Good sleep is
of paramount importance. Here are few Supplements that can help in
Promoting Good Sleep.
A robust sleep is of paramount importance if you
desire good health. I already expatiated about sleep in one of my erstwhile
blogs, i elucidated everything why sleep matters, health risks of rotten sleep,
how much sleep you need? – you can check out that blog by clicking here.
In this blog, I will pontificate about some
supplements that can help you in getting good sleep if you find yourself
jittery and unable to sleep well.
So if you want little aid in acquiring good sleep,
consider these four supplements:
MELATONIN
Melatonin is a hormone which your body produces
naturally, which signals your brain that it is the time to sack out.
The hormone’s cycle of production and release is
influenced by the time of day – melatonin levels naturally rise in evening and
fall down in morning.
Melatonin supplements have became a popular
sleeping aid, particularly in instances where melatonin cycle is disrupted.
Several studies report that melatonin improves
daytime sleep quality and duration. This is particularly beneficial for those
whose schedule require them to sleep during daytime.
Specifically, melatonin seems to reduce the time
people need to fall asleep and increases the total amount of sleep.
Studies which observed beneficial effects generally
provided participants 3-10 mg of melatonin before bedtime.
MAGNESIUM
Magnesium is a mineral involved in hundreds of
processes in human body and is important for brain functioning and heart
health. In addition, magnesium may help quiet the mind and body, making it
easier to fall asleep.
Studies shown that magnesium’s relaxing effect may
be due to its ability to regulate melatonin production. Magnesium also seems to
elevate the levels of gamma-amino butyric acid – a brain messenger with calming
effects.
Studies have shown that insufficient levels of
magnesium in your body are likely to trouble sleep.
One study gave 46 participants 500mg of magnesium
or a placebo daily for 8 weeks. Those in magnesium group experienced better
overall sleep quality. This group also had higher levels of melatonin and
renin, two hormones that regulate sleep.
LAVENDER
Lavender is a plant that can be found on almost all
continents. Lavender’s soothing fragrance is believed to enhance sleep. In fact
several studies show that simply smelling lavender oil for 30 minutes before
sleep maybe enough to improve the quality of sleep.
This effect appears particularly strong in those
suffering from mild insomnia. Another study gave 221 patients suffering from
mixed anxiety disorder 80mg of lavender oil supplement or a placebo per day.
By the end of 10-week study, both groups had
experienced improvement in quality and duration of sleep. However the lavender
group experienced 14-24% greater effects, without any reported side effects.
GLYCINE
Glycine is an amino acid that plays an important
role in nervous system. Recent studies showed that it may also help improve
sleep.
Exactly how this works is unknown, but glycine is
thought to act in by lowering body temperature at bed time, signaling that it’s
time for sleep.
In one study, participants suffering from poor
sleep consuming 3gram of glycine or a placebo immediately before bedtime
showed improved objective measures of sleep quality compared with the
placebo group. Glycine supplements also helped participants fall asleep faster.
You can buy glycine in pill form or as a powder
that can be diluted in water. Taking up to 0.8 grams/kg of body weight per day
appears to be safe, but more studies are needed. Many sleep study participants
only took 3 grams a day.
You can also increase your glycine intake by eating
foods rich in the nutrient, including:
- Animal products such as bone broth, meat,
eggs, poultry, and fish
- Beans
- Spinach
- Kale
- Cabbage
- Fruits like bananas and kiwi
DONE.
So that’s all about today’s blog, I've explained the most prominents supplements that can help promoting good sleep.
See you all in my
next blog. Till then, stay fit, keep exercising and be benevolent
towards others.
REFERENCES:
https://www.onlinelibrary.wiley.com/doi/full/10.1111/j.1479-8425.2007.00262.x
https://www.pubmed.ncbi.nlm.nih.gov/20512042/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
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