Everyone has trouble falling asleep from time to time. It is so frustrating when you can’t sleep, but thankfully some excellent supplements for better sleep can help. Nod off more easily with these healthy sleep aids. None of them contain sleep medication that can cause side effects.
Sleep is really important. And remember that better sleep comes with the right lifestyle. Make sure that your lifestyle is conducive to better sleep. You can set up better sleep routines, make sure you eat the right diet for sleep, and drink plenty of water. Cut down on caffeine during the day and particularly late at night. Make sure your bedroom is dark, cool, and comfortable. Make these changes and you’ll see the difference in better sleep.
In the meantime, check out these healthy sleep supplements These 10 supplements for better sleep all help regulate your body and help you get to sleep, and stay asleep, more easily.
Melatonin is the natural hormone which is released during the day. It is released in cycles so that you stay alert in the daytime and fall asleep at night. Sometimes your melatonin levels get out of synch. This is especially true if you live in a city, you travel a lot, or you have a disrupted sleep-wake cycle. You may have problems falling asleep if you have low levels of melatonin at night. Try taking melatonin supplements to regulate your levels. It is especially helpful to take melatonin when you are flying across time zones.
2) Valerian Root
Valerian is probably one of the most well-known supplements for better sleep. This herb calms your nervous system. It is good for bringing a sense of calm without having to take sleeping pills. Valerian root is a mild sedative and it helps to promote relaxation. Valerian may help to increase GAB levels in the brain. GABA slows and calms nerve reflexes. Valerian may be even better when taken with hops.
Chamomile is also an extremely popular and effective sleep aid. Drink a cup of chamomile tea before bed and sleep easily. The herb chamomile is a very mild sedative. It often works well with valerian.
4) Holy Basil
Have you heard of holy basil? This supplement is for you if you always wake up during the night and you are under stress. Holy basil is an ancient Ayurvedic supplement and it can create calm and help to lower anxiety levels. Experts say holy basil helps regulate the cortisol response. Cortisol is the stress hormone and it spikes around 6am to help wake you up. But too much stress causes cortisol to peak earlier, often waking you up at night. Holy basil helps moderate this action.
5-Hydroxytryptophane (5-HTP) is an amino acid. It has mood-boosting effects and it is used to treat problems with sleep and with depression. Experts say this amino acid helps build melatonin. It also helps to convert to serotonin. Both melatonin and serotonin are essential for better sleep, and for better mood. Recent studies show 5-HTP helps people fall asleep faster and sleep longer. It also helps to promote sleep quality.
Theanine is an amino acid and it triggers gamma-aminobutyric acid, or GABA, in the brain. GABA promotes neurotransmitters that help calm the body. GABA reduces anxiety and helps you relax. But the body does not normally synthesize GABA directly. Therefore, experts suggest theanine. The body can easily absorb theanine.
7) Bach Rescue Sleep Remedy
Bach Recue Sleep Remedy is a homeopathic remedy designed to help you sleep better. It is a great supplement for calming the mind and helping you relax. Different homeopathic extracts help to target tension. It could help you to better sleep.
8) Vitamin D
Take vitamin D supplements if you suffer from daytime drowsiness. Vitamin D helps to improve your energy levels and also regulates your sleep cycles.
Make sure your diet is rich in magnesium. Magnesium relaxes your muscles and it also helps to calm your nerves. Take a look at your diet and find out if you are getting enough of this essential mineral. It also helps to keep your heart rate steady and to regulate your blood sugar. A magnesium deficiency can lead to “over-excited” cells, which means you feel more stressed and nervous.
Take a good quality multivitamin supplement if you feel your diet is lacking. You need optimum nutrition for better sleep. Many people eat well enough to get all the essential minerals and vitamins but some do not. For example, B vitamins are vital for cell energy production. Vitamin B6 helps the body create serotonin.
Try these supplements for better sleep and see how you feel. Better sleep really improves your whole life – it is definitely worth investigating ways you can sleep better, and feel better.