Add insomnia to the list of COVID-related problems people are dealing with these days. It makes sense since so many are struggling to pay bills, not working, and being told to avoid family and friends. Are there any supplements that can ease your worries and help you sleep better if you don't want to take sleeping pills? For those looking for a natural insomnia solution, there is some hope. Here is a rundown of the supplements with the best evidence -and those which need more proof. To help you, I'll also reveal how much to use, the possible side effects, and the brands that I like.
First, Remember These Too Will Help
Supplements work best when you help them work. To be more effective consider these too:
- Keep your bedroom cooler. Sleep improves when the room temperate is a bit on the chilly side.
- Keep your bedroom dark. Consider investing in room darkening curtains.
- Avoid caffeine within 3-4 hours of going to bed
- Don't eat large meals close to bedtime
- Go to bed and get up in the morning at the same time
- Studies show exercise improves sleep. So stay active during the day.
A white noise machine may help too. If you have an Alexa Echo device, you already have a while noise machine. Just tell Alexa to play “ambient noise.” Many sounds are available. To hear them all, say “list.” If you want the white noise to play all night, tell Alexa to “loop.” the noise. I have an Echo dot and it works great. My favorite Echo ambient noise is “Rain On Window.” Let me know how this works for you.
OK, here are the best supplements for sleeplessness and staying asleep.
Melatonin
Melatonin is actually a hormone. You make it in the pineal gland of your brain. Because it's also found in foods like cherries, melatonin can be sold as a supplement. Melatonin has been a favorite with people who toss and turn at night- and for good reason. At least 20 different human studies have documented its effectiveness. This supplement has been shown to help you get to sleep about 15 minutes faster than usual and it can improve the quality of your sleep too.
While it has not been studied for COVID-related sleep issues, it's sleep-related research is greater than most supplements.
In one review, researchers looked at 19 previous investigations, involving over 1600 people. Their conclusion was that “Overall sleep quality was significantly improved” when melatonin was taken before going to bed. Traveling to a different time zone? Melatonin can also help with jet lag by resetting your circadian rhythms too.
Sometimes people who take blood pressure medicines called beta-blockers, experience insomnia. Some research finds melatonin may help beta-blocker induced insomnia (check with your doctor to make sure it's OK for you). As we get older, we tend to make less of this hormone. About a dozen research papers have found melatonin can help elderly people sleep better too.
Melatonin is so well researched that it's usually the active ingredient in expensive sleep supplements. But you don't need to break the bank to buy it. This supplement does not cost much.
How Much Melatonin Works?
Most studies use between 1 mg and 6 mg. While that may not seem like much, it's actually a mega-dose compared to what you naturally make. Most melatonin supplements I see have about 3 mg which should be enough for most people. Some research suggests the hormone may reduce COVID too but more studies are needed. See this review for more on that research.
Melatonin Side Effects
For most people, melatonin is considered safe especially when used short term. Common side effects reported in studies include headache, nausea, and dizziness. I've used melatonin on and off for many years and never had any problems. Some cautions to remember when using this supplement include:
- Start with less than recommended for the first week or two
- Avoid while pregnant and breastfeeding
- Avoid if taking drugs that stimulate the immune system
- Ask your doctor if you have depression
- Do not give to babies
- Don't combine with alcohol
- Avoid driving while taking melatonin
- Melatonin may lower blood pressure
- Don't combine with sleeping pills
- Stop 2 weeks before surgery
Melatonin Brands I like
All brands are not created equal. Here are the brands that I like:
Lemon Balm
Lemon balm (Melissa Officinalis) is a plant that grows in many countries. Like all herbs, it has antioxidant effects. While several studies appear to show lemon balm helps people sleep better, in many investigations, it with valerian (see valerian section below). This makes analyzing the effectiveness of this herb alone, challenging.
In one investigation, lemon balm was reported to reduce insomnia by as much as 42% after two weeks of use. In addition, researchers also stated lemon balm reduced anxiety in people by 15%. This study used a specific brand called Cyracos. Lemon balm seems to be more studied for its anti-anxiety effects. In another study, 600 mg helped anxiety in people after one week of use.
How Much Lemon Balm Works?
Researchers have used 300 mg to 600 mg
Lemon Balm Side Effects
For most people lemon balm is thought to be safe. Side effects reported include increased appetite and dizziness. Some cautions to remember when using this supplement include:
- Start with less than recommended for the first week
- Avoid while taking antidepressants
- Don't combine with sleeping pills
- Stop taking at least 2 weeks before surgery
- Avoid driving while taking lemon balm
- Ask your doctor if its safe, if you have diabetes
- Don't combine with alcohol
Lemon Balm Brands I like
Valarian
Varian (Valeriana Officinalis) has been used for decades to ease anxiety and improve sleep. Legend has it the British used it to calm citizens and soldiers during World War II.
In one investigation, 1060 mg of valerian root was shown to improve sleep better than a placebo when given to 100 post-menopausal women for 4 weeks. In another study, 530 mg was shown to improve sleep and anxiety in HIV patients who took the herb for a month. In a review of 60 previous studies people, researchers concluded valerian might improve sleep quality without producing side effects.
To date, the herb has not been studied for COVID-related sleeping problems. While some studies appear to have issues with how they were conducted, quality studies appear to show valerian can help.
How Much Valerian Works?
Many studies have used 400 mg to 800 mg per day.
Valerian Side Effects
Most people report no side effects, especially when used for short periods of time. Those that have been reported by some people include upset stomach, feelings of less than optimal thinking. Here are some things to consider when taking this supplement:
- Start with less than recommended for the first week or so
- Avoid mixing with alcohol
- Ask your doctor if pregnant/breastfeeding
- Ask your doctor first if you take any medications
- Don't drive while using
- Stop taking at least 2 weeks before surgery
- Don't combine with a sleeping pill medications
Valerian Brands I like
Passion Flower
While passion flower (passiflora incarnate) has been studied to reduce anxiety, research hints it may help insomnia too. The herb appears to work by targeting receptors for gamma-Aminobutyric acid (GABA) in the brain. Some research finds passionflower contains GABA too.
In one such investigation, 110 younger and older men and women were given 60 mg of passionflower or a placebo for 2 weeks. The herb significantly improved the ability to fall asleep and the ability to wake up the following day.
Passion flower has not been studied to see if it helps insomnia related to covid stress. Most studies of this herb combined with other things (lemon balm, valerian root, etc). This makes it difficult to evaluate how effective the herb is by itself.
How Much Passion Flower Works?
Studies have used 60 mg per day. Most supplements contain much more than this.
Passion Flower Side Effects
While generally thought to be safe for short term use, some people taking have reported feelings of dizziness and grogginess. Here are some things to consider when taking this supplement:
- Start with less than recommended for the first week or so
- Avoid while pregnant
- Stop taking at least 2 weeks before surgery
- Don't combine with sleeping pills
- Ask your doctor if taking medications
- Avoid driving while taking the herb
Passion Flower Brands I like
Cannabidiol (CBD)
The endocannabinoid system of the central nervous system is involved in regulating sleep/wake cycles. So, it's logical to assume cannabinoids, like CBD, may improve sleep quality. So does it? In one study, researchers gave CBD to 72 people suffering from anxiety problems. They noted 66% of the people reported improved sleep after 1 month. As an added bonus, about 80% also reported less anxiety too.
In another report, CBD oil was said to help a young girl suffering from post-traumatic stress disorder (PTSD). So far cannabinoids have not been studied for COVID-related sleeping issues.
In her book, The Cannabis Prescription, pharmacist Colleen Higgens mentions anecdotal reports of insomniacs being helped by CBD oil. While reports like these are encouraging I think it's too soon to tell how effective CBD would be.
How Much CBD Works?
There are no studies on optimal dosages.
Brands I like
My Thoughts
Remember, cannabidiol (CBD) is not a supplement, even though it may be sold in health food stores. Some products can be expensive too. Also keep in mind that while CBD usually gets all the attention, there are over 100 different cannabinoids known to exist. It's possible other types may work better than CBD.
What Do I Suggest?
There is no doubt melatonin has the greatest amount of evidence for occasional insomnia. If you are looking for an effective sleep supplement, melatonin would be my pick. As a bonus, it's not expensive either. I've used melatonin in the past. For me, 3 mg begins to work within about 20 to 30 minutes.