Studies show that magnesium’s relaxing effect may be partly due to its ability to regulate melatonin production. In addition, magnesium may help quiet the mind and body, making it easier to fall asleep ( 23). Magnesium is a mineral involved in hundreds of processes in the human body, and it’s important for brain function and heart health. More studies are needed on the safety of long-term use. Valerian root is a popular supplement that may improve sleep quality and sleep disorder symptoms when taken in doses of 300–600 mg, at least in some people. However, the safety of valerian remains uncertain for long-term use and use in certain populations, including people who are pregnant or nursing. Regardless, short-term intake of valerian root appears to be safe for adults, with minor, infrequent side effects ( 17).ĭespite the lack of objective measurements behind valerian, adults may consider testing it out for themselves. For instance, it may lead to a small improvement in sleep latency ( 21, 22). Other studies have concluded that valerian’s positive effects are negligible at best. They relied on participants’ perception of sleep quality rather than on objective measurements taken during sleep, such as brain waves or heart rate. Nevertheless, most observed improvements in these trials and studies were subjective. Menopausal and postmenopausal women have seen their sleep quality and sleep disorder symptoms improve after taking valerian, according to one research review ( 18).Īnother small study found that taking 530 mg of valerian per night for 30 days led to significant improvements in sleep quality, latency, and duration compared with a placebo in people who had undergone heart surgery ( 19).Ī study in 39 people undergoing hemodialysis found that taking 530 mg of valerian root before bed for 1 month improved sleep quality, anxiety, and depression compared with a placebo ( 20). However, study results remain inconsistent. Valerian root is also one of the most commonly used sleep-promoting herbal supplements in the United States and Europe ( 17). Its root is commonly used as a natural treatment for symptoms of anxiety, depression, and menopause. Valerian is an herb native to Asia and Europe. They seem to be especially helpful if you have jet lag or are doing shift work. Melatonin supplements may improve sleep quality when taken in doses of 3–10 mg. Melatonin supplements appear to be safe for adults when used for short periods, although more research is needed on their long-term effects ( 15, 16).įurthermore, melatonin is not recommended for people who are pregnant or nursing, because there is limited research on its safety and effectiveness ( 15). Those that have observed beneficial effects generally provide participants with 3–10 milligrams (mg) of melatonin before bedtime. While some other studies have not found that melatonin has a positive effect on sleep, they are generally few. Specifically, melatonin appears to reduce the time people need to fall asleep (known as sleep latency) and increase the total amount of sleep time ( 13, 14). Melatonin may improve overall sleep quality in individuals with sleep disorders. This is particularly beneficial for individuals whose schedules require them to sleep during the daytime, such as shift workers ( 11, 12). Several studies report that melatonin improves daytime sleep quality and duration. Time of day influences this hormone’s cycle of production and release - melatonin levels naturally rise in the evening and fall in the morning.įor this reason, melatonin supplements have become a popular sleep aid, particularly in instances where the melatonin cycle is disrupted, such as jet lag ( 10). Melatonin is a hormone your body produces naturally that signals to your brain that it’s time to sleep ( 9).
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