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Falling and staying asleep -

Having trouble falling asleep? Chances are, you've been advised to drink a cup of chamomile, or take some magnesium or melatonin.

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Chronic sleep issues -

Between 50 to 70 million people in the United States have chronic sleep issues, according to the National Academy of Medicine.

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Chronic sleep issues -

 It seems a quality night's sleep is something that eludes many of us, so it's no wonder we're turning to the most convenient cures available. Americans spend almost US$700 million dollars on sleep aids each year.

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Insomnia -

However, it's complicated. At the root of these issues is a medical condition: insomnia. Medical conditions require more than a simple supplement.

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Anxiety -

To go one step deeper, insomnia is rooted in anxiety. Anxiety triggers your fight or flight response, overstimulating the nervous system and making it difficult to drop off.

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Medical evidence -

The scientific evidence for the efficacy of natural sleep aids is scant. While this doesn't mean they don't do anything, there's still a lot we need to learn. 

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Medical evidence -

The studies that do exist and have analyzed the effectiveness of these products show subtle or no difference taking place in sleep quality.

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Sleep supplements -

However, some popular sleep supplements do seem to "work" better than others, even if the effect is largely placebo or part of a ritual that primes the brain for sleeping.

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Melatonin -

Melatonin is a hormone produced by the body when it gets dark. It regulates the body's sleep-wake cycle and signals that it's time to slow down.

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Melatonin -

Melatonin supplements are a very popular sleep aid. There is some evidence to suggest taking melatonin can help those with circadian misalignment.

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Circadian misalignment -

Circadian misalignment occurs when someone's sleep cycle is out of sync with the hours of light/dark. Shift workers or people with jet lag, for example, experience it.

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Short term -

However, taking melatonin should only be a short-term fix. Long-term consumption can affect the body's natural melatonin production.

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Not a sedative -

Melatonin isn't a sedative, so it's not making you sleep. It's actually telling the body that it's night-time, and the body in turn begins to relax.

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Melatonin and stress -

While melatonin might hack your brain's perception of daylight, it's not quietening the anxiety that is the root cause of the insomnia.

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Chamomile -

Chamomile is an ancient medicinal herb. It's one of many plants in the Asteraceae family. It's one of the most popular natural, sleep-inducing recommendations out there.

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Chamomile -

Chamomile contains apigenin, an antioxidant that binds to certain receptors in the brain. The receptors it binds to may promote sleepiness and reduce insomnia.

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Chamomile -

However, tests for chamomile's effect on sleep don't provide conclusive evidence for its effectiveness. Results have been mixed.

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Mixed results -

In a randomized trial of elderly people, it was suggested the herb offered a better sleep experience. But in contrast, in a test of those suffering from insomnia, it had no effect.

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Bedtime ritual -

It seems in this case, for many people the sleep-inducing effects of a cup of chamomile tea might be connected to the cue the brain receives from the night time ritual of a bedtime brew, rather than the inherent properties of the herb.

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Magnesium -

Magnesium helps the body to absorb vitamin D, and evidence suggests it can boost mood and reduce mild anxiety. But what about sleep?

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Magnesium -

Often touted as a sleep supplement, there is little evidence to support this claim. What research does exist are low-quality tests, usually with older people, that have mixed results.

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Valerian root -

A mild sedative, the root of the valerian flower has been used as a medicinal herb to treat problems with sleep for centuries.

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Valerian root -

It's believed valerian root may increase the amount of GABA (gamma-aminobutyric acid) in the brain, a neurotransmitter that reduces neural activity.

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Valerian root -

In a few high-quality studies, it was shown to assist people in falling asleep. It was also suggested their quality of sleep improved. However, in other research, it was shown to have no effects on sleep quality.

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Tart cherry juice -

There are numerous claims about tart cherry juice, including that it can lower blood pressure and help sleep better. Cherries are naturally high in melatonin.

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Tart cherry juice -

There simply aren't enough tests out there to definitively say if tart cherry juice is helpful. In a few small tests, it did show promising results.

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CBD -

The non-psychoactive molecule found in cannabis is called cannabidiol, or CBD for short. In tests, it has been shown to have a positive effect on reducing anxiety and pain.

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CBD -

However, CBD's effects on sleep are not so clear. While the connection remains uncertain, the action of CBD on pain and anxiety, issues that affect sleep quality, could be why some people report finding it a helpful supplement to take.

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Conclusion -

Science says: there's not enough evidence to support taking sleep aids as a way to improve your sleep. In the meantime, addressing the underlying causes of anxiety/insomnia and finding a bedtime routine that works best for you might be a more productive route to a better night's shut eye.

Sources: (National Geographic)

See also: What your sleep position says about your personality

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