How Supplements Can Improve Sleep Quality

It may seem obvious, but sleep is important. It allows the body and brain to function properly and not getting enough sleep can seriously affect our health.

Sleep is crucial for the following:

• Brain Function
• Immune System
• Heart health
• Maintaining a healthy weight

See Why Sleep Is Important for more about the benefits of a good nights sleep. 

What affects our sleep?

There are many things that affect our sleep, understanding these can help us to make changes that will hopefully improve our sleep.

Anxiety: Anxiety is one of the most common things that negatively affects sleep. Anxiety at night can keep us from falling asleep. Sleep depravation can then worsen anxiety, especially around sleep, creating a cycle that can be hard to break.

Alcohol: Drinking alcohol can have a negative impact on sleep quality, especially if you’re drinking before going to bed.

Caffeine: It may seem obvious but it’s worth mentioning that caffeine (coffee in particular) is a stimulant which makes it hard to fall asleep.

Sleep Apnoea: A condition that interrupts sleep- symptoms include snoring, excessive daytime fatigue, trouble with concentration, mood swings, memory problems, headaches.

Diet: Eating large meals before going to bed can make it harder for us to reach REM sleep.

Napping: Napping for too long during the day makes us less tired at night and means we struggle to fall asleep. Keep naps to a maximum of 20minutes if possible.

Technology Use: Using/ looking at screens before bed can make it hard to get a good nights sleep. This is because blue light from screens stimulates the brain, reading before bed instead of scrolling on your phone may help you get better sleep.

Insomnia: A condition that makes falling asleep very difficult, Insomnia is affected by all the above.

Supplements for sleep:

For some people no matter what they try to change, sleep still doesn’t come easily. If you’ve considered all of the above and are still struggling then Sleep Supplements may be beneficial.

There are a variety of ingredients that can be helpful to improve sleep, most of these can be found in supplement form.

Magnesium:

Magnesium is a mineral essential for processes throughout the body, including regulating blood sugar, blood pressure, and protein production, as well as communication between cells in the nervous system.

Sleep is largely controlled by the nervous system hence why experts believe nutrients such as magnesium may help us get better sleep.

Foods high in Magnesium include: Nuts, whole grains, soy products, dairy, & leafy greens.

Magnesium Supplements we love:

PILLAR Triple Magnesium (200g)  

Hammer Nutrition Essential Magnesium 

Valerian:

Valerian is a flowering plant native to Europe & Asia. Valerian Root is a popular herbal sleep aid, often found in tea and sleep supplements.

While more research is needed to fully understand how valerian root affects the body, there is some evidence to suggest that it may affect neurotransmitters in the brain which can ease anxiety. It is also thought to impact serotonin receptors which affect mood and sleep.

Melatonin:

Melatonin is a hormone created by the brain that regulates the body’s sleep-wake cycle. Melatonin is naturally produced by the pineal gland- production is prompted by darkness, while exposure to light stops it.

Melatonin helps regulate the circadian rhythm and synchronizes the sleep-wake cycle with night and day, promoting consistent and quality sleep.

5-HTP:

5-HTP (5-Hydroxytryptophan) is a dietary supplement that raises serotonin levels in the brain. Serotonin helps regulate mood and therefore also influences sleep. Raised Serotonin levels mean the body can also produce more melatonin (the sleep hormone).

We recommend the Form Nutrition ZZZZs which contains 5-HTP as well as Magnesium.

Ashwagandha:

Also known as Indian Ginseng and Winter Cherry, Ashwagandha is a herbal medicine made from a type of shrub found in India & South East Asia.

Research suggests that Ashwagandha may help people fall asleep faster and improve sleep quality.

Why not try it for yourself with the Puresport Ultra Ashwagandha or Zooki Ashwagandha.