A recent report from the Centers for Disease Control and Prevention reveals that one in eight American adults regularly turns to sleep aids, whether supplements or over-the-counter medications, to aid in falling or staying asleep. According to these findings, many individuals are seeking quick fixes for their sleep issues, often hoping that remedies like melatonin or magnesium will serve as a “magic pill.”
Dr. Sujay Kansagra, a sleep expert at Duke University Medical Center, emphasizes the importance of addressing the underlying causes of sleep disturbances rather than simply relying on supplements.
Sleep disorders are widespread; another recent C.D.C. report disclosed that nearly one-third of adults do not achieve the recommended seven hours of sleep per night. Both reports were based on extensive surveys conducted with thousands of American adults in 2024.
The latest data indicates that women face a higher likelihood than men of struggling to fall asleep, as well as a greater propensity to use aids for assistance.
The most frequently mentioned aids were over-the-counter medications or supplements (approximately 6 percent), followed by prescription drugs (more than 5 percent) and CBD or cannabis products (around 4 percent).
The report also highlighted that the use of prescription or over-the-counter sleep aids tends to rise with age; however, the opposite pattern was observed for marijuana or CBD, with around 6 percent of adults aged 18 to 34 reporting use compared to just 2 percent among those over 65.
Dr. Kansagra’s clinical experience aligns with the report, as many of his patients are turning to melatonin and increasingly expressing interest in magnesium supplements, which are popularized by social media and health influencers.
Despite its popularity, there is limited evidence supporting the efficacy of magnesium, often marketed as magnesium glycinate or magnesium threonate, in aiding sleep. It may be beneficial for those experiencing sleep challenges due to muscle tension, cramps, or restless leg syndrome, noted Dr. Ana Krieger, medical director of the Center for Sleep Medicine at Weill Cornell Medicine and NewYork-Presbyterian. She cautioned against using magnesium oxide, as it can lead to digestive discomfort, while magnesium citrate could have a laxative effect.
Dr. Krieger expressed skepticism about the effectiveness of melatonin supplements, a hormone naturally produced by the body to induce sleep at night. Some studies have suggested that melatonin can assist in falling asleep slightly faster, but its efficacy varies from person to person and has proven no more effective than a placebo in various trials.
Dr. Kansagra observed that many of his patients prefer supplements over over-the-counter sleep aids, which often contain antihistamines comparable to those found in Benadryl. While these may help some individuals fall asleep, they frequently result in next-day grogginess. Furthermore, these medications can carry potential risks.
The doctor stressed the lack of solid data regarding CBD’s effectiveness in improving sleep quality. Research on CBD and sleep remains inconclusive.
Experts, including Dr. Kansagra, caution that reliance on supplements may prevent individuals from identifying underlying medical conditions that could be disrupting their sleep. Issues such as sleep apnea or anxiety can severely hinder sleep quality, as can certain medications, like some antidepressants or decongestants.
Life circumstances and shifts in routine may also impact one’s ability to sleep well, Dr. Krieger observed.
“When we are stressed, overloaded, or glued to our screens too late into the night, we can’t expect to enjoy restful sleep,” Dr. Krieger warned. “Changing our sleep patterns—waking at 7 a.m. during the week and sleeping in until 2 a.m. on weekends—won’t be resolved through supplements.”
While various factors affecting sleep aren’t always within our control, experts advocate for adhering to foundational sleep hygiene practices, which can yield more sustainable benefits than any supplement or medication. Key practices include maintaining a consistent sleep schedule even over weekends, seeking natural light first thing in the morning, engaging in regular physical activity, limiting screen time an hour before bed, and ensuring a cool, dark sleeping environment.
