Many people suffer from sleep disorders that prevent them from getting a good night's sleep. If you have a sleep disorder, you may have considered taking a sleep aid supplement to help you fall asleep and stay asleep. While they may be beneficial, sleep aid supplements should only be used as a temporary solution for sleep disorders. MayoClinic.com notes that if you take sleep aid supplements regularly, it can worsen sleep disorders, such as insomnia, and lead to dependence.
Melatonin
The pineal gland in your brain excretes melatonin, a hormone that controls other hormones as well as your circadian rhythm. Your circadian rhythm refers to a series of physical and mental changes that occur over a 24-hour period in response to light changes. Your circadian rhythm helps control your sleep cycle, allowing you to sleep while it is dark by producing more melatonin and stay awake during the day by decreasing melatonin production.
Melatonin supplements can help reestablish proper circadian rhythms in those with disrupted cycles, restoring the natural sleep cycle. Melatonin supplements are also used to increase melatonin levels in those with a low natural melatonin production. A study published by A. Herxheimer and K.J. Petrie in the 2001 "Cocharane Database System Review" journal also found that melatonin may help prevent jet lag in travelers who flew across five different time zones.
Valerian
Valerian, or Valeriana officinalis, belongs to the Valerianaceae family. Valerian supplement preparations are made from the roots and stems of the valerian plant. Valerian may be available as a tea, extract, capsule or tablet. The herbal supplement is often used to promote sleep in those with sleep disorders, such as insomnia. Two families of compounds, called valerenic acid and iridoids are thought to be responsible for the sedative effects of valerian.
Although studies have shown that valerian may be helpful in treating insomnia, the University of Maryland Medical Center notes that each study that has been conducted has had some type of major flaw. Because of this, conclusive statements about the effectiveness of valerian cannot be made.
Warnings
Although melatonin may help restore circadian rhythms, taking too much of the supplement can disrupt rhythms even further. Some people experience vivid dreams or intense nightmares when taking melatonin supplements. Melatonin may also worsen symptoms of depression, so depressed individuals should not take melatonin supplements.
Valerian is generally considered safe for most individuals. Some people taking valerian may experience mild side effects, such as headaches, dizziness, stomach pain and increased feelings of tiredness upon waking.
Women who are pregnant or breast-feeding should not take melatonin or valerian, because effects on an infant or fetus have not been thoroughly studied.
Considerations
Melatonin and valerian are sold as dietary supplements, which means that they are regulated as a food, not as a drug. Because of this, the FDA does not evaluate the supplements and they are not tested for consistency. You should always consult your health care provider before taking any types of herbal supplements, including melatonin and valerian.
References
- MayoClinic.com: OTC Sleep Aids and Supplements; Mayo Clinic staff; Dec. 8, 2009
- University of Maryland Medical Center: Melatonin
- National Center for Complementary and Alternative Medicine: Valerian; July 2010
- Office of Dietary Supplements: Valerian
- National Institute of General Medical Sciences: Circadian Rhythms Fact Sheet
