8 Sleep Supplements to Count Instead of Sheep
If you’re having trouble falling asleep, you’re hardly alone, as studies have shown that a full 83% of America suffers from difficulty catching Zzz’s. We’re over-stressed and anxious, which makes sleep elusive, as our brains seem to have no shut-off switch. It’s no wonder, then, that remedies like natural sleep supplements have become increasingly sought out by millions of sleep-deprived individuals all over the country. Before you stock up, however, know which ones will actually benefit you and promote your healthy lifestyle.
1. Vitamin D
Your brain’s sleep sector has a large concentration of Vitamin D3 receptors, and when your body is suffering from deficiencies of Vitamin D3, it can disrupt the whole sleep-wake cycle. In addition, Vitamin D3 plays a vital role in the function of other hormonal processes in the body that affect things like digestion, metabolism, reproduction, and even cardiovascular health – all of which significantly influence sleep patterns.
Vitamin deficiencies should be addressed or avoided by taking D3 supplements of 2000 to 5000 IUs each day, which boosts levels in the blood to numbers that will benefit most people.
Magnesium plays a crucial role in calming the nervous system and fighting inflammation. If you’re deficient, your nervous system may be going haywire, and your inflammation levels could be high, keeping sleep just out of reach. Magnesium also supports serotonin levels, which elevates the mood and calms the brain. Take a supplement of 400 to 1200 mg per day – about 10 mg per kilogram that you weigh. Try a topical cream to get more ready absorption by the body or take
magnesium supplements, which can help in coping with any stress or anxiety that might be leading to poor sleep.
Melatonin is a naturally produced hormone that is released in response to darkness. Light exposure can inhibit the release of melatonin, which can disrupt your body’s sleep-wake cycle and affect your body’s core temperature.
Melatonin supplements should only be taken right before going to bed at night. Dosage will depend on each individual, though studies have shown that between 0.5 and 6 mg will improve sleep and reduce instances of insomnia. However, up to 100 mg is still safe and can be highly beneficial.
5-HTP is a compound that synthesizes melatonin and serotonin, and
5-HTP benefits the body by elevating serotonin, which is especially helpful to individuals suffering from high levels of cortisol and stress. 5-HTP is often most effective when it has been blended with other sleep supplements such as melatonin.
Taurine is a type of amino acid that aids in calming anxiety levels by supporting the function of the neurotransmitter GABA, which allows the brain to shut off and encourages rest. Supplements containing 1 to 3 grams of taurine should be taken before bedtime to see full benefits.
Inositol is a type of natural sugar found in plant sources including nuts and citrus fruits that is believed to aid sleep and calm anxiety by activating the serotonin and orexin pathways in the brain which keep the mind calm and orderly. Inositol supplements come in powdered form and should be taken in doses between 2 to 10 grams before bedtime. When paired with magnesium supplements, it has been shown to be even more effective.
7. Valerian & Lemon Balm
Both of these medicinal plants activate GABA, which calms the brain but also have a sedative effect. The best dosage will be determined by each individual’s level of stress and the severity of their insomnia. Many people benefit from taking 80 mg of lemon balm and 160 mg of valerian.
L-theanine is an amino acid that can be found in green tea and aids sleep by boosting serotonin levels in the brain and increasing GABA levels. Fortunately for caffeine addicts, it also balances out caffeine-induced sleep deficiencies. Sleep supplements combining L-theanine with herbs like lemon balm and valerian are most effective, but pure
L-theanine supplements are also beneficial in encouraging sleep.
Visit an Ask Everwell Expert Today to Learn More!
Sleep is extremely important to the way your brain and your body functions, but if you’re deficient in certain vitamins and nutrients, you could be counting sheep with little success. At Everwell Specialty Pharmacy, we offer clients
Ask Everwell consultations with medical experts and highly trained health professionals who can discuss your concerns and help you identify symptoms. We’ll work with you to offer you advice and guide you along in finding a solution that’s right for you.
Don’t let restful sleep be a distant memory! Come into
Everwell Specialty Pharmacy today for your Ask Everwell consultation to learn more about how to find a sleep supplement that will make your dreams come true!