7 Best Vitamins and Natural Supplements for the Best Sleep

It is not a secret that restful sleep is essential for our overall health, but obtaining quality sleep is not as easy as it may seem. Many of us find it difficult to get the recommended 7 to 8 hours for a range of reasons, while some fight insomnia every night. You are not alone, and according to a CNET survey, more than half of American adults are ready to spend nearly $ 1,000 per year to improve their quality of sleep. There is a lot of sleep advice, and you may think that drugs are your best bet, but this is not the only way. Fortunately, vitamins – whether from your diet or in the form of a pill – can play an essential role in promoting healthy sleep diagrams.

Find out more: Melatonin groggy? Try this supplement instead

Here are the best vitamins and natural supplements to try to improve your quality of rest tonight.

How we chose the best vitamins to sleep

The vitamins and supplements of this list were chosen according to my personal experience with natural sleep aids and an intense market study. Each vitamin or supplement is supported by scientific studies. Although the FDA does not regulate supplements, all sleep aids on this list are generally considered safe. Precautions, especially with certain specific drugs, are listed.

Best vitamins and sleep supplements

Stop taking sleeping pills with side effects that let you sleep. It is time to promote drowsiness with these vitamins and natural supplements.

Magnesium

This essential nutrient is important for brain and muscle function, blood pressure regulation, bone development and more. In addition, magnesium can help you sleep at night. Studies suggest Magnesium can help insomnia due to how nutrient helps regulate our circadian pace. Low magnesium levels have also been associated with bad sleep.

There is little or no side effects of magnesium. However, too high a dose can cause nausea, cramps and diarrhea.

Melatonin

Melatonin is one of the best known supplements for sleep. This hormone is naturally produced In the brain at night, tell the body that it is time to go to bed. Synthetic melatonin imitates this natural hormone and can help you fall asleep faster. Melatonin can also help the jet lag and certain sleep disorders such as sleep delay phase disorder.

With melatonin, search side effects Like headaches, stomach aches, fatigue during the day and strange dreams.

Gamma-Aminobutyrique acid (GABA)

Gamma-Aminobutyric acidOr GABA, is a neurotransmitter of amino acids found naturally in our brain (and in certain foods) which helps to calm the body. By slowing brain messages to the central nervous system, GABA can reduce anxiety and stress and improve sleep quality. A study found These 300 mg of GABA per day improved the quality of sleep in 40 patients in insomnia after four weeks.

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

Thetheanine

This amino acid is naturally found in mushrooms and transformed into a few teas. L-Théanine behaves in the same way as glutamate, an amino acid in our brain which helps to transmit signals throughout the body. Studies suggest that L-Théanine can promote calm and facilitate anxiety and stress. A review I found that L-Théanine is a generally safe natural sleep help that does not make you feel groggy.

Be careful not to mix L-Théanine with drugs against blood pressure. Aminine acid can lower blood pressure, so be sure to take precautions and talk to your doctor if you take medication for high blood pressure. Also beware of mixing L-Theanine with sedative medicines.

Valerian root

Valerian root comes from a white flower from Europe and Asia. The plant has been used for a long time to treat cramps, headaches and most often insomnia. Although research is still lacking, Some studies Suggest that the root of Valerian is the best for those who fight to sleep with menopause symptoms. This low -risk plant remedy is profitable and can improve your overall quality sleep.

You can drink from Valerian root in a tea or take it as a supplement. If you are really looking for relaxing tea to induce sleep, find a tea that contains both the root of the Valerian and the chamomile.

Chamomile

Chamomile is a flower widely used to promote drowsiness and facilitate anxiety. It can even alleviate the symptoms of a sour stomach. If it is taken at night, chamomile can calm the mind and induce sleep. Studies suggest That flavonoids (chemicals found in plants) are well binded to gabaa neuroreceptors in the brain.

I recommend get a chamomile in a tea. It is much cheaper than a chamomile supplement.

Vitamin D

It should be noted that vitamin D can also promote a good night’s sleep. However, it is not vitamin itself that facilitates insomnia. Instead, taking a vitamin D supplement is a good idea if you are deficient in vitamin. Studies have shown that low levels of vitamin D have been linked to bad sleep. This may be due to the fact that vitamin D is necessary in everything brain fabricsespecially essential parts for sleeping.

I do not recommend taking a vitamin D supplement specifically for sleep if you are not already deficient. Instead, turn to other vitamins and supplements on this list.

Risk of sleep supplements

Vitamins and supplements are considered generally safe because they are already naturally in our diet and our bodies. However, before taking supplements, talk to your doctor. Supplements can interact with certain drugs and have risky side effects. Especially if you are pregnant or breastfeeding, it is important to talk about vitamins and supplements with your main doctor before you start to take them.