SUPPLEMENTS FOR BETTER SLEEP

SUPPLEMENTS FOR BETTER SLEEP

Lack of sleep can have a huge impact on your health. Sleep is necessary for the functioning of the brain and immunity and helps repair one’s muscles alongside other benefits. This article explains the various supplements individuals can use to enhance their sleeping patterns.

Factors to Consider for the Best Sleep Supplement

It Should be Efficient and Gentle

The supplement should be gentle to your stomach and your body generally. You should check ingredients used for a human trial in clinics. Therefore, the supplement should be efficient so that the highest percentage is absorbed in the bloodstream. The supplements should be easy to take at night.

 Justify the cost depending on the ingredients

 Affordable sleeping supplements probably have one active ingredient. The expensive one will be of the best use to an individual. The expensive ones contain more than one ingredient, including some important nutrients.

Consists of fewer other ingredients

Some supplements contain more powerful ingredients, unlike others. Selecting a supplement with the most preferred ingredients for ones’ use is key. Getting one supplement free from allergens supplements such as peanuts, eggs, gluten, and much more is the best.

 The Reputation of the Companies

Supplements products from reputational companies practice transparency and produce quality products. Most of their product is third-party tested; hence ensure that the product you are using is pure and high-quality. The product you purchase should contain ingredients that have been relevant by health care practitioners.

8 best Sleep Supplements of 2022

Melatonin

This hormone in our body is secreted when one needs sleep. Melatonin supplements are necessary for adjusting the sleep time one is not used to. There is no established evidence that melatonin can help in enhance sleep on an ongoing basis.

L-theanine

It’s found in green tea as an amino acid. The semen supplements used frequently are artificial as it works by blocking the brain’s receptors that introduce stress. Altınkaynak et al. (2018) state that it is recommended that 200mg of L-theanine should be the lowest limit you should take to enhance the sleeping effect.

Magnesium bisglycinate

Magnesium is combined with glycine molecules to enhance its bioavailability in this supplement, making it convenient and gentle to be absorbed before getting to bed. Supplements with magnesium have been seen to help with sleep. Glycine can be obtained in foods rich in proteins like eggs, meat, fish, and dairy.

Jujube seed extract

Mahmoudi et al. (2020) explained that Jujube seeds had been used for relaxation and sedation in traditional Chinese medicine for a long time. It is in powder form and supports and calms the brain. Jujube seed extract always contains vitamins, minerals, and fatty acids that are useful in enabling one to sleep.

Rafuma leaf extract (Apocynum venetum)

Setiati & Putra (2016) state that Rafuma leaf extract is a plant extract historically used in China to increase the quality of life and mental being.  Supplements containing Rafuma leaf extract can help one sleep faster and even deeper.

Hemp extract

Full-spectrum hemp consists of several plants components, including CBD, which helps the calming effect. Taking it before bedtime enhances sleep, enables one to relax, and promotes mood. A hemp extract with CBD not more than 20 mg is the best for sleep.

Valerian and hops

The two are herbal supplements for sleep and calming stress-related problems. Valerian roots have a history of helping one sleep well. Hops have been used for a long time in aiding and have been of great help to many. You can use both of them to sleep well. Valerian has been used to help fall asleep more quickly and make one sleep for a longer time.

Magnolia bark

It’s a traditional way to help one sleep. Obtained from the bark of a magnolia tree. The bioactive compounds in magnolia bark have slow-wave sleep effects and rapid eye movement. For those who prefer herbals over chemicals, magnolia bark is the best choice.

Conclusion

Individuals can go for the best one for their use, or perhaps one can try it all to see which suits them the best. You should consider the factors above to ensure you get the best, which will help you sleep well and comfortably and won’t affect your normal health. One needs to follow the instructions on the supplements. The best supplement is the one that doesn’t affect your well-being.

Reference

Altınkaynak, Y., Kural, B., Akcan, B. A., Bodur, A., Özer, S., Yuluğ, E., … & Örem, A.

            (2018). Protective effects of L-theanine against doxorubicin-induced

            nephrotoxicity in rats. Biomedicine & Pharmacotherapy, 108, 1524-1534.

Mahmoudi, R., Ansari, S., Haghighizadeh, M. H., Maram, N. S., & Montazeri, S. (2020).

            Investigation of the effect of jujube seed capsule on sleep quality of

            postmenopausal women: A double-blind, randomized clinical trial. BioMedicine,

            10(4), 42.

Setiati, S., & Putra, R. P. (2016). Guideline for Dyslipidemia Management: Focus on

             Adults and Elderly. Tips Praktis Menangani Masalah Kesehatan Pasien Geriatri.

MS, University of Tartu
Sleep specialist

Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

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