It’s true that we all experience a bad night’s sleep from time to time. Unfortunately, sleep problems can last for days or weeks. So many things can disrupt our sleep cycles, like what we eat, drink, what we do right before bed, and overall stress. Getting consistent quality sleep comes from being in good general health and sticking to a bedtime routine. This includes being in a dark, cool, and quiet environment with no electronics at least 30 min before bed. Many people also find it beneficial to practice meditation or yoga daily to aid general health and relaxation. Additionally, try the following supplements to help you sleep better. Make sure to consult your physician or healthcare practitioner before taking new supplements.
Magnesium is a mineral that is vital for a healthy bone structure, but it is also the substance that helps your muscles to relax. A magnesium deficiency can cause muscles to stay tight or contract, making it difficult to relax for sleep.
We get magnesium from foods like whole grains, vegetables, squash or nuts. However, you may not be getting enough from diet alone. For a further magnesium boost, you can purchase it in a supplement form. My personal favorite is a powder form by Natural Vitality called Natural Calm. I drink it in warm water with lemon in the morning and right before bed.
L-tryptophan is an essential amino acid in which the body changes into serotonin. Serotonin is crucial for mood and sleep. L-tryptophan is found naturally in foods such as chicken, eggs, fish, and tofu. Taking an L-tryptophan supplement can help ensure you are getting what you need. This, in turn, will aid in keeping your mood stable so you can fall asleep with ease.
The pineal gland produces melatonin in the body and functions as part of your natural sleep cycle. The body produces a higher level of melatonin at night, allowing you to sleep when it’s dark. Some research has linked melatonin supplements to a better night’s sleep if the body has trouble regulating in naturally. Do start off with the lowest dose possible, as it doesn’t agree with some people. I recommend using a high-quality brand of melatonin, click here for more information and options.
Lavender is a flowering plant that is often sold in dried or essential oil form. Lavender has a potent fragrance that has long been praised for enhancing relaxation and even sleep. Diffusing the essential oil or smelling it before bedtime is recommended to promote a sense of calm. You can also put some lavender oil into a bath to relax before going to sleep.
Chamomile is a herb derived from a white and yellow flowering plant. For years it’s been heralded for its properties as a sleep supplement. Generally, you’ll find it sold as a chamomile tea, but you can also purchase it in a pill format. Many people prefer to consume as a tea before going to bed, as the warm indulgence also helps them to relax.
Magnolia is a flowering tree that is often used for its flower buds or bark. It has been used to reduce anxiety and insomnia. Again, the essence can be diffused or used in a bath. You can also buy magnolia as a supplement and find it in supplements such as Seditol.
**** This post is strictly informational and is not meant to replace the advice of your healthcare provider. Women’s lifelink, it’s owners, administrators, contributors, affiliates, vendors, authors and editors do not claim that this information will diagnose, treat, or improve any condition or disease.