Insomnia isn’t talked about enough but is a surprisingly common sleep disorder that affects millions of people worldwide, causing difficulties falling asleep or staying asleep. The impact of insomnia or lack of sleep can be huge on the body, ranging from daytime sleepiness and impaired cognitive function to mood disturbances and decreased quality of life.
However, if you are someone who is going through sleeplessness or insomnia you need not worry, there are various treatment options available, including natural supplements to improve sleep quality. Here’s a quick guide for you about some of the best insomnia supplements, focusing on melatonin, a widely used and popular sleep aid.
What is Melatonin and how does it affect the body?
It may sound like a complicated term but did you know Melatonin is actually a hormone that is naturally produced by the pineal gland in the brain? It is this hormone that regulates the sleep-wake cycle. It is often referred to as the "darkness hormone" because its production increases during the evening or closer to bedtime letting your body know it is almost time to go to sleep. Melatonin responds to diminishing light, helping to promote sleepiness. Melatonin levels peak during the night and decrease in the morning, signalling the body that it’s time to wake up.
As a sleep supplement, melatonin has gained popularity due to its ability to help reset the sleep-wake cycle and improve sleep quality. Research suggests that melatonin can reduce the time it takes to fall asleep, increase total sleep time, and improve sleep efficiency, which refers to the amount of time spent asleep compared to the time spent in bed. Melatonin has also been found to be effective in treating sleep disorders such as jet lag. Melatonin mainly helps you with improved sleep quality!
In addition to its sleep-enhancing abilities, melatonin is also known for its antioxidant and anti-inflammatory properties. Some studies have shown that melatonin may have a protective effect on brain health, potentially reducing the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.
Dosage recommendations for melatonin vary depending on age, individual needs, and the severity of sleep disturbances. For adults, the typical dosage ranges from 0.3 to 5 milligrams, usually taken 30 minutes to 1 hour before bedtime. It's important to start with the lowest effective dose and gradually increase if needed, under the guidance of a healthcare professional.
While melatonin is generally considered safe for short-term use, it may cause some side effects in certain individuals, including headache, dizziness, nausea, and drowsiness. It may also interact with certain medications, so it's important to consult a healthcare professional before taking melatonin, especially if you are pregnant, breastfeeding, or have any pre-existing health conditions.
Some other natural ingredients that can help your Insomnia:
Valerian root is a herbal supplement that has been used for centuries as a natural remedy for sleep disorders, including insomnia. It works by increasing the levels of a neurotransmitter called gamma-aminobutyric acid (GABA) in the brain, which has a calming effect on the nervous system, promoting relaxation and sleep.
Several studies have shown that valerian root can improve sleep quality and reduce the time it takes to fall asleep. It has also been found to have a mild sedative effect, which may help reduce anxiety and promote relaxation. Valerian root is often used as a natural alternative to benzodiazepines, a class of medications commonly prescribed for sleep disorders, but which can cause side effects and dependency with prolonged use.
Valerian root is available in different forms, including capsules, tablets, teas, and extracts. It's worth noting that the effects of valerian root may take some time to become noticeable and its dodge may vary from person to person and brand to brand, so take a look at the product label for recommendations and consult your doctor.
Chamomile is probably the most well-known when it comes to the conversation of relaxation and improved sleep. It is derived from the dried flowers of the chamomile plant, which belongs to the daisy family. Chamomile is commonly enjoyed as a tea.
One of the key compounds in chamomile is called apigenin, which acts as a natural sedative and helps to calm the nervous system. Apigenin binds to specific receptors in the brain that are responsible for inducing sleep, resulting in a relaxing effect on the body. Chamomile also has anti-inflammatory and anti-anxiety properties, which further contribute to its ability to promote relaxation.
One of the main benefits of chamomile as a sleep supplement is its ability to improve the quality of sleep. It has been shown to help people fall asleep faster and stay asleep longer, resulting in a more restful night's sleep. Chamomile has also been found to be effective in reducing symptoms of insomnia and other sleep disorders, making it a popular natural remedy for those struggling with sleep issues.
Chamomile tea is typically brewed using 1-2 teaspoons of dried chamomile flowers per cup of hot water. It is recommended to steep the tea for about 10-15 minutes to extract the beneficial compounds. Chamomile supplements are available in various forms, such as capsules or liquid extracts, and dosage instructions may vary depending on the product.
Chamomile is generally considered safe for most people when consumed in moderate amounts. However, some individuals may experience allergic reactions or mild side effects, such as drowsiness, dizziness, or upset stomach. If you experience any unusual or severe side effects, it's best to discontinue use and consult with a healthcare professional.
Passionflower is a flowering plant that has been used as a natural remedy for anxiety and sleep disorders. It contains several bioactive compounds, including flavonoids and alkaloids, which are responsible for its calming effects on the nervous system.
Passionflower works by increasing the levels of a neurotransmitter called gamma-aminobutyric acid (GABA) in the brain. GABA is an inhibitory neurotransmitter that helps to reduce the activity of nerve cells, leading to a calming effect on the nervous system. Passionflower also has mild sedative properties, which can help to promote relaxation and improve sleep quality.
One of the main benefits of passionflower as a sleep supplement is its ability to reduce symptoms of anxiety and promote a sense of calmness. Anxiety and stress are common contributors to sleep problems, and by addressing these underlying issues, passionflower can help improve overall sleep quality. Passionflower has also been found to be beneficial in managing symptoms of insomnia, restless leg syndrome, and other sleep disorders.
Passionflower is generally considered safe for most people when used as directed. However, some individuals may experience mild side effects, such as drowsiness, dizziness, or upset stomach. It's important to be cautious when combining passionflower with other sedative medications or supplements, as it may potentiate their effects.
Our pocket-sized Valerian Root & Melatonin strips are the only nightcap you will need. It contains a blend of soothing and stress-supportive herbs like valerian root, and lavender making it ideal for when you need a good night’s rest!
You can also include the sleep strips with our Anti-stress gummies in your daily routine to help you feel more calm and relaxed. This combination of products will give you the goodness and benefits of ingredients like chamomile, Ashwagandha and valerian root helping you feel more zen and ready to tackle the obstacles in your day with a cool mind.