Supplements For Better Sleep
After a long, challenging and exhausting day, most people just want to eat dinner and relax in front of the TV. The only problem is, when bedtime comes around, that feeling of sleepiness just won’t come, or the brain won’t stop thinking about countless things. Luckily, supplements can help.
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Sleep plays a vital role in our overall health and well-being. It energizes and refreshes our minds and bodies in preparation for the coming day, helps with growth and healing, and helps us retain knowledge and information. However, many people occasionally and chronically struggle with sleep-related issues, such as insomnia, restless nights, or poor sleep quality. All of these symptoms and ailments have a wide range of causes, such as anxiety, stress, depression, physical pain or medication. In some cases, the culprit may be related to the bed itself or the mere temperature of the room.
Various lifestyle adjustments and good sleep hygiene are beneficial, such as maintaining a consistent sleep schedule, reading, creating a comfortable sleep environment, and limiting exposure to light and screen time before bed. These practices can further enhance the effectiveness of these supplements and provide better sleep, both in quality and in length. Sounds like a good dream doesn’t it?
Listed below are seven of the best sleep enhancing supplements currently available on the market.
Melatonin
Melatonin is a hormone naturally produced by the body, primarily in the pineal gland, that helps regulate the sleep-wake cycle. As a supplement, it can be beneficial for individuals who suffer from insomnia or jet lag. This hormone’s job is to signal to your body that it’s time to sleep, making it easier to fall asleep and stay asleep throughout the night. You can find melatonin in the form of capsules or gummies.
In addition, it’s best to use melatonin under the guidance of a healthcare professional, as it may cause negative interactions with certain medications or side effects in some individuals.
Magnesium
Magnesium is an essential mineral involved in various bodily processes, including muscle relaxation and the regulation of neurotransmitters. It helps calm the nervous system and promote relaxation, making it beneficial for those experiencing anxiety or stress-related sleep disturbances. These supplements are available in various forms, such as magnesium citrate or magnesium glycinate, and should be taken orally before bedtime.
Valerian Root
This exotic herb has been used for centuries to promote relaxation and improve sleep. It contains compounds that positively interact with the brain’s GABA receptors, helping to calm the nervous system and induce sleepiness. Valerian root supplements are available in capsule or liquid form.
It’s important to note that valerian root may take a few weeks of consistent use to show its full effects, and it should never be used in conjunction with sedatives or alcohol.
L-theanine
This amino acid is commonly found in green tea, and has been extensively studied for its ability to promote relaxation and reduce anxiety levels. L-theanine works by increasing the production of serotonin and dopamine in the bloodstream, which are neurotransmitters associated with mood and relaxation.
L-theanine supplements are taken at night time to help calm the mind and prepare for sleep. Plus, it is generally well-tolerated by most individuals and does not cause drowsiness during the day.
Chamomile
Chamomile is an herbal remedy made from the chamomile flower. It has been used for hundreds of years to promote relaxation and relieve insomnia, thanks to its unique compounds that bind to certain receptors in the brain, exerting a mild sedative effect. Chamomile tea is a popular and convenient way to consume chamomile before bedtime. Alternatively, you can also find it in capsules or tinctures if you prefer a more concentrated dose.
Be advised however – if you experience an allergic reaction after consuming chamomile in any form, then you should avoid this supplement altogether.
CBD (Cannabidiol)
The marijuana leaf sometimes gets a bad rep in some communities, but it actually contains certain properties that offer a variety of health and healing benefits, if used properly and responsibly. Believe it or not, it has even been shown to treat and reduce the ravages of certain diseases, such as epilepsy and types of cancer.
CBD in particular, a non-psychoactive compound derived from the cannabis plant, has gained immense popularity for its ability to relieve pain and improve sleep. CBD interacts with the body’s endocannabinoid system, which plays a role in regulating sleep and relaxation, alleviating anxiety and stress. CBD is available in various forms, including topicals, oils, capsules, and gummies.
It’s crucial to choose high-quality CBD products and consult with a healthcare professional, as the regulation of CBD products may vary by region.
Lavender
Lavender is a well loved and popular herb, renowned for its calming and soothing effects on both body and spirit. It’s often used in aromatherapy sessions, as its very pleasant scent has been shown to reduce anxiety and lower heart rate, helping you fall asleep faster and easier.
Using lavender essential oil in a diffuser or applying it topically can create a relaxing sensation and environment that promotes better sleep. Additionally, lavender is also available in capsule form. Be sure to take it around 30-60 minutes before bed.
Final Thoughts
While these supplements offer promising benefits for better sleep, it’s crucial to be aware that individual responses and reactions may vary.
Therefore, it’s highly recommended to consult with a healthcare professional before starting any new supplementation regimen, especially if you have allergies to certain substances, suffer from underlying health conditions or are taking any medications.
