Vitamins For Better Sleep

The Center for Disease Control (CDC) reports a staggering thirty to forty percent of all adults in the United States undersleep on a daily basis. The recommended number of hours to achieve quality sleep is seven for adults, with that number varying slightly based on gender, age, and general health. Poor sleep is responsible for a number of conditions and symptoms, including mid-day fatigue, inability to focus, and an increase in stress responses.

Anyone who finds themselves often tossing and turning during the night or scrolling endlessly through their phone instead of sleeping, there are a few supplements and lifestyle changes that can get you back into a healthy sleep routine. The excellent news is that natural remedies can often make all the difference in getting a good night's rest with no need to rely on prescription medications.

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Effects of Poor Sleep on the Body 

We already mentioned a few of the symptoms you can expect to see if you fail to get enough sleep during a twenty-four-hour period, but the body is a delicate system of balances, and sleep is essential to all of them. Without the ability to rest and regroup, the different systems begin to get overworked and can start to behave in unexpected ways. This is especially true for neurological and cardiovascular health.

Some of the effects of chronic poor sleep (e.g., regularly less than seven hours a night) including the following symptoms. 

• Short and long-term memory issues 
  
• Inability to focus and problems with thinking clearly and problem-solving
• Extreme mood swings and unusual anxiety or depression
• You will be more vulnerable to infections, and injuries will heal slower 
  
• Increased risk of high blood pressure, heart disease, diabetes, and weight gain 
  
• Difficulty with balance and overall body coordination 
  
• Decreased libido 
  

Vitamins to Help You Sleep Better 

Fortunately, there are plenty of minerals, compounds. and vitamins for better sleep that you can take that can help you fall and stay asleep. This is a perfect way to get a restful night without resorting to prescriptions. Not only are each of these products great for increasing your sleep and fighting off insomnia, but they also have other health benefits.  

5-HTP

This supplement encourages melatonin production. Not only can it shorten the amount of time that it takes you to fall asleep, but once you are resting, it can ensure that you wake up feeling more refreshed. Studies have shown that it can readily treat insomnia due to the efficiency through which it can pass through the blood-brain barrier.

Kava Kava

The Kava root extract found in our products can help remove feelings of anxiety and stress while encouraging sleep. It is included as an ingredient in certain anti-anxiety medications. This herbal remedy can lower pain levels, improve mood, and relax muscles. It is sometimes used to prevent seizures. 

Docosahexaenoic Acid (DHA) Omega-3

This fat is found in shellfish and oily fish. It has all kinds of excellent properties and strengthens heart health and cognitive function while lowering the risk of Alzheimer's, some cancers, and depression. DHA Omega-3 is also an anti-inflammatory.  

Melatonin

Melatonin is primarily responsible for the regulation of sleep. It is found in foods like eggs, fish, nuts, and milk, but some people do not get the right amount in their diet, so a supplement becomes necessary to ensure a hormonal balance that can lead to better sleep. 

 Calcium

This mineral is found in quite a few foods, and it ensures that we have healthy bones, joints, connective tissues, teeth, and carries messages between cells in the nervous system. It is essential for the process that turns tryptophan into melatonin and can foster better sleep regularity. 

Vitamin D

There is a connection between Vitamin D deficiencies and sleep disturbances. By taking this vitamin supplement, you can make sure that you have the proper amount in your system to ensure quality sleep. 

Additional Sleep Aids

A few other things that can help with getting you relaxed enough to fall asleep more easily. The following natural treatments have been used for generations by civilizations all around the world to induce calm and encourage restful sleep.

Essential oils

Essential oils can relax the body and mind so that it is in a better state for rest. A number of oils can be used, including chamomile, lavender, bergamot, valerian, sandalwood, ylang-ylang, clary sage, and sweet marjoram. They work by lowering anxiety and increasing calmness.

Bedtime Tea 

The L-theanine in tea is able to promote feelings of calm and contentment, which make it easier to quiet your mind and drift off to sleep. The teas that work best are chamomile, valerian, lavender, and magnolia bark.  

Reduce Stress

Psychological stress has the ability to disrupt normal sleep patterns. It can be a few solitary instances or lead to chronic sleep deprivation, depending on the severity. A 2014 review of research by the University of California reported that stress could affect how often and deeply participants were able to sleep during clinical studies. There are a number of ways to decrease mental stress, including eating a healthy diet, regular exercise, meditation, other relaxation techniques, and talking to your doctor to make sure you are not experiencing problems due to essential nutrient deficiencies.

Create a Sleep Routine

Patterns of behavior are vital when you are trying to create new lifestyle habits. Especially ones that may be counter to how you have been living for decades. In particular, sleep routines are known to assist with creating a more relaxing environment, and your body becomes used to what to expect, leading to an easier time falling asleep. Anyone experiencing chronic insomnia will benefit from making a schedule for when to go to bed and wake up as well as a set of actions you take before bedtime. There are several things studies have revealed that tend to improve a pre-sleep routine, including the following.  

• Do deep breathing exercises.
• Do deep breathing exercises.
• Use a diary or some other form of writing down your anxieties and then placing that list somewhere physically away from the bed to symbolically set aside those concerns for the night. 
  
• Slowly build up to a full night's sleep by 15 or 20 minutes per night rather than attempting to immediately reset your internal clock and forcing your body to sleep through the full seven to eight hours when it is used to much shorter time periods. This can increase overall anxiety. Taking it slow and working up to an ideal sleep schedule has been proven effective.  
  

Avoid Certain Foods and Drinks

Coffee, alcohol, and nicotine are all known to adversely affect sleep patterns. Also, proteins (e.g., cheese, peanut butter, etc.) are harder to digest and should be avoided close to bedtime. Foods that can increase energy, disrupt your sleep schedule, or ramp up your metabolism may interrupt your body's ability to get a restful sleep. They include the following.