SUPPLEMENTS FOR Sleep
Many of us have heard of natural supplements such as melatonin to help you sleep, but in fact there are many other alternatives. Below are HIMbody’s top recommend natural supplements to aid in sleep.
Chamomile / Apigenin (tea, extract or pill)
Chamomile – more specifically the ingredient found in it, apigenin, has been proven to help improve sleep. It binds to benzodiazepine receptors in the brain which produces a mild tranquilizing effect.
Since it comes in tea format, it serves as an excellent pre-bedtime warm drink which you can establish as part of your regular sleep routine. However, some don’t like the taste so there are capsule options as well.
Magnesium Threonate
As per Andrew Huberman, renowned neuroscientist, he states – “Magnesium is involved in over 600 enzymatic reactions in your body, so it’s involved in a lot of different things but what we’re interested in is learning more about its role with memory…magnesium is really important for proper memory consolidation in sleep.”
There are multiple types of magnesium supplements, but avoid them such as magnesium citrate as they do not provide the added benefit that magnesium threonate provides.
L-Theanine
L-Theanine has been shown to help you fall asleep faster and also promotes more REM sleep.
REM sleep is important because it stimulates the areas of your brain that are essential in learning and making or retaining memories. And studies in rats have proven that reduced REM sleep may shorten life spans (at least in rats!).
Ashwagandha
Research has shown that taking this supplement helps you to fall sleep faster, stay asleep longer, and overall improved sleep quality. In one scientific study, after taking ashwagandha for six weeks, participants in study described their sleep as being 72% better, on average.
Melatonin and Valerian Root
Lastly, the most common sleep supplement – melatonin – and valerian root, may help you sleep, but studies show varying evidence on their effectiveness. Melatonin is produced naturally in your body, and thus debate continues whether or not supplementing something that already is created naturally naturally actually provides long-term benefits.
Valerian root comes from a tall flowering plant, and some evidence has shown that it helps to reduce the time it takes to fall asleep and improve overall sleep quality.
Valerian root has other benefits as well, such as helping to reduce anxiety. However, as indicated above some studies show that this supplement may not help with sleep. Like anything, some supplements may do wonders for some, and not so much for others. As long as you do your research and understand any risks applicable to you, trying valerian root, melatonin or any other supplement is generally considered low risk, and may help wonders in your ability to get a good night’s rest.
For any supplements, it is strongly recommended to talk to your doctor first prior to taking them to ensure it does not negatively interact with any other medications you are taking or medical conditions you have.
Register now to receive personalized advice and product recommendations to improve your sleep.
