To aid with sleep, several supplements have shown promise. Here are some key ones:

1. Melatonin: This hormone regulates the sleep-wake cycle and is commonly used to reduce the time it takes to fall asleep, increase total sleep time, and improve sleep quality. Side effects can include headache, dizziness, nausea, and daytime drowsiness¹². It's generally safe for short-term use and can be particularly helpful for conditions such as insomnia and jet lag³⁴.

2. Magnesium: This mineral plays a role in many bodily functions, including sleep regulation. Magnesium supplements can improve sleep quality, especially in those with magnesium deficiencies⁵.

3. Valerian Root: This herbal supplement is often used for its sedative properties. It may improve sleep quality, but more research is needed to confirm its efficacy and safety⁶.

4. Chamomile: Known for its calming effects, chamomile is often consumed as a tea or in supplement form to help with sleep and relaxation⁷.

5. Lavender: Aromatherapy or supplements containing lavender can have a calming effect and may help improve sleep quality⁸.

6. Glycine: An amino acid that can improve sleep quality by promoting a deeper sleep cycle and reducing the time it takes to fall asleep⁹.

7. Vitamin D: There is evidence suggesting that vitamin D supplementation can improve sleep quality, although its role needs further exploration¹⁰.

Here's a summary of sources that support these findings:

If you wish to look for specific products containing these supplements, let me know!

Footnotes

1. Mayo Clinic. "Mayo Clinic Minute: What are the benefits, risks of sleeping with melatonin gummies?" Mayo Clinic News Network ↩

2. Mayo Clinic. "Mayo Clinic Q and A: Can a supplement help you sleep?" Mayo Clinic News Network ↩

3. Mayo Clinic. "Pros and cons of melatonin." Mayo Clinic ↩

4. Hu, Z. "Sleep-Aids Derived from Natural Products." NCBI ↩

5. Chan, V. "Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis." PubMed ↩

6. Mayo Clinic Staff. "Your guide to nonprescription sleep aids." Mayo Clinic ↩

7. Rao, T. P. "In Search of a Safe Natural Sleep Aid." PubMed ↩

8. Mayo Clinic. "Probiotics for better sleep?" Mayo Clinic ↩

9. Rao, T. P. "In Search of a Safe Natural Sleep Aid." PubMed ↩

10. Chan, V. "Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis." PubMed ↩