Sleep is a vital physiological and behavioural process essential for overall health and quality of life, yet modern lifestyles have led to widespread sleep disturbances and disorders. Almost a third of the world’s population suffers from sleep disorders, mainly insomnia, because of stressful working conditions and aging. Poor sleep quality or deprivation is linked to serious health issues, and it also causes impairment in social and occupational functioning.
Medications vs Supplements
Current medications for sleep disorders often cause side effects like daytime drowsiness, cognitive impairment, and dependency, driving interest in alternative therapies such as yoga, cognitive behavioural therapy, and mindfulness.
Unlike prescription medications, many people are looking at natural sleep aids because they tend to cause fewer side effects and feel more in line with a holistic lifestyle.
Natural sleep aids are over-the-counter supplements designed to help people fall asleep faster or stay asleep longer. These products often come from plants, vitamins, minerals, or substances naturally produced by the body—though many, such as melatonin, are actually manufactured synthetically.
With so many options on the market, choosing a natural sleep supplement can be overwhelming. Looking at the available research and considering side effects is key before deciding which might be best for you.
Common Natural Sleep Aids
Melatonin
Melatonin is a hormone produced by the brain’s pineal gland that regulates the body’s sleep–wake cycle. Factors such as aging, nighttime light exposure, and certain medical conditions can lower melatonin levels, leading to sleep problems.
Many people turn to melatonin supplements, especially for jet lag, sleep-onset insomnia, menopause-related night sweats, circadian rhythm disorders (like delayed sleep phase or non-24-hour sleep disorder), autism spectrum disorder (ASD), and ADHD.
While widely used, melatonin can interact with medications and isn’t suitable for everyone—particularly people with depression, seizure disorders, bleeding conditions, or organ transplants.
Magnesium
Magnesium supports hundreds of bodily functions, including sleep regulation. Most people get enough from foods like nuts, seeds, whole grains, beans, bananas, and dairy. But supplements may help, particularly older adults with insomnia.
Side effects are uncommon but can include diarrhoea. People with kidney problems should consult a doctor before supplementing.
L-Theanine
L-Theanine is an amino acid found in tea leaves. It promotes relaxation, reduces anxiety, and may improve sleep quality—though it doesn’t necessarily make you fall asleep faster.
It may be particularly useful for people who wake frequently during the night, experiencing sleep-maintenance insomnia, or consuming caffeine but want to reduce its negative effects on sleep. Unlike many sedatives, L-Theanine doesn’t cause next-day drowsiness.
Glycine
Glycine, an amino acid and neurotransmitter, plays a role in many body processes. Small doses before bedtime can improve sleep quality, reduce fatigue, and help the body’s natural cooling process that signals sleep onset. Glycine is generally safe at doses up to 3 grams per night for sleep benefits.
Staying Safe with Natural Sleep Aids
Although natural supplements may sound harmless, they come with risks. Before starting one, consider:
Drug interactions: Supplements can interact with prescriptions or other over-the-counter products.
Medical conditions: Some are unsafe for people with certain health issues, and many aren’t recommended for children, pregnant women, or older adults.
Label accuracy: Studies show some supplements don’t match what their labels claim. Choose products with third-party verification, like U.S. Pharmacopeia certification.
Overdose risk: Some supplements are toxic at high doses. Always follow dosage instructions and store safely out of children’s reach.
Side effects: Even natural remedies can cause drowsiness, dizziness, or stomach upset. Be cautious if you need to drive or operate machinery.
The Bottom Line
Natural sleep aids may help improve sleep for some people, but they’re not a one-size-fits-all solution. At Twenty Script Compounding Pharmacy, we help you choose high-quality supplements depending on your sleep challenges, health conditions, and any medications you take; for you to have a well-rested night sleep!