Insomnia

When does poor sleep become a problem?

Difficulty falling asleep, repeated waking or waking too early can leave people exhausted during the day. Persistent problems that interfere with daily life merit assessment. 1

What might be keeping you awake?

Stress, pain, medicines, alcohol and sleep apnea can contribute. A sleep diary can reveal patterns and support the medical discussion. 1

Nutrients with the strongest ratings

No nutrients are rated for this effect yet.

How convincing are sleep supplements?

This section reviews selected supplements rather than every product marketed for sleep.

MelatoninToo little evidence

NCCIH notes that clinical guidelines recommend against melatonin for chronic insomnia. 2

ValerianMixed

Trials are inconsistent; benefit for insomnia has not been demonstrated. Long-term safety remains uncertain. 2

ChamomileToo little evidence

Clinical evidence is inconclusive, and allergic reactions are possible. 2

What matters more than choosing a capsule?

Cognitive behavioral therapy addresses thoughts and habits that sustain insomnia. Medical assessment can identify underlying physical or psychological problems. 1

Are natural sleep aids automatically safe?

Kava has been linked to severe liver injury. Melatonin appears relatively safe short term, but long-term safety is not established. 2

Questions people ask

Does alcohol improve sleep?

It may make falling asleep easier but makes sleep less restorative. 1

What should a sleep diary record?

Sleep problems and relevant events or habits can reveal patterns. 1

Is valerian proven?

Its benefit for insomnia remains unproven. 2

Is long-term melatonin safety settled?

No. Long-term safety has not been established. 2