Insomnia has become quite a common problem.
Quality sleep is a cornerstone of good health, yet it usually seems impossible to attain, which is a peaceful 7-8 hours of shut eye.
A recent CNET survey found that more than half of US adults are willing to spend close to $1,000 a year in hopes of sleeping better.
Despite many recommending pills and medication as the only real solution, certain vitamins and herbs, whether they come from food or supplements, can support your body’s sleep cycle.
This essential nutrient is important for brain and muscle function, the regulation of blood pressure, bone development and more. Additionally, magnesium can help you sleep at night.
Studies suggest that magnesium can aid insomnia due to the way the nutrient helps regulate our circadian rhythm. Low levels of magnesium have been associated with poor sleep.
There are little to no side effects of magnesium. However, too high of a dose can lead to nausea, cramps and diarrhea.
Melatonin is one of the better-known supplements for sleep. This hormone is produced naturally in the brain at night, to signal the body that it's time for bed.
Synthetic melatonin mimics this natural hormone and may help you fall asleep faster. Melatonin may also aid jet lag and some sleep disorders such as delayed sleep-wake phase disorder.
With melatonin, look out for side effects like headaches, upset stomach, tiredness during the day and strange dreams.
Gamma-aminobutyric acid, or GABA, is an amino acid neurotransmitter found naturally in our brain (and in some foods) that helps to calm the body.
By slowing messages from the brain to the central nervous system, GABA may decrease anxiety and stress hence improving the quality of sleep.
One study found that 300 mg of GABA a day improved sleep quality in 40 insomnia patients after four weeks.
This amino acid is found naturally in mushrooms and made into some teas. L-theanine behaves similarly to glutamate, an amino acid in our brain that helps transmit signals throughout the body.
Studies suggest that L-theanine may promote calm and ease anxiety and stress, with one review stating that L-theanine is a generally safe natural sleep aid that doesn't make you feel groggy.
However, be careful not to mix L-theanine with blood pressure medications. The amino acid may lower blood pressure, so be sure to take precautions and speak with your doctor if you are on medication for high blood pressure.
Also be wary of mixing L-theanine with sedative medications.
Valerian root comes from a white flower native to Europe and Asia. The plant has long been used to treat cramps, headaches and most commonly insomnia.
While the research is still lacking, some studies suggest that valerian root is best for those struggling to sleep with menopausal symptoms. This low-risk herbal remedy is cost-effective and may improve your overall quality of sleep.
Chamomile is a flower widely used to promote sleepiness and aid anxiety. It can even ease symptoms of a sour stomach. If taken at night, chamomile can calm the mind and induce sleep.
Studies suggest that the flavonoids (the chemicals found in plants) bind well to the GABA neuroreceptors in the brain.
Vitamin D may support a good night’s sleep; however, the supplement is recommended to be taken only if you’re deficient in the nutrient.
Studies have found that low levels of vitamin D have been linked to poor sleep. This may be due to the fact that vitamin D is needed in all brain tissues, especially the parts that are essential for sleeping.
Vitamins and supplements are considered generally safe as they are already found naturally in our diets and bodies.
However, before taking any supplements, speak to your doctor or healthcare provider. Supplements may interact with certain medications and have risky side effects.
Especially if you're pregnant or breastfeeding, it is important to talk about vitamins and supplements with your primary physician before starting to take them.