Should I Take Natural Sleep Aids?

While developing better sleep habits is the recommended long-term solution for sleep troubles, natural sleep aids can be a helpful short-term remedy. The following may especially benefit from the short-term use of a natural sleep aid.

Shift workers: Shift workers or people who work nontraditional shift hours have an increased risk of negative health consequences, including sleep disorders, and may benefit from taking sleep aid supplements. One small study showed that melatonin use at bedtime improved sleep quality in night shift workers. However, more research is needed to confirm the effectiveness.

Older adults: Older adults aged 55-70 who struggle with optimal sleep may benefit from natural sleep aids. Research has shown that melatonin levels decline with age, and since melatonin plays a role in the sleep/wake cycle, it may be one reason why older adults struggle with sleep disorders. Small studies have shown that melatonin can improve sleep quality in elderly people with insomnia. 

People with jet lag: Certain sleep aids may benefit those who frequently travel across time zones and suffer from sleep issues due to jet lag. Some research shows that melatonin may effectively reduce jet lag, especially in those traveling across multiple time zones.

People with menopause: Studies show that around 50% of women with pre-, peri-, and post-menopause suffer from sleep disorders. While more research is needed to determine the effectiveness of specific sleep aids and sleep in people with menopause, small studies have shown the potential benefits of valerian root on sleep quality.

 The following individuals should use extra caution before taking a natural sleep aid.

Pregnant or lactating individuals: Because of the high risk of the potential impact on a developing fetus or newborn, most sleep aids are not studied in people who are pregnant or breastfeeding. 

People with dementia: Due to inconclusive evidence and the side effects of daytime sleepiness, drowsiness, and dizziness, caution should be exercised when using sleep aids in people with dementia.

People over 70: There isn’t enough research that has been conducted on people aged 70 and older to determine the efficacy and safety of sleep aids.

People taking certain medications: Sleep aids taken alongside medications are not well researched. Individuals taking certain medications should speak to their healthcare provider before initiation. 

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. However, our team works hard to be transparent about why we recommend certain supplements. You can read more about our methodology here. We personally test and research all products.

Independent Verification: We prioritize independently verified products to ensure the supplements' actual ingredients and dosage match the label claim and that they have been tested for heavy metals, banned substances, and other potentially harmful ingredients. 

Dosage: We examine each ingredient’s dosage to ensure that it does not exceed the Tolerable Upper Limit (UL), if applicable, and that it matches the dosages used in research studies that have shown effectiveness. 

Ingredients: We review each product to ensure it doesn’t contain unnecessary ingredients such as added sweeteners, other artificial additives, and unnecessary binders and fillers. We also ensure that the ingredients have research supporting their claims to assist with sleep.

As part of our extensive research process, we reach out to health professionals who specialize in functional and integrative medicine and nutrition. They provided insight on what to look for in a natural sleep aid and shared some products they recommend to their patients.

How much of a sleep aid you should take depends on what the main ingredient is. When in doubt, always consult a healthcare professional.

Melatonin: Doses between 0.3 and 5mg appear safe, but the appropriate dose varies based on individual tolerance. Some may experience drowsiness, headache, dizziness, agitation, daytime sleepiness, or nausea at higher doses.

Magnesium: The RDA of magnesium for adults ranges between 310-420 mg daily. depends on age, sex, and if you have any other health issues. The tolerable upper intake level (UL) for magnesium–meaning the highest amount you can take without likely causing any side effects–is 350 mg for adults 19 and older, but that's strictly from supplements. If you take more than that from dietary supplements, you may run into issues like diarrhea, nausea, and abdominal cramping.

Passionflower: Current research shows that up to 800 mg daily of the dried alcoholic extract of passionflower appears safe for up to 8 weeks. However, further research is needed to determine effective dosage for a longer duration. Certain side effects could occur, such as drowsiness, confusion, and uncoordinated movement (ataxia) in certain people. Excessive amounts of 3.5 grams over two days are not considered safe.

Valerian root: Current research suggests that valerian is safe for up to 28 days of short-term use. Some people taking valerian may experience side effects such as headache, upset stomach, mental dullness, excitability, uneasiness, heart disturbances, dry mouth, vivid dreams, and, for some people, insomnia. Higher doses may cause drowsiness the next day.

Ashwagandha: Research suggests that most people can safely take up to 1,000 mg per day for up to three months.

Glycine: Most studies on taking glycine for sleep used three milligrams daily for a few nights to a few weeks.

It’s not generally recommended to use nighttime sleep aids every night. Occasional use can be appropriate for people struggling with short-term sleep issues. However, most sleep aids have not been well-researched for safety in long-term use and can have negative side effects. If you feel the need to over-rely on sleep aids, chances are you’re not addressing the root cause of your sleep disturbances. We suggest focusing on building a healthy sleep routine using the steps listed above and consulting a healthcare provider if sleep issues persist.

The effectiveness of magnesium versus melatonin on sleep depends on the individual. Research shows that melatonin supplementation may help people with jet lag and specific sleep-wake disorders. Meanwhile, magnesium supplementation may help those who have sleep issues due to magnesium deficiency, including those with gastrointestinal diseases, type 2 diabetes, alcohol dependence, or older adults. Instead of choosing one over the other, consider using both together, as magnesium may have a positive effect on melatonin that may affect sleep. 

The time it takes for natural sleep aids to work depends on the type of sleep aid, dosage, and the individual. Melatonin supplements can take effect in as little as 30 minutes but can take longer, depending on the individual. Whereas supplementation with magnesium may take several weeks for body stores to return to the normal range and show its effects on sleep. 

Holly Klamer, MS, RD is the nutrition editor for Health.com and has over 12 years of experience writing and editing nutrition content. She has worked in corporate wellness and taught nutrition at the university level. She enjoys staying up on the latest nutrition trends and research, including natural sleep aids.