Getting a good night’s sleep is so important for the body and mind. The body performs critical functions at night when you are asleep. There are basic things you can do to help make sure you get a good night sleep. This includes getting some exercise during the day, disconnecting from electronics at least an hour before bed, not eating 2 hours before bed time, and sleeping in a cool dark room. If you are doing these basic sleep hygiene practices, and you still aren’t getting a good night sleep, you might want to consider trying a natural sleep aid. You can read more about the importance of a good night’s sleep here.
Always consult your doctor before you begin taking a supplement or make any changes to your existing medication and supplement routine. This is not medical advice, but it is information you can use as a conversation-starter with your physician at your next appointment.
5-HTP
5-Hydroxytryptophan, or 5-HTP, is a serotonin booster. It is made naturally in the body as a by-product of the amino acid L-tryptophan. Our bodies don’t make L-tryptophan naturally, we get this essential amino acid from the foods we eat. 5-HTP helps the body to produce serotonin which is a neurotransmitter that regulates mood and sleep-wake cycles. Serotonin is required to make melatonin, a hormone that helps the body’s bio clock stay in sync, and regulates daily sleep-wake cycles.
Since 5-HTP is made from L-tryptophan, you want to make sure that your diet includes foods that contain L-tryptophan such as nuts and seeds, eggs, dairy, salmon, turkey, and pineapple, for example. If you’re not eating these foods, then you might want to consider supplementing with 5-HTP. 5-HTP is produced as a supplement from the seeds of a plant, Griffonia simplicfolia. In addition to being a natural sleep aid, it may have other benefits such as regulating appetite and easing symptoms of stress and anxiety.
Melatonin
Melatonin is produced naturally by the body in response to darkness, and is essential for sleep. As a a natural sleep aid supplement, melatonin is one of the most-used and best-researched sleep supplements. It improves sleep by helping to create stronger sleep-wake cycles which can result into a more consistent sleep routine. (You can learn more about the importance of melatonin here.) And as we know, a good night’s sleep can help improve mood, energy levels, and daytime performance. Regular good sleep is also important for the immune system, digestion and regulation of appetite.
Magnesium
Magnesium is an important macro-mineral for overall health. About half of adults in the United States have a magnesium deficiency. Magnesium is involved in more than 300 different enzyme-related reactions in the body’s cells. One of it’s most important roles is to enable healthy enzyme function. It also helps regulate blood pressure, cholesterol and blood sugar, and helps to control the body’s stress response. You can read more about the importance of magnesium here.
In regard to sleep, getting sufficient magnesium helps the body maintain healthy levels of GABA, a neurotransmitter that promotes sleep, as well as elevating and stabilizing mood. Low levels of magnesium are also linked to low levels of melatonin. An easy way to add magnesium as a natural sleep aid is to soak your feet, or your whole body, in a warm Epsom Salt bath. The magnesium in the Epsom Salts will be absorbed through your skin. And you’ll have the added benefit of being more relaxed and be more ready for a good night sleep.
Valerian
The root of the valerian plant has an ancient history as a sleep aid and a natural remedy for nervousness and anxiety. It helps to boost production of GABA, the calming brain chemical mentioned above that promotes sleep. Valerian appears to function primarily as an anxiolytic—an anxiety reducer. It has been shown to help people fall asleep more quickly. As a natural sleep aid, valerian can be take as a supplement or as a tea.
Essential Oils
Using Lavender essential oil as a natural sleep aid is a well known solution. A food quality grade essential oil can be applied topically to your body, misted onto your pillow, or diffused in your room. If you wake up in the middle of the night, diffusing the oil so that the scent fills the room may be the way to go. In addition to Lavender, other calming essential oils that can be used are Cedarwood, Valerian, Roman Chamomile, Ylang Ylang, Marjoram, and Bergamot. It’s really a matter of what works best for you. Most of the companies that produce high quality essential oils also have blends that promote sleep and relaxation.
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