Getting restful sleep is vitally important to your body, mind, and mood. Unfortunately, many sleep solutions make a bad problem worse by cheating you out of restful sleep. They can prevent you from achieving REM sleep and actually make you feel more tired the next day. Narcotic sleep aids can also be addictive and leave you feeling groggy the following morning. Fortunately, they are a number of safe, effective supplements that can help you sleep restfully without the potential for addiction and "sleep hangovers".
Valerian
Valerian is commonly taken as a supplement in the form of an extract. The extract is taken from the roots of the valerian plant and contains 150 compounds to help calm your nerves. This safe and effective herb has been used since at least the 1800s to help promote restful, sound sleep. In one scientific study, volunteers taking 400 mg of valerian extract before bedtime enjoyed improved sleep time and quality over those taking a placebo.
Melatonin
Melatonin is a hormone naturally produced by the body. It helps regulate the body's circadian ryhthms or time clock. Blood levels of melatonin are highest right before sleep. Studies show that it reduces the time needed to fall asleep and may increase sleep duration. With melatonin, it is important to start with a small dosage and slowly work your way up until you find an effective dosage for yourself.
Magnesium
Many people are getting insufficient magnesium in their diets, and insomnia can be one negative outcome. Magnesium is responsible for over 300 enzyme reactions and is found in all bodily tissues. It is needed for many different functions, including helping muscles relax. If you experience frequent muscle cramps along with insomnia, you might try supplementing with magnesium.
Tryptophan
Tryptophan is used by the body to produce serotonin, a mood boosting substance that plays a role in mood and sleep. Tryptophan is found in drinks like milk and foods such as eggs, turkey, and certain kinds of fish. It is also available as a supplement in the form of L-Tryptophan. Recently, pharmacies have begun selling it as a supplement, and it is also available as a prescription drug, Tryptan, which some psychiatrists prescribe.
Chamomile
Chamomile has been used throughout the ages as a safe and effective sleep aid. It is an herb that is commonly ingested in the form of a relaxing tea taken approximately a half hour to forty-five minutes before bedtime. The main ingredient in chamomile that is believed to be responsible for its sleep-inducing effects is chrysin- a chemical also found in passionflower, another plant believed to help induce sleep.
Peter Wendt is a writer and researcher located in Central Texas. He is happily no longer an insomniac, thanks in part to his research efforts, which led him to NeuroScience supplements like Kavinace.
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