Good Lifestyle

We all could use more / better / deeperto sleep these days. And less stress? We sign up.Improved muscle gains? Same. As you wind for the day, you may want to consider these health support supplements and sleep promotion, say dieticians.

MelatoninAshwagandhaRead the best supplements supported by the search to take before bedtime. It goes without saying, but, before adding a new supplement to your routine, always consult a professional health professional. Read it and for more things about how to eat healthy, do not miss7 healthiest foods to eat right now.

It has the most often recommended natural sleep supplement in the first way. There is a good reason, it is a cure often advised for sleep problems: "The body produces melatonin naturally, with levels plunging in the morning and rising in the evening to promote body sleep cycles" , saysKylie Ivanir, MS, RD, Who leads a private practice calledWithin nutrition. "The role of Given Melatonin in the regulation of the circadian rhythm and the signaling of the body, it is time to sleep, the supplements of this hormone can help to facilitate the transition to sleep and promote the constant rest. This can be the case for people who manage hourly offset, insomnia, or want to improve sleep efficiency, "she continues, showing thisscientific overview.

READ MORE:The best supplements for sleep, according to experts

Here is another heavy guiner in the world of sleep, which can also help problems like anxiety.

"Magnesium is available in different formulations that can be beneficial in different ways. Differs from magnesium citrate from other chelated shapes, such as magnesium magnesium and magnesium threonate, which are easily absorbed and the inner work of the cell, "explains Ivanir. "Chuglycinate magnesium, in particular, can help relaxation, sleep and reducing anxiety. Therefore, it may be useful to take this magnesium form the night before bedtime, "she says, citingthis study. You can alsoGet magnesium from a variety of food sources Like bananas, green vegetables with dark leaves, nuts, lawyers and beans.

Echoing Ivanir,ROXIE M. CALLOWAY, MS, RDsays "[Magnesium] is a natural relaxing and contributes to the quality of sleep. Magnesium can also help relieve stress because it can inhibit cortisol production and potentially lower blood pressure. She adds that men should have about 300 mg and women about 200 mg a day, although some people can choose to take more. "Magnesium has many other health benefits as well. Magnesium is an essential mineral that plays a role in more than 300 different enzymatic systems in the body. It helps the body use calcium and oxygen properly, and it helps health and teeth health, it also notes.

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"Passiflower has been used in alternative medicine for insomnia; Yet recent research has shown that the Passiflore can, in fact, the impact of your amount of sleep and quality the amount of sleep refers to the total time you have spent sleep, and the quality of sleep refers to the way you slept, "saysKim Rose, RDN, CDces, CCSN, LD. "To achieve a good night's rest, the perfect balance of the amount of sleep and quality must be fulfilled. TO2017 animal study showed That the Passiflore decreased and showed a significant increase in the total time spent sleep. As he linked to the quality of sleep, aMan studying showed that the pansiflower tea was useful. Although these studies are small, and more human research is needed before definitive allegations can be made, Passiflore can keep promising results to crown your evening, "it develops.

This supplement can be a boon if you are looking for a better sleep. "L-Theanine is an amino acid mainly in the green tea plant. A small study 2016 showed that L-theanine can haveanti-stress"Explains Rose. This is important because stress can also affect our sleep. Another study in China has shown that types of stress negatives can promote sleep disorders and disruptoverall quality of sleep. For as much stress as modern society gives, L-theanine seems to be a judicious choice ".

Packing for the night? If you are all about the life of gym, it could be a good idea to take aProtein supplementbefore hitting hay. "For active individuals, it can be beneficial to take a slowly digested protein supplement before going to bed. When used over a period of time in connection with the formation of force, the pre-dormant protein can contribute to Increase muscle mass and muscle mass, promote recovery and improve performance, "says Ivanir, referencingThis search. "This may be due partly to the tip of the night in the growth hormone, which helps to synthesize muscle mass."

Calloway zoom on the casein protein (eggs) as the best type: "It's a good idea to consume the casein protein before promoting muscle growth because of its slow digestion. Casein, unlike lactoseum, is a very thick protein that slowly decomposes into the stomach and helps to give your nutrient muscles (while promoting growth hormone secretion) while you are asleep, "says Calloway . "It's a complete protein with all essential amino acids and has beenshown to increase lean muscle mass. When this protein is consumed just before going to bed, it helps promote muscle protein synthesis while allowing your muscles to recover workouts overnight. "

It may be time to bind friendship to this ayurvedic herb with a large series of applications.

"It is specifically known to produce a calming effect,which can be beneficial to sleep. While most studies on Ashwagandha have been made on animals, a notable human study has shown that Ashwagandha can greatly improve sleep, "said Rose". To sleep well, you must have a feeling of calm. In this particular study, it has been shown that Ashwagandha has just made it that andImprovement of sleep quality While decreasing the amount of time needed to go to be completely awake for sleeping. "

Hopping aboard the CBD train can have a positive impact on your sleep. "A promotional sleep supplement that I would recommend is cannabiol or CBD. CBD, one of the leading cannabinoids of the cannabis plant, interacts with the endocannabinoid system that helps to regulate many processes in the body", a declared Ivanir. "Although the difficulty of sleeping can be due to a variety of reasons, if it is caused by factors such asanxiety The CBD can be beneficial. Research shows that the CBD can have a calming effect, which can help reduce stress and improve the quality of sleep. In addition, if chronic pain interrupts sleep, the CBD has also been demonstrated tohelp relieve pain And help in sleep. CBD can also interact withReceivers in the brain who govern sleep cycles, promote sleep directly, "she continues.

Read this:

• The best supplements to start your day, according to science
• The best supplements to take every day, according to a dietician
• Best supplements for sleep, according to experts