(CONSUMER REPORTS) – About 1 in 6 Americans used dietary or natural supplements in the past year to help them sleep better, according to a Consumer Reports survey.

“If you’re consistently losing sleep, studies have shown that it can wreak havoc on your body – and increase your risks for anxiety and depression,” said Kevin Loria of Consumer Reports.

Unlike sleep medications doctors prescribe, supplements can be bought over the counter. Store shelves are stocked with pills, teas and tonics claiming to help with sleep.

Melatonin is a naturally produced hormone that regulates the sleep-wake cycle and helps control when people feel sleepy and awake. Evidence suggests that taking melatonin can help people fall asleep about 7 minutes faster on average.

“Research shows it may be useful for people with jet lag or certain sleep disorders, but be sure not to overdo it – you don’t want to interfere with your body’s natural production of melatonin,” Loria said.

Other supplements promoted to help with sleep include CBD, a compound found in both hemp and marijuana that doesn’t cause a high. Some early research suggests CBD may be a reasonable treatment for insomnia, but more research needs to be done.

One study suggests that if vitamin D levels are low, adding it may help people fall asleep faster and sleep longer.

For people with restless leg syndrome, doctors may suggest taking iron.

“If you do decide to try a supplement, be sure to look for a trustworthy seal on the bottle from a group like U.S. Pharmacopeia, ConsumerLab.com or NSF,” Loria said.

Consumer Reports experts recommend the Magicteam Sound Machines White Noise Machine as an inexpensive, easy-to-use option with high-quality sound to pair with sleep supplements.

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