Herbal and Natural Supplements for Improving sleep: A Literature Review

This literature review evaluates the efficacy and safety of herbal and natural supplements, including valerian, hops, kava, chamomile, melatonin, and zinc, for managing sleep disorders. Supplements like valerian and melatonin showed promising results in improving sleep quality and reducing insomnia symptoms. However, evidence for others, such as chamomile and tart cherry, is mixed. The variability in supplement quality and the risk of interactions with medications underline the need for cautious use and professional guidance.

Herbal supplements like valerian or melatonin may help improve sleep quality but should be used alongside good sleep hygiene practices such as maintaining a consistent sleep schedule and limiting blue light exposure. Consulting with a healthcare provider ensures safe use and minimizes interaction risks. Evidence varies, and benefits may depend on individual needs.