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Message: <blockquote data-quote="Nelson Vergel" data-source="post: 282605" data-attributes="member: 3">The sleep supplements with the most scientific data supporting their use include melatonin, cannabidiol (***), valerian, chamomile, and magnesium. Here is a detailed overview of each:<h2>Melatonin</h2>Melatonin is a hormone produced by the pineal gland in response to darkness, helping regulate the sleep-wake cycle. It is commonly used as a supplement to address sleep disorders such as insomnia and jet lag.<ul> <li data-xf-list-type="ul">Effectiveness: Research shows mixed results. Melatonin is effective for circadian rhythm disorders like jet lag and delayed sleep-wake phase disorder but less so for general insomnia.</li> <li data-xf-list-type="ul">Safety: Generally safe for short-term use, but long-term safety data is limited. Potential side effects include headache, dizziness, and nausea.</li> </ul><h2>Cannabidiol (***)</h2>*** is a non-psychoactive compound found in cannabis plants. It is used for various health issues, including sleep disorders.<ul> <li data-xf-list-type="ul">Effectiveness: Preliminary studies suggest that *** may improve sleep quality and reduce sleep latency, but more research is needed to confirm these findings.</li> <li data-xf-list-type="ul">Safety: Generally considered safe, but potential side effects include fatigue and interactions with other medications.</li> </ul><h2>Valerian</h2>Valerian is an herb traditionally used to treat insomnia and anxiety.<ul> <li data-xf-list-type="ul">Effectiveness: Studies on valerian's effectiveness for sleep are inconclusive. Some research shows modest benefits, while others show no significant improvement.</li> <li data-xf-list-type="ul">Safety: Generally safe for short-term use, but long-term safety is unknown. Common side effects include dizziness and gastrointestinal disturbances.</li> </ul><h2>Chamomile</h2>Chamomile is an herb often used in teas and supplements for its calming effects.<ul> <li data-xf-list-type="ul">Effectiveness: Some studies suggest chamomile may improve sleep quality, particularly in elderly individuals, but more high-quality research is needed.</li> <li data-xf-list-type="ul">Safety: Generally safe, but can cause allergic reactions in some individuals, especially those allergic to related plants like ragweed.</li> </ul><h2>Magnesium</h2>Magnesium is an essential mineral involved in many bodily functions, including sleep regulation.<ul> <li data-xf-list-type="ul">Effectiveness: Research indicates that magnesium supplementation can improve sleep quality, particularly in older adults and those with low magnesium levels.</li> <li data-xf-list-type="ul">Safety: Generally safe when taken within recommended doses. High doses can cause gastrointestinal issues like diarrhea.</li> </ul><h2>Summary</h2> <ul> <li data-xf-list-type="ul">Melatonin: Best for circadian rhythm disorders; mixed results for general insomnia.</li> <li data-xf-list-type="ul">***: Promising but requires more research; generally safe with some side effects.</li> <li data-xf-list-type="ul">Valerian: Inconclusive evidence; generally safe for short-term use.</li> <li data-xf-list-type="ul">Chamomile: Some evidence for improved sleep quality; generally safe with potential for allergic reactions.</li> <li data-xf-list-type="ul">Magnesium: Effective for improving sleep quality in certain populations; generally safe within recommended doses.</li> </ul>Each supplement has varying levels of evidence and safety profiles, so it's important to consult with a healthcare provider before starting any new supplement regimen.Citations:[1] <a href="https://www.health.harvard.edu/staying-healthy/supplementing-your-sleep" target="_blank">Supplementing your sleep - Harvard Health</a>[2] <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9103473/" target="_blank">Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors</a>[3] <a href="https://www.verywellhealth.com/what-the-research-says-about-popular-sleep-supplements-7970910" target="_blank">What the Research Says About Popular Sleep Supplements</a>[4] <a href="https://www.sleepfoundation.org/sleep-aids/natural-sleep-aids" target="_blank">Natural Sleep Aids: Which Are the Most Effective?</a>[5] <a href="https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know" target="_blank">Melatonin: What You Need To Know</a>[6] <a href="https://www.webmd.com/vitamins/ai/ingredientmono-940/melatonin" target="_blank">MELATONIN: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews</a>[7] <a href="https://www.mayoclinic.org/drugs-supplements-melatonin/art-20363071" target="_blank">Melatonin</a>[8] <a href="https://irwinnaturals.com/products/***-power-to-sleep" target="_blank">*** +Power to Sleep - *** Soft Gel</a>[9] <a href="https://www.medicalnewstoday.com/articles/***-and-sleep" target="_blank">*** and sleep: Does *** work as a sleep aid?</a>[10] <a href="https://www.sleepfoundation.org/sleep-aids/***-for-sleep" target="_blank">Is *** a Safe and Effective Sleep Aid?</a>[11] <a href="https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/" target="_blank">Office of Dietary Supplements - Valerian</a>[12] <a href="https://www.webmd.com/vitamins/ai/ingredientmono-870/valerian" target="_blank">VALERIAN: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews</a>[13] <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470311/" target="_blank">Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial</a>[14] <a href="https://www.webmd.com/diet/supplement-guide-chamomile" target="_blank">Chamomile Health Benefits & Uses</a>[15] <a href="https://www.health.com/condition/sleep/magnesium-for-sleep" target="_blank">Magnesium for Sleep? Follow These Tips</a>[16] <a href="https://www.sleepfoundation.org/magnesium" target="_blank">Using Magnesium for Better Sleep</a>[17] <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/" target="_blank">The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial</a></blockquote>

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