Sleep is an important part of our daily lives. In addition to helping us relax, sleep also helps repair our heart and blood vessels. However, for many of us, getting a restful night’s sleep can be easier said than done. This can be due to a number of reasons, both physical and psychological, ranging from stress, anxiety and depression to poor lifestyle choices that cause insomnia.
Sleep deprivation is known to increase the risk of obesity, high blood pressure, diabetes, heart disease, stroke and depression, so it is extremely important that you try your best to unwind and ease into sleep.
One of the true facts about red wine is that it can help improve sleep quality. Counting sheep is another well known helpful way to fall asleep. If none of these is working for you, then you may need a little extra help. This is where supplements for sleep come in. Sleep supplements are products derived from plants. They are typically used as a substitute for prescription sleep aids and are taken orally through a supplement capsule.
Here are some of the most popular sleep supplements you should consider trying.
Magnesium is an essential mineral that is fundamental for a good night’s sleep. It does wonders for releasing tension and helping your muscles relax. Magnesium also helps your body produce melatonin, which you’ll also find listed below. According to research, insomnia is a common sign of magnesium deficiency. Considering that a significant percentage of the Australian population is deficient in magnesium, supplements for sleep containing magnesium can be a good starting point for many individuals.
Melatonin is a hormone produced by the brain. Under low light conditions, it sends biochemical signals to get you ready for sleep. Melatonin supplements can be helpful at helping you fall asleep faster and can be especially effective if you have circadian rhythm issues, is an older adult or have certain neurocognitive conditions. Melatonin supplements can not only help to improve sleep quality but also reduce the time needed to fall asleep and helps to increase overall sleep times.
Glycine is an amino acid required for proper brain functions. One of its purposes is to help regulate your core body temperature during sleep, which allows you to reach and stay in deeper, more restful sleep. Research has reported glycine to be especially helpful for individuals who can’t sleep deeply or get good sleep quality. Because it helps regulate our body temperature during sleep, it may also be helpful for hot sleepers.
Taken at the right time, ginseng supplements can help improve sleep quality. It can help improve total sleep time. sleep efficacy and the proportion of sleep stages and wakefulness after sleep. All this is the result of a change in melatonin levels after taking ginseng. Ginseng can also help reduce stress, chronic fatigue and depression, all of which can also help improve sleep.
Native to Europe and Asia, the roots of the valerian plants are well known for helping anxiety and insomnia. Research has shown to be valerian root effective at helping people fall asleep faster and get better sleep quality. Valerian root supplements are one of the most effective for individuals who have trouble falling asleep and need more immediate relief for insomnia. Due to its improved sedative abilities, this supplement may also lead to some daytime grogginess, so it may take some tweaking to find the right dose.
While supplements for sleep can be a great way to get some quality sleep without a prescription when occasional sleep disturbances occur, if you are struggling to fall asleep for a long time, consider talking to your doctor. Even if the supplements you choose are naturally derived, side effects and other adverse reactions are possible with long-term use.
Note that many people improve their sleep issues by simple working on lifestyle habits or sleep hygiene, both known to directly impact sleep. Here are some old but gold tips for getting better sleep.
Create a Bed Time Routine
Try to go to bed around the same time every night and wake up around the same time every morning – this also applies for weekends.
Avoid Stimulants Up to Five Hours Before Bed
This means avoiding your afternoon or evening coffee or any other caffeinated beverages you tend to lip later in the day. Remember that some food like chocolate can be stimulating too.
Reduce Your Exposure to Light in the Evening
Ligh have the power to suppress melatonin production. The blue light that comes from your phone screen and other devices does an even better job at suppressing melatonin products. So, dim the lights, and consider reading a book before bed instead of checking your phone.
Avoid Eating or Drinking Before Bedtime
You’ll be less likely to sleep well if your body is actively trying to digest a big meal as you lie down. Some individuals even experience reflux when they eat too close to bedtime, which in result keep them awake too. You’ll also want to reduce your liquid intake at times to prevent having to wake up to use the bathroom in the middle of the night.