Lack of sleep or insomnia can be caused by a number of factors and have drastic effects on energy, mood, health, and general ability to perform tasks during the day. Between work, school, and a social life, it is next to impossible to find time to wind down and relax. And what little sleep you actually can get is often not very restful. Luckily, there are some supplements that can help improve your sleep and keep you in fighting shape.
Top Supplements to Enhance Sleep
There are numerous dietary and herbal supplements that have been proven to have sleep-inducing properties. Here are a few of the most common:
Melatonin is a neurohoromone (a hormone made in the brain) that plays a role in the regulation of the sleep cycle. It can be found in small amounts in meats, grains, and veggies, and is also available in supplement form.
As mentioned, Melatonin regulates the sleep cycle. It is produced in large amounts at night and lower amounts during the day. Low levels of Melatonin during night time can cause sleep problems. Taking a Melatonin supplement at night can help induce sleep.
The typical dosage to improve sleep ranges from 0.3 to 5 mg at bedtime.
Valerian root is an herbal supplement to help improve sleep and has been used by humans for thousands of years. Valerian root is said to interact with the GABA neurotransmitter receptor systems.
Valerian root is commonly combined with hops, lemon balm, and other herbs. When taken alone, however, dosage ranges from 400-900mg taken two hours before bedtime.
Aside from the two supplements mentioned, there are also some vitamins that may help improve sleep such as:
- Calcium taken 1,500-2,000 mg daily
- Magnesium taken 1000mg daily
- Vitamin B6 50-100mg daily
- Vitamin B12 25mg with 100mg of B5 (pantothenic acid)
Other natural remedies to help improve sleep include regular exercise, meditation, and acupuncture.