Sleep Aids

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If you want to know what supplements to take for Sleep Aids...

Sleep Quality Supplement Guide

Sleep Aids Overview:

This page is a collection of compounds that are able to help with sleep. In regards to 'help with sleep', this refers to either decreasing sleep latency (the time required to fall asleep, good for insomniacs or those who take too long to fall asleep) or enhancing sleep quality (assessed by the actual wave functions of sleep, either more REM sleep overall or a higher density thereof).There is a class of sleep aids called benzodiazepines, which are things that act via the GABAA receptors. These are potent sleep aids, but can also cause withdrawal (Diazepam is the standard benzo), and if any supplement is known to either cause withdrawal or to interact with the GABAA receptors then it will be explicitly stated.

Suggested Supplements


Dosage: 3

The standard dosage for melatonin is a 3mg time-release formulation, although the specific time release formulation may be patented. Otherwise, supplements of melatonin can be bought, and since some people feel that 500mcg (0.5mg) is better it may be prudent to buy lower doses of melatonin and take multiple pills to see what dose works best for you.

Melatonin is the reference drug for insomnia or needlessly long sleep latency. It will allow you to fall asleep, but does not necessarily enhance sleep quality.


Dosage: 80-160

Lavender appears to be able to enhance sleep quality when used as aromatherapy (a plethora of less than desirable quality studies, as blinding is hard to do during aromatherapy), and these benefits should apply to oral supplementation as well. Oral supplementation is 80-160mg of a compound that is 25-46% linalool by weight, and usage of aromatherapy is to a level where you can smell it but it is not overpowering.

It should be noted that lavender appears to have remarkable synergism with lemon balm in regards to acting through the GABAA receptors, and the combination may lead to better sleep. This is currently unexplored in humans, and the potential withdrawal symptoms of the combination also unexplored.

If you want to know what supplements to take for Sleep Aids...

Sleep Quality Supplement Guide