Notes

Research has shown that several supplements can help with sleep or improve insomnia. Melatonin is one of the most studied supplements and has been shown to significantly improve subjective sleep quality. Amino acids, such as L-theanine and gamma-aminobutyric acid (GABA), have also demonstrated efficacy in improving sleep quality. Vitamin D supplementation has been associated with improvements in sleep quality, although the evidence is heterogeneous.[1-2]
Magnesium has been studied for its potential benefits in older adults with insomnia, showing a reduction in sleep onset latency and a slight improvement in total sleep time. Valerian root, often combined with other herbs like hops and passionflower, has shown promise in reducing sleep latency and improving sleep quality.[3-6]
Other herbal supplements such as chamomile, lavender, and lemon balm have been traditionally used and have some evidence supporting their use for sleep disturbances, particularly in reducing anxiety-related insomnia.[4-6]
In summary, melatonin, amino acids (L-theanine, GABA), vitamin D, magnesium, valerian root, chamomile, lavender, and lemon balm are supplements with research supporting their use in improving sleep or treating insomnia. Further high-quality studies are needed to confirm these findings and establish optimal dosages and treatment protocols.
1.
Efficacy of Dietary Supplements on Improving Sleep Quality: A Systematic Review and Meta-Analysis.

Chan V, Lo K.

Postgraduate Medical Journal. 2022;98(1158):285-293. doi:10.1136/postgradmedj-2020-139319.

2.
Analysis of the Effects of Known Sleep-Support Supplements in Relation to Life Habits, Sleep Conditions, and Sleep Problems.

Imafuku F, Yamamoto K, Tanaka E, Aoki R, Nishino S.

Nutrients. 2023;15(10):2377. doi:10.3390/nu15102377.

3.
Oral Magnesium Supplementation for Insomnia in Older Adults: A Systematic Review & Meta-Analysis.

Mah J, Pitre T.

BMC Complementary Medicine and Therapies. 2021;21(1):125. doi:10.1186/s12906-021-03297-z.

4.
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.

Borrás S, Martínez-Solís I, Ríos JL.

Planta Medica. 2021;87(10-11):738-753. doi:10.1055/a-1510-9826.

5.
Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep.

Bruni O, Ferini-Strambi L, Giacomoni E, Pellegrino P.

Nutrients. 2021;13(2):530. doi:10.3390/nu13020530.

6.
Plant Extracts for Sleep Disturbances: A Systematic Review.

Guadagna S, Barattini DF, Rosu S, Ferini-Strambi L.

Evidence-Based Complementary and Alternative Medicine : eCAM. 2020;2020:3792390. doi:10.1155/2020/3792390.


Research has identified several herbs and supplements that may be beneficial for insomnia. These include:
1. Valerian (Valeriana officinalis): Valerian is one of the most studied herbs for insomnia and has shown potential in reducing sleep latency and improving sleep quality.[1-7]
2. Passionflower (Passiflora incarnata): This herb has been noted for its anxiolytic and sedative properties, which can help improve sleep quality.[2-4][8]
3. Ashwagandha (Withania somnifera): Ashwagandha has been highlighted for its potential in reducing stress and improving sleep.[2]
4. Lemon Balm (Melissa officinalis): Lemon balm is often used in combination with other herbs like valerian and has shown promise in improving sleep quality.[1][3-4][6][9]
5. Chamomile (Matricaria chamomilla): Chamomile is widely used for its mild sedative effects and has been shown to improve sleep quality.[10][6-7]
6. Lavender (Lavandula angustifolia): Lavender, particularly in the form of aromatherapy, has been associated with improved sleep quality and reduced anxiety.[3][6][9]
7. Hops (Humulus lupulus): Often used in combination with valerian, hops have sedative properties that can aid in sleep.[2][4][6]
8. Jujube (Ziziphus jujuba): Jujube has been used traditionally for its sedative effects and has shown potential in improving sleep.[4]
9. Saffron (Crocus sativus): Saffron has been identified for its potential benefits in improving sleep quality and reducing sleep latency.[1]
10. Rosemary (Rosmarinus officinalis): Rosemary has shown promise in improving overall sleep time and quality.[1]
These herbs and supplements act on various neurotransmitter systems, including the GABAergic and serotonergic systems, to promote sedation and relaxation. However, it is important to note that while these herbs show promise, further high-quality studies are needed to fully establish their clinical efficacy and optimal dosages. Always consult with a healthcare provider before starting any new treatment for insomnia.
1.
Therapeutic Potential of Hypnotic Herbal Medicines: A Comprehensive Review.

Ghasemzadeh Rahbardar M, Hosseinzadeh H.

Phytotherapy Research : PTR. 2024;38(6):3037-3059. doi:10.1002/ptr.8201.
Leading Journal
New Research

2.
Medicinal Plants for Insomnia Related to Anxiety: An Updated Review.

Borrás S, Martínez-Solís I, Ríos JL.

Planta Medica. 2021;87(10-11):738-753. doi:10.1055/a-1510-9826.

3.
Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep.

Bruni O, Ferini-Strambi L, Giacomoni E, Pellegrino P.

Nutrients. 2021;13(2):530. doi:10.3390/nu13020530.

4.
Use of Plant-Derived Natural Products in Sleep Disturbances.

Lelli D, Cortese L, Pedone C.

Advances in Experimental Medicine and Biology. 2021;1308:217-224. doi:10.1007/978-3-030-64872-5_15.

5.
Complementary and Alternative Treatments for Insomnia Disorder: A Systematic Umbrella Review.

Ell J, Schmid SR, Benz F, Spille L.

Journal of Sleep Research. 2023;32(6):e13979. doi:10.1111/jsr.13979.

6.
Medicinal Plants for Insomnia: A Review of Their Pharmacology, Efficacy and Tolerability.

Wheatley D.

Journal of Psychopharmacology (Oxford, England). 2005;19(4):414-21. doi:10.1177/0269881105053309.

7.
Herbal Medicine for Insomnia: A Systematic Review and Meta-Analysis.

Leach MJ, Page AT.

Sleep Medicine Reviews. 2015;24:1-12. doi:10.1016/j.smrv.2014.12.003.
Leading Journal

8.
Edible Herbal Medicines as an Alternative to Common Medication for Sleep Disorders: A Review Article.

Hosseini A, Mobasheri L, Rakhshandeh H, et al.

Current Neuropharmacology. 2024;22(7):1205-1232. doi:10.2174/1570159X21666230621143944.

9.
Plant Extracts for Sleep Disturbances: A Systematic Review.

Guadagna S, Barattini DF, Rosu S, Ferini-Strambi L.

Evidence-Based Complementary and Alternative Medicine : eCAM. 2020;2020:3792390. doi:10.1155/2020/3792390.

10.
Oral Nonprescription Treatment for Insomnia: An Evaluation of Products With Limited Evidence.

Meolie AL, Rosen C, Kristo D, et al.

Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine. 2005;1(2):173-87.

Valerian Root
Evidence: Mixed results, but some studies suggest improvements in sleep latency and quality.
Mechanism: May enhance GABA activity.
Dosage: 300–600 mg extract, 30 minutes to 2 hours before bed.

Magnesium
Evidence: Observational studies link magnesium deficiency to poor sleep; supplementation may aid relaxation.
Mechanism: Supports GABA function and muscle relaxation.
Dosage: 200–400 mg daily (e.g., magnesium glycinate).


Chamomile
Evidence: Moderate evidence for mild sedative effects, particularly in tea form.
Mechanism: Apigenin binds to GABA receptors.
Dosage: 1–4 cups of tea daily or 220–1,100 mg extract.


Lavender
Evidence: Aromatherapy or oral supplements (e.g., Silexan) may reduce anxiety and improve sleep.
Mechanism: Calms the nervous system via inhalation or systemic effects.
Dosage: 80 mg oral capsules or diffused essential oil.


Passionflower
Evidence: May improve sleep quality and reduce anxiety, comparable to mild sedatives.
Mechanism: Enhances GABA activity.
Dosage: 500 mg extract 30–60 minutes before bed.

L-Theanine
Evidence: Promotes relaxation without drowsiness, often paired with caffeine-free green tea.
Mechanism: Increases alpha brain waves and GABA levels.
Dosage: 100–400 mg daily.