7+1 natural help for better sleep

Sufficiently long and sufficiently high-quality sleep is a very important factor for health. Insufficient sleep has negative effects in at least one form. It has been proven beyond doubt in studies. The need for sleep varies from individual to individual, but on average, an adult's need for sleep is 7-8 hours a day. It is also important what time of day the dream takes place.

This article lists a few more familiar natural supplements that improve sleep and sleep quality. Good lifestyles have an undeniable effect on sleep, but supplements have their place and time in the changing phases of everyday life. Most people's everyday lives are burdened by environmental factors that we cannot directly influence. Certain natural nutritional supplements are able to adapt the body against these factors.

The first one on our list is probably the most familiar to everyone, although not necessarily the best option. But browse the list further. Were you aware of these?

Melatonin

Melatonin is a hormone naturally produced by your body that tells your brain it's time to go to sleep. The time of day affects the cycle of production and release of this hormone – melatonin levels naturally rise in the evening and fall in the morning. For this reason, melatonin supplements have become a popular sleep aid, especially in cases where the melatonin cycle is disturbed, such as jet lag.

Several studies report that melatonin improves the quality and duration of naps. This is especially useful for people whose schedules require sleeping during the day, such as shift workers. Melatonin can improve the overall quality of sleep in people with sleep disorders. In particular, melatonin appears to shorten the time it takes people to fall asleep (known as sleep latency) and increase the total amount of sleep time.

Magnesium

Magnesium is a mineral involved in hundreds of processes in the human body and is important for brain function and heart health.

In addition, magnesium can help calm the mind and body, making it easier to fall asleep.

Research shows that magnesium's relaxing effect is due to its ability to regulate melatonin production. Magnesium is known to relax muscles and promote their recovery.

Research suggests that insufficient levels of magnesium in the body may be linked to insomnia and insomnia. On the other hand, increasing your magnesium intake with supplements can help you optimize the quality and quantity of your sleep.

Glycine

Glycine is an amino acid that plays an important role in the well-being of the nervous system. The body can produce glycine itself and it can also be obtained from food. Glycine is found especially in protein-rich foods, such as fish, meat, eggs, dairy products and legumes.

Glycine plays an important role in the functioning of the body: it affects e.g. structurally (bones and muscles), vascular health, cognitive abilities and metabolic health. Glycine also helps the body produce serotonin.

According to studies, glycine has been found to normalize the sleep rhythm, make it easier to fall asleep faster, and especially increase the amount of REM sleep that restores the brain. Glycine can also help the body move more quickly into the stage of deep sleep. It is believed to affect e.g. lowering the body temperature, which gives the signal to the body to go to rest.

Valerian root

Valeriana, i.e. Rohtovirmajuuri, is a herb native to Asia and Europe. Its root is commonly used as a natural treatment for anxiety, depression and menopause symptoms. Valerian root is also one of the most commonly used sleep-promoting herbs in the United States and Europe. It induces falling asleep, improves sleep quality, supports cognitive functions and mental well-being. Relaxing and calming, valerian also promotes digestion and has a favorable effect on heart health.

Short-term intake of valerian root appears to be safe in adults, with only minor, infrequent side effects.

In Bio365's selection, you can find valerian root not only in the sleep product selection, but also in the Be Organic supplement, which especially supports heart health.

Ashwagandha

Ashwagandha is an Indian herb used in the traditional Ayurveda health care system. Several different parts of Ashwagandha have traditionally been used, but most modern dietary supplements are made from an extract isolated from its root.

Ashwagandha is counted among the so-called adaptogens, which are thought to increase the body's ability to adapt to various internal and external stressors

Stress management and mental balance

Ashwagandha is especially known for its calming and stress-relieving effects. The herb has a long and traditional history for this purpose, which has also been supported by modern scientific evidence in recent years. Interrupted sleep or difficulty falling asleep is often caused by stress, and treating it can improve a peaceful transition to sleep.

Better sleep

Ashwagandha has also traditionally been used to support better sleep - ashwagandha's Latin name Withania somnifera means "sleep-bringing". Supporting sleep is also one of the most popular reasons for using ashwagandha today, right after stress management.

Cordyceps

Cordyceps sinensis, also known as the Chinese caterpillar fungus, is one of the most popular and sought-after medicinal mushrooms. Due to its effects, it has a particularly high status in Asian folk medicine.

Cordyceps mushroom can reduce low-grade inflammation and ease insomnia. This mushroom contains a lot of valuable vitamins, trace elements, essential amino acids and polysaccharides. Cordycepin and ophicrin ingredients stimulate the immune system.

Cordyceps acts as an ingredient that treats insomnia, e.g. L-tryptophan, which is a precursor to serotonin and melatonin. Many people feel that tryptophan, taken as a supplement, is helpful both for falling asleep faster and for deeper sleep.