Sleep supplements are available just about anywhere. From your local grocery store or pharmacy to even online retailers, purchasing a sleep supplement is a breeze — and there’s no shortage of brands or types of sleep supplements to choose from.

The global sleep supplements market is so vast that it reached an estimated $78 billion in worth in 2022¹. By 2032, that number is predicted to climb as high as $131.35 billion. Still, as supplements, these sleep aids aren’t regulated the same way as prescription medications, so you may be wondering what steps are taken to evaluate sleep supplements and their safety.

The short answer is that it’s complicated, but luckily, we’ve got an easy breakdown of how exactly reputable sleep supplements are evaluated and which organizations are behind the testing. Here’s how the process works, and if you’re also curious about what supplements help you sleep, we have those answers as well.

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What Are Sleep Supplements?

In short, sleep supplements are sleep aids sold without a prescription. While there are various sleep supplements on the market, some popular choices include melatonin, valerian root, or chamomile. CBD is another sleep supplement being widely used as it becomes legalized in many states across the U.S.

Sleep aids can be used for numerous needs. Some people turn to them to alleviate jet lag or to get better sleep during shift work, while others take them more frequently for trouble falling or staying asleep (or both). They can also be used short- or long-term, depending on your needs.

Sleep supplements are available for both children and adults. For many people, sleep supplements may feel like a safer choice than prescription sleeping pills², which can come with the risk of dependency and potentially dangerous side effects like trouble driving.

Are Sleep Supplements Regulated by the FDA?

Unlike prescription medications, which undergo strict procedures and testing before being used, supplements aren’t regulated by the FDA³ in the same way. That’s because vitamins and minerals, and even natural sleep aids, are classified as “dietary supplements.”

The FDA maintains a clear stance on supplements, noting that “the FDA does not approve dietary supplements for any purpose.”³

While it may come as a surprise, many companies can actually produce and sell dietary supplements like sleep supplements without ever notifying the FDA. So, how exactly are sleep supplements regulated then? 

The Dietary Supplement Health and Education Act of 1994

Around 30 years ago, an important act was passed to help ensure the safety of supplements. The Dietary Supplement Health and Education Act of 1994 helped create these new guidelines⁴:

• Manufacturers and distributors of dietary supplements and dietary ingredients are prohibited from marketing products that are adulterated or misbranded.
• The FDA has the authority to take action against any adulterated or misbranded dietary supplement product after it reaches the market.

In short, firms that produce supplements are responsible for evaluating the safety and labeling of their products before marketing them to the public to ensure they meet FDA standards. While companies selling reputable sleep supplements will likely take these steps, it ultimately rests on the consumer to do their research or speak to a healthcare provider before starting a supplement.

Current Good Manufacturing Practice

Good Manufacturing Practices (GMP), also known as current Good Manufacturing Practice⁵ (cGMP), is an important step taken to help ensure the quality of dietary supplements like sleep supplements. Basically, these regulations monitored by the FDA ensure that supplements are produced and controlled to the same set of standards.

Reputable sleep supplements will often take the extra step of labeling their products with a GMP logo, which means that the product has met the FDA’s current Good Manufacturing Practice. This is something to keep an eye out for as you shop for a trustworthy sleep supplement.

Who Tests Sleep Supplements?

There are several companies and organizations that test sleep supplements for safety. Here’s a quick breakdown of who’s evaluating sleep supplements today.

U.S. Pharmacopeia

United States Pharmacopeia, or U.S. Pharmacopeia and/or USP, is an organization that sets standards for healthcare products⁶ in the United States. Every five years, USP will publish revised standards for drugs to help maintain relevant and safe standards.

For dietary supplements in particular (which include sleep supplements), USP has a Dietary Supplement Verification Program⁷ that essentially offers an independent third-party “stamp of approval” to verify product quality, ingredient list, and other factors.

While a USP verification isn’t necessary to sell sleep supplements in the U.S., it helps give brands more authority when it comes to their reliability and trustworthiness amongst consumers.

NSF

NSF, or the National Sanitation Foundation, is a leading authority for independent third-party certification in the U.S. The organization’s Supplement and Vitamin Certification⁸ program tests supplements for harmful levels of contaminants and certifies the ingredients listed on the label.

All supplements certified by NSF go through a label claim review to make sure there are no hidden ingredients, as well as a toxicology review to certify product formulation. However, NSF doesn’t test for efficacy, or how well a product works.

ConsumerLab.com

ConsumerLab.com is another U.S.-based organization that offers independent third-party testing to supplement brands. It works a little differently from other certifying agencies by publishing independent product reviews⁹ of products it selects, purchases, and tests.

Reviews are funded by membership fees and available to subscribers. On the ConsumerLab.com website, you can view individual reviews of numerous supplements, including those used for sleep.

CVS

While the pharmacy giant CVS doesn’t personally test supplements, it only sells supplements that have been independently verified and tested¹⁰ by third-party labs. This means that all supplements sold at CVS contain both the listed ingredients and listed amounts per serving.

Supplements carried by CVS also can’t exceed set standards for potentially harmful compounds such as metals, pesticides, microbiological components, industrial contaminants in fish oil, known adulterants, and “free from” claims.

Currently, CVS partners with four independent third-party testing organizations: Verified Active Ingredients, Eurofins, NSF, and U.S. Pharmacopeia.

Is it Safe to Take Sleep Supplements?

In general, many sleep supplements are safe to take but still carry the risk of certain side effects.² While these side effects vary depending on the type of sleep supplement, they can include next-day drowsiness and trouble concentrating. They can also interact with other medications.

Ultimately, whether a sleep supplement is safe for you will depend on your age, current health, and if you have any diagnosed medical conditions or take prescription medicine. Some people are also sensitive to sleep supplements and may not tolerate them for reasons unknown.

If you’re not sure whether a sleep supplement is safe for you, it’s always a good idea to check with a healthcare provider. You’ll also want to do your homework and purchase sleep supplements from reputable, trusted brands that have undergone third-party testing.

What Supplements Aid Sleep?

Sleep supplements like melatonin, magnesium, valerian root, and tart cherry juice can all be effective for sleep. Which one is right for you will depend on your sleep concerns and overall health.

Explore our expert-vetted picks for the following supplements:

• Best Melatonin Supplements for Sleep
• Best Magnesium Supplements for Sleep
• Best CBD Oil for Sleep
• Tart Cherry Juice for Sleep

When to Talk to Your Doctor

If lack of sleep is disrupting your everyday life or having negative health consequences, you should always talk to a doctor to develop a treatment plan that’s right for you. It’s also a good idea to talk to a doctor if you’re considering using a sleep supplement and want to know about the potential pros and cons of using that supplement, or if it’ll help with your concerns.

Tips for Better Sleep Without Supplements

Sometimes, better sleep doesn’t always rely on sleep supplements or even prescription sleep medicine. There are numerous lifestyle changes you can make that can help you get some much-deserved shut-eye.

Practicing good sleep hygiene, or the set of behaviors, habits, and environment surrounding your sleep, can make a world of difference in the quality and quantity of your sleep. Try these tips for better sleep without needing to turn to sleep supplements.

• Maintain a cool, dark, and quiet bedroom
• Go to bed and wake up at the same time every day
• Develop a consistent bedtime routine
• Avoid phones, computers, and TV before bed
• Don’t drink caffeine late in the day
• Steer clear of nighttime alcohol use
• Exercise daily

Still, even if you practice good sleep hygiene, you may need a little extra support with your sleep, and that’s where sleep supplements can come in handy. As always, speak to a healthcare professional to determine which sleep supplement, if any, might be right for you.

Frequently Asked Questions

Are sleep supplements worth it?

Many people swear by sleep supplements for better rest. Whether or not a sleep supplement can be worth it for you will depend on how well it works to tackle your sleep concerns.

What is the safest sleeping pill to take every night?

One sleeping pill isn’t necessarily safer than the others. Instead, the safest sleeping pill to take every night can vary from person to person and depend on factors such as underlying health conditions or other prescription medication that a person might take.

Is 20mg of melatonin too much?

Melatonin is typically sold in doses of 1 to 10 milligrams¹¹, which is the range recommended by most health experts. Since 20 milligrams is outside of this range, it may not be safe to take.

Ashley Zlatopolsky

Content Writer

About Author

Ashley Zlatopolsky is a Detroit-based writer and editor who specializes in sleep content. She writes about sleep health, hygiene and products for Sleep Advisor, Mattress Clarity, Real Simple, Sleep.com and more.

Combination Sleeper

Education & Credentials

• Certified Sleep Science Coach

Cannabis has long been hailed for its numerous health benefits¹, which range from lowering blood pressure to alleviating symptoms of anxiety. Many people even turn to cannabis as a natural sleep aid. Yet in addition to potentially helping you fall or stay asleep, does cannabis treat sleep apnea or other sleep disorders?

Sleep apnea² is a common condition in which your breathing stops and restarts throughout your sleep. Signs of sleep apnea include snoring or gasping while you sleep.² While more severe cases of sleep apnea may require the use of a continuous positive air pressure machine, or a CPAP machine, it can also be managed with lifestyle changes.

One possible lifestyle change: incorporating cannabis into your bedtime routine. Still, does cannabis help sleep apnea, and if so, why? Here’s everything there is to know about the connection between cannabis and sleep apnea.

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Cannabis and Sleep

For people who struggle to sleep and don’t want to use prescription sleep aids³, natural sleep aids are often a more attractive alternative and tend to have fewer side effects. In previous years, natural sleep aids like melatonin and chamomile tea were go-to methods, but as cannabis continues to be legalized across the country, there’s been more interest in it as a sleep aid.

Up to 14 percent of American adults⁴ reported using CBD products (or cannabidiol, an active ingredient in cannabis) in 2019, according to a government poll. While the reasons for use vary, numerous studies back up the purported benefits of cannabis for sleep.

A 2022 study⁵ of 38 patients with sleep disorders, for example, found that cannabis use helped 39 percent reduce or completely discontinue a prescription medication for sleep, while 71 percent reported improved sleep. Still, the jury is out on the potential downsides of using cannabis for sleep. According to the American Academy of Sleep Medicine⁶, a new survey discovered that nearly half, or 49 percent of Americans actually lost sleep due to cannabis, though this was attributed to staying up late past their usual bedtimes.

Learn More: Cannabis and Sleep and What is The Endocannabinoid System?

Cannabis and Sleep Apnea

Sleep apnea requires effective treatment as part of overall management; this is to help avoid sleep apnea leading to other conditions, such as heart disease or diabetes, according to the Minnesota Department of Health⁷. Using cannabis for sleep apnea is a relatively new area of health being studied, with the Minnesota Department of Health referring to it as “experimental.”

Although clinical trials for cannabis and sleep apnea are still underway, recent studies have found some forms of cannabis, like the synthetic THC dronabinol, are potentially effective as a short-term treatment⁸ for sleep apnea (THC is a compound of cannabis). Combining THC with oleamide, or an organic fatty acid, in particular, was found to improve respiration in all stages of sleep. Still, researchers caution more studies are needed to fully confirm these benefits.

For now, the Minnesota Department of Health recommends turning to traditional sleep apnea treatments before trying cannabis.⁷ This is because of the limited evidence on the effectiveness, tolerability, and safety of using cannabis for sleep apnea.

What Form of Cannabis is Best for Sleep Apnea? 

According to the studies above, THC — particularly dronabinol — is slowly shaping up to be the most promising form of cannabis for sleep apnea.⁸ Therefore, if you plan to try cannabis to help manage sleep apnea, you might want to turn to synthetic forms of THC. Yet since this area of sleep is still being studied, it’s best to speak to a healthcare professional before using cannabis.

Should You Use Cannabis and a CPAP Machine?

This is another gray area that doesn’t have enough data behind it for a concrete answer. For now, the American Academy of Sleep Medicine has taken a firm stance⁹ against using cannabis or medical marijuana to treat sleep apnea — including using cannabis with a CPAP machine.

Is Cannabis Safe?

Like any other compound, cannabis comes with both potential benefits and drawbacks regarding its safety. Although cannabis use is legal in many states, it still comes with a few precautions that you should be aware of if you plan on trying cannabis.

Side Effects of Cannabis

According to the CDC¹⁰, cannabis can “have a wide range of health effects on the body and brain.” Impacts on the heart, for example, can include making the heart beat faster or a rise in blood pressure. Cannabis, especially when smoked, can also harm lung tissues and cause scarring. There are also potential mental health impacts, like increased anxiety and paranoia.¹⁰

Who Should Avoid Cannabis?

The CDC cautions that certain groups of individuals should avoid cannabis use altogether.¹⁰ These include pregnant women, teens (who are at higher risk of poor decision-making while using cannabis), and people with mental health disorders like schizophrenia.

In general, if you have a diagnosed health condition or you take prescription medication, it’s best to speak to a healthcare provider about the potential impacts of cannabis use, as it may interfere with other treatments.

Synthetic Cannabis vs. Non-Synthetic Cannabis

There are two types of cannabis: synthetic cannabis, which is essentially a man-made substance, and non-synthetic cannabis, which is natural and obtained from cannabis plants. While early research on cannabis and sleep apnea has found that synthetic forms of cannabis, particularly THC, are shaping up to be the most effective, they may be more harmful.

According to a 2018 study, synthetic cannabis can replicate the effects¹¹ of natural cannabis but can come with more severe side effects. These include trouble breathing, high blood pressure, fast heart rate, chest pain, muscle twitches, anxiety, and overall cognitive impairment.

Tips for Better Sleep with Sleep Apnea 

If you’re on the fence about trying cannabis for sleep apnea because of the lack of data or potential side effects, there are numerous steps you can take to get better sleep if you’ve been diagnosed with the condition. Here are a few that you can practice:

• Sleeping on your side or stomach to help open¹² your airways
• Maintaining a cool, dark, and comfortable sleep environment
• Getting regular physical activity¹³ and exercise
• Limiting caffeine and alcohol intake
• Maintaining a healthy weight
• Quitting smoking

Sometimes, you may need more support than lifestyle changes to help manage sleep apnea. Some people require the use of a breathing device like a CPAP machine to keep their airway open while sleeping. A healthcare professional can help you develop an effective treatment plan for sleep apnea, and if you’re curious about using cannabis, that’s something you can discuss.

Frequently Asked Questions

Does CBD help with obstructive sleep apnea directly?

Research is still limited about the purported benefits of CBD helping with obstructive sleep apnea directly, but early data shows that synthetic THC may help improve breathing in all stages of sleep.⁸

Explore our picks for the Best CBD for Sleep.

What really works for sleep apnea?

Lifestyle changes like losing weight and quitting smoking could help improve sleep apnea. You may also benefit from a breathing device like a CPAP machine if your sleep apnea is more severe.

What supplements treat sleep apnea?

As of now, supplements aren’t recommended as a first-line treatment for sleep apnea. Instead, the National Institutes of Health lists breathing devices, healthy lifestyle changes, and in extreme cases, surgery or mouth and facial therapy, as approved treatments for sleep apnea.¹³

Ashley Zlatopolsky

Content Writer

About Author

Ashley Zlatopolsky is a Detroit-based writer and editor who specializes in sleep content. She writes about sleep health, hygiene and products for Sleep Advisor, Mattress Clarity, Real Simple, Sleep.com and more.

Combination Sleeper

Education & Credentials

• Certified Sleep Science Coach

NyQuil is a common medication that people take at night to relieve symptoms of a cold or the flu. However, one of the possible symptoms of NyQuil is drowsiness¹. As a result, some people may wonder if it’s safe to use as a general sleep aid. 

In this article, we’ll delve into everything you need to know about NyQuill, including why it makes some people sleepy, whether or not it should be used as a sleep aid, how often you should take it, and more. After reading, you should have a better sense of what NyQuil is and how it should be used properly.

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What Is NyQuil?

NyQuil is the name of a specific medication produced by Vicks. You can purchase NyQuil over the counter at local stores and pharmacies, and it should be used to manage cold and flu symptoms like sneezing, sore throat, headaches, minor aches and pains, fever, runny nose, and cough.¹

NyQuil Ingredients

The three active ingredients in NyQuil are doxylamine succinate, dextromethorphan, and acetaminophen.¹ 

• Doxylamine succinate – Doxylamine succinate is an antihistamine (anti-allergy) medication² that can also treat short-term insomnia symptoms. 
• Dextromethorphan – Dextromethorphan is a cough suppressant³ for people with a cold or the flu. 
• Acetaminophen – Acetaminophen is a pain-relieving medication⁴ that can be used to treat moderate to severe pain and help reduce a fever.

How Long Does NyQuil Last?

If you are over the age of 12, you can take NyQuil every six hours, and you should take no more than four doses over the course of 24 hours.¹ 

Why Does NyQuil Make Some People Sleepy?

NyQuil makes some people sleepy because it contains doxylamine succinate, which, as mentioned, is sometimes used as a short-term sleep aid for insomnia. Doxylamine succinate can make you feel drowsy, which is how it can help you to fall asleep more easily.²

How Long Does It Take for NyQuil to Make You Sleepy?

NyQuil should take around 30 minutes to start working, according to Vicks.¹ However, NyQuil is not an official sleep aid, so it’s not guaranteed that you will start feeling drowsy within 30 minutes of taking it.

Should NyQuil Be Taken as a Sleep Aid?

Although NyQuil contains ingredients that induce drowsiness, it should not be taken primarily as a sleep aid as misuse of NyQuil has the potential to lead to addiction or dependence⁵ on the medication. You should only be taking NyQuil if you have cold or flu-like symptoms. 

NyQuil Side Effects

According to Vicks, NyQuil can cause drowsiness, and the manufacturer warns that people should not take it with alcohol and to exercise caution when operating a vehicle or heavy machinery. They add that it may cause excitability in children.¹

If you are worried about the side effects of NyQuil, we urge you to contact your healthcare provider.

Who Should Avoid Taking NyQuil?

If you are pregnant or breastfeeding, it’s recommended that you speak with your primary care doctor to determine if it’s safe for you to take. Additionally, children under 12 years old should not take NyQuil.¹

Vicks also warns that because NyQuil contains acetaminophen, it may cause severe liver damage in certain cases. Those cases include taking more than four doses in 24 hours, taking it with other medications containing acetaminophen, and having three or more alcoholic beverages while taking it.¹ For this reason, it’s especially important to check with your healthcare provider about taking NyQuil if you already have liver issues. 

How to Sleep Better Without NyQuil

Instead of using NyQuil as a regular sleep aid, we recommend implementing good sleep hygiene habits that should help you sleep more peacefully. 

• Make your bedroom ideal for sleep  – The ideal sleep environment is cool, dark, and quiet, so you want to make your bedroom emulate this as best you can. It’s also helpful to invest in the right mattress for your sleep position and body type to help you be even more comfortable.
• Form a consistent nighttime routine – If you do the same activities before you go to sleep each night, your body will begin to associate those activities with bedtime, which will hopefully help you fall asleep more easily. A nightly routine might include reading, doing yoga or meditation, or taking a warm shower. 
• Avoid screens before bedtime – You should avoid blue light devices like TVs, cellphones, and laptops before you go to bed, ideally for up to an hour. The reason for this is that blue light⁶ can leave you more alert because it tricks the body into thinking it’s daytime.
• Avoid caffeine before bedtime – Drinking caffeine at night seems like a no-brainer, but some people may think having it in the late afternoon is still okay. However, caffeine can stay in your system for as long as six hours⁷, so you’ll want to plan your last cup of coffee accordingly. 
• Take a melatonin supplement – Sometimes your body can’t produce enough melatonin naturally to help you fall asleep, so you may want to try taking a melatonin supplement. Melatonin supplements can help regulate⁸ your sleep-wake cycle, which, in turn, could help you sleep better. That said, we advise consulting your healthcare provider before taking any new supplements. Explore our picks for the best melatonin supplements for sleep.

Frequently Asked Questions

How many nights in a row can you take NyQuil?

You should not take NyQuil for more than seven nights⁹ in a row. If you still feel sick after a week of taking NyQuil, contact your doctor.

How long does it take NyQuil to wear off?

It takes NyQuil around six hours to wear off. You can take another dose of NyQuil after those six hours, and you should take no more than four doses in 24 hours.¹

What’s the difference between NyQuil and ZzzQuil?

NyQuil is meant to relieve cold and flu symptoms and is not meant to be used as a regular sleep aid, whereas ZzzQuil¹⁰ is a non-habit-forming sleep aid. ZzzQuil’s main active ingredient is an antihistamine called diphenhydramine HCl¹⁰. Diphenhydramine HCl induces drowsiness, helping you fall asleep more easily.¹⁰

Emma Cronan

Writer

About Author

Emma is an Editorial Intern for Sleep Advisor. She collaborates with the editor and staff writers to come up with article ideas, create article outlines, and write for the website.

Combination Sleeper

If you’re currently taking birth control, you may wonder if adding a supplement like melatonin to your daily routine could impact the efficacy of your birth control or produce unwanted side effects. 

Melatonin is a hormone produced naturally in the body to help facilitate sleep, and some people take it in supplement form if they are having trouble sleeping. It makes sense, then, to wonder if adding more of this hormone into the mix might affect your hormonal birth control. 

The answer isn’t fully clear since new research on the subject is lacking. However, in this article, we’ll go over the facts as they currently stand. We’ll cover how melatonin and birth control seem to be related and interact, whether or not melatonin has any impact on other forms of contraception, and some additional sleep tips for those on birth control. 

What Is Melatonin?

As we mentioned, melatonin is a hormone that helps promote sleep. It is made in what is called the “pineal gland,” a tiny, pea-sized gland in the brain¹. The role of the pineal gland is to detect whether it is dark or light outside. If it is dark, the pineal gland will start producing melatonin, which makes us feel sleepy.¹

We are also continuing to understand all of the various ways this hormone impacts our bodies and health. For example, in addition to regulating our body’s circadian rhythm, melatonin seems to play a role² in mood, brain development, aging, weight control, immune system regulation, blood pressure, and much more. 

Melatonin works with the body’s natural sleep-wake cycle, and some people turn to melatonin supplements to help support this process. 

You can buy melatonin supplements over the counter in the United States, typically in the form of capsules, tablets, liquids, gummies, or patches. Melatonin supplements have typically been marketed and used³ to treat insomnia, jet lag, or occasional sleeplessness. They work by increasing the amount of melatonin in the body, which can help regulate the body’s biological clock to promote sleepiness.³ 

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What Is Oral Birth Control?

Oral birth control — or birth control pills — are oral medications⁴ that contain hormones to prevent pregnancy in women.

There are two main types⁵ of oral birth control pills: combination pills, which contain both estrogen and progestin, and progestin-only pills. The most commonly prescribed type of pill is a combination pill, but whichever type you choose, you’ll take it at the same time each day to prevent pregnancy. 

Both types of pills work by stopping ovulation. When ovulation is stopped, no egg is produced. If there is no egg, sperm cannot fertilize it and pregnancy cannot occur. The hormones in the pill also thicken cervical mucus, which helps to block sperm, so that even if there was an egg, it would make it more difficult for the sperm to reach it. When used correctly, the pill is 99 percent effective in preventing pregnancy.⁵ 

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Can I Take Melatonin When I’m Taking Birth Control Pills?

At this time, there is no evidence to suggest that taking melatonin will make your oral birth control pill any less effective. However, there is some evidence to suggest oral birth control may increase your body’s natural production of melatonin⁶. That said, we are still learning a lot about how melatonin impacts sex hormones and fertility, and how sex hormones and fertility impact melatonin. 

For example, back in the 1990s, there was some research into whether melatonin itself could act as a sort of birth control⁷. However, a 2019 pilot study showed just the opposite: melatonin seemed to slightly increase fertility rates in women⁸. Also, the study did not state that the subjects were actively taking birth control.

Currently, there is no conclusive evidence to suggest melatonin supplements will negatively impact your birth control’s effectiveness. That said, if you have concerns as to whether or not melatonin supplements will impact your birth control, we advise speaking with your healthcare provider. In general, it’s a good idea to speak with a healthcare professional before beginning a new supplement, especially if you take other medications.

Does Melatonin Affect Other Types of Contraceptives?

Oral birth control is a form of contraception that utilizes hormones to prevent pregnancy. However, there are plenty of non-hormonal options⁹ as well. Currently, there is no research indicating that melatonin could directly impact the effectiveness of these contraceptives.

• Condoms – Condoms provide a physical barrier and are 87 percent effective.⁹ 
• Spermicides – Spermicides are usually creams, gels, or suppositories that are inhospitable to sperm. They are between 70 and 80 percent effective.⁹ 
• Caps or diaphragms – These are physical barriers inserted into the vagina. When used correctly with spermicide, these are 92 to 96 percent effective¹⁰. 
• Copper Intrauterine Device (IUD) – Copper IUDs do not contain any hormones and instead prevent pregnancy with copper, which naturally repels sperm. These are 99 percent effective.⁹ 
• Natural family planning – This might mean the “withdrawal” method (80 percent effective) or fertility tracking, which carefully tracks a female’s cycle, avoiding any unprotected sex during the fertile period of the month. This is between 79 and 96 percent effective.⁹
• Sterilization – In a female, this means “tubal ligation,” or “getting your tubes tied,” whereas in a male, this means a vasectomy. Both of these are considered to be permanent surgical procedures and are 99 percent effective.⁹ 

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Tips for Better Sleep While On Birth Control

One unfortunate side effect of hormonal birth control seems to be its effect on sleep. In 2020, a group of researchers surveyed 235 women¹¹ using various forms of birth control. About half of the group used hormonal birth control – and a majority of these women reported poorer sleep quality. 

Luckily, there are some things you can do to improve your sleep while taking birth control. 

• Establish a regular sleep-wake schedule – Going to bed and waking up at the same time each day (including weekends) helps get our circadian rhythm back on track. 
• Improve your sleep environment – To get the best sleep possible, your bedroom should be cool, completely dark, and quiet. Additionally, your mattress should be comfortable and supportive. 
• Regular bedtime routine – Doing something relaxing like reading a book, taking a bath, or meditating before bed can help you wind down from the day and also signal to your body that it is time to sleep.
• Switch to non-hormonal contraceptives – As mentioned, hormonal birth control can negatively impact sleep.¹¹ Non-hormonal contraceptives, like condoms or diaphragms, are also an option, and these won’t impact sleep.
• Avoid caffeine and alcohol before bed – Both caffeine¹² and alcohol¹³ can negatively impact your sleep. In the case of caffeine, it can stay in your system for as long as six hours, so you should only stick to consuming it in the morning or early afternoon.¹²
• Get plenty of exercise – Regular exercise has been shown¹⁴ to help you fall asleep more quickly and improve overall sleep quality. 

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Frequently Asked Questions

Melatonin is a hormone that we all naturally produce. Its production increases when it is dark¹, signaling to our bodies that it is time to get sleepy, and it decreases when it becomes light, signaling to our bodies it is time to wake up. 

Melatonin supplements, on the other hand, are created synthetically, and you can take them in the form of capsules, tablets, liquids, gummies, or even patches². These are used to help people sleep³ by helping to regulate their circadian rhythm, the body’s natural sleep-wake cycle. 

Melatonin is generally considered safe to take on a temporary basis, especially if people find it beneficial.¹ However, that doesn’t mean it can’t have side effects. 

Read Our Guide: Melatonin: Everything You Should Know

Side Effects of Melatonin 

Experts consider occasional or short-term melatonin use to be safe for most people, and the risk of side effects is low.^{2, 3} 

That said, there are possible side effects⁴ that can happen when taking melatonin. 

• Daytime fatigue – The most common side effect of melatonin is fatigue in the morning after taking it.⁴ If this happens to you, try lowering your dose and making sure you’re taking it two hours before bed.³ 
• Headache – Melatonin may cause a headache in some people.⁴ To combat this, the National Health Service (NHS) recommends drinking plenty of water if you’re taking melatonin. They also advise avoiding alcohol because it can make you dehydrated and impact the way melatonin works.⁴ 
• Stomach issues – Some people report stomach aches or nausea when using melatonin.⁴ That said, some research has shown that melatonin may be a safe treatment for those with IBS due to its slight pain-relieving effects.² Additionally, its ability to regulate the circadian rhythms of our gut bacteria⁵ could be helpful as well.
• Dizziness – The NHS recommends avoiding driving, cycling, or using any tools or machinery if melatonin has made you dizzy.⁴ Additionally, alcohol will worsen your dizziness, so avoid mixing melatonin and alcohol.⁴ 
• Irritability – Some people report irritability or restlessness when taking melatonin.⁴ If this happens to you, it may very well be because you’re taking too high a dose.² Try lowering your dose, and if this doesn’t work, stop taking melatonin. 
• More vivid or strange dreams – According to the NHS, taking melatonin may lead to more strange dreams.⁴ Supplemental melatonin can increase the amount of time spent in REM sleep⁶, which is the portion of our sleep cycle when vivid dreams are more likely to occur. This means you could be more likely to dream since you’re in REM sleep longer, however, experts say it’s not clear whether melatonin directly causes more vivid dreaming.⁶

Side Effects of Melatonin in Children 

Supplemental melatonin is generally considered safe for kids⁷ as long as the dose is appropriate and any behavioral or environmental issues impacting sleep are also addressed. However, melatonin may affect children differently than adults. 

For example, experts say that melatonin production declines at the onset of puberty⁸. 

Since this drop in melatonin is a natural process before puberty, some experts hypothesize that giving your prepubescent child melatonin could delay puberty, though more research is needed to confirm this.⁸

Children may also be more susceptible to nightmares and vivid dreams with melatonin supplements. Kids naturally spend more time in REM sleep⁹, and as mentioned, taking supplemental melatonin seems to increase the time spent in REM sleep, which is when vivid dreams and nightmares often occur.⁶ 

Other side effects for children taking melatonin are similar to those of adults: headaches, dizziness, mood changes, and morning grogginess.⁷ These side effects should disappear with discontinuation. 

Learn more: A Guide to Melatonin for Kids 

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Melatonin Safety

Before taking any new supplements, we strongly encourage you to consult your healthcare provider. 

When taking melatonin it is important to remember that more is not always better. Some experts advise taking 1 to 3 milligrams two hours before bed.³ That said, this dosage is a general recommendation, and you should discuss dosage with your healthcare provider to ensure you take the proper amount for you. 

Melatonin timing is important because two hours before bedtime is about when your body naturally starts producing melatonin in the absence of artificial light.¹ So to help maximize its effectiveness, you’ll also want to dim the lights and stop looking at screens at about this time.³ 

If lowering the dose and taking it earlier does not mitigate your side effects, you can stop taking melatonin at any time without worrying about weaning off of it¹⁰. Unlike other sleep medications where you need to take more of it over time or experience a “hangover” effect in the morning, melatonin is considered to be non-addictive or habit-forming¹¹. 

However, it’s important to note that because melatonin is sold over the counter in the United States, it is not regulated by the FDA. This means that when you buy your melatonin supplement, you’ll have no real way of knowing how much melatonin (or other ingredients) are actually in the supplement.² 

This is why it is important to buy a melatonin supplement from a high-quality, reputable brand. For example, look for supplements approved by the U.S. Pharmacopeia¹², a third-party organization that helps provide product transparency for consumers. You can look for the words “USP verified” on the label. 

Who Should Avoid Melatonin?

Although this supplement is generally considered safe, certain populations should avoid taking melatonin¹³. 

• Those who have a melatonin allergy – If you’ve ever had an allergic reaction to a supplement containing melatonin or any other medication, you should not take melatonin.¹³ 

• Those with liver or kidney problems – The National Health Service advises against taking melatonin for those with liver or kidney problems¹³ However, there has been research looking at melatonin’s role in potentially healing the liver¹⁴ and kidneys¹⁵, so more information is needed. 

• People with autoimmune disorders – If you have lupus, multiple sclerosis, rheumatoid arthritis, or any other autoimmune condition, you should avoid supplemental melatonin as it may stimulate inflammation.¹³ 

Can You Overdose on Melatonin? 

Let’s quickly clarify the difference between an overdose and a lethal dose. An overdose¹⁶ means you’ve taken too much of something (a “toxic” amount) and are experiencing side effects as a result. A lethal dose means you have taken so much of something that it kills you. 

You can overdose on melatonin, meaning you can take too much of it and experience side effects. The most common side effects of a melatonin overdose¹⁷ are drowsiness, dizziness, headache, fatigue, confusion, bad dreams, hypothermia, tachycardia, and hypotension. 

However, in animal studies, researchers did not find an amount of melatonin that was lethal in at least 50 percent of the test subjects.²

Learn more: Can You Overdose on Melatonin?

When Should You Seek Medical Help? 

More serious melatonin side effects are rare, affecting less than 1 in 1,000 people.⁴ That said, if after taking melatonin you experience changes in your eyesight, feel faint or pass out, start feeling confused, experience vertigo, or have unexplained bruising or bleeding that does not stop, you should discontinue use and call your doctor or 911.⁴ 

In very rare cases, it is possible to have a serious allergic reaction to melatonin, which includes symptoms such as⁴:

• Sudden swelling of the lips, tongue, mouth, or throat
• Struggling to breathe
• Inability to swallow
• The skin, tongue, or lips suddenly turn blue, gray, or pale
• A skin rash that is swollen, itchy, blistered, or peeling
• Sudden confusion, dizziness, or drowsiness
• Fainting and not waking up
• A child going limp, floppy, or not responding as they normally do

If any of these symptoms of an allergic reaction occur after taking melatonin, you should discontinue use and seek emergency medical care. 

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Additional Sleep Tips 

If you either can’t or would prefer not to take melatonin, there are other ways to get better sleep through daily sleep hygiene habits. Many of these can also complement the effects of melatonin supplementation. 

• Increase your melatonin naturally – You can help your body’s natural melatonin production by dimming the lights at night and cutting off screen devices like smartphones and laptops at least one hour before bed.¹ You can also eat more melatonin-boosting foods¹⁸ like eggs, fish, nuts, seeds, legumes, mushrooms, and certain cereals. 
• Establish a regular sleep schedule – Going to bed and waking up at the same time each day can help regulate your circadian rhythm and get your sleep schedule back on track. 
• Practice a nightly routine – Introducing a regular, relaxing nighttime routine can help you wind down before bed and tell your body it’s time to rest. Some great examples of nighttime rituals are baths, reading a book, journaling, meditation, or gentle stretching.
• Create an ideal sleep environment – As we said, your bedroom should be dark to promote melatonin production. However, keeping it cool and quiet can also foster better sleep. Additionally, sleeping on a quality mattress and comfortable bedding can help you feel even more ready for sleep.
• Avoid alcohol at night – Research shows that alcohol negatively impacts sleep¹⁹. Therefore, avoid consuming alcohol at night if you’re having sleep issues. 
• Stop drinking caffeine in the afternoon – You should have your last cup of coffee at least six hours²⁰ before you plan to go to bed since caffeine can stay in your system for up to six hours. 
• Avoid large meals at night – Eating a big meal late at night could negatively impact your sleep, possibly causing discomfort or indigestion. Research shows that eating three hours²¹ or more before bed is ideal.
• Add in regular exercise – Regular exercise has been proven²² to help you fall asleep more quickly and improve overall sleep quality. 
• Limit afternoon naps – Afternoon naps can impact your ability to fall asleep at night. If you do need to take a nap, limit it to 10 to 20 minutes²³ so it won’t negatively impact your sleep that night.
• Try magnesium instead – Magnesium is another supplement that may help with sleep. Just like with melatonin, speak with your healthcare provider before introducing any to your daily routine. 

Learn more: Magnesium vs. Melatonin

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Frequently Asked Questions

Blue lotus tea is made from the blue lotus flower¹, a type of water lily. In flower form, the blue lotus has long been used in Egyptian culture for health and spiritual purposes, and currently, it’s often used as a tea or tincture as a way to relax.¹ While blue lotus tea is not as well known and researched as other sleep aids, there’s been growing interest in it. 

In this article, we’re going to delve deeper into the science behind blue lotus tea. We’ll discuss the blue lotus flower’s key ingredients, the safety of drinking blue lotus tea, and its potential benefits and side effects. We’ll also offer some tips on ways you can promote sleep other than drinking blue lotus tea. 

What Is Blue Lotus Tea?

Blue lotus tea originates from the blue lotus flower, which has a history of use in Egypt, and today, the tea form is often used to help people relax.¹ Because blue lotus tea reportedly helps with relaxation, it’s sought after as a means of reducing anxiety and aiding sleep². 

Within the flower are the ingredients nuciferine and apomorphine.²

• Nuciferine – Nuciferine³ is an alkaloid found in certain plants and has anti-hyperlipidemic, anti-obesity, anti-fatty liver, antidiabetic, anti-hyperuricemic, antitumor, anti-inflammatory, antiviral, and antioxidant properties. All of this means that nuciferine can be used as an important ingredient in various types of medication. Additionally, nuciferine has certain properties⁴ that resemble an antipsychotic drug⁵, which is a type of drug typically used to treat disorders such as bipolar disorder and schizophrenia.

• Apomorphine – Apomorphine is a dopamine receptor agonist drug that’s been reported to help with multiple ailments, including insomnia, depression, schizophrenia, erectile dysfunction, and alcohol addiction.² Additionally, it’s been used to help increase mobility⁶ for people with Parkinson’s disease. When you consume apomorphine, it boosts the amount of dopamine⁷ in your brain. Typically, this medication must be prescribed, but as mentioned, it is also an ingredient in blue lotus tea.⁷ 

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Is it Safe to Drink Blue Lotus Tea?

Blue lotus has not been approved or regulated by the Food and Drug Administration (FDA)⁹ as a substance for human consumption. However, blue lotus is not a controlled substance in most states, so people can legally purchase it.⁹ So, although you are legally allowed to drink blue lotus flower tea, you should still consult a medical professional before drinking any.

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Does Blue Lotus Tea Help You Sleep?

People may be looking to blue lotus tea for sleep, but does it actually work? On one hand, blue lotus tea is thought to help people relax, which could, in turn, allow people to sleep easier.¹ Another point is that one of the ingredients in the blue lotus flower, apomorphine, is reportedly able to help with insomnia.²

That said, experts with the Uniformed Services University emphasize that “No reliable scientific evidence supports the safety or effectiveness of this plant in any form for any specific purpose in humans.”⁹

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Blue Lotus Tea Benefits

• May help with insomnia – As mentioned, the blue lotus contains apomorphine, which has been used to help with insomnia.² However, experts say add that there’s no scientific evidence that the blue lotus is effective at this.⁹
• May relieve anxiety – There are anecdotal claims that blue lotus tea can help relieve anxiety.² However, there’s no scientific evidence backing this up.⁹
• May help with Parkinson’s disease – The blue lotus ingredient apomorphine has been used to help those with Parkinson’s disease, but there’s no data that blue lotus tea specifically helps with this.⁶
• May promote weight loss – Nuciferine, an ingredient in the blue lotus flower, has anti-obesity properties.³ Additionally, studies have revealed that nuciferine can be an effective treatment against weight gain and obesity¹⁰. However, we want to emphasize that the research focuses on the nuciferine ingredient, rather than blue lotus tea specifically, so there’s no evidence specifically linking blue lotus tea to weight loss. 

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Blue Lotus Tea Side Effects

Apomorphine and nuciferine both have psychoactive properties¹¹ that may lead to enhanced mood and a somewhat euphoric state. 

In the 2023 study, researchers analyzed five case studies of men who either inhaled or ingested substances containing the blue lotus flower. Three out of the five vaped a product containing the blue lotus flower, and the other two consumed beverages containing the flower, though neither was blue lotus tea. According to the researchers, their symptoms ranged from “altered mental status to anxiety and chest pain.”¹¹

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Other Ways to Improve Your Sleep

While teas and supplements are an option, there are also some general habits that could help you sleep better.

• Create a calm bedroom environment – A cool, dark, and quiet bedroom is the ideal sleep environment. If your bedroom isn’t already like this, you can use items like blackout curtains, earplugs, and white noise machines for a more sleep-friendly space. 
• Form a consistent nighttime routine – If you do the same activities before you go to sleep each night, your body can begin to associate those activities with bedtime, which will hopefully help you sleep better. You may want to wind down before bed by reading, doing yoga or meditation, taking a warm bath, or listening to calming music. 
• Avoid electronic devices before bedtime – We also suggest that you avoid blue light screens at least 30 minutes to an hour before you go to sleep This includes looking at devices like your smartphone or laptop. Blue light¹² tricks the body’s circadian rhythm into thinking it’s daytime, which can make it harder for you to feel tired.  
• Avoid caffeine before bedtime – Did you know that drinking caffeine even up to six hours¹⁴ before you go to bed could disrupt your sleep? Therefore, try to limit your coffee to just the morning and avoid having it too late in the afternoon.

Learn more: 11 Tips to Improve Sleep Quality

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Frequently Asked Questions

If you’re having trouble falling or staying asleep, you may be looking into natural sleep aids like CBD or melatonin to help you get some shuteye. Both CBD and melatonin are widely used as sleep aids. CBD, in particular, has skyrocketed in popularity¹ in recent years with 14 percent of American adults reported using CBD products in 2019, according to a government poll.

Still, despite their widespread use, you may have many questions surrounding CBD and melatonin, such as whether these supplements are safe to take and how they can affect sleep. You might also be wondering if CBD is legal to purchase in your state.

Whether you’re considering using either of these natural sleep aids, or you’re simply curious about their purported benefits, here’s everything there is to know about CBD and melatonin for sleep. We’ll also cover if one supplement is ultimately better than the other to help you get much-deserved rest.

Medical disclaimer: Consult your healthcare provider before taking CBD or melatonin.

What Is CBD?

Chances are you’ve heard of CBD, but what exactly is it? CBD² stands for cannabidiol, or the second-most prevalent active ingredient in cannabis. Medical cannabis contains CBD, but the compound itself is actually derived from the hemp plant, which is related to but different from cannabis itself.

CBD is used for a variety of purposes, including alleviating anxiety, chronic pain, and in the case of this article, insomnia.² It comes in numerous forms such as oils, extracts, capsules, patches, and even topical treatments.

Understanding the legality of CBD can be somewhat challenging. Under the federal 2018 Farm Bill³, CBD that’s derived from the hemp plant and contains less than 0.3 percent of delta-9-tetrahydrocannabinol (THC) is permitted. 

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What Is Melatonin?

Melatonin is arguably the most popular natural and over-the-counter sleep aid. In a nutshell, melatonin⁴ is a hormone that your brain produces in response to darkness. When this hormone is produced, it helps regulate your circadian rhythm, or your 24-hour internal clock, which is responsible for signaling to your brain and body that it’s time for bed or to wake up.⁴

Being exposed to light at night can block melatonin production, which is why you may experience jet lag or disrupted sleep due to shift work.⁴ Melatonin is often used to alleviate these sleep disturbances, but it could also help manage sleep disorders in general for both adults and children.

Melatonin can come in various forms and is readily available at most grocery stores, pharmacies, and online health retailers. Typically, you’ll find it sold as a pill, liquid, or chewable, such as a gummy supplement. Melatonin is also sold in patch form, though this is less common.

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How Do CBD and Melatonin Affect Sleep?

CBD and Sleep 

In recent years, researchers have studied a previously unknown system in our body known as the endocannabinoid system⁵. While this system is still being understood, it essentially contains a vast network of chemical signals and cellular receptors densely packed throughout our brains and bodies. This network regulates and controls important bodily functions, including sleep.⁵

So, what does the endocannabinoid system have to do with CBD? In short, the answer is a lot. “Cannabinoid” receptors in this system are stimulated by naturally-produced molecules known as endocannabinoids, which have a similar molecular structure to cannabis plants.⁵ As a non-psychoactive component of cannabis, CBD essentially helps stimulate this system⁶.

With a “boost” to the endocannabinoid system, CBD can help decrease anxiety and improve sleep⁷, the latter of which can be greatly affected by anxiety itself. In a 2019 study, researchers found that out of 72 adults who participated in the experiment, anxiety scores decreased within the first month of CBD use in 57 patients (79.2 percent) and sleep scores improved within the first month of CBD use in 48 patients (66.7 percent). All except for three patients tolerated CBD.⁷

A 2023 systematic review⁸ (or a review of numerous studies, in this case 34) also found that CBD led to significant improvements in insomnia. An additional 2023 study⁹ of 29 participants with insomnia who used medicinal cannabis for sleep found that at the end of a two-week trial, 60 percent of patients were no longer classified as clinical insomniacs. Midnight melatonin levels were also significantly higher in the active group by 30 percent compared to the placebo group.⁹

Melatonin and Sleep

Melatonin can boost both sleep quality (or how well you sleep) and sleep latency (or how quickly you fall asleep). A 2017 review of sleep disorders and melatonin¹⁰ found that supplementing with melatonin has the power to synchronize circadian rhythm and improve the onset, duration, and quality of sleep.

All in all, melatonin was found to regulate sleep and was well-tolerated with no obvious short- or long-term impacts.¹⁰ Various uses of melatonin for sleep were examined, including insomnia, sleep-related breathing disorders, hypersomnolence, sleep-wake disorders, and parasomnia. It was also found to be a safe and effective alternative to prescription sleep aids¹¹, which have the potential for dependence and addiction, plus numerous side effects like next-day drowsiness.

Still, the National Center for Complementary and Integrative Health (NIH) cautions that there isn’t enough evidence to recommend the use of melatonin for chronic insomnia.⁴ Instead, they recommend turning to cognitive behavioral therapy, or CBT, first before using melatonin.

Is CBD or Melatonin Better for Sleep?

Whether CBD or melatonin is better for sleep will ultimately depend on your sleep needs and preferences. Since CBD can help alleviate anxiety, people who struggle to sleep because of anxiety may want to turn to CBD over melatonin. That’s because CBD has been better studied for anxiety benefits over its melatonin counterpart.

On the flip side, people who find themselves taking a long time to fall asleep or wake up frequently throughout the night could benefit from trying melatonin over CBD. Melatonin is also generally considered safe for all age groups, so if you’re looking to address sleep problems in children, melatonin might be your best bet. However, we advise consulting with your child’s pediatrician before giving them any melatonin supplements. 

Melatonin may also be a better option for shift workers or people with jet lag whose circadian rhythm has been disrupted due to light exposure or changing time zones.

Can You Take CBD and Melatonin at the Same Time?

While research is limited on the potential impacts of taking CBD and melatonin together, Drugs.com¹² notes that combining melatonin with CBD can increase side effects like dizziness, drowsiness, confusion, and difficulty concentrating. If you’re unsure whether it’s safe to take CBD and melatonin at the same time, be sure to speak to a doctor or healthcare professional.

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Other Tips for Better Sleep

If sleep aids aren’t right for you, or if you simply want to practice good sleep habits in addition to supplementing with CBD or melatonin, there are several steps you can take for better sleep. Sleep hygiene, or the set of behaviors, habits, and environment surrounding your sleep, can play a major role in how well you sleep. Here are 10 ways to naturally boost your sleep hygiene.

• Limit exposure to blue light at night, such as TVs, smartphones, and laptops
• Avoid consuming caffeine late in the day
• Reduce the number of naps you take (or don’t take them at all)
• Go to bed and wake up at the same time each day
• Avoid alcohol use close to bedtime
• Create a cool, dark, and quiet sleep environment
• Keep your bedroom between 60 and 67 degrees Fahrenheit
• Avoid eating late at night
• Practice a consistent nighttime ritual
• Get regular exercise during the day

If natural sleep aids like CBD or melatonin aren’t helping you sleep, and neither is practicing good sleep hygiene, you may want to consider seeing a healthcare professional if poor sleep is affecting your day-to-day life. Together, you can develop a plan of action for better sleep.

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Frequently Asked Questions

If you’ve been on social media recently, there’s a good chance you’ve encountered the trending “sleepy girl mocktail,” a combination of magnesium and tart cherry juice that people claim to be a sleep remedy. Does this concoction actually help people sleep more easily, or is it too good to be true?

In this article, we’ll discuss the sleep-related benefits of both magnesium and tart cherry juice in depth, including their different forms, the recommended doses, and what to look for when purchasing these items. We’ll also explain why magnesium and tart cherry juice make you tired, along with who might benefit from this mixture. Lastly, we’ll suggest how to combine magnesium and tart cherry juice for your own sleepy girl mocktail.

What Is Magnesium?

Magnesium is a natural mineral¹ found in certain foods, supplements, and medications. Some benefits of magnesium² are heart, bone, and metabolic health, stress management, and support for more restful sleep.

Magnesium comes in different forms, which means you can increase your magnesium intake in various ways. One way to consume more magnesium is to eat certain foods, such as chia seeds, pumpkin seeds, almonds, spinach, cashews, or peanuts.¹ Many different foods are rich in magnesium, so eating these foods is a safe, effective way to reap this natural mineral’s benefits.

You also may want to try a multivitamin or dietary supplement to increase your magnesium intake. The National Institute of Health (NIH)³ suggests supplements that include magnesium aspartate, magnesium citrate, magnesium lactate, or magnesium chloride. Also, the Cleveland Clinic⁴ explains that the best magnesium supplement for better sleep is either magnesium glycinate or magnesium citrate.

Various medications include levels of magnesium, such as laxatives and medications to relieve heartburn and indigestion.² If you already take medication that includes magnesium, ensure that you are aware of this before consuming more magnesium in other forms.  

We recommend consulting your healthcare provider before taking any new supplements, including magnesium.

Recommended Magnesium Doses

The recommended daily dose of magnesium ultimately depends on both your age and gender. We’ll detail the suggestions from the National Institutes of Health but encourage you to also contact your healthcare provider on the appropriate dosage for you.

Recommended doses for both males and females¹:

• 0-6 months old – 30 mg
• 7-12 months old – 75 mg
• 1-3 years old – 80 mg
• 4-8 years old – 130 mg
• 9-13 years old – 240 mg

Medical professionals recommend that males above the age of 13 consume a maximum of around 400 mg of magnesium daily, and females older than 13 years old should consume no more than 360 mg of magnesium daily.¹ 

It is also important to note that these suggested doses are different for people who are pregnant or breastfeeding.

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What Is Tart Cherry Juice?

Tart cherry juice is a juice made of Montmorency cherries. You can find tart cherry juice in a grocery store or online.

Montmorency cherries have antioxidant and anti-inflammatory effects⁵, which is helpful in the recovery of athletes and those who participate in intensive exercise. 

Not only that, but research suggests that tart cherry juice could improve cognition and memory⁶. In this study, older adults with dementia consumed tart cherry juice daily for twelve weeks, and the results demonstrated increased verbal fluency, along with better short and long-term memory.⁶ 

Montmorency cherries also produce high levels of melatonin⁷, which helps to regulate our sleep-wake cycle, making it easier for us to fall and stay asleep. According to a 2023 systematic review⁸ of tart cherries and sleep, there is evidence to support that these cherries help improve sleep efficiency and total sleep time. 

Recommended Tart Cherry Juice Doses for Sleep

There is not a standard recommended dose of tart cherry juice for sleep. However, a 2018 study⁹ and a 2022 study¹⁰, demonstrate that around 240 milliliters (one cup) of tart cherry juice is sufficient. 

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Why Does Magnesium and Tart Cherry Juice Make You Sleepy?

As mentioned above, magnesium helps facilitate more restful sleep. The reason for this is that this mineral regulates neurotransmitters that relax the nervous system, which can help people feel more calm when it’s time to sleep.² 

A study on 46 elderly participants¹¹ over the course of eight weeks found that taking a magnesium supplement increased their amount of sleep, efficiency of sleep, and levels of melatonin. In addition, people who took the magnesium supplement showed fewer early morning wakings and fewer issues falling asleep.¹¹ 

In the case of tart cherry juice, this beverage contains Montmorency cherries, which have high levels of the sleep-promoting hormone melatonin.⁷ A 2023 review of the data surrounding tart cherries and sleep reveals that these are a promising solution for improving sleep efficiency and total sleep time.⁸ 

While it is not necessary to combine magnesium and tart cherry juice, some people may choose to combine the two in the hopes of getting even stronger results in their sleep improvement. 

Who May Benefit from Magnesium and Tart Cherry Juice for Sleep?

The people who might benefit from magnesium and tart cherry juice are those who struggle to fall asleep and stay asleep. While magnesium can help relax you for more restful sleep, the tart cherries can provide melatonin to regulate the sleep-wake cycle.^{2, 7} 

Who Should Avoid Magnesium and Tart Cherry Juice for Sleep?

You should avoid taking magnesium supplements if you take bisphosphonates, certain antibiotics, diuretics, and proton pump inhibitor medications.¹ Be sure to consult your doctor before taking a magnesium supplement, especially if you are pregnant or taking other medications.

If you are taking blood thinners, anti-inflammatory drugs, or antibiotics, you should avoid drinking tart cherry juice¹² because the interaction can lead to negative side effects. Additionally, if you have diabetes, tart cherry juice may have a poor impact on your blood sugar level.¹²

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How to Combine Magnesium and Tart Cherry Juice

The basic recipe for a sleepy girl mocktail¹³ includes:

• 1/2 cup pure tart cherry juice
• 1 tablespoon of magnesium powder
• A prebiotic soda or sparkling water.

All you have to do is stir these ingredients together and you’re all set. Be sure to only drink this close to your bedtime when you’re in for the night.

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Additional Tips for Better Sleep

Additional sleep hygiene tips could help strengthen the effects of tart cherry juice and magnesium and enhance your sleep even more.

• Make your bedroom conducive to sleep – A cool, dark, and quiet bedroom is the ideal sleep environment. If your bedroom isn’t already like this, you can use items like blackout curtains, earplugs, and white noise machines more sleep-friendly space. 
• Form a consistent nighttime routine – If you do the same activities before you go to sleep each night, your body will begin to associate those activities with bedtime, which will hopefully help you sleep better. Some examples of ways to wind down before bed include reading, yoga, meditation, drinking herbal tea, or listening to calming music. 
• Avoid screens before bedtime – Another helpful tip is to avoid blue light screens before you go to sleep. This includes devices like smartphones and laptops. Blue light¹⁴ tricks the body’s circadian rhythm into thinking it’s daytime, which can make it harder for you to feel tired. Instead of scrolling on your phone or watching TV, try one of our above suggestions like yoga or reading.  
• Avoid caffeine before bedtime – Did you know that drinking caffeine even up to six hours¹⁵ before your bedtime could disrupt your sleep? Therefore, try to limit your coffee to just the morning and avoid having it too late in the afternoon.

Learn more: 11 Tips to Improve Sleep Quality

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Frequently Asked Questions

CPAP therapy has been around for decades, with machines first prescribed to patients in the 1980s. CPAP, which stands for continuous positive airway pressure, is widely used in the treatment of obstructive sleep apnea (OSA), a sleep disorder that causes frequent pauses in breathing due to a blockage in the windpipe². The CPAP machine helps keep the patient’s airway open through pressurized air.

While CPAP therapy is considered highly effective at improving the quality of life³ in people with OSA, patients often complain of uncomfortable side effects. Research suggests that as little as 25 percent⁴ of patients with mild OSA use their CPAP machines long-term due to discomfort. Let’s look at the common side effects and how you can avoid them to help make your CPAP therapy as effective and comfortable as possible. 

Common Side Effects of CPAP Machines 

• Aerophagia – Aerophagia is when you swallow too much air⁵, and this can happen during CPAP use⁶. When this happens, the pressurized air enters the digestive tract, which can result in uncomfortable bloating, burping, and flatulence. 
• Claustrophobia – Claustrophobia is a fear of being in enclosed spaces, and it’s a reason why some people discontinue CPAP treatment⁷. Wearing a mask while sleeping can lead to the fear of feeling trapped or suffocated. 
• Discomfort – It’s normal to find wearing a mask uncomfortable, especially at first. However, if the mask is ill-fitting, this can make discomfort worse, possibly leading to skin irritation, pressure sores, or air leaks⁸. Leaking air will result in you not getting the air pressure required to treat your apnea. Some people also find it hard to fall asleep with the feeling of the constant flow of air that’s coming through the mask.
• Dry Eyes – Air leaks from a poorly fitting CPAP mask can cause air to be directed to your eyes, which can cause them to become dry or teary.⁸. 
• Dry Mouth – A dry mouth is another complaint from CPAP users, and it occurs when air dries out the mouth’s mucous membrane lining⁹. Mouth breathing is a cause of dry mouth during CPAP therapy because it can dry up saliva. However, nasal breathers who sleep with their mouth open can also experience pressure leaks through the mouth¹⁰, which can cause dryness.

• Dry Nose – The lungs function best with warm, moist air¹¹, and the nasal passages filter, heat up, and humidify the air we breathe. The constant stream of pressurized air delivered by a CPAP machine can disrupt the natural nasal cycle¹², resulting in decreased mucus and nasal dryness.
• Nasal Congestion – Congestion can occur when the air delivered by the CPAP machine is too dry, which can cause inflammation in the nasal passages. Some research¹³ suggests that patients who already have nasal congestion may be more susceptible to CPAP-induced nasal congestion. A stuffy nose can also indicate illness contracted from a dirty CPAP machine that hasn’t been cleaned properly¹⁴. 
• Skin Irritations – A mask that’s too tight can lead to sores on the face, while air leaks from a mask that’s not sealed well might cause skin irritation.⁸ If your mask hasn’t been cleaned properly, you may also experience irritation from the bacteria or oils that have collected on it¹⁵. 
• Sore Throat – CPAP users often wake up with a sore throat if the air delivered is too dry¹⁶, which can dry out the throat, leading to inflammation and discomfort. 

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How to Prevent CPAP Side Effects 

Despite the potential side effects of CPAP therapy, there are actions you can take to overcome or prevent them. However, if these don’t work, you should always speak to your healthcare provider, who should be able to help you find a solution. 

• Find the right face mask – Your healthcare provider will likely offer suggestions based on the mask type you need, and you should consider your regular sleep position since some masks are better for side and stomach sleeping than others. You may also find visiting a brick-and-mortar supply store helpful since you can try multiple masks on, but if that’s not possible, some online retailers offer AI mask-fitting technology. Masks typically come with adjustable headgear straps. Make sure the mask strikes a good balance between comfort and snugness. 
• Clean your mask regularly – Dirty CPAP equipment can lead to skin irritation and sickness, so these items should be cleaned regularly. A strict cleaning schedule¹⁷ should involve daily cleaning of the mask and cushioning, and weekly cleansing of the tubing, headgear, humidifier chamber, and reusable filter. Warm, soapy water is generally recommended for cleaning, using a mild, unscented soap.¹⁷ Disposable filters should be replaced as per the manufacturer’s instructions, and you should change the distilled water in the humidifier daily.¹⁷ Learn more about how
• Use a nasal spray – If you’re experiencing nasal congestion from your CPAP machine, nasal sprays can reduce blood vessels and tissue swelling in your nose. You can try using a sodium hyaluronate nasal spray¹⁸ to ease symptoms.
• Monitor the pressure – You should never adjust the pressure of your CPAP on your own. Instead, consult your healthcare provider if you feel the pressure is uncomfortable. before attempting to alter the pressure level of the device. Some machines have a “ramp” mode, which delivers air at a lower pressure in the beginning and then slowly builds to the programmed level¹⁹. This gradual increase can make it easier for some CPAP users to fall asleep.
• Consider using a chin strap – Sleeping with your mouth open while using a CPAP can lead to dry mouth because pressurized air can escape through the open mouth and dry up saliva. In this case, try using a CPAP chin strap, which gently keeps the mouth closed while you’re sleeping, or consider switching to a full face mask if you use a nasal mask or nasal pillow mask.⁸
• Use a humidifier – If you’re experiencing a dry nose, nasal congestion, or a dry mouth, consider using your machine’s humidifier chamber, or adding an external one if your machine doesn’t have one built in. Heated CPAP tubing can also be used in conjunction with humidifier chambers. Humidifying the air you breathe, especially in cold, dry climates, can help to reduce dryness.⁸ 
• Switch to a different therapy or mask type – Research suggests that switching to bilevel positive airway pressure²⁰ (BiPAP) therapy or automatic positive airway pressure (APAP) therapy could reduce aerophagia.⁶ Additionally, using a nasal mask rather than a full face mask may also reduce aerophagia symptoms as this prevents mouth breathers from swallowing as much pressurized air.⁶ 

Learn More:

• Best CPAP Mask
• Best Full-Face CPAP Mask
• Best Hybrid CPAP Mask
• Best CPAP Mask for Side Sleepers
• Best Nasal CPAP Mask
• Best CPAP Mask for Women
• Best CPAP Masks for Kids

Using CPAP Accessories to Avoid Side Effects

• Hoses – You should ensure your hose is properly connected to both the machine and mask to ensure the air is being delivered correctly. Hosing should be long enough to comfortably reach you, and it should be tangle-free to allow for unimpeded airflow. Clean your tubing once a week to reduce the risk of infection. Additionally, heated hoses can further humidify the air from the CPAP, and they can be used instead of, or alongside, a humidifier. These hoses can also prevent condensation from building up in the tube, which can cause you to have a damp face.
• Filters – Reusable filters should be cleaned, and disposable filters should be replaced according to the manufacturer’s instructions. Failure to do so may cause contamination of the air delivered by the CPAP. A dirty filter can also cause the machine to make a bothersome noise.⁸
• Mask liners – Mask liners are an optional accessory that can help make the mask more comfortable by absorbing moisture. Liners can also prevent air leaks by filling any gaps between the mask cushion and your skin, as well as restricting mask movement.
• Barrier cream – Using regular face cream while wearing your CPAP mask can make the mask slide around or cause the mask cushion to break down. If you’re experiencing skin irritation, the use of a specialized CPAP barrier cream²¹ can help protect the skin and improve the seal without damaging the mask.

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When to Call Your Doctor About CPAP Side Effects

If CPAP side effects impact your life, it’s always best to speak to your physician or sleep specialist. Your healthcare provider may be able to make changes to your treatment plan or explore an alternative to CPAP therapy. Do not discontinue treatment without speaking to your doctor.

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Frequently Asked Questions