Supplementing with chamomile, magnesium pills, vitamin B complex pills, and lemon balm can be beneficial for health. Our bodies are naturally attuned to the Earth’s day-night cycle, thanks to the pineal gland producing melatonin as darkness falls, signaling the need for sleep. However, disruptions like artificial light and stress can interfere with this rhythm, affecting our ability to rest properly. While melatonin supplements are commonly used to aid sleep, some individuals may experience side effects such as drowsiness or vivid dreams. In such cases, alternative sleep-promoting supplements can offer a gentler option for fostering healthy rest.
For those seeking alternatives to melatonin, several nutrients and supplements can help support a good night’s sleep. Standardized black cumin seed oil, known for its health benefits including sleep quality and stress management, has been shown to improve sleep satisfaction in studies. Ashwagandha, an adaptogen with calming properties, can aid in relaxation and promote sleep efficiency. Bioactive milk peptides derived from milk protein may also contribute to perceived sleep quality and efficiency.
Efficiency and promotes falling and staying asleep. One study demonstrated superior results after four weeks compared to two weeks, suggesting that long-term supplementation might offer improved outcomes. Bioactive milk peptides have also been found to support a healthy response to stress. Standardized lemon balm, containing properties that foster a sense of calm and promote nervous system health, has been shown to aid in managing stress and improving sleep quality. L-tryptophan, an amino acid with a history of supporting sleep, can act as a precursor to serotonin and melatonin, potentially aiding in the production of sleep hormones and decreasing wake time after falling asleep. Glycine, another amino acid acting as an inhibitory neurotransmitter, can help improve sleep quality and efficiency and promote falling asleep without causing drowsiness the next day. In addition, glycine can enhance mental clarity to support focus throughout the day. Magnesium, known for its relaxation benefits, is commonly used to support sleep and overall nervous system health. Chamomile, often found in bedtime teas, is rich in antioxidants and can promote relaxation and restful sleep. Tart cherry, usually utilized to aid in muscle recovery, has also been shown to support restful sleep. Valerian root, a popular alternative to melatonin, has been used for over 2,000 years to promote healthy sleep.
Some herbs that promote sleep are thought to induce calming effects by inhibiting the breakdown of the neurotransmitter GABA, which promotes relaxation and a calm state of mind.
While sleep supplements, with or without melatonin, are generally safe if used as directed, if you frequently struggle with obtaining restful sleep, it is advisable to consult a healthcare provider. Sleep is crucial for overall physical and mental well-being.
In addition to sleep supplements, implementing healthier sleep habits can also contribute to better sleep quality. These include daily exercise (avoiding vigorous activity before bedtime), a balanced diet (avoiding heavy meals close to bedtime), consistent sleep schedule (minimizing napping during the day), limiting exposure to blue light by turning off electronic devices at least an hour before bed.
This story was created by Life Extension, reviewed, and shared by Stacker before bedtime.
