Natural Sleep Aids & Relaxation Supplements

There are several treatment options for those who have difficulty sleeping and falling asleep, such as the use of natural remedies such as valerian, passionflower or chamomile. Some medications can be used without a prescription, such as melatonin and doxylamine, unlike others that are hypnotics and sedatives and must be prescribed by the doctor.

To improve sleep quality, we could simply establish certain healthy habits: eat healthymeals, exercise regularly, and take our time to relax.

Check out some herbal aids for sleeping well.

• • Valerian

The root of valerian has a calming effect, reducing anxiety and improving the quality of sleep. The recommended dose ranges between 45 and 450 mg.

• • Chamomile

Chamomile is a plant that helps to calm our nerves, relax and reduce stress and anxiety, which often cause insomnia. To benefit from chamomile’s superpowers, you can prepare a tea before bedtime.

• • Lavender

Lavender is a plant with purple flowers, which is beneficial to our health and easily accessible in stores. To fall asleep faster and improve the quality of sleep, just smell a few drops of its essential oil for about 30 minutes before sleeping.

Natural Sleep Aids: Routines to combat insomnia

Supplements aside, you can use several strategies to establish a nighttime routine, which would promote relaxation and combat insomnia. Meditation is one of the most effective ways to improve the quality of our sleep. If you don’t know how to get started, there are mobile apps and tutorials guiding you on how to deal with overthinking, which causes anxiety. Another idea is to try yoga before bedtime to relax your body and mind.

Melatonin Supplement for sleep

Melatonin can be used both to relieve insomnia and treat sleep disorders affecting the circadian rhythm in blind people. Treat melatonin like any sleeping pill and use it under the supervision of your doctor.

Normally, the body releases more melatonin at night. Its levels begin to rise when the sun sets, and they start to fall in the morning as the sun rises. The amount of released melatonin is determined by the amount of light we receive during the day and the biological clock itself.
This is why it is recommended to consume dietary supplements containing melatonin — it is the main ingredient regulating the biological rhythm.

Sleep supplements benefits

• • 1. Protect the heart

Melatonin is known to protect our heart from the development of certain diseases. It also significantly improves LDL and HDL cholesterol levels and controls glucose levels.

• • 1. Work against diabetes

Sleep supplements can protect us against diabetes thanks to their antioxidant effect.

• • 1. Antioxidant effect

Melatonin works an antioxidant, which is why it protects the skin and benefits the body in
numerous ways.

Sleep is one of the most important ingredient of good health, and it is constantly overlooked. Sometimes the secret to better mood and higher energy levels is simple: sleep more, and more importantly, sleep better.

Sources

• • • The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomnia
    • Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects