Melatonin, magnesium, CBD: which is the one for better sleep?
According to statistics, every third grown up lacks enough sleep [1]. In 2020, 8% of US adults took sleeping pills every day or most days of the past month. Women used sleeping supplements more often (10.2%) than men (6.6%), and in general the use increased with age [2].
The most popular over-the-counter drugs for improving sleep are melatonin, magnesium, and since recently, CBD. But how does the effectiveness of these products differ and which one is better for sleep?
Melatonin
Melatonin is a hormone and antioxidant, one of the most popular dietary supplements for better sleep. Melatonin is used for insomnia and circadian rhythm disorders [3]. Compared to a placebo, melatonin makes it easier to fall asleep, by an average of 9 minutes. But, the effect of melatonin on sleep duration or quality is very insignificant [4]. In general, melatonin supplements are safe for short-term use. Among the side effects: unusual dreams, daytime sleepiness, headache, dizziness, irritability, nausea, bed-wetting (in children) and increased risk of fractures in the elderly [5].
Some people do not notice any effect of melatonin on sleep [6]. If this is the case for you — it is probably best to stop taking melatonin, your doctor may suggest other strategies to improve sleep [7].
Magnesium
Magnesium — one of the most abundant minerals in the human body, which is required for more than 300 enzymatic reactions, such as protein synthesis, nerve and muscle function, glucose levels and blood pressure regulation [8].
Although magnesium is found in many foods (nuts, legumes, whole grains), studies have shown that almost 50% of people in Europe and the USA do not get enough magnesium in their diet [9].
Low magnesium intake can cause sleep problems, among other things. According to the recent study: daily intake of magnesium (320–720 mg) for 8 weeks facilitates falling asleep and increases total sleep time compared to placebo [10]. However, despite this, there is no evidence that taking magnesium is beneficial for people who do not have the deficiency.
Cannabidiol (CBD)
Improving sleep is one of the most common reasons for starting on CBD. Cannabidiol has a unique and wide range of effects on the body. In particular, CBD promotes relaxation by reducing anxiety, pain and inflammation. Analysis of the results of more than 30 scientific studies showed that CBD (alone or 1:1 with THC) can be an effective remedy for insomnia [11]. Moreover, when investigating the effects of cannabis on sleep disorders, scientists found that CBD is more effective in reducing insomnia symptoms than THC (the psychoactive component of cannabis) [12].
Experts believe that CBD is a safe alternative to prescription sleep medications. "Given the low toxicity of CBD, using cannabidiol to improve sleep is a safe alternative for almost anyone looking for a good night's rest" [13].
References:
https://www.webmd.com/sleep-disorders/news/20230208/18-percent-of-....
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6699865/#:~:text=Safety%20conc....
https://www.health.harvard.edu/blog/new-advice-on-melatonin-use-in-childr....
https://www.psychologytoday.com/us/blog/think-act-be/201702/taking-melatonin-but-still-cant-sleep
https://www.healthline.com/health/is-it-bad-to-take-melato....
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Mag....