Everyone suffers with occasional sleep troubles every once in a while. Whether it’s from a stuffy nose or sore throat, stress at work or even an old mattress, sleep problems can easily affect your day-to-day and leave you tired and foggy-brained the next day. Many people may recommend prescription-strength sleep medication that can not only give you next-day grogginess, but may leave you with a dependence on them if used too often. If you want a natural way to try and ease your sleep troubles, there are many vitamins and supplements you can take before bed to help you relax and get the best night’s sleep that you can. Magnesium
Magnesium can be found in many multi vitamins, but can also be taken before bed to sleep. Magnesium is a mineral that helps your heart and brain function properly, but is proven to help quiet your mind and body and help you relax, which may help you sleep. Magnesium can help relax your muscles, which may help ease any body aches, and may help your body regulate its melatonin levels, according to some studies.
Magnesium can be found in a multi vitamin or by itself in a tablet or capsule. You can also get magnesium from some foods like greens, nuts and seeds.
Melatonin
Melatonin is one of the most popular sleep aids. It’s produced naturally in your body during bed time that tells your brain that it’s time to start to wind down and sleep. They rise and fall according to the time of day, meaning they’re higher at night when your body needs rest.
Melatonin is best to help you occasionally help reset your circadian rhythm and fix your sleep schedule. It’s popular for instances like jet lag, where your melatonin production times may be off.
However, melatonin can also be used for daytime sleeping if you work the night shift or just have a different sleeping schedule. Although melatonin shouldn’t be taken daily, there is no risk for a dependency like a prescription sleep medication, as it is a natural supplement. Ideally, it should be used for short periods to help you sleep. Most recommendations for melatonin fall between 3-10 mg about half an hour before bed.
Melatonin is over the counter, so you don’t need any type of prescription. You can find it in many different forms, including tablets, capsules or gummies. There are even some drinks that contain melatonin that you can drink before bedtime.
L-Theanine
L-Theanine is an amino acid that can be found in many natural sleep aids. Naturally, it’s found in green and black tea and can also be found in some mushrooms. As a sleep aid, it’s said to help ease anxiety and reduce stress, both of which can help aid in sleep and reduce insomnia.
L-Theanine is the ingredient in tea that makes it something you reach for when you need something soothing and relaxing. Aside from helping you relax, however, it’s also shown to help increase focus when paired with caffeine. This makes it a supplement you can take before bedtime or when you wake up in the morning. However, it will only help with sleep when taken before bed without caffeine.
This supplement can be found in pill or tablet form like others, but is also an added ingredient to many supplements or gummies made to help you fall asleep.
Sleep is a necessary body function that can help improve your physical and mental health. The seven to nine hours your body spends asleep is when your brain works to process your day and your joints repair themselves. Make sure you’re getting the best sleep you can to reap all the benefits.
