There are several supplements that may help improve sleep quality:

1. Melatonin: This is a hormone naturally produced in the brain that regulates sleep-wake cycles. Melatonin supplements are commonly used to help with insomnia and sleep issues, particularly in cases involving jet lag or difficulty falling asleep¹². Though generally considered safe, it's important to use them in proper dosages to avoid side effects like headaches or prolonged drowsiness².

2. L-Theanine: Found in tea, this amino acid promotes relaxation by generating alpha brain waves, which can help improve sleep quality through relaxation rather than sedation³. It's known for having minimal side effects compared to traditional sleep medications.

3. Valerian Root: This herbal supplement is used as a sleep aid, though results can vary. Some studies suggest it may help improve sleep quality, while others do not. Side effects are typically mild, including potential headaches and dizziness⁴.

4. Vitamin D: There is evidence linking vitamin D deficiency with sleep disorders, and some studies have shown that vitamin D supplementation might improve sleep quality⁵. However, more research is needed to determine its effects on sleep quantity and disorders.

5. Combination Supplements: There are fixed-combination supplements that include ingredients like melatonin, linden, hawthorn, and vitamin B1, which have shown potential in improving sleep quality and reducing insomnia symptoms⁶.

It is advisable to discuss with a healthcare provider before starting any supplement to ensure it does not interact with other medications or underlying health conditions you may have.

Footnotes

1. NHS, Melatonin ↩

2. Mayo Clinic, Melatonin Gummies ↩ ↩²

3. PubMed, L-Theanine Study ↩

4. Mayo Clinic, Nonprescription Sleep Aids ↩

5. Vitamin D and Sleep Study ↩

6. Study on Combination Supplements ↩