What are the benefits of taking a sleep supplement?
Hopefully, a better night’s sleep. For context, there are two different types of sleep: rapid eye movement (REM) sleep and non-REM sleep. While deep sleep (the latter) is vital for physical restoration, REM sleep is linked to cognitive functions and emotional processing, so you need cycles of both for different aspects of your physical and mental health.
“I believe that good sleep is the foundation of overall wellbeing — it’s when the body restores, repairs and rebalances,” says Jessica Sepel, expert nutritionist and founder of JSHealth Vitamins. “For those who need a little extra support to switch off, the right nutrients and herbs at therapeutic doses can make all the difference.”
“They aren’t a magic fix, but they can absolutely help to calm the nervous system and support melatonin production for sleep,” adds Amy Clarke, in-house Qualified Nutrition Coach at Bettervits. ”With only 37% of Brits getting the recommended 7 hours sleep per night, sleep supplements, along with a mindful bedtime routine, could help you get longer, more restful sleep”.
But what are the wider benefits of a good night’s sleep? The Mental Health Foundation cites various physical and mental benefits, including better heart health, a strengthened immune system, as well as improved focus, memory and mood. Unfortunately, one in five people in the UK isn’t getting enough sleep, while another 66% of adolescents say poor sleep negatively impacts their mental health.
What should I look for in a sleep supplement?
“5-HTP is a natural precursor to melatonin, while calming herbs like chamomile and lemon balm have soothed for centuries,” advises Clarke. “I always recommend looking for science-backed and traditionally used ingredients that are known to support sleep, relaxation and nervous system health,” adds Sepel.
Magnesium for sleep is another key ingredient to look out for in a supplement. “My go-tos are quality forms of magnesium (especially magnesium glycinate), lavender and passionflower. I also advise seeking out supplements created by a qualified wellness expert with clean, purposeful formulas that follow the research.” Preach.
How should I be taking a sleep supplement?
The number one rule with natural sleep aid supplements — after checking with your GP or a healthcare professional that your chosen dose won’t interact with any other medication or allergies — is that you’ve got to be consistent. This is because some nutrients (AKA water-soluble vitamins), consistent intake is crucial as the body doesn’t store them and needs a regular supply.
“I suggest taking a sleep supplement about 30-60 minutes before bed, paired with a calming evening routine — think switching off devices, dimming the lights and practising deep breathing,” suggests Sepel. “Good sleep hygiene is also key, such as keeping the room cool and dark while aiming to go to bed and rise at about the same time each day. It’s not just about taking the supplement; it’s about creating a sleep-supportive environment and lifestyle practices to maximise its benefits.”
Are there any side effects to taking sleep supplements?
“When used as directed, quality, natural sleep supplements are generally very well tolerated,” assures Sepel. “However, everyone is different. Always take the recommended dose and speak to a healthcare professional for guidance — especially if you’re pregnant, breastfeeding or taking other medications.”
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