The modern world is busy, making it challenging to maintain a healthy lifestyle. From tight work schedules to social engagements and obligations, keeping up with it all can be exhausting. And that's not even considering the inevitable stress of everyday life and its many ups and downs.
There's no doubt about it – most of us struggle to find time for sleep. Many things are vying for our attention, with many coming at us left, right, and center. We face numerous obstacles when trying to get enough sleep, whether we have trouble falling asleep or staying asleep at night – or both! -
From screens in front of us to music that keeps us awake, We have the ideal answer for you. Learning about natural supplements for sleep will help you get you zzz's more efficiently and consistently.
Why sleeping well is so important.
We all long for a good night's sleep, but the truth is that many of us need more of it. Research shows that 35% of Americans are sleep deprived, which is a severe problem given the myriad benefits of sleep on overall health and well-being.
Sleeping well helps us maintain a healthy weight, reduces stress and anxiety, and boosts our immune system. It also improves our memory and makes us more effective at work.
The bottom line is that sleeping well is crucial for a healthy and happy life. Unfortunately, sleeping issues are becoming more common. Sleep experts believe this is mainly due to the ever-increasing use of technology. With phones, tablets, and TVs competing for our attention, it's no wonder many of us need help turning in at night.
How to get a good night's sleep
The best way to get a restful night's sleep is to ensure you are well-rested during the day. You can do a few things to make this happen:
- If you work a job requiring shift work, try to adjust your sleep schedule to match your work hours as best you can. This will help your body to stay on track and make it easier to fall asleep when you're off the clock.
- Avoid caffeine and sugary drinks later in the day. Caffeine can stay in your system for hours, which makes it harder for you to fall asleep when your head hits the pillow.
- Exercise regularly. This will help you sleep better throughout the day.
- Get to bed at the same time each night. This will help you get into a regular sleep pattern, making it easier to fall asleep and stay asleep when it's time.
Natural supplements for sleep: Melatonin
The pineal gland makes melatonin, a natural hormone that helps keep the circadian rhythm in check. In other words, it tells our bodies when it's time to fall asleep and when it's time to wake up. Our pineal gland is activated when the sun goes down, which prompts the release of melatonin. It also stops being produced when the sun rises.
One of the reasons people take melatonin is because of their challenging sleep schedule. If you work in a dynamic environment, have a newborn baby, or have an active or anxious mind, melatonin can help you get to sleep.
Taking melatonin is not a long-term solution for sleep issues and shouldn't be used as such. Taking too much can lead to dependency and other health issues, so it's best to work with a doctor to find the proper dosage for your needs.
Melatonin is best taken 15-30 minutes before bed each night. The dosage should be based on how much you need to fall asleep.
Natural supplements for sleep: Valerian root
Valerian root is an herb that helps with sleep and anxiety, making it an excellent choice for those with trouble falling or staying asleep. For many people, it is a safe and effective treatment used in traditional medicine for centuries.
While valerian root is an effective way to improve sleep and reduce anxiety, it takes time to build up in the body. It is recommended that you take it two weeks before you notice any effects.
If you have digestive issues or allergies, be aware that valerian root is a laxative. It can cause stomach cramps, gassiness, and diarrhea, so take caution if you suffer from these symptoms.
If you have heart palpitations or hypertension, you should not take valerian root.
Natural supplements for sleep: Magnesium
Magnesium, an essential element, aids in regulating sleep patterns by speeding up the process of falling asleep. It also reduces the number of times you wake up during the night and increases the length of your sleep cycle.
Magnesium is one of the most common natural supplements for sleep and is readily available in several forms: Magnesium glycinate, magnesium citrate, and magnesium carbonate are the most common. Some people find that taking magnesium before bed helps them sleep, and others find that taking it earlier in the evening is more effective.
Natural supplements for sleep: GABA
GABA (gamma-aminobutyric acid) is a naturally produced chemical in our bodies. It is essential for regulating mood and stress, making it an excellent choice for people experiencing insomnia due to anxiety.
GABA is produced naturally, but as we get older, we have less of it, which can lead to issues with sleep. GABA supplements can help boost levels in the body, making it easier to fall asleep and stay asleep.
GABA supplements are available in several forms, including amino acid chews, capsules, and liquid. GABA is best taken 30-60 minutes before bed. The dosage should be based on how much you need to fall asleep.
Natural supplements for sleep: L-Theanine
L-theanine is a compound that is found in green tea. It is known for its ability to promote relaxation and promote sleep. While green tea is caffeinated, the amount of caffeine in L-theanine is minimal and has no stimulating effects.
L-theanine is an excellent option for people who are sensitive to caffeine or trying to avoid it altogether. It also works well for people who work shifts and have trouble sleeping when they're supposed to.
The best time to take L-theanine is about 30 minutes before bed. The dosage depends on your needs, but it's generally recommended to take between 100 and 200 mg daily.
Some people experience mild side effects when taking L-theanine. Side effects include headaches, dizziness, and nausea. If you experience any side effects, you should discontinue use.
Sleep is essential to our health and well-being. It is a time when our bodies and minds can repair and restore themselves. The ultimate list of natural supplements for sleep will help you get a good night's sleep and wake up feeling refreshed and ready to tackle your day.
These supplements can help your sleeping pattern and improve your health. So what are you waiting for? Choose one of these supplements or mix and match to find the perfect solution!