It’s estimated that at least one-in-three adults fail to consistently get sufficient restful sleep each night. Over time, poor sleep can increase the risk for a variety of chronic diseases and potentially lead to an early death. This month, we’re going to discuss three supplements that can help you achieve a good night’s sleep: melatonin, magnesium, and Valerian root.

Melatonin is a hormone that is naturally released in the brain in response to reduced light exposure that prompts sleepiness. In the present day, light stimulation from interior lighting and electronic devices/screens can interrupt this process, delaying the release of melatonin. Taking a melatonin supplement can help; however, there’s no specific recommended dose. Rather, it’s recommended to start with a low dose and increase it over time. Because melatonin can interact with some medications, patients should talk with their prescribing physician before taking the supplement.

Magnesium is an essential mineral that plays a role in nerve and muscle function, bone development, blood sugar control, and heart rhythm. It can also improve sleep disorder symptoms like daytime sleepiness, snoring, and short sleep. Additionally, magnesium supplementation has been observed to help older adults fall asleep faster and sleep longer. A diet rich in nuts, leafy greens, whole grains, dairy, and soy products may provide sufficient magnesium. Otherwise, a daily dose of 300-400 mg is recommended, though a precise dose can vary based on factors such as age and sex. As with melatonin, speak with your doctor before starting a magnesium supplement.

The Mayo Clinic reports that Valerian root is an herbal supplement that may reduce the amount of time it takes to fall asleep and improve overall sleep quality. There is no recommended dose for Valerian root, and it can take up to two weeks before users experience any benefits. The supplement is considered to be fairly safe but is linked to side effects such as headache, dizziness, and indigestion. Women who are pregnant or breastfeeding, users of substances that cause sedation, and individuals who take prescription drugs should talk to their doctor before using Valerian root.

While these supplements have been demonstrated to improve sleep, they are not a magic bullet. If you have trouble falling asleep, it’s important to evaluate your diet, physical activity levels, stress management, and bedtime routine. Additionally, studies have shown that low back pain can cause poor sleep (and poor sleep can cause low back pain) and this may be true for many musculoskeletal disorders. So, if you have pain and are having trouble sleeping, then schedule an appointment with your doctor of chiropractic because the sooner your pain is addressed, the sooner you may start sleeping better.