Natural Sleep Supplements to Fall Asleep Faster and Improve Sleep Quality
There are many reasons why sleep is essential to our overall health and well-being. When we sleep, our bodies are able to heal and repair themselves from the day’s activities. Sleep also allows our brains to rest and recharge, so that we can think clearly and be more productive the following day.
Getting enough quality sleep is especially important for athletes and fitness enthusiasts, as poor sleep can lead to decreased performance and increased risk of injury.
How to Choose a Sleep Supplement & What to Look For
There are many different sleep supplements on the market, and it can be tricky to know how to pick the right one.
Here are a few things to look for when choosing a sleep supplement:
Ingredients that promote relaxation:
Chamomile, lavender, and valerian root are all great ingredients to look for. Each of them has unique benefits that can help you in a variety of ways. Chamomile is known for its calming properties, while lavender can help reduce stress and anxiety. Valerian root is a great way to promote relaxation and get a good night's sleep.
Ingredients that support healthy sleep cycles:
Ingredients like melatonin can help to regulate your body’s natural sleep-wake cycles, so you can fall asleep and stay asleep for the night. Sleep cycles occur in 90-minute intervals - a sensitive cycle that is vulnerable to our modern lives.
Avoid ingredients that can cause dependence or addiction, such as alcohol or benzodiazepines. Instead, look for supplements that contain natural ingredients that are safe to use on a nightly basis. This ensures that you can get the restful sleep you need without worrying about developing any harmful dependencies.
What is the most effective natural sleep aid?
Many popular natural insomnia aids like hemp, Valerian Root or melatonin have been unable to be compared with larger, randomized clinical trials.
The effectiveness of various sleep remedies is dependent upon individual conditions. If you are struggling to sleep and you want some relief, you can consult a doctor.
It is important to remember that certain sleeping supplements are likely to interact with other medicines and contraindications based upon the history of the patient.
Medical professionals will be able to help you determine which sleeping aids are suitable for you as well as dosages and timing.
KSM-66 is a popular type of Ashwagandha, and it is one of the only types to be studied in clinical trials.
A study published in Phytotherapy Research found that lemon balm was effective in reducing anxiety and improving sleep quality in adults with mild-to-moderate anxiety disorders.
A study published in the Journal of Clinical Pharmacy and Therapeutics found that passionflower was effective in reducing symptoms of anxiety and improving sleep quality.
Magnesium is a mineral that is essential for many functions in the body, including muscle relaxation, nerve function and energy production. Magnesium is thought to be effective for sleep due to its calming and relaxing effects.