Why sleep supplements don’t (really) work

woman taking sleep pills, supplements to get better sleep

Okay, maybe that’s a little unfair…

Can some sleep supplements work? Sure.

But the fact is, there are dozens of supplements out there that claim to help you fall asleep faster, sleep deeper, and recover better. And the reality is that most of them don’t do much of anything.

Many of them show minimal effects in a laboratory setting, but then those results don’t hold up in the real world. Or you’d need a massive dose to have an effect - which you’re not getting in the supplements on the shelves.

And remember that supplements aren’t regulated in the same way as food products or medicine. Unlike pharmaceuticals, they aren’t required to go through clinical trials and prove that they work as advertised. If you’ve seen sleep supplements work for you, it’s possible that it’s thanks to the placebo effect: meaning, lots of supplements and sleep aids "work" because we think they do. (Which isn’t necessarily a bad thing - it’s just something to be aware of.)

All that said – there are absolutely some evidence-based sleep supplements out there. For example, magnesium can improve sleep time and sleep efficiency, while decreasing sleep latency (i.e., the time it takes to get to sleep) and early wakings. Melatonin may improve one's circadian rhythm, while also reducing how long it takes to fall asleep. Vitamin D, iron, and zinc can have an impact, too!

So if you’re having trouble with your sleep and recovery, maybe one of these supplements is worth a try!* Just remember that nothing can take the place of the lifestyle habits you put in place - like what kind of sunlight you’re getting (and when), what you’re eating (and when), and what activities make up your bedtime routine. Those kinds of changes are where you’ll see the biggest bang for your buck.

And if you’re looking to assess your current sleep practices and identify specific, concrete ways that you can optimize those habits to improve the quantity and quality of your sleep… we can help with that. :) Check out our Sleep Audit a la carte service.

*We always suggest consulting your medical provider before adding or making changes to the supplements you take.

Share this post!

Learn more