Getting a good night’s sleep can be difficult for many people. Whether it is because of stress, anxiety, or other external factors, having difficulty sleeping can significantly reduce your quality of life. To support your need to get to sleep more easily, here are the top 5sleep aid supplements that can help ensure you get good rest.
Whether you just want a little something extra to help you drift off into dreamland or need something a bit stronger, there is something here for you. From herbs and nutrients to melatonin and valerian root, these powerful sleep aids can help you sleep better and improve the quality of your daily life.
These supplements can all be found over-the-counter, but it is important to check with your doctor to make sure they are right for you. As always, keep in mind that dietary supplements should never be used as a replacement for medication prescribed by a doctor or healthcare professional.
Chamomile
Chamomile is a flowering herb that has long been used as a medicinal plant. It has been shown to reduce insomnia, along with other sleep disorders, such as restlessness. It also helps to reduce stress and anxiety, which can make it easier to fall asleep. Chamomile supplements may be taken in tea form, capsule, or extract.
For those who are not keen on the taste of chamomile tea, capsules offer the same effects without the bitterness. If you want faster results, extracts provide the most concentrated form of chamomile.
Melatonin
Melatonin is a hormone naturally produced by the body that helps control your circadian rhythm, or sleep-wake cycle. Supplementing with melatonin can help those with trouble falling asleep and staying asleep. It can also help jet lag and other issues related to disruptions in the body’s natural sleep-wake cycle.
Melatonin supplements come in various forms, including tablets, capsules, liquids, and gummies. If you are unsure of what dosage you should be taking, start with the smallest possible dose and gradually increase until you find the dose that works best for you.
It is important to note that you should not take melatonin if you are pregnant, nursing, or have certain health conditions, unless approved by your doctor. Additionally, melatonin should not be taken with other medications such as antidepressants and blood pressure medications without consulting your doctor.
L-Theanine
L-Theanine is an amino acid found in green and black teas that has been shown to help reduce stress and anxiety. It is also known to promote relaxation and improve sleep quality. Research has shown that L-Theanine combined with melatonin can help reduce the time it takes to fall asleep, and also help you stay asleep longer.
L-Theanine is available in capsule form, and dosages range from 50-200 mg per day. L-Theanine supplements are safe for most people and do not have any known drug interactions, so they can be taken with other supplements.
However, pregnant and nursing women should avoid L-Theanine, as not enough is known about the effects of the supplement on unborn babies and infants.
Valerian Root
Valerian root is an herb that has been used for centuries to promote sleep. It has been shown to help those with insomnia, restless leg syndrome, and other sleep disorders that result in poor sleeping patterns. It is also known to reduce stress and anxiety, which can help improve sleep quality.
Valerian root is available in capsule, tablet, and liquid forms, and is usually taken in doses of 200-400 mg per day. It is important to note that valerian root can interact with certain medications, so it is important to check with your doctor before taking any form of the supplement.
Key Vitamins & Nutrients for Sleep
- Magnesium – Magnesium helps relax the body and decreases nervous system excitability, which can help reduce insomnia.
- Vitamins B6, B9, and B12 – These B vitamins help regulate sleep cycles, support healthy neurotransmitters, and regulate moods.
- Calcium – Calcium helps the body relax, which can help improve sleep quality.
- 5-HTP (hydroxytriptophan) – 5-HTP is a precursor to serotonin, which helps regulate sleep.
- L-Tryptophan – L-Tryptophan helps the body produces serotonin and melatonin, which can improve sleep.
Conclusion
These sleep aid supplements can help you fall asleep and stay asleep throughout the night. By reducing stress and anxiety, they can improve your quality of sleep and help you wake up feeling refreshed and energized. It is important to speak to your doctor before taking any kind of sleep supplement, as some may interact with medications or pre-existing conditions.