Getting a good night’s rest isn’t always easy, especially if one is stressed, has had a long day, or gets distracted by their phones, which keeps their minds stimulated at bedtime. Many people struggle with anxiety and sleep issue,s so they usually wake up feeling groggy or tired.
Lifestyle habits can definitely help with getting quality sleep at night, but more individuals have been turning to natural supplements to calm their minds and make it easier to drift off at night.
Let’s talk about the supplements that can help improve sleep quality so you wake up feeling refreshed the next day.
Melatonin
Melatonin is a type of hormone produced in our brain. It helps regulate our bodies’ sleep cycle. About an hour to three hours before we sleep, our bodies start to release melatonin.
The role of melatonin supplements is to provide extra melatonin to help you fall asleep at night. They touch three areas of sleep.
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The quality of your sleep
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How quickly you can fall asleep
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The duration of your sleep
It helps a lot for people who are suffering from insomnia and other conditions related to sleep.
Should I take it every night?
You should have good sleep practices in place before turning to melatonin supplements. Commit to doing the following practices to improve your sleep quality:
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Have a fixed bedtime and wake-up time.
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Limit your phone use before going to sleep (around two hours).
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Avoid consuming products with caffeine later in the day.
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Sleep in a dark and cold room as it helps stimulate the production of melatonin.
It is advisable to use melatonin supplements short term, around 1-2 months. With your own efforts and supplement use, you may notice an improvement in your sleep.
Magnesium
Magnesium has many potential benefits that may help you get a restful sleep.
Supports the nervous system
Did you know that magnesium is important in regulating the nervous system? It binds to and activates GABA receptors, thereby increasing GABA levels in your brain. This slows down brain activity and helps you feel relaxed.
Magnesium also helps regulate melatonin. This pair can calm your mind and relieve anxiety so you get a good night’s rest.
Reduce insomnia
Magnesium deficiency can also lead to sleep problems like insomnia. So it’ll be helpful to take magnesium supplements to restore magnesium levels. A review of three studies found that supplementing with magnesium boosts the natural production of melatonin and may help older adults suffering from insomnia fall asleep faster, wake up less often, and stay asleep longer.
Another study concluded that those who took magnesium, vitamin B, and melatonin supplements for three months reported to have improved sleep and fewer sleep disturbances.
Helps with anxiety and depression
These two conditions are linked to an increased risk of developing insomnia and having poor sleep quality. Magnesium supplements can improve symptoms of depression and reduce anxiety, suggesting that magnesium may help improve sleep quality.
Soothe RLS
RLS or restless legs syndrome is a neurological condition where you feel uncomfortable sensations in your legs and an urge to move them. People with this condition usually find it difficult to fall and stay asleep.
Supplementing with magnesium may help reduce the symptoms of RLS, so you may be relieved of the discomfort and the urge to move your legs while asleep.
L-Theanine
L-theanine is an amino acid that we can usually find in tea. This compound gives teas their savoury flavour and balances the bitter taste of caffeine.
It was found that L-theanine may help reduce anxiety and relax the brain for restful sleep. Scientific research about L-theanine is still developing but researchers believe that it may have a soothing effect on our central nervous system.
It influences some neurotransmitters and promotes relaxing brain activity.
Specialists don’t have an exact figure for the best dosage to aid natural sleep. However, there are published studies that suggest taking 200 mg of L-theanine before sleeping may help with having a restful sleep.
You should discuss the dosage with your doctor if you are considering taking L-theanine supplements.
If you are a tea lover, follow dietary guidelines for tea and caffeine consumption. Always check the nutrition labels.
Glycine
Glycine is another amino acid that is important for the immune system, digestion, the nervous system, and our bones and joints. You can also purchase it as a dietary supplement for sleep problems like insomnia.
In our brain, it works as a neurotransmitter and it breaks down and uses fat and fat-soluble vitamins after consuming. But as a dietary supplement, there is no definitive evidence to back up this claim.
There are small studies in humans that prove its promise as a sleep aid but the number of human subjects was small.
As to the concern whether it’s safe to consume or not, there are no known side effects. But in high doses, it may cause nausea.
So you should first check with your doctor.
Valerian Root
Valerian is a tall, flowering grassland plant that may minimise the time it takes for you to fall and remain asleep. Did you know that only the carefully processed roots of the Valeriana officinalis have been widely studied?
Valerian root is available in tea, capsules, and tinctures. It may help improve sleep quality and reduce anxiety but it should not serve as a treatment for long-term insomnia.
Valerian root supplements have been found to facilitate falling asleep faster and spending more time in a deep sleep stage.
Your top priority is to practise good sleeping habits. But otherwise, it’s considered a safe alternative to prescription sleeping aids.
Side effects
Taking these supplements is thought ot have fewer side effects than when taking hypnotic medications.
In most studies, participants did not experience any adverse or mild side effects compared to the groups taking a placebo. Though other studies show that some people experienced:
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An upset stomach
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Headache
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Uneasy feeling
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Changes in heart rate
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Insomnia
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Dry mouth
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Drowsiness
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Vivid dreams
The effects it has on a person depend on the dosage one takes.
Some Home Remedies That Can Help You Fall Asleep Quickly
You may try sniffing lavender scent before sleeping. Its smell slows down the heart rate and lowers blood pressure and skin temperature. These conditions help you sleep faster.
A study concluded that individuals who slept in a lavender-infused room had more restful sleep than those who did not. So you may want to run an essential oil diffuser, if not, add a few drops on your pillowcase.
Another remedy that can help is chamomile tea. It is a soothing herbal tea, and its calming effect is due to an antioxidant called apigenin. It works on specific cell receptors in the brain that help you relax and fall asleep.
It is generally safe, but it’s best that you ask your doctor, as there are certain medicines that can interact with it.
Conclusion
Most of us, if not all, want an instant fix to all our troubles, including sleep concerns. But it’s important to take a step back and assess your sleep hygiene first. From there, start making small changes to improve your sleep routine.
You may browse some of our items that can help improve your sleep quality, like our Organic Lavender Sleep Balm and Lavender Aromatherapy Massage Oil. They can be a nice addition to your good sleeping habits.