“Over the counter” sleep aids are dietary supplements that may help improve sleep quality and duration. Benefits can include:
- Improved sleep quality: Sleep aids can help people fall asleep faster, stay asleep longer, and wake up feeling more rested and refreshed. This can be especially beneficial for people who suffer from insomnia or other sleep disorders.
- Reduced anxiety and stress: Some sleep aids can help reduce feelings of anxiety and stress, making it easier to relax and fall asleep.
- Enhanced daytime functioning: Getting enough restful sleep can improve cognitive function, mood, and overall well-being, allowing people to be more productive and focused during the day.
Common ingredients you’ll find in sleep aids:
- 5-HTP (5-hydroxytryptophan): This is a precursor to serotonin, a neurotransmitter involved in the regulation of mood and sleep. Supplementing with 5-HTP may help improve sleep quality and duration.
- L-theanine: This is an amino acid found in green tea that has been shown to promote relaxation and reduce stress and anxiety. It may also help improve sleep quality and duration.
- Magnesium: This mineral is involved in many bodily functions, including the regulation of the sleep-wake cycle. Supplementing with magnesium may help improve sleep quality and reduce symptoms of insomnia.
- Valerian root: This herb has been used for centuries as a natural sleep aid. It may help improve sleep quality and reduce the time it takes to fall asleep.
- Passionflower: This herb has been shown to promote relaxation and reduce anxiety, which can help improve sleep quality.
- Ashwagandha: is often included as it may help promote relaxation and reduce stress levels, which can help improve sleep quality. Additionally, ashwagandha has been shown to have potential benefits for overall sleep health, including reducing the time it takes to fall asleep and improving sleep efficiency.
- GABA (gamma-aminobutyric acid): This neurotransmitter is involved in the regulation of sleep and can help promote relaxation and reduce anxiety. Supplementing with GABA may help improve sleep quality and duration.
- Lemon balm extract: Contains rosmarinic acid, which has been shown to increase levels of GABA (gamma-aminobutyric acid) in the brain.
More research is needed to determine the optimal dosages and long-term effects of a lot of these ingredients. Additionally, supplements should not be relied upon as the sole solution for sleep problems, and it’s important to address underlying issues such as sleep hygiene and stress management. If you have long term and/or serious issues with sleep it is always best to speak to a doctor.