Several supplements can help improve sleep. Common supplements that are often used for sleep include melatonin, valerian root, chamomile, magnesium, and B vitamins. Some research suggests these supplements can improve sleep quality and duration. It’s important to note that the evidence is not always conclusive, and individual responses may vary. Here’s a more detailed look at some of these supplements:
- Melatonin: A hormone produced by the pineal gland in response to darkness, melatonin helps regulate the sleep-wake cycle. Melatonin supplements can help with falling asleep and improve sleep duration.
- Magnesium: Opens in new tabMagnesium is essential for various bodily functions, including muscle relaxation and nerve function. Magnesium deficiency can lead to sleep problems, so supplementation may help improve sleep, particularly for those with leg cramps or restless legs syndrome.
- Valerian Root: Opens in new tabThis herb has been used traditionally to help with sleep problems and anxiety. Studies suggest it can improve sleep quality and reduce insomnia.
- Chamomile: Chamomile has calming properties and may help reduce anxiety and promote relaxation, which can lead to better sleep.
- Theanine: An amino acid found in tea, theanine can help reduce anxiety and promote relaxation, potentially leading to better sleep.
- CBD: While research is ongoing, some studies suggest that CBD may help reduce anxiety and improve sleep quality.
- Tryptophan and -HTP: These amino acids are precursors to melatonin and serotonin, which can help regulate sleep-wake cycles and mood.
- Ashwagandha: An Ayurvedic herb, ashwagandha may help reduce stress and improve sleep quality.
- Vitamin D:.Studies suggest that vitamin D supplementation can improve sleep quality and duration.
