7 best vitamins and natural supplements for the best dream

It's no secret that A resting dream It is essential for our overall health, but getting quality sleep is not as easy as it sounds. Many of us are struggling to get the recommended 7 to 8 hours by the range of reasons, while some battle Insomnia nightly. You are not alone, and according to A. CNET researchMore than half of US adults are ready to spend nearly $ 1,000 a year to improve the quality of sleep. There are many Tip to sleep There, and you might think that medicines are your best bet, but it's not the only way. Fortunately, vitamins – whether they are from your diet or in the form of a pill – can play a key role in promoting healthy Sleep patterns.

Read more: Thunder of melatonin? Try this accessory instead

Here are the best vitamins and natural supplements to try to improve your vacation quality tonight.

How did we choose the best vitamins to sleep

The vitamins and supplements on this list were selected based on my personal experience with natural sleep and intensive market research. Every vitamin or supplement is supported by scientific studies. Although the FDA does not regulate supplements, all sleep aids on this list are usually considered safe. Precautions are listed, especially with some specific drugs.

Best vitamins and sleep supplements

Stop taking sleeping pills with side effects that make you feel sleepy. It is time to promote drowsiness with these natural vitamins and supplements.

Magnesium

This Essential nutrients is important for brain and muscle function, blood pressure regulation, bone development and much more. In addition, magnesium can help you sleep at night. Studies suggest That magnesium can help in insomnia because of the way nutrients help regulate our zircia rhythm. Low levels of magnesium are also associated with A bad dream.

There are little or no side effects on magnesium. However, too high dose can lead to nausea, cramps and diarrhea.

Melatonin

Melatonin is one of the well -known sleeping supplements. This hormone is produced naturally In the brain at night, telling the body it is time for a bed. Synthetic melatonin mimics this natural hormone and can help you fall asleep faster. Melatonin can also help ETETA backlog and some sleep disorders, such as delayed sleep Phase disorder.

With melatonin, be careful Side effects Like headaches, anxious stomach, daytime fatigue and strange dreams.

Gamma-aminobutiric acid (fungus)

Gamma-aminobutiric acidOr a fungus, is an amino acid neurotransmitter that is naturally found in our brain (and in some food) that helps to soothe the body. By slowing the brain messages to the central nervous system, the fungus can reduce anxiety and stress and improve the quality of sleep. A study has been found That 300 mg of fungus a day improved the quality of sleep in 40 patients with insomnia after four weeks.

More studies should be done on the effects of fungus supplements. Use caution if you are pregnant or breastfeed. Talk to your doctor before you start supplements.

L-theanin

This Amino acid It is found naturally in mushrooms and is made in some teas. L-Teanin is similar to glutamate, amino acids in our brain that helps transmit signals throughout the body. Studies have suggested that L-Teanin can promote calm and ease anxiety and stress. One review He revealed that L-thean is generally safe natural sleep help that makes us feel thunder.

Be careful not to mix L-Teanin with blood pressure medications. The amino acid can lower blood pressure, so be sure to take precautions and talk to your doctor if you are on high blood pressure medication. Also be wary of mixing L-Theanine with sedative drugs.

Valerian root

Valerian root It comes from a white flower born in Europe and Asia. The plant has long been used to treat cramps, headaches and most commonly insomnia. While the research is still missing, Some studies They suggest that Valerian root is the best for those struggling to sleep with menopause symptoms. This low -risk medicine is profitable and can improve your Overall quality to sleep.

You can drink Valerian root in tea or take it as an accessory. If you are really looking for a Relaxing tea To cause sleep, find tea containing valerian root and chamomile.

Chamomile

Chamomile is a flower that is widely used to promote drowsiness and help with anxiety. It can even relieve the symptoms of an acidic stomach. If taken at night, chamomile can soothe the mind and cause sleep. Studies suggest that flavonoids (chemicals found in plants) are well binded to the neuroreceptors of the fungus in the brain.

I recommend getting chamomile in tea. It is much cheaper than chamomile supplement.

Vitamin G.

It should be noted that vitamin D can also promote a good night's sleep. However, it is not the vitamin itself that helps in insomnia. Instead, taking a vitamin D supplement is a good idea if you are Vitamin deficiency. Studies have found that there is a low level of vitamin D have been connected to a weak sleep. This may be due to the fact that vitamin D is needed in all brain tissuesEspecially the parts necessary for sleep.

I do not recommend taking a vitamin D supplement specifically to sleep if you are not already deficient. Instead, turn to other vitamins and supplements on this list.

Risk of sleeping supplements

Vitamins and supplements are considered generally safe because they are already natural in our diets and bodies. However, before taking supplements, talk to your doctor. Accessories can communicate with Certain drugs and have risky side effects. Especially if you are pregnant or lactation, it is important to talk about vitamins and supplements with your primary doctor before you start taking them.