People who have difficulty falling asleep may look for help from various non-prescription products. Supplements such as valerian or melatonin tend to be quite popular and accessible on the market. Are they effective? Are they safe?

Valerian is a traditional herbal medicine considered to be a sleep aid because of its sedative effect. Taken from the root of the valerian plant, the valerian supplement has been shown to relieve occasional sleeplessness and to reduce difficulty falling asleep. Health Canada advises that valerian should be for occasional use only and should be taken for no longer than six weeks. One possible side effect of valerian is drowsiness that can continue into the following day.

Another supplement of increasing popularity is melatonin. Melatonin is a hormone naturally produced by a gland located in the brain. It can be derived from animals or produced synthetically for use as a supplement. Melatonin regulates the sleep-wake cycle and is used by some to treat insomnia or minimize the effects of jet lag. A dose of melatonin typically increases drowsiness within 30 minutes.  Health Canada advises that a health care provider be consulted regarding use of melatonin beyond 9 weeks. The reported side effects of melatonin include headache, transient depression, daytime fatigue, dizziness, abdominal cramps, and irritability. 

Overall, existing studies examining the effectiveness and safety of these supplements is inconclusive. Further research is required regarding long-term use. Neither supplement is recommended for use by pregnant or breastfeeding women. People that choose to explore the option of using any type of supplement as a sleep aid should consult with their physician.

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Health Canada, Natural health products directorate, http://www.hc-sc.gc.ca/dhp-mps/prodnatur/index_e.html