Health

Five Supplements For Better Sleep Backed By Science

In today’s age, everybody has sleeping problems. And since our modern society is all about fast-paced results. Most people drift towards finding short cuts such as sleeping pills or melatonin supplements. However, there’s a tiny problem: those methods don’t work!

If you take pills/hormones, you don’t get better sleep — quite the opposite. Your sleep gets worse. And to top it off, you either get addicted. Or have terrible side effects. Think about melatonin supplementation.

You could instead try to change your sleeping habits. But that takes time and effort. The body has a natural tendency towards homeostasis(keeping everything in balance). Though, in the longterm, that will give you the best results.

But for those who don’t have the time. And still, want better sleep tonight. You don’t have to rely on sleeping pills any longer. Luckily, You can have your cake and eat it too.

Instead, try supplementation. But the right way! The six listed below have undergone lots of research. Those supplements are backed up by science-based facts and have proven to get you a better sleep night rest.

In other words, You can have better deep sleep and REM sleep. And you won’t be tired in the morning.

The way to go about it is with diet. Taking certain supplements and nutrients that support the body in the production of melatonin helps the body to relax, and get better/more profound sleep.

So here are my top six supplements for better sleep.

If there’s one mineral that can make the biggest difference to your health, it’s magnesium. Magnesium is responsible for over 300 biochemical processes in your body, from maintaining muscle to nerve function, brain health, supporting the immune system, and building bones. And yet, 68 % of Americans suffer from magnesium deficiency.

What makes magnesium so crucial for sleep is its relationship with melatonin. Having magnesium deficiency will inhibit the production of melatonin, “‘the darkness hormone.”

Supplementation with magnesium increases deep sleep and lowers stress, which you want to have during sleep.

One supplement I take before bed is EaseMagesium. It’s excellent because the skin directly absorbs the magnesium. Spray 3–4 times and off you go.

Maybe the word tryptophan has thrown you off a bit. So let me explain. Tryptophan acts as intermediate for serotonin and melatonin. And you need melatonin to keep you asleep. So you don’t have those sleepless nights where you stare at the ceiling and hours pass by.

When you take tryptophan-rich foods, you have a healthier sleep. But the time you receive them is essential. Ideally, you want to consume food products such as chicken, pork, beef, turkey, cheese, cashews…

Zinc is another one of those essential minerals we need. Zinc does several things. It’s involved in more than 300 enzymes and 1000 transcription factors(proteins that help regulate our genes). It plays a vital role in structuring our cell membranes and proteins. Also, it stabilizes different DNA binding proteins.

And, Zinc relates to melatonin. If the body wants to convert serotonin(a neurotransmitter in the brain that makes you calm) to melatonin, zinc is needed. Studies have shown that If you have enough zinc, the quality of sleep you get will be higher.

To get zinc without supplementation, you need it most from animal sources such as eggs, beef, lamb, liver.

Also, vegetables work such as brazil nuts, pumpkin seeds, and cashew nuts.

And if you seek a good supplement, you can always go for “Garden Of Life.”

If you go to bed, you want to be relaxed. That’s because if you have stress(cortisol), you will have less melatonin.

Mostly, you want your body to shut down. And calm your nervous system.

To do that, you need sleep supporting herbs that affect GABA, an anxiety-inhibiting neurotransmitter in the brain.

I started using Reishi, a well-known adaptogenic mushroom, for about a month now, and my sleep has been better.

Other herbs with are great to improve sleep quality without producing side effects are Valerian root, Lion’s mane, and Chamomile.

You’ve probably heard that eating fatty fish or taking fish oil is right for you. Well, that’s no myth. Fish and other seafood contain long-chain omega-3 fatty acids(EPA and DHA).

Studies have shown that the intake of omega-3 fatty acids improves mood, increases attentiveness, and improves cognitive functions. It has even been shown as highly beneficial to treat depression. That’s because omega-3 fatty acids reduce inflammation. And inflammation can disrupt sleep and worsen sleep quality.

So it wouldn’t be such a bad idea to eat fatty fish multiple times per week. You could also try a daily intake of 2000–4000 mg of the high-quality cod liver.


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