One of the most well-researched and commonly recommended supplements for improving sleep is melatonin. Melatonin is a hormone produced naturally in the brain that helps regulate sleep-wake cycles¹. It is available as an over-the-counter supplement and can be effective in managing sleep disorders such as insomnia and jet lag².

Melatonin supplements can reduce the time it takes to fall asleep, increase total sleep duration, and improve overall sleep quality in individuals who have trouble sleeping³⁴. It is considered safe for short-term use and does not typically lead to dependence or a reduced response over time⁵. However, some common side effects of melatonin include headaches, dizziness, nausea, and daytime drowsiness⁶.

Aside from melatonin, other supplements sometimes used for sleep include valerian root, which has shown mixed results in studies regarding its effectiveness⁷. Valerian is generally considered safe, but some people may experience mild side effects such as headaches or stomach upset⁸.

It's important to consult with a healthcare provider before starting any new supplement, including melatonin, especially if you have underlying health conditions or are taking other medications⁹.

I'm here to answer questions specifically about supplements. If you have any specific questions about supplements that can support a healthy lifestyle, such as vitamins, minerals, or other dietary supplements, feel free to ask! If you're looking for general health advice, it might be best to consult a healthcare professional.