Three Supplements for Better Sleep

It’s 2 a.m. and you’re wide awake. Yourarthritis symptomsare under control. You’ve given up caffeine, naps and late-night TV, and you practiceyogaand deep breathing, but these changes haven’t worked for you. Before resorting to prescription sleeping pills, consider trying one of the followingnatural remedies. But remember: Talk to your doctor before starting any supplement.

Magnesium

This mineral helps relax muscles and is vital for the function of a neurotransmitter that calms activity in the central nervous system.

THE SCIENCE:A 2012 study published in theJournal of Research in Medical Sciences研究发现，镁可以帮助老年人更快入睡，更晚醒来，总体上睡得更好。

HOW MUCH:Up to 400 milligrams (mg) at bedtime. Magnesium citrate, magnesium glycinate and magnesium aspartate are the best absorbed forms. Avoid hard-to-absorb magnesium carbonate, sulfate, gluconate and oxide.

CAUTIONS:Except for magnesium glycinate, high doses can have a laxative effect.

Melatonin

Melatonin is a hormone produced by the endocrine system that helps regulate one’s natural sleep-wake cycle. Supplements are chemically identical to the melatonin produced by your body.

THE SCIENCE:A 2013 meta-analysis inPLOS Onefound that melatonin increased sleep quality and quantity in children and adults, supporting previous research.

HOW MUCH:Start low – 1 mg or less – 45 minutes before bed. Time-release formulas may help you stay asleep longer. Mayo Clinic’s Brent Bauer, MD, recommends working with your doctor to find the best dose.

CAUTIONS:可能引起白天嗜睡或头晕;可与血液稀释剂、某些免疫抑制剂(包括皮质类固醇)和糖尿病药物相互作用。避免与其他安眠药同时服用。

Valerian

The root of this herb has been used to treat insomnia and anxiety for more than 2,000 years, although how it works isn’t known.

THE SCIENCE:Research results are mixed. A 2000 study showed valerian was as effective and safer than prescription sleeping pills. Other research, including a small study looking specifically at arthritis-related insomnia, found it was no better than placebo.

HOW MUCH:In studies, 450 to 600 mg of standardized valerian root taken one hour before bed; this dose may be too high for some people.

CAUTIONS:Avoid taking with other sleep medications

Author: Linda Rath

Related Resources:

• Arthritis Foundation Supplement & Herb Guide
• 9 Supplements for Arthritis
• Supplements Can Help for Arthritis, But Choose Wisely