Whether it’s stress-induced or a result of a more serious medical condition, sleep troubles or deprivation can negatively impact one’s ability to function at their best during the day. Disturbances in your sleep can, however, be managed despite being minor in cases where individuals suffer from infrequent sleep difficulty or more severe in instances where individuals experience prolonged periods of insomnia. Through the implementation of healthy habits and support of supplementation, you can fight insomnia and other sleep-depriving conditions and ensure that you receive an optimal eight hours of quality shut-eye each night.
Let’s take a closer look at beneficial habits you can adopt to encourage better sleep and what natural ingredients you should be looking for in natural sleep aid supplements in order to help you make confident decisions.
Healthy Habits for Sleep Aid
Be it a physical medical condition such as obesity, a mental health condition such as depression, or poor general health from failing to eat appropriately or exercise, improper sleeping patterns and sleep deprivation are a knock-on effect of poor health and wellbeing management. While many disregard irregular sleep patterns and chalk them up to stress from work, leaving your sleep cycle unchecked can have several severe health implications according to scientific studies (1). This is why the first actionable step you can take to promoting better sleep is instilling healthy habits into your daily routine. Below are a few ideas on how you can improve your sleep cycle through practicing positive wellbeing:
- Exercise regularly
- Minimize alcohol intake
- Limit bright light exposure in the evening
- Avoid eating big meals just before bed
- Turn off electronic devices
- Maintain a low-carb diet
Nutritional Supplements for Sleep Aid
Many fail to stick to healthy habits on account of the fact that these alone take time to benefit and improve one’s sleep. For those looking for an efficient solution to better sleep, a nutritional supplement may provide the answer. While supplements are not foolproof, there are several quality-tested nutritional products capable of assisting you to achieve your health goals and subsequently experience a better quality of sleep.
Sourcing nutritional supplements that promote weight loss or improve brain functioning can fast-track your health goals and allow individuals to experience improved sleep, however, specifically formulated insomnia fighting supplements are the most efficient means of achieving a proper sleep cycle when coupled with healthy habits. There are many of these products on the market meaning that it can be difficult to make a decision, however, there are several key ingredients to look out for that have shown to be effective sleep aids.
What are the Best Natural Ingredients for Sleep Aids?
In order to understand how sleep aids can support your sleep, let’s take a look at the key ingredients found in the most successful insomnia fighting supplements. You should consider supplements that are formulated with all of these clinically-proven ingredients in order to experience optimal results and get a better night’s sleep.
L-Ornithine
L-Ornithine is a non-essential amino acid that supports liver health by modulating your GABA system, reducing stress hormones, and removing excess nitrogen. According to studies, its stress-reducing properties may be responsible for improving one’s sleep (2).
Valerian Root
Valerian root is an herbal medicine particularly effective in supporting postmenopausal women. The root has been shown to provide pain relief and reduce depression, both effects aiding one’s sleep cycle.
Chamomile
Chamomile’s calming effect is suggested to support one’s sleep and prevent insomnia. It is an herbal remedy that can be consumed as a tea or as an ingredient in a nutritional supplement, making it a readily available source of relaxing properties.
Passionflower
Much like chamomile, the passionflower plant has specific chemicals that may be responsible for inducing a calming effect in individuals. Studies show that when consumed over a long period of time, passionflower relieves anxiety and sleep disorders (3).
Lemon Balm
This lemon-scented herb forms part of the mint family and is traditionally used to support cognitive function and improve mood. These qualities and more are said to support one’s sleep.
Hops
While many know of hops as a substance used to produce beer, the female flower-producing plant has also been shown to improve one’s sleep. This is likely linked to the plant’s sedative properties, with reports suggesting its efficacy in supporting better sleep (4).
Taurine
Popularly used in energy drinks for its energy-boosting properties, Taurine is another ingredient that may improve one’s quality of sleep. The conditional amino acid is responsible for supporting cardiovascular function and promoting an anxiolytic effect within the central nervous system by reducing cortisol levels and increasing the production of GABA, a neurotransmitter that acts as the body’s “off” switch.
Magnolia Bark
Magnolia Bark has positive effects on sleep due to the polyphenols present in the bark and flowers. According to research, polyphenols, magnolol and honokiol, are responsible for reducing the time it takes to fall asleep and improving sleep by increasing rapid eye movement (REM) and non-rapid eye movement (Non-REM) during sleep cycles (5).
Jujube Extract
Jujube extract contains a substance, specifically a flavonoid compound, known as spinosin that helps trigger sleep responses in individuals that consume the ingredient. One of the many benefits of jujube is its ability to help calm the mind and quiet the neural system.
Reishi Mushrooms
Traditionally used in Chinese and Japanese holistic herbal medicine practices, reishi mushrooms are a popular sleep supporting ingredient that is found in some of the best insomnia fighting supplements thanks to their muscle relaxant and tranquilizing effects.
Melatonin
The hormone melatonin is produced in the pineal gland and is responsible for controlling circadian rhythms – the body’s natural sleep-wake cycle. Supplementing with melatonin can help increase melatonin blood levels, which encourages quiet wakefulness, preparing the body and mind to wind down for a restful sleep.
The combination of these ingredients and adopting a healthy eating and exercise plan can support your mood, boost your energy, and aid in maintaining a proper sleep cycle.
Other Factors to Consider in Sleep Aid Supplements
Beyond the formula itself, quality sleep aids are manufactured and distributed by companies that adhere to several important factors. From cGMP certification to a money-back guarantee, these are a few important factors to look into when considering natural sleep aid supplements to ensure you get a safe and effective product.
cGMP Certification
An FDA-supplied cGMP certification implies that a company’s formula is safe, potent, and of a certain quality. Finding a manufacturer with these certifications is imperative as they showcase third-party backing of a formula’s efficacy.
No Additives, Preservatives, Or Artificial Ingredients
The inclusion of undisclosed proprietary blends, additives, preservatives, or artificial ingredients can hinder a formula’s ability to deliver effective sleep-supporting results. This is due to these non-beneficial ingredients reducing the potency of the formula as well as possibly including harmful, unregulated ingredients.
100% Money-Back Guarantee
A money-back guarantee ensures that individuals are protected in cases of purchasing ineffective products. Companies that offer a 100% money-back guarantee showcase their confidence in their products, boding well for their safety and efficacy.
In Conclusion
A good night’s sleep is essential in improving your daily performance as well as minimizing the onset of harmful health conditions. Unfortunately, the reality is that many people suffer from sleep deprivation and disturbances from poor health management. You can benefit from supporting your healthy habits with quality insomnia-fighting supplements manufactured by reputable and reliable health companies. The inclusion of this nutritional support can help fast-track your health goals and rapidly support a better quality of sleep thanks to their formulas including several sleep-inducing ingredients. From chamomile to melatonin, be sure to keep your eyes peeled for products containing the key ingredients mentioned above for efficient and effective sleep support.
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