Not everyone has a good night’s sleep. Some even struggle for days, months, or even years. While the key to improving sleep quality is maintaining a proper sleep schedule, paying attention to one's diet, creating a calm environment, and managing stress, there are times when these positive changes are not enough. Depending on the severity of the situation and if a person is diagnosed with a sleep disorder, doctors may recommend sleep supplements or pills that may help manage and reduce sleep issues.
Common sleep supplements include melatonin, magnesium, L-theanine, and glycine, all of which should only be taken under the guidance of a doctor and after reviewing your sleep status. According to the Sleep Foundation, taking these supplements without supervision or excessively may have potential risks.
Also Read: Role Of Deep Sleep And How To Get Enough Of It, According To A Sleep Health Expert
Who Should Take Sleep Supplements?
In an interaction with the OnlyMyHealth team, Dr Murali Krishna, Consultant Neurologist, CARE Hospitals, Banjara Hills, recommends sleep supplements to people with conditions like insomnia or sleep apnoea.
"For such cases, sleep supplements are usually recommended, possessing the ability to arouse drowsiness and sleepiness, which can induce proper sleep after long-working hours or shifts," the doctor adds.
He further shares that individuals facing stressful or tiring experiences may suffer from inadequate sleep, and in extreme conditions, medical aid workers may encourage them to use sleep supplements in moderation to achieve sufficient rest.
‘Too Much Can Be Poison’
According to Dr Krishna, too many sleep supplements can be harmful for health.
He says, "Using them over a long period of time can result in side effects such as drowsiness, skin problems, gastric problems, and/or liver damage. Another fallout could be permanent dependence on the pills for even normal sleep, which can result in not only physical but mental health complications."
It is important to note that natural sleep aids like melatonin are not regulated by the Food and Drug Administration (FDA), as they are considered to be a food supplement and not a medication.
The Sleep Foundation warns of certain factors that need to be considered before taking any supplements for sleep. These include:
- Interactions with other drugs or supplements
- Contraindications for people with certain medical conditions
- Potential for overdose when taken in excess
- Side effects such as dizziness, drowsiness, constipation, abdominal pain, nausea, and daytime sleepiness
Dr Krishna adds, "Some sleep supplements may reduce the amount of Rapid Eye Movement (REM) sleep, which is crucial for cognitive functions and emotional regulation. This is just one of the many negative impacts of dependency on long-term usage of sleep supplements."
"Similarly, supplements can disrupt the sleep-wake cycle, causing drowsiness and mood swings, as well as cause the development of a tolerance to the drug in question. Developing a tolerance would mean requiring more usage of the drug than normal, further increasing dependency and creating a vicious cycle," he adds.
Also Read: Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep
People Who Should Avoid Sleep Supplements Are…
Some of the people who should avoid taking sleep supplements include:
- Expectant mothers
- Growing children and adolescents
- Pregnant women
Natural Alternatives To Try
Instead of improving your sleep through sleep supplements or medication, you can always try natural remedies, which include:
- Making a ritual of bedtime by sticking to a fixed time, place, and surroundings.
- Try to get into bed at roughly the same time each night.
- Using aids to block out noise and light.
- Keeping your phone away and exploring methods of relaxing your body and mind.
- Maintaining a sleep diary will ensure that you get at least 7–8 hours of sleep every night.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own doctor if you are dealing with any sleep-related issues to avoid complications.]