Who should take a sleep supplement?<\/p>\n
\u201cIf you\u2019ve tried optimising your sleep environment, maintaining a consistent schedule and reducing stress, but still struggle to fall or stay asleep, it may be worth considering a product to help support your sleep cycle,\u201d says Heeral Patel, health and science editor at Holland and Barrett<\/a>.<\/p>\n \u201cThere are a number of different options available that may gently encourage relaxation, reduce the time it takes to fall asleep and improve the quality of your rest without leaving you feeling groggy,\u201d she adds.<\/p>\n Patel warns that natural sleep remedies aren\u2019t for everyone, including children and anyone who is pregnant or breastfeeding. Consider your individual circumstances \u2013 if you have any underlying health conditions or are on medication, she advises speaking to doctor before taking any sleep supplements. \u201cIf you\u2019re taking antidepressants, blood thinners or sedatives, supplements and herbal remedies could interact with them.\u201d she says.<\/p>\n What to look for in a sleep supplement<\/p>\n With so many brands and products to sift through, how do you know which sleep supplement to go for? According to Patel, you should prioritise evidence-based ingredients that are known to aid relaxation. Here are some to look out for.<\/p>\n Valerian root:<\/strong> This is a herbal remedy that comes from the valerian plant. There\u2019s some research<\/a> to suggest it can aid sleep, especially if you have occasional insomnia, are experiencing a temporary disruption to your sleep routine or you\u2019re post-menopausal.<\/p>\n Passionflower<\/strong>: Another traditional herbal supplement, passionflower<\/strong><\/a> is thought to promote relaxation, ease anxiety and encourage sleep. It\u2019s often used in combination with other sleep-inducing herbs like valerian, lemon balm and hops.<\/strong><\/a><\/p>\n Note, passionflower should be avoided if you\u2019re taking medications like benzodiazepines or barbiturates, as it can increase the effects of sedatives.<\/p>\n Magnesium:<\/strong> Magnesium is all the rage right now, and there’s plenty of evidence<\/strong><\/a> to suggest the mineral can improve sleep duration and quality. It works by activating the parasympathetic nervous system, helping you feel calm and relaxed. It also plays a role in nerve function and muscle relaxation.<\/p>\n 5-HTP: <\/strong>Another popular ingredient, 5-HTP is a compound that raises the level of serotonin (the feel-good hormone) in the brain. This excess serotonin is converted into melatonin, the hormone that regulates our sleep. 5-HTP is thought to help ease anxiety and support slumber.<\/p>\n L-theanine<\/strong>: An amino acid found in tea, there is some research<\/strong><\/a> to suggest L-theanine encourages relaxation, reduces stress and aids sleep. It\u2019s often used in combination with magnesium.<\/p>\n Do sleep supplements actually work?<\/p>\n Sleep supplements can be helpful, but everyone’s different and what works for one person may not work for another. <\/p>\n