These five natural sleep supplements will help you get a better night’s rest. Image via Adobe Stock.
Getting a good night sleep is important for both your mental and physical health. But sometimes, it’s not as simple as just going to sleep for some people. If you’re anything like me, it can sometimes take hours of tossing and turning, clock watching and a sacrifice to the sleep gods to finally get some shut-eye, so getting a little helping hand is often necessary to enable a solid night’s sleep.
Strong sleep often starts with good sleep practices, such as healthy lifestyle changes and good sleep hygiene (see our article on sleep hygiene), but for some, that is not enough. Natural sleep supplements are a popular option for millions of people around the world suffering with sleep issues. So we take a look a five natural sleep supplements for a better night’s sleep and how they can be beneficial for your body.
Melatonin is a hormone that your body naturally produces to signal to your brain that it is time to go to sleep. Melatonin levels in your body naturally rise in the evening and decrease in the morning, but sometimes your natural sleep cycle can be disrupted due to things such as jet lag or insomnia, which is why Melatonin supplements have been very popular in aiding a better night’s sleep. Some studies have also shown that Melatonin can lessen the time it takes to fall asleep.
Valerian Root or “natures valium” is a herb native to Asia and Europe and has been used to treat anxiety, depression, menopause and PMS symptoms. It is also a common natural supplement used to help with sleep. Studies conducted on the effectiveness of Valerian Root in adults have shown that Valerian Root reduced the time it took to fall asleep and enabled a more deep sleep, as well as reducing stress and anxiety feelings.
Magnesium is a mineral that is found in hundreds of processes in the body – it is very important for both heart health and brain function and can also help to aid the body to sleep as Magnesium is known to relax muscles and regulate the production of Melatonin. As well as having sleep benefits, Magnesium is said to have anti-inflammatory benefits, lower blood pressure, fights depression and boosts exercise performance, amongst other things.
L – Theanine
L-Theanine is an amino-acid that is found in tea leaves and mushrooms. L-Theanine supplements are known for reducing stress and anxiety and encouraging better sleep. Like Valerian Root, L-Theanine helps to reduce anxiety and stress, but unlike with Valerian Root (which causes sedating effects) L-Theanine can help to promote calm in a state of wakefullness. L-Theanine can also help to make the consumer feel more alert and improve attention span, if consumed with caffeine, some studies have shown.
Glycine is an amino acid that is said to help lower your body temperature and has a calming effect on your brain which can aid a better night’s sleep. Glycine is also important for other functions in the body such as maintaining strength and support in your muscles and bones, helping to keep your metabolism functioning right and supporting a healthy brain.