{"id":19767,"date":"2022-07-13T15:51:27","date_gmt":"2022-07-13T20:51:27","guid":{"rendered":"https:\/\/thepapergown.zocdoc.com\/?p=19767"},"modified":"2026-02-05T04:46:37","modified_gmt":"2026-02-05T09:46:37","slug":"doctors-debate-sleep-supplements","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/doctors-debate-sleep-supplements\/","title":{"rendered":"Doctors Debate Sleep Supplements"},"content":{"rendered":"

There\u2019s nothing quite like a good night\u2019s sleep. There\u2019s also nothing like <\/span>not <\/span><\/i>getting enough sleep, which can wreak havoc on your mood, your focus and your body\u2019s ability to function as it should.<\/span><\/p>\n

Despite the essential role sleep plays in our health, Americans <\/span>don\u2019t (or can\u2019t)<\/span><\/a> always prioritize <\/span>healthy sleep habits<\/span><\/a>. Some 70 million Americans <\/span>experience chronic sleep problems<\/span><\/a>. The sleep aid market <\/span>is booming<\/span><\/a> as a result, with a seemingly endless array of products and supplements that purport to safely and naturally support a restorative night\u2019s rest.<\/span><\/p>\n

Natural sleep supplements can seem like a safer alternative to prescription sleep medications. <\/span>But thanks to a nearly 30-year-old piece of federal legislation<\/a>, dietary supplements like probiotics<\/a>, multivitamins and natural sleep aids don\u2019t require rigorous FDA testing and approval before hitting drug store shelves. That means the safety and efficacy of these products isn\u2019t necessarily guaranteed across the board.<\/p>\n

Are popular over-the-counter sleep supplements safe and effective? We asked doctors to weigh in.\u00a0<\/span><\/p>\n

\n

Melatonin<\/b><\/p>\n

Our bodies produce the hormone melatonin in response to decreasing daylight. It makes us feel sleepy and relaxed, and plays a key role in regulating the body\u2019s sleep-wake cycle. Melatonin supplements have become one of the most popular over-the-counter sleep aids in recent years.\u00a0<\/span>There\u2019s evidence that it can be effective and safe to use <\/span>in adults, if taken in limited doses over short periods of time.<\/p>\n

\u201cRigorous <\/span>human clinical trials<\/span><\/a> on melatonin suggest it can reduce the time it takes to fall asleep and helps reset the body\u2019s sleep-wake cycle in instances of circadian rhythm disruptions, like in jetlag or night shift work,\u201d says <\/span>Dr. Jeff Chen,<\/span><\/a> CEO and founder of the clinical research company <\/span>Radicle Science<\/span><\/a>.\u00a0<\/span><\/p>\n

Despite the potential upsides of moderate, short-term melatonin supplementation in adults, Dr. Po-Chang Hsu, a Boston-based medicine expert, says that high doses can cause headaches, nausea and dizziness. Some people also experience a \u201cmelatonin hangover,\u201d or feelings of grogginess and irritability the morning after taking the supplement. \u201cThis usually happens when people take too much melatonin or consume it too late in the evening,\u201d says Hsu.\u00a0<\/span><\/p>\n

Melatonin supplements are also marketed as a sleep aid for children. That\u2019s where the data gets fuzzier. While research into the pros and cons of pediatric melatonin use is limited<\/a>, a recent report<\/a> from the U.S. Centers for Disease Control and Prevention noted melatonin overdoses among children increased 530 percent from 2012 to 2021. In a small number of cases, overdoses led to hospitalization. Because of this, pediatricians are divided<\/a> on the benefits of child melatonin use, particularly among very young children.<\/p>\n

\n

Magnesium<\/b><\/p>\n

Magnesium is an essential micronutrient found in a variety of vegetables, nuts, grains and legumes. Some limited research suggests that magnesium supplementation can <\/span>increase sleep quality<\/span><\/a> and<\/span> reduce anxiet<\/a>y. However, most people get enough magnesium through their daily diets, so supplementation<\/a> can only do so much.\u00a0<\/span><\/p>\n

Dr. Kelly Johnson-Arbor, a medical toxicologist at the <\/span>National Capital Poison Center<\/span><\/a>, adds a second caveat: Because dietary magnesium deficiency is often associated with older adults, <\/span>studies to determine<\/span><\/a> the sleep benefits of magnesium supplementation have focused on older adults<\/span>. <\/span><\/i>That doesn\u2019t necessarily mean that magnesium isn\u2019t safe or effective for younger people. But Johnson-Arbor points out that there\u2019s \u201cscant evidence\u201d to support its effects on sleep quality in younger people.<\/span><\/p>\n

\n

5-HTP<\/b><\/p>\n

Our bodies produce the amino acid 5-hydroxytryptophan to manufacture serotonin, an essential neurotransmitter involved in melatonin production. Because of this relationship, there\u2019s <\/span>some indication<\/span><\/a> that 5-HTP could be used to improve sleep, though the <\/span>existing research<\/span><\/a> leaves some questions unanswered.\u00a0<\/span><\/p>\n

Many major studies on 5-HTP have been conducted with people with disorders like schizophrenia or Parkinson\u2019s disease, so the findings are not proven in the general population.\u00a0<\/span><\/p>\n

\u201cMore long-term, high-quality human studies on 5-HTP in isolation are necessary before any conclusions can be drawn about its effects on sleep,\u201d says Chen.\u00a0<\/span><\/p>\n

The safety of 5-HTP is also an issue. \u201cThe main safety concern is that anything that increases serotonin, when combined with other medications that also do so\u201d \u2014 like selective serotonin reuptake inhibitors (SSRIs)\u00a0 \u2014 \u201ccould raise serotonin too high,\u201d says <\/span>Dr. Jacob Teitelbaum<\/span><\/a>, an internist who specializes in chronic fatigue, sleep and fibromyalgia. <\/span>Too much serotonin can cause serotonin syndrome<\/a>, a serious and sometimes life-threatening drug reaction.<\/p>\n

\n

CBD<\/b><\/p>\n

Cannabidiol is a nonintoxicating compound found in cannabis plants. Proponents tout its ability to reduce anxiety, which can also lead to a better night\u2019s sleep.<\/span><\/p>\n

Animal studies<\/span><\/a> show potential in CBD\u2019s antidepressant and antipsychotic properties. CBD may also provide neuroprotective benefits, <\/span>potentially guarding nerve cells against degeneration and dysfunction.\u00a0 Similarly, some clinical data supports the claim that CBD can <\/span>reduce anxiety<\/span><\/a> in humans. But large-scale, long-term CBD studies in humans have been limited, and the effects of CBD on sleep, apart from its potential to reduce sleep-interrupting anxiety, are not yet clear.\u00a0<\/span><\/p>\n

Preliminary research is underway<\/span><\/a> on the use of CBD as a sleep aid in insomnia patients. In the meantime, safety remains an important consideration.\u00a0<\/span><\/p>\n

CBD can interact with some prescription and over-the-counter drugs, says Johnson-Arbor. These <\/span>include<\/span><\/a> some <\/span>oral contraceptives<\/span><\/a>, antihistamines and herbal supplements like kava, St. John\u2019s wort and, notably, melatonin.\u00a0\u00a0<\/span><\/p>\n

Like grapefruit juice, which interacts adversely with a variety of medications, CBD contains compounds that neutralize certain digestive enzymes that help process and eliminate drugs in the body. As Chen puts it, anyone taking a medication that interacts with grapefruit should steer clear of CBD. The same goes for people who are pregnant, trying to become pregnant or nursing.\u00a0<\/span><\/p>\n

\n

Ready to book a doctor\u2019s appointment? Visit\u00a0Zocdoc.<\/span><\/a><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

Don’t snooze on the data surrounding popular sleep aides like melatonin. <\/p>\n","protected":false},"author":42,"featured_media":19768,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[12,108,41,81,120,106],"class_list":["post-19767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-anxiety","tag-doctors-and-patients","tag-mental-health","tag-preventive-care","tag-sleep","tag-treatment","reviewer-dr-nassim-assefi"],"yoast_head":"\nDoctors Debate Sleep Supplements - Guides<\/title>\n<meta name=\"description\" content=\"Don't snooze on the data surrounding popular sleep aides like melatonin.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/guides\/doctors-debate-sleep-supplements\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Doctors Debate Sleep Supplements - 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