Good sleep is absolutely crucial to your health and well-being, both mentally and physically. If you’re having trouble with your sleep schedule, consider a sleeping aid! There are various natural supplements that can help you get the rest you need!
However, you should note that while these are helpful, they are not needed for everyone and are unnecessary if you already have a consistent sleep schedule. Also remember that these supplements are just an aid, helping issues like random insomnia spells, jet-lag, or other short-term problems. Always consult your doctor before starting a sleep supplement, as they may come with risks or interact with other medications, and do not take long-term unless recommended by a doctor.
Here is a list of the most effective natural sleep supplements to improve your sleep!
Valerian root is a medicine made from the root of an herb to increase your sleep drive! It works to maintain a balance between sleep and wakefulness by promoting alertness when you wake up. It also increases calming chemicals in the brain and lowers physiological arousal, functioning as a natural sedative to help you fall asleep!
Valerian root is most commonly used for sleep disorders, specifically insomnia. Proving to reduce anxiety and stress, it slows down neuron activity in your central nervous system. This causes users to feel calm and relaxed, and can help those with a racing mind at night. On top of stress reduction, slower neuron activity may also improve your time spent in REM sleep, giving you better quality rest too!
Side effects when taking the correct dosage of valerian root are mild, such as stomach aches, brain fog, headaches, and fatigue in the morning. You should avoid taking it with anything that also acts as a sedative, such as alcohol, Xanax, benzodiazepines, or anything that further slows the central nervous system.
Often times, insomnia can be a symptom of magnesium deficiency. Therefore, taking magnesium can improve your sleep efficiency, sleep onset, and sleep quality! It aids in the process of relaxing your body and brain by activating the parasympathetic nervous system, which is the part of the body responsible for helping you relax. This is a good option for people with insomnia, those who need assistance relaxing, or even sleepers who wake up too early!
Healthy adults taking low dosages report no or mild side effects, usually only an upset stomach. However, higher dosages can result in serious side effects such as low blood pressure, irregular heartbeat, and sometimes comas. Pregnant women, breastfeeding mothers, and children should not take magnesium unless prescribed by a doctor. Those with heart blockages or kidney problems should also avoid magnesium as well. Lastly, do not mix this supplement with antibiotics, water pills, or muscle relaxants.
Melatonin is a hormone that strengthens your sleep rhythm by regulating circadian rhythm! Rather than acting as a sedative, it’s a sleep regulator and facilitator that keeps your daily sleep and wake rhythms in sync. Your body makes its own melatonin in the brain’s pineal gland; however if you are experiencing issues such as insomnia, supplementing melatonin can help improve your sleep and wake cycles.
Melatonin not only helps with sleep, but it is a powerful antioxidant proven to have protective and therapeutic benefits for cardiovascular and brain health. It’s a potent anti-cancer agent, suppressing the growth of cancer cells, preventing metastasis, and improving the effectiveness of cancer treatment.
Any of these three natural supplements can be helpful in improving your sleep schedule! Consult your doctor to see if any of these options are right for you, so you can get the rest you need!