- Melatonin -- Your body, via the pineal gland, naturally produces this hormone, which is responsible for regulating your sleep-wake cycles. Ideal for short-term use, and often taken by those experiencing insomnia or jetlag, melatonin may have side effects that include nausea and headaches if the dose is too high. Starting with a small dose and increasing as necessary will allow you to make the most of this supplement.
- GABA (gamma-aminobutyric acid) -- This is the amino acid responsible for regulating the nerve activity in the brain, and low levels of it can inhibit deep sleep.
- Valerian root -- Known to promote relaxation and deep sleep, this supplement can be taken either as a tea or capsule. It is known to increase GABA levels.
- L-Tryptophan -- Another sleep-promoting amino acid, a 500 mg supplement can maintain serotonin, which plays a role in regulating sleep.
- L-Theanine -- An amino acid present in green tea, it helps create a sense of calm in those who take it. It is also available as a pill, and doses of 50 to 200 mg are recommended.
- Magnesium -- Apart from normalizing blood pressure and promoting bone health, magnesium also plays a role in sleep. A lack of it can lead to insomnia. Taking magnesium orally, or rubbing magnesium oil on skin can help relax muscles and promote better sleep.
- Lavender -- The scent of this flower is instantly calming. Dried lavender under your pillow or inside a sleep mask, or else a lavender-scented spray can help put your in a more relaxed mood perfect for sleep.
Sleep better
For most adults, a good night's sleep can mean the difference between having a great day and a terrible one -- though as all too many people can attest to, quality sleep is not that easy to come by. According to the American Sleep Association (ASA), 50 to 70 million adults in the United States have some sort of sleep disorder, from sleep-related breathing disorders (such as snoring and apnea) to insomnia and narcolepsy. At the same time, 35.5 percent of adults reported having less than seven hours of sleep within a 24-hour period, which means they fall short of the recommended minimum of seven to nine hours of sleep for adults.
Apart from taking supplements, there are other things you can try to improve your sleep. Here are some tips to get a better sleep, as recommended by ASA:
- Have a regular sleep schedule, going to bed and waking up at the same time every night.
- Avoid naps, as these can lead to difficulty in initiating sleep.
- Don't lie awake in bed for longer than 10 minutes. If you find yourself unable to fall asleep, ASA recommends getting out of your bed and sitting on a chair instead, in the dark, until you are sleepy.
- In the same way, don't read or watch TV in bed. It is important to disassociate your bed with wakefulness, so reserve it only for sleep and sex.
- Avoid taking any form of caffeine after noon.
- Avoid cigarettes, alcohol, and other substances that can interfere with your sleep.
- Exercise regularly, but not after 2 p.m., as doing so may make it difficult to fall asleep.
- Create the perfect sleep environment: keep it dark, cool, and quiet.
- Start a pre-bedtime ritual -- this can be anything from taking a relaxing bath or shower, or engaging in meditation.
Combining these practices with the right supplements can ensure that you never have to suffer from the effects of bad sleep again.
Learn more about supplements and how you should be taking them on SupplementsReport.com.
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