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Dream Easier with 4 Supplements and 1 Natural Trick

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Melatonin: The Hormone of Sleep

Summary: The pineal gland in the brain creates the hormone melatonin naturally. It is essential for controlling the sleep-wake cycle. Supplemental melatonin is frequently used to treat jet lag and sleep issues. However, it’s crucial to remember that the FDA doesn’t regulate supplements, so quality and safety may differ.

Melatonin pills assist in regulating your body clock and alerting your body when it is time to sleep. They can be especially helpful for dealing with periodic sleep difficulties or transitioning to new time zones.

Dosage and timing: A little dose of 0.5 to 5 milligrams is usually sufficient for adults. Take it an hour or so before going to bed. Starting with the lowest effective dose is crucial because greater doses may make you feel drowsy the next day.

Magnesium: The Mineral for Relaxation

Magnesium is an essential mineral that the body uses in countless metabolic processes. It can aid in relaxation and sleep since it has a relaxing influence on the nervous system.

How It Helps: Magnesium aids in the regulation of neurotransmitters related to sleep. It can ease anxiety and stress, which makes it simpler to get to sleep and stay asleep.

Dosage and timing: The dosage is variable, but a usual starting point is 125 milligrams of magnesium citrate or glycinate before bed. Avoid going above this limit since too much magnesium can have a laxative impact. Magnesium should normally be taken between 30 and 60 minutes before bed.

3. Nature’s Sedative: Valerian Root

Since ancient times, valerian root has been utilized as a herbal sleep aid. It is believed to function by raising GABA levels, a neurotransmitter with calming effects.

Both anxiety reduction and relaxation enhancement, which are both useful for sleep, can be achieved with valerian root. As fewer overnight awakenings occur, the quality of sleep may also be improved.

Supplements containing valerian root can be found in a range of formats, including capsules, tablets, and teas. Typically, a dose of 400 to 900 milligrams is advised for sleep.

Before going to bed, take valerian root 30 to 60 minutes before.

4. L-Theanine.

L-theanine is an amino acid that can be found in certain mushrooms and tea leaves. Proteins are made up of amino acids and carry out a number of essential bodily processes. L-Theanine does not, however, help to form proteins like other amino acids do. Instead, L-Theanine influences the body’s chemical messengers, neurotransmitters. It is well known for having calming effects and for promoting relaxation without making people drowsy.

According to research, taking supplements containing L-theanine can increase your levels of GABA, dopamine, and serotonin, which encourages relaxation and lowers anxiety.

A 2019 study looked at the effects of combining L-theanine and GABA supplements on the duration and quality of sleep. Gamma-aminobutyric acid, or GABA for short, is a chemical messenger that exists naturally in your brain and has been associated with having a calming impact. It is additionally offered as a dietary supplement.

According to the study, this combination may lengthen deep sleep and REM sleep.

Additionally, before combining any prescription medications with L-theanine before night, see your doctor.

L-Theanine should be consumed 30 to 60 minutes prior to bedtime.

The secret:

Our sleep-wake cycle is greatly influenced by the sun. Melatonin is a hormone that induces sleep, and sunlight aids in reducing its production. We feel more awake and aware in the morning when we are exposed to sunlight since it helps to reset our body’s internal clock.

Another crucial mineral for sleep is vitamin D, which sunlight also aids in raising our levels of. Lack of vitamin D is linked to a higher risk of insomnia and other sleep disorders.

Depending on our age, skin tone, and where we live, we require different amounts of sun to regulate our sleep. Nevertheless, the majority of specialists advise receiving at least 30 minutes of sun exposure per day, preferably in the morning.

It’s crucial to remember that excessive sun exposure can raise your chance of developing skin cancer. If you plan to spend a lot of time outside, wear sunscreen and protective gear.

CONCLUSION:

In conclusion, a variety of products and natural methods may be helpful on the road to improved sleep. Valerian root encourages relaxation and tranquility, melatonin helps to regulate sleep-wake cycles, and magnesium is essential for both sleep regulation and relaxation. In a similar manner, L-Theanine promotes relaxation without making you drowsy by favorably affecting neurotransmitter function. On the other hand, sunlight helps to regulate our circadian cycle, encouraging daytime alertness and improved nighttime sleep. These supplements, in addition to getting enough sunlight, could be used as part of a comprehensive strategy to enhance sleep. To be sure that any modifications to your sun exposure routine or introduction of new supplements are in line with your unique health needs and current treatment plan, it is important to speak with a healthcare professional first.

KEY References

Dresden, D. (2020, November 4). What to know about the health benefits of sunlight. www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/benefits-of-sunlight

Your Sleep/Wake Cycle | NHLBI, NIH. (2022, March 24). NHLBI, NIH. https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle

Suni, E., & Suni, E. (2023, October 5). Light and Sleep. Sleep Foundation. https://www.sleepfoundation.org/bedroom-environment/light-and-sleep

Imafuku, F., Yamamoto, K., Tanaka, E., Aoki, R., & Nishino, S. (2023, May 19). Analysis of the Effects of Known Sleep-Support Supplements in Relation to Life Habits, Sleep Conditions, and Sleep Problems. Nutrients; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/nu15102377

Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019, October 3). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/nu11102362

Sohail, A. A., Ortiz, F. R., Varghese, T., Fabara, S. P., Batth, A. S., Sandesara, D. P., Sabir, A., Khurana, M., Datta, S., & Patel, U. (2021, December 30). The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review. Cureus; Cureus, Inc. https://doi.org/10.7759/cureus.20828

Li, M., Liu, H., Wu, D., Kenaan, A., Geng, F., Li, H. B., Gunaratne, A., Li, H., & Gan, R. (2022, April 4). L-Theanine: A Unique Functional Amino Acid in Tea (Camellia sinensis L.) With Multiple Health Benefits and Food Applications. Frontiers in Nutrition; Frontiers Media. https://doi.org/10.3389/fnut.2022.853846

L-Theanine. (2022, November 22). Memorial Sloan Kettering Cancer Center. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/l-theanine

Capas, A. (2023, July 19). Here’s What You Need To Know About L-Theanine. Cleveland Clinic. https://health.clevelandclinic.org/l-theanine/

Kim, S., Jo, K., Hong, K. T., Han, S. H., & Suh, H. J. (2019, January 1). GABA and <scp>l</scp>-theanine mixture decreases sleep latency and improves NREM sleep. Pharmaceutical Biology; Taylor & Francis. https://doi.org/10.1080/13880209.2018.1557698

Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019, October 3). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/nu11102362

Davis, J. L. (2008, April 10). Sleep Supplements: Melatonin, Valerian, and More. WebMD. https://www.webmd.com/diet/features/natural-good-sleep-tips-on-melatonin-valerian

Geng, C. (2023, August 1). Does magnesium help you sleep? https://www.medicalnewstoday.com/articles/magnesium-for-sleep

Summer, J., & Summer, J. (2023, October 5). Valerian Root for Sleep. Sleep Foundation. https://www.sleepfoundation.org/sleep-aids/valerian-root

Horton, J. (2021, June 28). Does Magnesium Help You Sleep? Cleveland Clinic. https://health.clevelandclinic.org/does-magnesium-help-you-sleep/

Bilodeau, K. (2022, April 1). Supplementing your sleep. Harvard Health. https://www.health.harvard.edu/staying-healthy/supplementing-your-sleep

Costello, R. B., Lentino, C. V., Boyd, C., O’Connell, M. L., Crawford, C., Sprengel, M., & Deuster, P. A. (2014, November 7). The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutrition Journal; Springer Science+Business Media. https://doi.org/10.1186/1475-2891-13-106

Bent, S., Padula, A., Moore, D. H., Patterson, M., & Mehling, W. (2006, December 1). Valerian for Sleep: A Systematic Review and Meta-Analysis. The American Journal of Medicine; Elsevier BV. https://doi.org/10.1016/j.amjmed.2006.02.026

Shinjyo, N., Waddell, G., & Green, J. (2020, January 1). Valerian Root in Treating Sleep Problems and Associated Disorders—A Systematic Review and Meta-Analysis. Journal of Evidence-based Integrative Medicine; SAGE Publishing. https://doi.org/10.1177/2515690×20967323

Suni, E., & Suni, E. (2023, September 8). Melatonin and Sleep. Sleep Foundation. https://www.sleepfoundation.org/melatonin

Office of Dietary Supplements – Magnesium. (n.d.). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Valerian. (n.d.). NCCIH. https://www.nccih.nih.gov/health/valerian

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