Getting enough sleep each night is critical for good health. Sleep is essential for property brain and body function and can help improve your memory, enhance your creativity, and even assist you in making better decisions throughout the day. When you don’t get enough sleep, you’re raising your risk of obesity, heart disease, and diabetes.
However, with our busy schedules, it can be difficult to get a good night’s sleep. Stress and anxiety can also affect the quality of your sleep, even if you’re getting at least 7 hours of sleep a night.
Good sleep starts with good habits which can include taking a natural supplement to relax your body and mind before bed.
Here are five natural supplements to help you sleep better.
Melatonin
Your body produces melatonin naturally. This hormone sends the message to your brain that you should go to sleep. So, your melatonin levels are higher in the evening and the levels go down in the morning.
If you find that it’s difficult to fall asleep at night, you can try a melatonin supplement. Melatonin also helps with jet lag and insomnia. If you have a work schedule that requires you to sleep during the day so you’ll be prepared for an evening shift, melatonin can improve daytime sleep as well. Melatonin is not habit-forming and can be used long-term or for a few weeks at a time.
Valerian
Valerian is an herb that originated in Europe and Asia and can be used for restful sleep and to curb anxiety and depression symptoms. Women in menopause or postmenopause may also experience more restful sleep when they take valerian root about an hour before bed. Since valerian calms the nervous system, you can take the supplement when you’re feeling anxious or need to slow your mind down so you can achieve a state of relaxation before bedtime. Valerian root is available in capsule form, but you can also take it in a tincture or tea.
Magnesium
This mineral is essential for several functions in the body. Magnesium can improve the health of your heart, help alleviate migraines, and improve brain function. Magnesium is helpful for calming the body and mind, so if you take it before bed, you may find it easier to fall asleep. It’s also a good idea to take magnesium and melatonin together since magnesium helps regulate melatonin production. Taking magnesium with both melatonin and vitamin is also an effective natural treatment for insomnia. For more information on Magnesium sleep aids, click here.
According to one study, 46 participants were given 500 mg of magnesium or a placebo every day for two months. The people in the magnesium group experienced better overall sleep and had higher levels of renin and melatonin, which are both sleep-regulating hormones.
Lavender
Lavender is often associated with relaxation and the plant is available all over the world. You can put lavender oil in the diffuser to experience the benefits or spray some lavender oil on your pillow or sheets at night to soothe your nervous system. Several studies assert that smelling lavender oil a few minutes before bedtime can improve the quality of your sleep. Lavender is especially helpful if you have insomnia, particularly if you’re a young adult or female. Older individuals who suffer from dementia can also benefit from lavender since the oil can prevent sleep disturbance. It’s best to inhale lavender oil or flower extract since taking it orally can cause stomach pain and nausea.
CBD
CBD is becoming more popular for its impressive effects on the mind and body. CBD connects with our body’s endocannabinoid system to balance your mood and prevent insomnia. CBD can also ease anxiety so you’ll feel a sense of calm when it’s time for bed. You can take CBD in capsules or gummies, or you can use it externally in the form of a cream or oil. If you apply CBD cream to your body, you may also find that your muscles and joints will feel better, and you’re able to sleep better when you’re not in pain. If you’re in or near the San Diego area, you can find CBD oil in San Diego to improve your well-being and help you get a great night’s sleep.
Keep in mind that you can take a combination of these natural supplements to come up with a natural sleep remedy that works for you. Pay attention to how your body feels so you’ll know which herbal remedies promote relaxation for you
Written by Samantha Higgins
Author: Mandy Kloppers
Mandy is a qualified therapist who treats depression, anxiety, OCD, PTSD, trauma, and many other types of mental health issues. She provides online therapy around the world for those needing support and also provides relationship counselling.
