A good night’s sleep is essential for our physical and mental health, and the right supplements can help with this. However, it is a good idea to consult your doctor before starting supplements, especially if you have existing health problems or are taking other medications.
Here are some supplements that can support better sleep:
a) Melatonin: This is a hormone that naturally regulates the sleep-wake cycle. Melatonin supplementation can be helpful in cases of diurnal rhythm disorders, jet lag or sleep problems. A dose of 0.5 mg to 5 mg about 30-60 minutes before bedtime is usually recommended. It is important to start with a lower dose and observe how the body responds.
(b) Magnesium: This is a mineral essential for many bodily functions, including nerve and muscle health. Magnesium can help with relaxation and improve sleep quality, especially in people with deficiencies. Suggested dosage is about 200-400 mg per day, preferably in the evening.
(c) Green tea extract (L-theanine): This amino acid found in green tea can help relax the mind and improve sleep quality without inducing drowsiness. The recommended dose is about 100-200 mg per day.
d) Valerian: Valerian root is often used as a natural sedative and can help improve sleep quality. It can be taken in tea form, capsules or as an extract. Recommended doses range from 300 to 600 mg, taken about an hour before bedtime.
(e) omega-3 fish oil: omega-3 fatty acids, especially DHA and EPA, are important for brain health and can improve sleep quality. It is recommended to take omega-3 supplements with a meal, and the standard dose is about 1-2 grams per day.
(f) Hops extract: Hops, often associated with beer production, have long been used to improve sleep. Hops extract can have a calming effect and help you fall asleep faster. It is usually used in combination with valerian for better effect. Dosage can vary, but about 30-120 mg per day is often recommended.
(g) Glycine: This is an amino acid that can improve sleep quality and make it easier to fall asleep. Studies suggest that taking about 3 grams of glycine before bed can significantly improve sleep quality, especially in noisy or hostile environments.
h) Adaptogenic herbs like ashwagandha: Ashwagandha is known for its adaptogenic properties, meaning it helps the body cope with stress. By reducing stress levels, it can also improve sleep quality. The recommended dosage is usually 300 to 500 mg per day.
(i) CBD (cannabidiol): CBD, a non-psychoactive component of hemp, has gained popularity as a sleep aid. It can help reduce anxiety and improve sleep quality. CBD dosage is highly individual and depends on many factors, so it’s a good idea to start with a low dose.
(j) Pasiflora: This plant is often used to relieve insomnia and improve the quality of sleep, especially in people who have problems with constant awakening at night. The recommended dosage of pasiflora is usually 90 to 450 mg per hour before bedtime.
(k) Saffron: Studies have shown that saffron can have a positive effect on sleep quality. Although it is an expensive spice, saffron extract available in supplements can be used to support healthy sleep. Recommended doses are about 30 mg per day.
When using supplements for sleep, it is important to keep in mind a few key points:
- Individual needs: Every body is different, so the response to supplements can vary. What works for one person will not necessarily be effective for another.
- Quality and safety: Choose supplements from trusted manufacturers that ensure cleanliness and accurate labeling of products.
- Consult your doctor: Always consult your doctor before starting supplementation, especially if you are taking other medications or have any medical conditions.
- Balance and Lifestyle: Supplements are only part of the bigger picture. Equally important are a healthy diet, regular physical activity, adequate stress levels and good sleep practices.
By keeping these tips in mind, you can better understand how supplements can support your healthy sleep, and choose the ones that will be most suitable for you.
