Why Do I Need To Sleep?
Adequate sleep is crucial for physical and mental health. Besides boosting mood, getting enough sleep improves decision-making, concentration, and even memory. Additionally, a lack of sleep over time has been linked to diabetes, obesity, and heart disease. For some people, however, getting enough sleep can be difficult. Magnesium and melatonin are two supplements that can promote better sleep.
The most popular sleep aid
Besides being a supplement, melatonin is a hormone that a person’s body naturally makes. A person’s melatonin levels are supposed to fluctuate throughout the day by getting higher at nighttime and lower in the morning. In today’s modern world, a lot of people struggle with low melatonin.
Why are we low on melatonin?
Technology can bring a lot of benefits. However, most devices, such as smartphones and tablets, emit something called blue light. This blue light can suppress melatonin production. When a person looks at a screen near bedtime, falling asleep is much more difficult. To counteract this effect, try using night mode on screens or wearing blue-light-blocking glasses. Additionally, most adults can safely take up to 3-10mg of melatonin before bedtime.
A natural relaxer
Magnesium is a mineral that’s vital for many processes in the body. Some research has shown magnesium can help regulate melatonin production, promoting better sleep. Alternatively, low levels of magnesium have been linked to insomnia. In one study, patients who received 500mg daily of magnesium benefited from overall better sleep quality.
What other supplements can I try?
There are numerous other natural options people can try for improved sleep. For some people, lavender can promote better rest. One research study found that people who took a lavender oil supplement before bedtime experienced 14-24% improved quality of sleep without any disruptive side effects. Cannabidiol, or CBD, has recently grown in popularity as a sleep aid. A CBD supplement may decrease anxiety and pain and promote more rest. Some research found that in patients who took 25mg daily of CBD, 79% experienced reduced anxiety, and 66% experienced better sleep.
Tips for better sleep
Besides shutting down electronics before bedtime, people should also aim to set a sleep routine with consistent bedtimes and wake-up times. Try to do relaxing activities before bed, such as journaling, meditating, or taking a bath. Most supplements will work best if taken about an hour before going to sleep.
Where do I start?
Not every supplement is right for every person. Some can have negative medication interactions or unpleasant side effects. Because of this, always be sure to consult with a pharmacist or other healthcare provider before starting a new supplement.