When you don’t get enough sleep, it can increase your chances of developing a number of chronic diseases, such as heart disease, type II diabetes, depression, and obesity. Unfortunately, one-third of US adults report that they do not get the recommended amount of sleep on a typical night.
A lot of different things can cause sleep deprivation or developing a sleep disorder. Some of these include working odd hours, having an unsupported sleeping environment, medical problems, aging, or too much stimulation before bedtime.
If you’ve been having trouble sleeping, you might be wondering what sleep supplements are available to help you get a good night’s rest.
Let’s take a look at some of the best sleep supplements on the market as well as some other things you can do to improve your sleep.
The Best Sleep Supplements
It is important to understand that good sleep habits and practices are the starting point for improving your sleep. However, sometimes you need a little extra help. Rather than taking prescription sleep pills, there are a number of natural options available to help when dealing with insomnia or other sleep issues.
Your body produces melatonin naturally. This hormone is released to tell your brain that it is time to wind down and get some rest.
In an ideal scenario, your melatonin levels would naturally rise in the evening and lower in the morning when you wake up. However, your sleep cycle can get disturbed and the hormones can be released at the wrong time of day.
Melatonin is particularly helpful for people to work shift work or who have jet lag. Check out these sugar bear sleep gummies that are formulated with melatonin to help you get a good night’s sleep.
The root of the herb known as valerian is a common natural treatment to help improve sleep quality as well as treat the symptoms of depression, anxiety, and menopause. Native to Asia and Europe, many people find valerian root to help with sleep disorder symptoms. That being said, there is a need for more studies to be done on the efficacy of this sleep supplement.
Magnesium is essential and countless processes of your body. Important for heart health and brain function, magnesium can help to quiet both your body and your mind. This can help you wind down and have an easier time falling asleep.
The beautiful lavender plant has a wonderfully soothing fragrance that is thought to help improve sleep quality. Using lavender aromatherapy might help you wind down before sleep and have a better night of rest.
Another popular herbal remedy when dealing with insomnia is passionflower. Native to North America, a number of animal studies have demonstrated the sleep-promoting effects of this supplement.
Some studies have found that glycine can help you improve your sleep quality. This amino acid plays an important role in your body’s nervous system.
It has been suggested that consuming glycine right before you go to sleep can improve your overall quality of sleep while also helping you fall asleep faster.
Healthy Sleep Habits
As mentioned above, good sleep often begins with having healthy sleep habits. While supplements can help if sleep habits aren’t enough, it’s important to make sure that you are doing everything you can to prioritize restful sleep.
Here are some of the habits you might consider picking up before trying supplements:
- Increasing your exposure to bright light during the day
- Reducing your exposure to blue light in the evening
- Avoiding consuming caffeine later in the day
- Reducing the occurrence of long or regular naps during the day
- Waking up and going to bed at consistent times every day
- Avoid drinking alcohol
- Optimize your bedroom environment by controlling the noise, temperature, external lights, and the arrangement of the furniture
- Keep your bedroom at about 70°F
- Avoid eating late at night or right before bed
- Take some time to clear your mind and relax in the evening before bed
- Take a relaxing shower or bath before you go to sleep
- Make sure that your mattress, bed, and pillow support your sleep needs
- Get regular exercise but avoid exercising right before bed
- Avoid drinking liquids right before bed
When you sleep, your body and your mind have time to recharge. This is what allows you to feel alert and refreshed when you wake up in the morning. While some of the sleep habits might seem like a lot of work, it is worth it in terms of what healthy sleep can do for your health and how you feel.
While everyone is different, most adults need at least seven hours of sleep. Without this much sleep, their cognitive and behavioral function can start to suffer. There are serious repercussions for getting an insufficient amount of sleep, so it’s important to make it a priority in your life.
Are You Having Trouble Sleeping? These Supplements and Tips Could Help
As you can see, there are a number of sleep supplements you can take to help you get a good night’s sleep. On top of that, there are a number of habits and behaviors that you can adopt to help improve your sleep quality.
If you are having trouble sleeping, you might consider visiting a doctor to rule out any potential medical issues that could be the cause. For most people, though, adopting healthier sleep habits can make a huge difference.
Did you find this about the best sleep supplements interesting? If so, be sure to check out the rest of our blog for more fascinating and informative content!