Various dietary supplements have been touted as effective insomnia treatments, but there's much that isn't known about their effectiveness or safety. The most widely publicized may be the hormone melatonin and the herb valerian.
Melatonin
Melatonin is thought to help control your body's internal clock. The melatonin supplements most often found in health food stores and pharmacies are synthetic versions of the natural hormone. These supplements are most helpful for people experiencing jet lag or the effects of shift work. They have less and inconsistent effects as a sleep aid. There are many unanswered questions about melatonin. Some people who've taken melatonin have reported :
- Daytime drowsiness
- Headaches
- Dizziness
Other side effects reported include stomach discomfort, short-lasting depression symptoms, mild tremor, mild anxiety, irritability and confusion.
Melatonin may interact with a variety of common drugs, so talk with your doctor before trying it. The optimal dose isn't certain, and the long-term effects are unknown.
Melatonin may not be safe if you're :
- Pregnant
- Breast-feeding
- Younger than age 20
Valerian
Supplements made from this plant may reduce the amount of time it takes to fall asleep and help you sleep better. However, it's not clear what the active ingredient is, and the potencies of various ingredients vary from preparation to preparation. Not all studies have shown the compound to be effective, and there may be some dangers.
Side effects may include :
- Headache
- Excitability or uneasiness
- Heart disturbances
Valerian may not be safe if you're pregnant or breast-feeding. Valerian may strongly react with other sleep aids and with alcohol, and may react with other medications, as well. The optimal dose isn't certain, and the long-term effects are unknown. Talk to your doctor before taking valerian.
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