There's nothing quite as refreshing as a good night's sleep. Unfortunately, not everyone is lucky enough to fall asleep easily and stay asleep throughout the night. According to the Sleep Foundation, around 70 million Americans struggle with sleep-related problems. While there are prescription medicines out there, many of them can cause side effects and are highly addictive. Natural remedies, on the other hand, can help improve your sleep quality without the risk of addiction. In this article, we’ll be highlighting some natural, non-addictive supplements that can help improve your sleep quality.
1. Magnesium:
Magnesium is a mineral that’s essential for regulating our body’s functions, including sleep. It helps to keep our muscles and nerves relaxed, which ultimately helps us sleep better. Unfortunately, nearly half of the American population is deficient in this mineral. Consuming about 400 to 420mg of magnesium before bed can help improve your sleep quality. You can add more magnesium-rich foods like spinach, almonds, or avocados to your diet, or take supplements.
2. Lavender:
Lavender is known for its calming properties, which can help improve sleep quality. The scent of lavender can help lower your heart rate and blood pressure, inducing feelings of relaxation. You can add lavender oil to your bath, use it in a diffuser, or rub it into your skin before bed.
3. Melatonin:
Melatonin is a hormone that regulates our body's sleep-wake cycle. It's produced naturally in the body, but sometimes, due to factors like stress or exposure to light in the evening, melatonin production can be disrupted. Taking a melatonin supplement (0.3mg to 5mg) an hour before bedtime can help improve sleep quality and duration.
4. Valerian root:
The Valerian plant is known for its use in medicinal purposes since ancient Greek times. It’s a natural sedative that can help alleviate symptoms of insomnia. It’s important to note that Valerian doesn’t work like a sleeping pill, but instead, it helps calm down the nervous system and promote relaxation.
5. Ashwagandha root:
Another traditional herb used to alleviate stress and promote better sleep is Ashwagandha. It's an adaptogen that helps the body combat stress and anxiety. Research suggests that taking Ashwagandha supplements can help improve sleep quality and reduce sleep onset latency.
A good night's sleep is important for overall physical and mental health. Unfortunately, many people struggle with sleep-related issues, and the current pharmaceutical options out there come with side effects and risks of addiction. Thankfully, natural remedies like magnesium, lavender, melatonin, Valerian root, and Ashwagandha can help improve sleep quality without any side effects. Incorporate these natural supplements in your routine, and you’ll be well on your way to a good, restful night's sleep.