After a stressful day, sometimes simply falling asleep seems like another chore. Sleep disturbances and issues may be due to external or internal factors like stress, medications, sleep disorders, environment, etc. Many factors go into creating better sleeping habits and hygiene like reading a book before bed, saying away from electronics before bed, an exercise routine, practicing stress-relieving activities, cutting caffeine, and more.
But what about sleeping aids? There are a lot of sleeping aid supplements out there on the market. Here are a few natural agents that may help you get a better and deeper sleep to begin to feel rested in the mornings!
Simply drinking a warm cup of tea can relax your body at night. But what tea blends can provide other benefits? Valerian root tea has been shown to improve sleep and reduce stress because it contains natural sedatives, valepotriates, and sesquiterpenes. Valerian root tea can help you fall asleep faster but beware of the smell! You can add a dash of unsweetened nut milk and stevia or mink fruit to improve the taste.
Chamomile tea can also improve sleep due to its calming effect. Chamomile contains an agent called apigenin, which binds to receptors in the brain that create a tranquilizing effect.
Adding a cup of tea to your night routine can definitely help! Here are a few more natural herbs and plants that can be served in tea form to improve quality of sleep:
Melatonin, an over-the-counter supplement, can be found in almost every pharmacy, supplement, or grocery store. Melatonin exists naturally in your brain, and it helps with your sleep cycle. Melatonin production is tied to the light available in your environment. During sunrise, melatonin production reduces, and as the sun sets melatonin production increases. However, since we live in a world where blue light and indoor light are present, melatonin levels can be disrupted. Therefore, taking a melatonin supplement can help.
Magnesium supplementation has been shown to cause a relaxation effect on the body. Magnesium works through different mechanisms in the body. But when it comes to sleep, it is important to note that magnesium plays a significant role with neurotransmitters in the nervous system and the brain. Magnesium binds with the neurotransmitter GABA, which is responsible for calming down nerve activity. By calming down this activity, the body and the brain can relax and get you ready for bed!
Have you noticed that after eating turkey, you feel tired? That may be due to its rich tryptophan content. L-tryptophan works synergistically with serotonin and melatonin production. Because of this, eating foods rich in tryptophan like oats, turkey, nuts, and seeds may help improve sleep.
Before taking any supplement, it is important to talk to your nutritionist or health care provider to see what would work best for you and your needs.