Are Sleep Supplements Worth Considering? Insights from a Medical Professional

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It's no secret that getting enough quality sleep is essential for our overall health and happiness. Research has shown time and time again the impact that sleep has on our well-being. If you've ever experienced a night of tossing and turning, you know firsthand how it can leave you feeling tired and irritable the next day.

According to a 2023 report from the US Centers for Disease Control and Prevention, around 18% of American adults use some form of medication to help them sleep. This includes both over-the-counter pills and prescription medications. Of those surveyed, 6.3% reported taking sleep medications every day, while 2.1% said they took medication most days.

SINGAPORE, SINGAPORE - MARCH 02: EDITORIAL USE ONLY. NO BOOK COVERS Taylor Swift performs during "Taylor Swift | The Eras Tour" at the National Stadium on March 02, 2024 in Singapore. (Photo by Ashok Kumar/TAS24/Getty Images for TAS Rights Management)

Singapore, Singapore - March 02: Taylor Swift wows the crowd during "Taylor Swift | The Eras Tour" at the National Stadium on March 02, 2024 in Singapore. (Photo by Ashok Kumar/TAS24/Getty Images for TAS Rights Management)

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When it comes to improving sleep, are certain medical treatments more effective than others? Is it safe to try over-the-counter supplements like melatonin? What about the trendy “sleepy girl mocktail” circulating on social media? What nonpharmaceutical options can help with sleep? And why is it crucial to seek medical advice for sleep issues?

To shed light on these questions, I had a chat with CNN wellness expert Dr. Leana Wen. Dr. Wen, an emergency physician and adjunct associate professor at George Washington University, has a background as Baltimore’s health commissioner.

CNN: Why is sleep important for your health?

Dr. Leana Wen: The evidence is strong. Research indicates that individuals who consistently sleep less than seven hours each night are more likely to have diabetes, obesity, and high blood pressure. These conditions are significant risk factors for heart attacks and stroke. Additionally, those with irregular sleep habits may be at a greater risk for cardiovascular disease.

Sleep deprivation can affect how well your immune system works and make you more susceptible to getting sick. Not getting enough sleep can also make it harder to learn, solve problems, make decisions, and regulate your emotions. Feeling tired during the day can be risky, as it can lead to more car accidents and work-related injuries.

Freshly woken up young woman enjoying the morning sun rays.

Freshly woken up young woman enjoying the morning sun rays.

SimpleImages/Moment RF/Getty Images/File

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CNN: What types of medical interventions can assist with improving sleep?

Wen: The US Food and Drug Administration has compiled a roster of medications, which includes both prescription and over-the-counter options, that have been authorized for treating sleeplessness and insomnia.

Many over-the-counter medications have side effects like grogginess, sleepwalking, confusion, and dizziness. Some can be habit-forming and should not be used for a long time. They can also interact with other medications. Before starting any of these treatments, it is important to talk to your doctor.

CNN asks: Are over-the-counter medications safer than prescription medications?

Wen: Not necessarily. For example, some individuals use antihistamines like Benadryl to aid in sleeping. However, taking too much antihistamine or combining it with other medications or alcohol can lead to harmful overdoses. These drugs can also cause drowsiness and affect a person's ability to function the following day. The key point here is that just because a product is available over the counter doesn't guarantee its safety in all situations.

CNN: What about melatonin? Can you explain what it is and whether it is effective in promoting sleep?

Melatonin is a hormone that our brain produces when it gets dark outside. It plays a key role in regulating our internal clock, known as the circadian rhythm, which is essential for a good night's sleep.

Melatonin supplements are artificial versions of this hormone. They have been shown to be beneficial for reducing jet lag, assisting shift workers, and individuals who struggle to fall asleep at a regular time. However, there is conflicting research on whether these supplements are effective for those with long-term sleep issues.

One thing to keep in mind is that melatonin is considered a supplement and is not regulated by the FDA like prescription medications. This means that the strength and quality can differ depending on the brand. The same advice applies to other supplements that people may use to help with sleep. It is important to be cautious when using melatonin and other supplements, and like with any over-the-counter medication, it is a good idea to talk to your doctor before starting to use them.

sleeping under weighted blanket ~ shot with canon eos rp

sleeping under weighted blanket ~ shot with canon eos rp

Catherine McQueen/Moment RF/Getty Images

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CNN: Wondering which medications work better than others?

Wen: It really varies from person to person. Just like with any health issue, what works best for one person may not work as well for someone else.

Before trying any sleep medication, it's important to talk to your healthcare provider first. They can help determine the root cause of your sleep issues through an assessment.

Some people may just not be getting enough sleep, while others may struggle to fall asleep initially or wake up in the middle of the night.

Your provider may evaluate other aspects of your life. Drinking alcohol, for instance, may help some people feel like they can fall asleep faster but can actually increase nighttime awakening and reduce sleep quality. Certain medications could be stimulants and could be affecting your sleep. Perhaps you have an undiagnosed medical condition, such as sleep apnea or restless leg syndrome, which is waking you up. It’s important to get this evaluation done to find the root of the problem before starting medications.

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CNN: There’s been a lot of talk on TikTok and other social media platforms about the “the sleepy girl mocktail.” Can you share more about this trend and if it's safe to try?

Wen: I haven't come across this yet, but it seems to be gaining popularity online. It involves mixing half a cup of tart cherry juice with a scoop of magnesium powder, and then topping it off with soda water or prebiotic soda.

I believe tart cherry juice was chosen because it naturally contains some melatonin, which may help promote sleep. While the amount is small, it could still have an impact. Magnesium, a mineral known for aiding relaxation and sleep, is also included in the mix. The addition of soda water or prebiotic soda is likely for taste.

Although this mixture may not meet evidence-based standards for treating sleep issues, it appears to be safe when purchased from reputable sources. Some individuals may experience benefits due to a placebo effect, but if it improves their sleep without causing harm, why not continue using it?

CNN: What are other nonpharmaceutical measures that can help with sleep?

Wen: A crucial aspect to consider is the reason behind the sleep difficulties. Lack of time in bed is a common issue that affects many individuals. It is essential to aim for at least eight hours of time allocated for sleep, especially if the recommended duration is seven hours per night.

It’s a good idea to try to go to bed at a consistent time each day, even on weekends. Avoid taking naps if you can. Your sleep environment is important too. It’s best to sleep in a cool, quiet, and dark room. Screens can disrupt your sleep, so try not to use your phone or watch TV right before bedtime.

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Black female runner in forest tying shoe, low section detail

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Other nonpharmaceutical measures like increased physical activity, yoga, and acupuncture can also be beneficial for some individuals. It is important to consult with your healthcare provider to identify any underlying issues and explore various methods, with their guidance, to determine which approach suits you best.

Editor's P/S:

The article provides a comprehensive overview of sleep and its importance for our overall health and well-being. It highlights the prevalence of sleep medications and the need to seek medical advice before using them. Additionally, it discusses the safety concerns associated with over-the-counter medications and emphasizes the importance of understanding the root cause of sleep issues. The article also explores nonpharmaceutical measures to improve sleep, such as establishing a consistent sleep schedule, creating a conducive sleep environment, and engaging in regular physical activity.

Overall, the article provides valuable information and guidance on improving sleep and emphasizes the importance of consulting with a healthcare provider to address underlying sleep issues effectively. It encourages readers to prioritize sleep and explore various methods to achieve restful and restorative sleep. By addressing sleep concerns proactively, we can enhance our overall health and quality of life.