Natural Supplements for Sleep

Sleep deprivation is a fact of life for millions of people. When all else fails, many people turn to prescribed sleep aids and-or natural sleep remedies for insomnia. Natural supplements like vitamins, minerals and herbs can facilitate sleep receptors in the brain for a good night’s sleep. Leading a healthy, happy and productive life starts with a good night’s sleep.

Sleep deprivation and insomnia are fueled by our fast-paced, technology-inundated lives, which confuse our circadian rhythms. Too much blue light, not enough sunlight exposure, late day workouts, stress, poor diet, and more, exact a cost, making it difficult for many to fall asleep.

It should be noted that the content below should not be considered or taken as medical advice.

Sleep Hygiene

Good sleep hygiene is important for sleep. Avoid caffeine and alcohol late in the day. Also avoid electronic or blue lighting in the evening.Follow a regular bedtime routine, make sure your bedroom is cool and dark and that your mattress is comfortable and supportive. Here are more suggestions for proper sleep hygiene ..

Keep in mind that over-the-counter sleep aids contain Diphenhydramine (Benadryl, Aleve PM…) and Doxylamine succinate (Unisom SleepTabs), both sedating antihistamines. While these products put you to sleep, they can still be in effect in the morning, leaving you groggy when you wake. Prescription sleeping pills are addictive in the long run, and when you stop taking them, sleep problems can be worse than before you started.

5 most effective natural supplements for sleep

Melatonin is a hormone found naturally in the body that helps control sleep. As a supplement it is one of the most effective sleep aids. It is commonly used for jet lag, regulating sleep-wake cycles in people working night shifts and to treat insomnia. It is known to aid in falling asleep, to lengthen sleep time and improve the quality of the sleep. Melatonin supplements include pills, liquids and chewable tablets, in natural or synthetic varieties. Natural forms are made from the pineal gland of animals.

L-theanine is a compound in green tea that has a calming effect during the day and can induce a deeper sleep at night. But green tea doesn’t have enough L-theanine to significantly improve REM cycles. However, in larger amounts as a supplement, L-theanine is easily absorbed, rapidly getting into the brain, and effecting levels of the amino acids influencing serotonin, one of the most important brain chemicals, or neurotransmitters, for regulating the sleep/wake cycle.

Valerian is a sedative herb that has been used for centuries to treat anxiety and insomnia. Valerian is a natural health product available in powder or liquid form, as a dried herb in tea, or in pills. For sleep it is best taken shortly before bedtime. Valerian is effective for helping people fall asleep and stay asleep through the night, without drowsiness the next morning.

Magnesium is known to alleviate insomnia by decreasing cortisol, the “stress hormone” that can keep you awake at night. In addition, it helps muscles relax, giving a calm, sleepy feeling to help you fall asleep. For sleep issues, magnesium comes in powders, tablets or capsules, alone or mixed with other calming herbs.

5-HTP is a compound gotten from L-tryptophan, the amino acid, found in turkey, which has been credited for sleepiness after a Thanksgiving dinner. 5-HTP works in the brain and central nervous system to increase the production of serotonin, the neurotransmitter that is necessary for a good night’s sleep. 5-HTP supplements come in liquid, tablets or capsule form.

Precautions with Natural Sleep Aids:
Start with a low dosage to see how you react to the new supplement. If you notice anything unusual/unpleasant, stop using immediately. If you are using prescription medication for sleep or any other medications, check with your doctor to be sure there will be no negative interactions. The information above should not be considered or taken as medical advice and it is always wise to seek professional advice.

Quality sleep is just as vital for overall health as healthy eating and exercise. Unfortunately, many people have difficulty falling asleep, wake up often during the night, or do not wake rested. Used responsibly, natural supplements are one way of attaining a more restful sleep. They are also likely to be most effective when used with proper sleep practices and habits. We hope the information above helps you in your pursuit of sleep.