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Sleep supplements: do they work?

17th January 2025 • 4 min read
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The scoop on sleep supplements: do they really deliver sweet dreams?

Being well rested is linked to all kinds of health benefits – improved mental and emotional wellbeing, a stronger immune system, better heart health and circulation… the list goes on.

But for many of us, maintaining a solid seven or eight hours of shut-eye every night is a lofty goal. A variety of things can disrupt our sleep, including conditions like chronic stress or sleep apnoea; an uncomfortable sleep environment; and lifestyle factors such as shift work or too much screen time.

Whatever’s got you yawning in the middle of the day, you’ve probably tried – or considered trying – a sleep aid or supplement. But with so many products out there making grand promises, how do you know which ones are actually effective? 

Here, we explore a range of popular sleep remedies and whether they can actually improve your slumber. We also recommend speaking to a healthcare professional to find out what might work for you. 

Herbal help

People struggling with sleep often turn to traditional herbal treatments or herbal tea as a natural way to fall asleep faster. 

Valerian plant, chamomile and passionflower are well known for their calming properties. They are believed to promote relaxation and improve sleep quality, making them popular ingredients in over-the-counter herbal sleep aids. But do they actually work? 

Valerian is one of the most widely touted herbs for promoting sleep. Scientists believe it increases levels of GABA (gamma-aminobutyric acid) in the brain – a chemical that promotes relaxation and reduces anxiety. One study found that taking valerian supplements improved mild symptoms of insomnia while reducing anxiety and daytime sleepiness. 

However, according to the Australian Sleep Health Foundation, there isn’t enough evidence to support the use of valerian plant for treating sleep issues. Meanwhile, the verdict on chamomile and passionflower is uncertain, too – more research is needed to explore their efficacy. 

Magnesium spray and tablets

Magnesium is an essential mineral, which means our body doesn’t make its own. We typically get magnesium through our diet – green vegetables, legumes, peas, beans, nuts and shellfish are excellent dietary sources. Magnesium is important for muscle and nerve functioning, regulating blood pressure and blood sugar levels, and building bones.

Many people believe that magnesium also helps reduce anxiety and improve sleep due to its muscle-relaxing properties and ability to regulate cortisol levels in the body. It may also influence the production of melatonin. 

Magnesium sleep supplements are usually taken as an oral tablet, but there’s a rising trend in using topical sprays, which promise quicker absorption through the skin. 

While some studies suggest taking an oral magnesium supplement could help you sleep better, experts are saying more research is needed to confirm if it’s truly a sleep-enhancer. As for the sprays, the evidence is sketchy, but current research says it isn’t necessarily a better way to get your magnesium.  

Melatonin magic

A natural sleep hormone, melatonin regulates the body’s circadian rhythm, which is the internal clock that tells us when to sleep and when to wake up. 

Our levels of melatonin naturally rise in the evening, signalling to the body it’s time to prepare for sleep. For people who have trouble falling or staying asleep, a melatonin supplement may help reset the body clock to help you fall asleep when you need to. 

Melatonin supplements have been shown to be useful if you’re suffering from jet lag, and may help you nod off a little faster if you’re struggling with insomnia or other sleep troubles. 

In Australia, people aged over 55 can buy melatonin over the counter, but if you’re younger, you’ll need a prescription from your GP.

Prescription medicines 

If you’re really struggling to sleep and nothing seems to be working, your GP may prescribe a medication.

Usually recommended as a short-term fix, prescription sleep medication is stronger and designed for serious sleep issues like insomnia. Talk to your healthcare professional to decide whether a prescription sleep aid is right for you.

Lifestyle changes to help you sleep soundly

Before you reach for bottled sleep remedies, it’s important to remember that often the simplest solutions are the most effective. 

Adopting good sleep habits (or ‘sleep hygiene’) is a great way to improve your sleep quality. This means creating an environment and daily routines that promote sleep. 

We recommend:

  • Keeping regular sleep and wake times

  • Removing distractions from the bedroom (i.e., your phone or other technology)

  • Finishing your meal at least two hours before bed

  • Waiting until you feel tired to go to bed

  • Enjoying some sunshine in the morning (it’s good for your body clock)

  • Keeping your room at a comfortable temperature

  • Wearing an eye-mask if your room is not dark enough

  • Avoiding caffeine and alcohol close to bedtime

We know one thing that is sure to help you get a better night’s sleep and that’s the right bed! Explore our product range here.

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