7 The best vitamins and natural supplements for the best sleep

It is not a secret Comfortable sleep It is necessary for our general health, but getting a good sleep is not as easy as it seems. Many of us are struggling to obtain the recommended From 7 to 8 hours For a set of reasons, while some battle Night insomnia. You are not alone, and according to CNET scannedMore than half of the adults are ready to spend approximately $ 1,000 a year to improve their sleep quality. There is a lot of Sleep advice There, you may think the drug is your best bet, but it is not the only way. Fortunately, vitamins – whether from your diet or in the form of pills, can play a vital role in promoting health Sleep patterns.

Read more: Groggy of melatonin? Try this supplement instead

Below are the best vitamins and natural nutritional supplements to try to improve the quality of comfort tonight.

How did we choose the best vitamins for sleeping

Vitamins and nutritional supplements were chosen in this list based on my personal experience with natural sleeping devices and intensive market research. Each vitamin or attached to scientific studies is supported. Although Food and Drug Administration (FDA) does not regulate nutritional supplements, all sleeping devices in this list are generally safe. Reserves, especially with some specific medications, are listed.

The best vitamins and nutritional supplements for sleeping

Stop eating side effects that make you feel sleepy. It’s time to enhance drowsiness with these vitamins and natural nutritional supplements.

magnesium

this Essential nutrients Important for the function of the brain and muscles, regulating blood pressure, bone development and more. In addition, magnesium can help you sleep at night. Studies indicate Magnesium can help insomnia due to the way the nutrients help regulate our biological rhythm. Low levels of magnesium have also been associated with Weak.

There are slim or non -magnesium side effects. However, high dose can lead to nausea, cramps and diarrhea.

Melatonin

Melatonin It is one of the best known nutritional supplements. This hormone is Naturally produced In the brain at night, tell the body that it is time to sleep. Artificial melatonin simulates this natural hormone and may help you sleep faster. Melatonin may also help delay Gate and some sleep disturbances such as sleep delay Stage.

With melatonin, I am looking for Side effects Like headache, stomach disorder, fatigue during the day and exotic dreams.

GAMANOPOTRIC (GABA)

Gamma Aminopotrrick acidOr GABA, is the nervous carrier that is naturally present in our brain (and in some foods) that helps calm the body. By slowing the messages from the brain to the central nervous system, GABA may reduce anxiety and stress and improve the quality of sleep. I found one study 300 mg of GABA per day improves sleep quality in 40 patients with insomnia after four weeks.

More studies should be conducted on the effects of GABA supplements. Be careful if you are pregnant or breastfeeding. Talk to your doctor before starting any supplements.

L-Theanine

this Amino acids It was naturally found in mushrooms and made it in some tea. L-Theanine behaves similar to glutamate, which is an amino acid in our brain that helps transmit signals throughout the body. Studies indicate that L-Theanine may enhance calm and reduce anxiety and stress. One review I found that L-Theanine is a generally safe natural sleep help that does not make you feel astonished.

Make sure not to mix L-Theanine with blood pressure medications. The amino acid may reduce blood pressure, so be sure to take precautions and talk to your doctor if you are taking a medicine for high blood pressure. Also be careful not to mix L-Theanine with sedative medications.

Valerian root

Valerian root It comes from a white flower in Europe and Asia. The factory has always been used to treat cramps, headache and the most common insomnia. While the research is still not present, Some studies He suggested that the Valerian root is the best for those who struggle to sleep with symptoms of menopause. This low herbal remedy is effective in terms of cost and may improve your own Total quality From sleep.

You can drink the root of Verian in tea or take it as an appendix. If you are really looking for Comfortable tea To urge sleep, look for tea that contains both Valerie and chamomile root.

Chamomile

Chamomile It is a widespread flower to enhance drowsiness and anxiety assistance. It can even relieve the symptoms of the sour stomach. If it is taken at night, the chapter can calm the mind and stimulate sleep. Studies indicate Flavonoids (the chemicals in plants) are well linked to the receptors of Gabaa nerves in the brain.

I recommend having chamomile in tea. It is much cheaper than the chamomile supplement.

Vitamin D

It should be noted that vitamin D may enhance a good sleep at night. However, it is vitamin itself that helps insomnia. Instead, taking a vitamin D supplement is a good idea if you are Vitamin deficiency. Studies have found that low levels of vitamin D Tied For weak sleep. This may be because of the fact that vitamin D is required in everyone Brain tissueEspecially the necessary parts of sleep.

I do not recommend eating vitamin D supplement specifically for sleep if you are not already incomplete. Instead, go to vitamins and other nutritional supplements on this list.

Sleep sleep risks

Vitamins and nutritional supplements are generally safe because they are already present naturally in our meals and bodies. However, before taking any supplements, talk to your doctor. Dietary supplements may interact with Certain medications It has risky side effects. Especially if you are pregnant or breastfeeding, it is important to talk about vitamins and nutritional supplements with your primary doctor before starting to take it.