If you’re consistently losing sleep, studies have shown that it can wreak havoc on your body and increase your risks for anxiety and depression.<\/p>\n
If you\u2019re having trouble sleeping, you are not alone. According to a nationally representative Consumer Reports survey, only 43% of us would describe our sleep quality as good or very good. Consumer Reports explores whether supplements could be the answer for the rest of us.<\/p>\n
If you\u2019re consistently losing sleep, studies have shown that it can wreak havoc on your body and increase your risks for anxiety and depression.<\/p>\n
If you\u2019re looking into supplements, you\u2019re not alone. That\u2019s why many people look for solutions. According to a nationally representative Consumer Reports survey, about 1 in 6 Americans used dietary or natural supplements in the past year to help them sleep better.<\/p>\n
Unlike sleep medications \u2013 which are prescribed by a doctor \u2013 sleep supplements can be found over-the-counter. Store shelves are stocked with pills, teas, and tonics claiming to help you sleep.<\/p>\n
For example, take melatonin, which is a naturally produced hormone that regulates our sleep-wake cycle and helps control when you\u2019re sleepy and when you feel awake. Evidence does suggest that taking melatonin can help you doze off about 7 minutes faster, on average. Research shows it may be helpful for people with jet lag or certain sleep disorders, but be sure not to overdo it \u2013 you don\u2019t want to interfere with your body\u2019s natural production of melatonin.<\/p>\n
Other supplements you may find promoted out there to help you sleep include:<\/p>\n
CBD \u2013 which is a compound that is found in both hemp and marijuana, and it doesn\u2019t get you high. Some early research suggests CBD may be a reasonable treatment for insomnia, but a lot more research still needs to be done.<\/p>\n
One study suggests that if your vitamin D levels are low, adding it may help you nod off faster and sleep longer.<\/p>\n
If restless legs syndrome keeps you up at night, your doctor may suggest taking Iron.<\/p>\n
If you decide to try a supplement, look for a trustworthy seal on the bottle from a group like U.S. Pharmacopeia, ConsumerLab.com, or NSF.<\/p>\n
Remember that you can also pair your sleep supplements with a white noise machine. CR\u2019s experts thought the Magicteam Sound Machines White Noise Machine was the perfect combination of being inexpensive, easy-to-use, and having high-quality sound.<\/p>\n
Other things you can do to help you sleep are limit your screen time before bed and avoid consuming caffeine after lunchtime.<\/p>\n