Everyone wants a good night’s sleep. From vacationers wanting to get the most out of their short stay in a new city to busy parents trying to juggle work, family, and hobbies. But what if you can take your sleep quality one step further? If you’re struggling to get enough restful sleep, supplements could help you drift off into dreamland easily. Read on to find out how some supplements can help improve your sleep quality.
Melatonin: The Sleep Hormone
This hormone helps regulate your body’s natural circadian rhythm, which controls when you feel sleepy or awake. Taking melatonin before bedtime can increase the amount of time spent in deep sleep and reduce the time spent in lighter stages of sleep. It is important to note that melatonin should not be taken by pregnant women or those under 18 years of age without consulting with a doctor first.
Magnesium and Calcium: The Relaxation Minerals
Magnesium helps promote relaxation and restful sleep. Magnesium helps relax muscles and promote healthy levels of serotonin and GABA (gamma-aminobutyric acid), two neurotransmitters important in promoting relaxation and restorative sleep. Magnesium also helps reduce stress hormones such as cortisol, which can interfere with our ability to fall asleep at night. Magnesium is considered safe for most people when taken as directed but always consult your doctor and ask what is the difference between magnesium chloride hexahydrate vs magnesium chloride before starting any supplement regimen.
Calcium also helps your body relax and enjoy a good night’s sleep. It supports blood flow and muscle contraction, aiding in the physical relaxation needed to drift off. It also helps reduce stress, calm the mind and ease restlessness at night. Calcium supplements may also be beneficial depending on your dietary needs. With adequate calcium from a diet like cheese and yogurt, almonds, oranges, dark leafy greens like kale or spinach, or supplements, you can look forward to sounder cycles of sleep and more restful nights.
Sermorelin: Synthetic Peptide Hormones
Sermorelin is a synthetic peptide hormone that helps to boost the natural production of human growth hormones (HGH) by stimulating the pituitary gland. It has been found to help regulate sleep patterns and improve sleep quality in people with insomnia. There are many benefits of taking sermorelin, including enhancing sleep, strengthening the immune system, and reducing anxiety. However, you should always check with your doctor before taking this supplement, as it can increase the cortisol level in the body and interact with certain medications.
Valerian Root: Nature’sNature’s Tranquilizer
Valerian root has been used for centuries as an herbal remedy for insomnia and other sleeping disorders due to its sedative effects on the body and mind. Valerian root has been found to increase levels of gamma-Aminobutyric acid (GABA), which reduces anxiety levels while helping one fall asleep more quickly at night. However, valerian root may interact with certain medications, so always check with your doctor before taking it regularly.
Glycine: An Amino Acid for Restful Sleep
Glycine is an amino acid that helps reduce fatigue and increase daytime alertness when taken before bedtime. Glycine can help improve sleep quality by reducing time spent in the lighter stages of sleep, allowing you to wake up more refreshed in the morning. Glycine is generally considered safe for most people, but it’s always best to talk to your doctor before taking any supplement. You can also supplement your glycine levels with foods such as bananas, spinach, beans, animal bone broth, etc.
Herbal Remedies: Chamomile and Lavender
Chamomile has long been used as a natural remedy for insomnia due to its calming effects on the body. Drinking chamomile tea before bedtime can help relax the nervous system, allowing you to drift off into a peaceful sleep.
Lavender essential oil is another herbal remedy that can help promote relaxation and reduce stress levels, making it easier to fall asleep at night. You can diffuse lavender essential oil in your bedroom or add a few drops to your pillow before bedtime.
Vitamin B12: The Energy Vitamin
Vitamin B12 is an essential vitamin that helps our bodies produce energy. It can help improve sleep quality by boosting energy during the day, allowing us to fall asleep more easily at night.
Vitamin B12 not only helps you feel more energized but also helps maintain healthy neurological functioning and cognitive performance. However, too much Vitamin B12 can cause insomnia in some people, so it’s important to speak with your doctor about the correct dosage.
Iron: Essential Mineral for Proper Sleep
Iron is an essential mineral that helps transport oxygen throughout the body, aiding in proper sleep and supporting cognitive performance. Iron also plays a role in maintaining energy levels during the day, which can help reduce fatigue and make it easier to fall asleep at night.
Low iron levels can cause restless sleeplessness, so if you are not getting enough iron in your diet, you should consider taking a supplement or eating foods rich in iron, such as beef, beans, and dark leafy greens.
How to Get the Most from Your Sleep Supplements
When taking sleep supplements, you want to ensure you take the most effective dose for your needs. In some cases, taking a single dose at night may be sufficient, while others require multiple doses throughout the day. It’s essential to read all labels and instructions thoroughly and consult with a doctor about potential side effects or interactions with other medications.
Additionally, you should take sleep supplements at least 30 minutes before bedtime to maximize their effectiveness. Buying supplements from a reputable source is also important to ensure quality and potency. Reading online reviews can help you find the best products and brands. Be sure to read the negative and positive reviews to understand how a product works.
It’s also important to note that supplements may take some time to start working, so be patient and consistent when taking them. Finally, lifestyle changes such as avoiding caffeine and digital screens before bedtime can also help you get the most out of your sleep supplements.
Supplements are not a magic cure for insomnia, but they can help improve your sleep quality when used with good lifestyle habits. With the right combination of supplements and other natural remedies, you can finally get the restful night’s sleep you deserve. Make sure to practice good sleep hygiene habits and create a peaceful environment in your bedrooms, such as using blackout curtains and a sleep mask.