If you’re struggling to fall asleep there’s no reason to be alone about one-third of British adults get less than seven hours sleep every night — a lot of whom have used some sort of sleep aid over the last year.

Natural sleep supplements offer a viable alternative to the conventional sleep pills since they’re not habit-forming, and don’t require prescriptions. But, the majority of herbal sleep supplements are offered as dietary supplements, and aren’t closely regulated by the FDA as well as there’s not enough quality research on their efficacy and security.

There are many questions to ask those who suffer from sleep issues. This is the reason it is crucial to know the risks and benefits of taking supplements to sleep. Be smart. It is important to talk to your physician prior to taking any supplement.

Melatonin

The most popular sleep supplement Melatonin is the name of a hormone that is produced by the brain in order to regulate circadian rhythm.

Pros:

It can be beneficial for children and elderly people who can’t produce sufficient amounts of melatonin by themselves.
May be helpful for people with delayed sleep-wake phase disorder (DSWPD) or even just night owls who wish to go to sleep sooner than the internal clock permits.
Helps to combat jet the jet.
Generally safe for short-term use (usually three months or less ), although certain doctors suggest stopping use if sleep doesn’t improve after 1-2 weeks).

Cons:

Can cause nausea, headaches, dizziness and the following day drowsiness.
Can interact with a variety of medicines, such as anticoagulants and antiplatelet drugs contraceptives, as well as diabetes medication.
Risky for those who are pregnant or breastfeeding or suffer from an autoimmune disorder, depression disorder or seizure disorder.
Little research about the long-term safety of use.

Valerian Root

Valerian is a large, flowering plant, whose extracts of its roots are typically utilized as a herbal sleep aid. Many natural “sleepytime” teas include it, though it’s also available as a capsule or liquid extract.

Pros:

A review of herbal remedies found that valerian is the most promising for sleep and insomnia.
Considered to be quite secure and generally accepted.

Cons:

Uncertain of the dose that is effective and safe, or for how many hours you should be taking a particular dose.
These side effects can include headache, dizziness, stomach issues, or insomnia.
May not be safe for those who are nursing or pregnant or suffer from liver disease.
The effects of sedatives can be enhanced by the use of other sleep aids.

L-Theanine

An amino acid that can be found in tea leaves and some mushrooms, l-theanine has been reported to reduce stress, anxiety and insomnia.

Pros:

Enhances levels of GABA and other neurotransmitters that help to relax such as dopamine and serotonin, which aid in sleep.
The effects of L-theanine in combination together with GABA enhances sleep in non-REM according to a study .
It can improve the overall sleeping quality, instead of simply acting as a sedative.
In general, it is well-tolerated by healthy adults.

Cons:

At present, there is no dosage-safe recommendation for l-theanine.
Could lower blood pressure, so it can be risky for those with lower blood pressure.
It is possible to have interactions with high blood pressure and stimulant drugs.

Still unsure about the benefits of natural sleep Supplements?

Natural sleep supplements aren’t your only treatment option to improve sleep. In fact, it’s usually best to focus on improving sleeping habits before relying on pills and supplements. For example, you can actively avoid using your phone or laptop for at least one hour before bedtime — or make a point of going to sleep at the same time each night. It is also possible to improve your sleep environment by getting a better mattress, lowering the thermostat or using a white-noise machine.

If, however, you’ve experienced sleeplessness or insomnia for longer than one month, you might be able to seek out a doctor. If you allow sleeplessness (or other sleep-related issues) be unchecked and untreated, the more difficult to treat — but a medical professional can provide suggestions for lifestyle changes and sleep therapies, as well as natural solutions to help you sleep if you do decide they’re suitable for you.