Sleep Wellness: 9 Supplements That Can Help You Get The Sleep You Need
Are you struggling to get a good night's rest?
Getting enough sleep is important for your health. It allows your mind and body to rest to continue its bodily functions. If you don't get enough, you will risk your body getting sick.
More than a third of adults in America are not getting enough sleep, making sleep quality at an all-time low. If you're having problems keeping sleep wellness, start by practicing healthy habits. Yet if these methods aren't, you might want to try supplements.
Many people turn to prescription sleep aids when having difficulty getting to sleep. Many of them are natural supplements that can help to improve sleep wellness. Here are 9 supplements that you could try out.
To regulate sleep, your body uses a hormone called melatonin. The major source of this hormone comes from your Pineal Gland. It then signals your brain for your body to rest, promoting sleep.
Your body bases its production of melatonin on the day and night cycle. Usually, melatonin levels rise during the evening, as it favors darkness when production.
Your circadian rhythm uses light as a basis for sleep. Melatonin helps you become active during the day when it sees natural light. As it gets darker, it will signal to your body that it's time to get ready for sleep.
Melatonin is a popular supplement that people use as a sleeping aid. It's popular with people who work at night and need to sleep during the daytime. It also helps improve the sleep quality of people with a sleep disorder.
The dosage of melatonin depends on what exactly you're using it. The normal dosage can range from 0.5 mg to 3 mg for people with insomnia. They're safe for adults to use for given periods and not recommended for the long run.
Magnesium is an essential body mineral that involves itself with everyday bodily functions. The most important role it does is to enable healthy functions of the enzyme, including GABA. It's a neurotransmitter that helps quiet your mind making it easier to sleep.
Magnesium has a relaxing effect that comes from its ability to regulate melatonin. Thus it relaxes muscles and inducing deep sleep. Asides from being a sleeping aid, it can be a good dietary supplement to take.
If you're having trouble sleeping, remedy this by taking magnesium supplements. The normal dosage of taking this supplement ranges from 310mg. to 400mg. depending on your age. Be careful not to overdose as it can cause irregular heart beating due to low blood pressure.
3. 5 Hydroxytryptophan
5 Hydroxytryptophan, also known as 5-HTP, is a compound made in the body. This compounded produces serotonin, which is later used to make melatonin.
5-HTP shortens your time to fall asleep. It can prove effective in improving your moods, easing stress and anxiousness. This also helps to reduce nightmares and promote sleep wellness for children.
You can increase your 5-HTP levels by eating food rich in carbohydrates. If you're going to take its supplement form, the usual dosage ranges from 150mg - 800mg for at least 6 weeks.
Glycine is an amino acid that helps in the nervous system's function. It transmits chemicals to the brain that improves memory thinking skills.
Glycine lowers the body's temperature, signaling it to sleep. The body can make glycine on its own and also get it in a diet. Its natural sources can come from protein-rich foods such as fish, meat, and legumes.
Glycine also has a supplement form. You can get it as a pill or powder to dilute in water. Their dosage can range from 0.4-0.8 grams or 1-2 grams if you have a heart condition.
Chamomile is a common herb used for tea for many centuries. It's also used to treat different ailments, including inflammation and muscle spasms. However, it's also known as a natural sleeping supplement.
Chamomile has a browsing effect and induces hypnotic activities. It has few side effects and can is easy to get in a grocery store.
The lavender plant is a common flower that has many uses. When dried, its soothing aroma can help achieve sleep. It's believed to be able to increase slow-wave sleep by slowing the heartbeat.
It has strong effects that can treat mild insomnia and other sleep disturbances. The way lavender's used to treat these disorders is through aromatherapy. However, you should not take it as an oral supplement because it can cause nausea and stomach pains.
Passionflower or Maypop is a popular herbal remedy for people with insomnia. They promote sleeping depending on the plant's form consumed.
You can intake the plant in the form of a tea or supplement. The plant needs more full studies, but it's worth noting that the plant is safe for adults.
Kava is a plant from the Pacific. The plant's used for its hypnotic effect that promotes sleep.
Kava also has the anxiolytic effect that reduces anxiety symptoms. Yet its effects can go beyond its needed treatment causes sleep-wake disturbances. Although it shows little effect in non-REM sleep time, it can help with sleeping problems.
9. Valerian Root
Valerian root is a native plant from Asia and Europe. It's often used now for natural sleep aids.
Unfortunately, there are conflicting studies about Valerian root as a sleep aid. This makes it difficult to determine if it's safe and can treat insomnia.
If you want to try out Valerian root, consult your physician first. They will help you whats the safest dose you can handle if you're determined to use it.
The Best Supplements for Sleep Wellness
Before trying out these supplements, consult first your trusted physician. They will help you determine if how much of the supplement you can take and if it’s safe for you.
We hope that these natural supplements can help you sleep tonight. Did we forget any other sleep wellness tricks you can do? Contact us today to answer all the questions you have in mind.