What dietary supplements can help increase somnolence (sleep)?

From the Guidelines

Melatonin is the most effective dietary supplement for increasing somnolence, typically taken in doses of 3 mg at bedtime, which can be titrated up to 15 mg as needed, as supported by the most recent and highest quality study 1.

Key Points

• Melatonin binds to the M1 and M2 receptors, suppressing REM sleep motor tone and renormalizing other circadian features of REM sleep.
• The starting dose of immediate-release melatonin in isolated RBD is usually 3 mg taken at bedtime, with the option to titrate up to 15 mg.
• Melatonin is considered a dietary supplement and is available over the counter in the United States and Canada.

Comparison with Other Options

• Other studies have evaluated the efficacy of valerian, kava, and chamomile for treatment of insomnia disorder, but found no between-group differences in critical outcomes such as daytime functioning, insomnia severity, and sleep efficiency 1.
• The use of melatonin for treatment of chronic insomnia disorder has been evaluated, but the evidence showed only a small improvement in sleep quality, and the clinical significance of these findings was unclear 1.

Clinical Considerations

• It is essential to establish a consistent sleep schedule, avoid screens before bedtime, and create a cool, dark sleeping environment to improve sleep quality.
• Patients should start with lower doses to assess tolerance and consult a healthcare provider before beginning any supplement regimen, especially if they take medications or have underlying health conditions.
• Melatonin requires a prescription in the European Union and the United Kingdom, and its bioavailability and content may be less consistent across formulations, although the U.S. Pharmacopeia Verification Mark indicates that a supplement has been verified to contain the stated dose on the package label 1.

From the FDA Drug Label

Helps establish normal sleep patterns melatonin is a nighttime sleep aid for occassional sleeplessness

• Melatonin can help increase somnolence (sleep) as it is a nighttime sleep aid for occasional sleeplessness 2

From the Research

Dietary Supplements for Somnolence

The following dietary supplements have been studied for their potential to increase somnolence (sleep):

• Melatonin: a hormone that regulates sleep-wake cycles, with studies suggesting its effectiveness in improving sleep quality and duration 3, 4, 5, 6
• Valerian: a herbal supplement that may improve sleep quality without producing side effects, with some studies showing a statistically significant benefit 7, 4, 5
• Hops: a herbal supplement that may be effective in improving sleep quality and reducing insomnia symptoms 4
• German chamomile: a herbal supplement that may be effective in improving sleep quality 4
• Cherry: a natural supplement that may be effective in improving sleep quality 4
• Tryptophan: an amino acid that may be effective in improving sleep quality 4
• Theanine: an amino acid that may be effective in improving sleep quality 4
• Magnesium: a mineral that may be effective in improving sleep quality 4
• Zinc: a mineral that may be effective in improving sleep quality 4
• Lavender: a herbal supplement that may be effective in improving sleep quality 5

Mechanisms of Action

These supplements may work by:

• Modulating neurotransmitter systems 4
• Regulating sleep-wake cycles 4
• Synchronizing circadian rhythms 3
• Anti-oxidation and circadian rhythmicity maintenance 3
• Improving the onset, duration, and quality of sleep 3