Supplements and Vitamins For Good Sleep
Deprivation is called an "epidemic" by some sleep experts. Then, are there supplements and vitamins for good sleep? Come on!
According to sleep-related studies, 70 percent of American adults report sleep deprivation at least a few times per month, while more than 10 percent say they struggle to get a good night's sleep most nights.
Given how important adequate sleep is for healthy immune system function, it's not surprising that many take extra herbs or supplements to get them to sleep well.
Are supplements effective for restful sleep? And if so, what are the best sleeping products?
Below we'll discuss some of the best sleep supplements to promote relaxation and help you relax, as well as how you can take advantage of certain macronutrients (including protein and complex carbohydrates) and vitamins to support sleep.
Why Sleep Is Important
When we do the math, we find that each of us spends nearly a third of our lives on average sleeping. This shows how crucial sleep is to overall mental and physical health.
Adequate rest — which usually means between 7 to 9 hours of sleep per night — promotes overall health, such as supporting cognitive function, a healthy immune system, appetite control, metabolic processes, and more.
When it comes to the ability to concentrate, learn, and think, adequate sleep is important for building alertness, reaction time, coordination, decision making, and short-term memory.
Sleepiness has been identified as a leading cause of daytime fatigue, a not-so-positive outlook, accidents, a sedentary lifestyle, and even the problem of being overweight.
Your body can also be at its best when you get enough sleep consistently, because after all sleep can affect the health of the gut, which is where most of the immune system is located.
Best Sleep Supplements
What are the best supplements for sleep? The truth is, there isn't just one supplement that's the magic formula for better sleep; however, a combination of healthy lifestyle habits plus consuming certain herbs, vitamins, etc. can help support more restful sleep.
Here are some of the best sleep supplements to help you get the sleep you need. Of course, you should always consult a healthcare professional before starting any new pattern or lifestyle, including supplements.
Ashwagandha or "king of adaptogens" has been widely and for centuries known to promote better sleep, help reduce stress and promote positive thinking.
This Indian ginseng promotes healthy energy levels, improves mental focus and concentration, and even supports healthy joints.
Oil Lavender oil has a clean and naturally soothing scent. Many use it and it helps them to rest and relax before going to bed.
There are many ways to use lavender oil such as spreading it for aromatherapy, or adding a drop to your pillow or bed. Products about lavender are widely available in local marketplaces.
Melatonin is a popular promoter of sleep quality, although many use it only for a short period of time.
Melatonin is often referred to as the "sleep hormone" because it helps regulate the body's sleep-wake cycle. Although the body produces it on its own, you can take more in capsule form for better quality sleep.
Most often take melatonin in doses between 1 to 3 milligrams about two hours before bedtime. It can also be used to help you adapt to jet lag on the go.
Best Vitamins and Minerals for Sleep
In a healthy diet there are actually several important nutrients that support sleep, such as magnesium, B vitamins, and complex carbohydrates and proteins that help the body produce neurotransmitters associated with relaxation.
In general, magnesium is an essential mineral responsible for hundreds of reactions in the body, and for its calming benefits.
These substances are actually the least serum electrolytes in the body, but are very important for metabolism such as enzyme function, energy production, and neurotransmitter function.
We get most of our vitamin D from sun exposure, although many adults develop a deficiency of this vitamin by spending most of their time indoors.
Vitamin D is thought to play a role in promoting healthy circadian rhythms that support restful sleep, while B vitamins such as B12 and folic acid generally support healthy cognitive function, energy levels and cellular metabolism.