Staying up all night or having trouble falling and staying asleep can negatively influence your health and lifestyle. You know how it is, one more scroll on your favourite social media app, one more late-night movie or book chapter, and your sleep can be completely gone.
Getting rid of those habits might be challenging, but you must know that is not impossible! According to experts, various natural supplements can help you get that sweet sleep every night.Â
Remember that it’s better if you first talk to your doctor before taking any supplements.
Here is what you need to know.
Melatonin, aka the sleep hormone, is produced from the amino acid l-tryptophan. So, there’s no wonder it’s the most commonly used sleep supplement!
What do experts recommend? According to Paul Kriegler, RD/LD, a Registered Dietitian with Life Time, melatonin can highly support restful sleep. But that’s not all.
“[…] melatonin has been shown to support healthy cholesterol levels, normal inflammatory levels and can support restful sleep, especially in those with neurodegenerative diseases, depression, chronic fatigue, fibromyalgia, headaches, and insomnia.”
Ashwagandha is a true wonder, thanks to its special skills of fighting stress and anxiety!
The leaves of ashwagandha contain triethylene glycol, very helpful in inducing sleep. It also supports a better sleep quality so that you can sleep longer and better.
Jujube is an Asian unique herb, and it shouldn’t be confused with the popular gumdrop candies.
This herb originates from Taiwan and is a small tree or even a shrub with some shiny green leaves and thorny branches. The fruit is purplish-red and wrinkly when fully ripen.
You can try jujube as a snack, but the fruit and seed extracts are extremely helpful in supporting deep and restorative sleep.
Magnesium is another popular supplement besides melatonin that can regulate your body’s internal clock.Â
This miraculous mineral for sleep has been associated with reduced feelings of anxiety and stress, controlling how excited the central nervous system can get.Â
Gaba (gamma-aminobutyric acid) is an amino acid naturally found in your body. It acts as a neurotransmitter and blocks some signals to lower nervous system activity, making you feel calmer.
Choosing to take some Gaba supplements can really help you falling asleep, improving your sleep quality, as well.
Studies show that lemon balm might decrease anxiety and sleep troubles. The herb can also reduce stress, cortisol, and depression, improving your lifestyle.
You can try supplements, tea bags, or add some extract of lemon balm into water.Â
Remember that it’s always better if you talk first to your doctor for the best supplement recommendations.