When people talk about living healthy, they often refer to eating better and getting more exercise. However, other factors can undermine some of these efforts, and one major one is sleep disorders.
Studies show that sleep disruption can have both short-term and long-term effects. Short-term effects can include:
Mood disorders.
Increased response to stress.
Reduced performance quality in tasks that require memory or cognitive skills.
Long-term effects can include increased risks of hypertension, weight-related issues, and even cardiovascular diseases, among others.
Sleep Hygiene to Help Sleep Disruptions
Suppose you have been experiencing sleep disruptions either due to trouble falling asleep or staying asleep. In that case, the first thing to check is always your sleep hygiene.
Certain actions like getting some sunlight during the day, having a regular sleep and wake-up schedule, and reducing caffeine before bedtime can have a significant impact on your sleep.
However, what do you do if you have tried these steps and they aren't working? Or if you want something to help you as you implement these sleep hygiene routines? You can take a sleep aid supplement. Sleep aid supplements are an alternative to medical sleep aids and are great when your sleep problems are not medically induced. A good sleep aid supplement can help you relax and feel less anxious, consequently promoting restful sleep.
Here are some great sleep supplements to consider:
CBD Gummies
Many people who discourage the use of CBD (cannabidiol) often confuse it with its psychoactive cousin, THC (Tetrahydrocannabinol). CBD and THC are two of many cannabinoids found in several plants, including those in the cannabis family. While few scientific and clinical studies have been made on CBD, some studies point to its calming effects, which help improve sleep problems like insomnia.
CBD gummies are a great option for someone who is looking for herbal supplements to help support relaxation and sleep. Some ingredients include Lemon Balm or Melissa officinalis L., US-grown full-spectrum help extract and natural juices from fruits and vegetables. Their blend of botanical ingredients is perfect for anyone on a vegan diet.
Melatonin
Your circadian rhythm (your body's internal clock) is responsible for helping you sleep at night. Your body produces melatonin a night, which helps with sleep. People use melatonin supplements to help with issues like delayed sleep-wake phase disorder, jet lag, and other sleep disorders. Studies on the effectiveness of melatonin on sleep have varying results. Still, many anecdotal testimonies point to its usefulness on that front. For that reason, it may be best to have a pharmacist or physician guide you when you start using melatonin supplements.
One great supplement to try is Melatonin Liposomal spray. Melatonin liposomal sprays and pills work fast, so it's best to take them just before bed. If you are not a fan of swallowing pills, you're in luck as they are dissolvable pills that you can put under your tongue. They are great for people with dietary restrictions like soy, lactose, yeast, and gluten. What's more, they are quite affordable and are highly rated.
Magnesium
Besides melatonin and CBD, another supplement that is proving to be great with sleep is magnesium. A double-blind study in magnesium supplementation on the elderly showed that it improved objective and subjective measures on insomnia. Other studies also show the is a relationship between magnesium deficiency and circadian rhythm.
Nanosnooze by Bio Pharma Scientific offers the double whammy of melatonin and magnesium to help you get a peaceful night's rest. Besides these two, it also contains l-theanine and GABA (γ-Aminobutyric acid), which have been shown to affect sleep positively. This supplement comes in powder form, which you add to a warm beverage before sleep. This product does not contain many allergens like yeast, wheat, eggs, and gluten, making it suitable for many dietary needs.
How to Select A Sleep-aid Supplement?
We do not need to convince you that getting enough rest is important. If you have decided to get sleep-aid supplements to help you meet that need, you want to ensure that you get the best one for you. Some things to check include
The ingredients - Double or triple-check the ingredients to be sure of what you are putting in your body. The Food and Drug Administration (FDA) does not regulate supplements, so you are responsible for doing the research and watching what you are putting in your body. Examine the different ingredients be they vitamins, minerals, etc., and research their usefulness before buying. You can also ask your trusted pharmacist for help.
Dietary restrictions - Check that the supplements do not contain any ingredients that infringe on your dietary restrictions. For example, if you are on a vegan diet, confirm both on their website and through reviews that their products are indeed vegan before buying them.
Their form - What is your preferred ingestion method. Sleep supplements can come in the form of tinctures, gummies, teas, pills, and more. Pick the most convenient form for you.
Quick dissolving vs. time-release - This is a point to note if you take a supplement with melatonin. Your body releases melatonin gradually throughout the night, which helps you fall asleep and stay asleep. When you take supplements with time-released melatonin, the supplement will mimic the body's way of releasing melatonin. On the other hand, quick-release melatonin supplements act fast. You can take supplements with quick-releasing melatonin right before bed. Still, you may need to take time-released melatonin supplements some time before bed to give them time to kick in.
Summing It Up
Not getting enough sleep can wreak havoc on your days. The same way you make sure your body gets food is the same way you should make sure it gets to sleep. In many cases, good nutrition is just as important as good sleep. Simply put, quality is just as important (if not more important) as quantity. If you want to take better charge of your sleep, shop supplements with LYFE Balance and consult with LYFE Balance Founder, Pharmacist and Nutrition Specialist, Dr. Lawful today. LYFE Balance also provides health coaching through their SENSE Rx Wellness program where clients transform their lives to have more energy, sleep well and lose weight in the process. Schedule a free consultation today.