Eating a balance diet, doing regular exercise are all-good for a healthy you, but you also need to make sure that you get plenty of sleep so your body and brain can function properly. But this is not just based on what your mom told you.
Research has shown links between a good night’s sleep and improved learning, decision-making, memory and creativity. More so, sufficient sleep could lower your risk of a stroke, diabetes, heart problems and obesity.
Still so many people suffer from poor sleep. Their quality and quantity of sleep are poor.
This article is about the nine sleep-promoting supplements that should help to make sure that you have a good night’s rest.
Melatonin
Melatonin supplements may improve your quality of sleep, especially helpful if you have jet lag or are working the graveyard shift.
Our bodies produces the hormone melatonin. This hormone tells our brains that it is time to sleep. More so, this hormone works in a cycle. In the morning melatonin levels fall and in the evening its rises.
There is a melatonin supplement that you can take, to help you have a restful night. It is mostly useful to be used if you suffer from jet lag or if you are a shift worker and need to sleep during the day.
Valerian root
Valerian root is a supplement that could increase your sleep quality. It is the roots of the herb Valerian that is native to Europe and Asia that is used for conditions like menopause, depression and anxiety.
The research on this herb is a bit vague. What is known is that short terms use of this herb is safe, although some people might have some side effects like dizziness.
Magnesium
Magnesium has a calming outcome on the body and brain that could aid better quality of sleep.
This mineral is involved in many processes within the body, which includes the brain and heart. More so, magnesium helps the body to quiet down thus making falling asleep easier. This is since magnesium helps to regulate the production of melatonin (the sleeping hormone). But this mineral also increase the brain messenger, brain levels of gamma-aminobutyric acid, with calming effects.
Adding magnesium could aid your sleep, but if you have a lack of magnesium, then you are at risk for bad night’s rest or even insomnia. Therefore, around 225 – 500 mg of magnesium per day could improve your sleep.
Lavender
Lavender aromatherapy could improve your sleep.
This plant, with its purple flowers have different uses. One of these is that the soothing fragrance could help improve your sleep. In fact, some studies have revealed that is you are exposed to the smell of lavender essence for half an hour before you go to sleep, your quality of sleep will improve. Big companies have caught on to this, and are making baby bath foams infused with the smell of lavender, to help babies sleep better.
Nonetheless, lavender aromatherapy is seen as safe without any side effects. Lavender in the form in supplements could however have unpleasant side effects of stomach pain and nausea.
Passionflower
A popular remedy for insomnia is the passionflower, that is also known as Passiflora incarnata or maypop. This species of passionflower is linked to sleep improvements are native to North America. They are also currently grown in Europe, Asia, Africa and Australia.
Although some research has indicated that passionflower might not be as effective as we thought. That is the studies indicated that you will not sleep more but you will sleep around 5% better. Whereas other studies have indicated that this plant has no effect on people’s sleeping patterns.
It should also be stated that passionflower should best be taken as a tea and not as a supplement.
Glycine
Glycine is an amino acid that plays a significant role in the nervous system, but also to improve sleep. The exact way it works is still unknown, but glycine is thought to act in part by lowering body temperature at bedtime, signaling that it is time to sleep. Therefore glycine can help you fall asleep faster.
You can get glycine in pill form, or as a powder that can be diluted in water. It is agreed that taking less than 31 grams per day appears to be safe. But you can also consume glycine by eating foods rich in the nutrient, including bone broth, eggs, meat, poultry, fish, beans, kale, spinach, cabbage and fruits like bananas and kiwis.
The bottom line
Taking supplements can help promote sleep, although the research backing their effectiveness are lacking. Still, high-quality sleep is just as imperative for overall health as eating well and exercising regularly. Taking supplements may increase the likelihood of achieving restful sleep, but only in combination with good sleep practices and habits.
