When you can’t fall asleep it can quickly turn into so much more than just a single restless night. Before you know it you can find yourself tossing and turning night after night. Followed by day after day of trying to function on too little sleep.
It’s bad for your health, for your relationships, for your work. And at three in the morning, it sure can feel like there’s nothing you can do about your inability to fall asleep.
But luckily, that’s not true. Because there is something you can do to help assure you never have to suffer through another sleepless night again.
And you don’t have to resort to risky prescription drugs, either!
It turns out supplements could provide the exact sleep support you need, without all the scary side effects.
We’ll have more on those in a moment, but first let’s take a quick look at some simple changes you can make to your nighttime routine that when paired with a sleep supplement could help you finally get some zzzz’s.
Set yourself up for sleep success
If you haven’t given much thought to what happens in the hour or two before bed before, it’s time to change that. Because these slumber secrets will work together with your sleep supplements instead of against them.
- Stop work at least one hour before bedtime. Focus on relaxing and letting the day go, so you aren’t still wound up when you crawl into bed.
- Keep distractions out of the bedroom. Let your bedroom be a haven for sleep and sex. Not for television or computers.
- Dim the lights before bed, and turn them off after bed. Dimming lights lets your brain register it’s time to relax. Having a darkened bedroom keeps the light from keeping you awake. And yes, this includes the TV and clock.
- Block out the sounds of the night. No matter if it’s the drip of the faucet, the heater turning on, or traffic outside, little noises can have a big impact. Look into a white noise machine or even find relaxing sounds like whale song or rainfall online.
Next, combine these sleep secrets with slumber-supporting supplements for a winning combination to help you gently fall asleep.
Natural supplements could help you fall asleep fast
When you are having trouble falling asleep sometimes all you need is a little nudge. Following are seven natural supplements that could help you finally get the rest you need.
This first one helps support sleep, tastes great, and has been respected for thousands of years. Brew a small pot of chamomile tea and enjoy it before bed. And if you don’t care for the tea, it comes in a pill form, which will work just as well.
While this is the same hops that is used in beer, that’s not necessarily the way you should take it when you’re having trouble sleeping. Instead, take 30 to 120 mg before bed, especially if you find yourself sleepless and anxious at night. Hops are known to help with anxiety as well as trouble sleeping, so your bases are covered.
If your sleeplessness is caused by stress, kava is an excellent option. It may help reduce anxiety and emotional stress so that you can finally get some rest.
An amino acid, L-theanine helps keeps you alert during the day and then lets you sleep, deeply, at night by triggering relaxation brain waves. It can be found in green tea, but usually not in amounts high enough to help you fall asleep. Look for a supplement that offers 50 to 200 mg per dose instead.
5. Magnesium and calcium:
Okay, in fairness, this is two, but they’re frequently sold individually, even though they work better to support restful sleep when you take them together. Magnesium helps to quiet your brain at night, so you can rest. Calcium helps the brain produce a sleep hormone. And as we said, together, they’re even better than alone!
The sleep hormone that calcium helps produce? That’s melatonin. And you can get it in supplement form, as well! The way melatonin works is by helping to regulate the sleep-wake cycle (also known as your circadian rhythm). Plus, it helps lower your temperature and makes you sleepy.
A sleepless night isn’t just about getting to sleep – it’s about staying asleep, too. Which is where valerian comes in. Not only could it help you fall asleep faster, it can also help you stay asleep longer. Because a good night’s sleep is a full night’s sleep. Just know, this one works better the longer you take it, so don’t give up if it only helps a little at first.
Flip on your “snooze switch” with a comprehensive supplement
Sometimes, though, a single ingredient just doesn’t feel like it’s going to be enough. That’s when it’s time to look at multi-ingredient formulas.
8. Homeopathic Sleep Formula from Botanic Choice.
Botanic Choice combines six different ingredients, including chamomile and hops, to help soothe and relax you, so you drift off without a second thought.
9. Restorative Sleep from Dr. Sinatra.
Just one of these from Dr. Sinatra, taken half an hour to an hour before bed can help have you dozing off in no time. Plus, you get the support of five different all natural ingredients.
Imagine falling asleep quickly and staying asleep all night long – only to wake refreshed and ready to face the whole day, energized. That’s what Sleep Dissolves, from our friends and affiliates at BestHealth Nutritionals can do for you, in less than an hour. These melt in your mouth supplements are so easy to take you don’t even need a glass of water!
Getting good restorative sleep is critical for good health. Don’t just shrug off your sleep troubles. Get the sleep you need and the help you deserve with these ten sleep supplements that really work.
We believe that everyone has good ideas about how best to care for our loved ones and ourselves. Many of our contributors are doctors that have spent their life’s work invested in the health and well being of the human body and mind. Some have spent their lives tirelessly researching health and the human body, developing new vitamins and products dedicated to making people healthier.
Others are ordinary people that have natural family cures passed down from generations, or discovered an inexpensive home remedy out of necessity or even by accident.
So Healthier Talk not only offers professional advice and solutions, but also provides much sought after natural family cures and at-home remedies, right at your fingertips!
Latest posts by Healthier Talk (see all)
- 5 popular foods that make you age faster - December 4, 2016
- 9 surprising kitchen cures to soothe your sore throat - December 3, 2016
- 3 quick tips to beat winter weather foot woes - December 2, 2016