Which supplements and lifestyle changes improve sleep, and which cause insomnia?

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Lemon Balm for Sleep?

Written by Amy Malec — Medically reviewed and edited by Tod Cooperman, M.D.

Updated December 09, 2024 ⓘ

Answer:

Supplements including melatonin, tart cherry juice extract, L-tryptophan and 5-HTP, L-theanine, CBD (cannabidiol), ashwagandha, glycine, saffron, valerian, and possibly magnesium, lemon balm, or Prevagen may, to varying degrees, improve sleep. Various lifestyle modifications, including avoiding the use of digital devices before bedtime and possibly listening to music before bed, might also help.

On the other hand, some supplements, especially energy drinks, weight loss supplements, and cocoa products, as well as red yeast rice, garlic, policosanol, DHEA, chromium and high doses of vitamin D, vitamin b-12, potassium and coenzyme Q10 might interfere with sleep. In some cases, adjusting dosing or timing of dose may help.

What you eat may also affect your sleep.

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