Few things are more frustrating than having difficulty sleeping. Sometimes, not being able to sleep causes more difficulty in sleeping. You start to worry about the fact that you are not sleeping, and that anxiety keeps your brain active making it challenging to sleep.
Whether you suffer from bouts of insomnia or just some nights find you have trouble falling into a regular sleep pattern, these supplements can help you to not just fall asleep, but also to get a better quality of sleep.
This is one of the most commonly recommended herbs for getting better sleep. Although the specific agent in valerian that makes it so effective at promoting sleep has not been identified yet, research has shown it to possess effective sedative properties.
One theory is that it may increase the amount of gamma-aminobutryic-acid (GABA) in the brain. GABA prevents the transmission of some nerve impulses.
Some research has shown its effectiveness to be increased when combined with hops.
5-HTP is a compound derived from the amino acid L-tryptophan. It is a precursor to the neurotransmitter serotonin, which plays an essential role in our body’s sleep patterns. This supplement is also popular for enhancing mood and may play a role in decreasing appetite. It’s mood enhancing properties can indirectly lead to better sleep as well.
This far too often overlooked nutrient helps to maintain proper nerve and muscle function, a steady heart rhythm, supports our immune system, and keeps our bones from growing brittle. It also helps to regulate our blood sugar levels and blood pressure. A lack of magnesium can inhibit nerve cell communication. The effect of which is cell excitability resulting in a stressed and nervous demeanor.
Studies have shown that not only does magnesium promote better sleep, but it also helps to reduce waking in the middle of the night.
Most multi-vitamins do not contain any or contain very little magnesium, so you will need to supplement if your diet is not providing much magnesium.
This hormone regulates our normal sleep and awake cycle. It can be used in supplement form as an intermittent sleep aid, and has been found to be especially effective in combatting jet lag. Research has shown that our body naturally produces melatonin after the sun sets, letting us know it is time to fall asleep.