Today, one in three adults complains of insomnia. This is an alarming figure, as insomnia is often the root cause of severe conditions such as diabetes or cardiovascular pathologies. The situation is further complicated by the fact that effective therapy is not always accessible, and standard sedative medications frequently lead to dependency. Consequently, the majority of patients seek solutions in over-the-counter (OTC) remedies.
To determine the actual efficacy of these preparations, researchers synthesized 52 randomized controlled trials. They conducted a detailed study of the effectiveness of 34 herbal formulas and 16 dietary supplements in individuals aged 18 to 60.
Herbal Remedies
Herbal preparations occupied a significant place in the review. Studies indicated that valerian root not only accelerates the onset of sleep but also significantly improves sleep quality. In some cases, its effect was comparable to prescription medications.
Similar results were observed with saffron and lavender. Saffron extract assists those suffering from frequent nocturnal awakenings, while lavender improves overall sleep quality.
Interestingly, different remedies proved beneficial for various groups: for example, chamomile tea for postpartum insomnia, and lettuce seed syrup for pregnant women and oncology patients. Most importantly, no serious adverse side effects were recorded during the administration of these herbal remedies.
Melatonin and Dietary Supplements
Among supplements, melatonin remains the most popular. In seven out of ten cases, it showed positive results: sleep duration increased, and individuals felt significantly more alert during the day. This remedy is indispensable for those with disrupted circadian rhythms (the body’s “internal clock” that manages sleep and wake phases).
In addition to melatonin, magnesium, vitamins B and E, and to some extent, probiotics, proved more effective than placebo. All these remedies are characterized by high safety profiles.
Regarding OTC medications, only diphenhydramine was included in the study. Although it facilitated easier sleep onset in the study subjects, patients exhibited dizziness, somnolence, and slowed reactions the following day.
Despite promising results, several important circumstances must be considered. The primary issue is that dietary supplements are not as strictly regulated as drugs, which creates a risk of dosage inaccuracies. Furthermore, most studies lasted only four weeks; therefore, their long-term effects remain to be investigated.
It is also vital to remember that the majority of studies were conducted on healthy individuals. For those suffering from depression or anxiety, the effects of these supplements may differ. For this reason, consultation with a physician is essential before starting any supplement.
Source: Sleep Medicine
