Good Lifestyle

Let's face it - our lives today are more eventful than ever, with work, family and busy social calendars leaving little time for personal care. Unfortunately, while these responsibilities are part of daily life, they often come to Sleeping expenses . According to the National Institutes of Health (NIH), Between 50 and 70 million Americans have ongoing sleep disorders, and a third of adults do not constantly obtain the recommended quantity of uninterrupted sleep required for optimal health.

"Unfortunately, we are not built for the 21st century and our society" always on ", says Mahmud Kara , MD, founder and CEO of Karamd . “The prevalence of sleep disorders in adults has reached epidemic levels. An approach to solving the problem is to use certain supplements promoting sleep. ”

If a lack of sleep affects your life, read the rest for five natural sleep aids that can help you close your eyes and recover your health.

In relation: 12 best supplements to wake up by feeling energetic and fighting fatigue, say the experts .

More Americans than ever turn to melatonin to have a good night's sleep. According to the Sleep Foundation , almost 30% of Americans use melatonin as a sleep aid, and 88% of these users report that it helps them fall asleep more quickly.

"Melatonin is THE Sleep hormone, which means that it is one of the most critical to start the sleep process, " Michael Breus , PHD, clinical psychologist and sleep expert , tell Best life . "If you have a melatonin deficiency, know a jet lag or if you are a quarter worker, [completing with melatonin] can be very useful for keeping your circadian pace in synchronization."

Although there is no official dosage recommendation for melatonin, the Sleep Foundation recommends taking 0.5 to 5 milligrams An hour before bedtime as a safe and effective method to induce sleep.

However, it is important to note that you can exaggerate on melatonin Or have negative effects even with the recommended dose. These can include daytime sleeping, headache, dizziness, mood swings, stomach aches, worsening sleep problems, etc.

Magnesium is involved in Several critical body processes , including Regulate muscle and nervous function, balance blood sugar and manage blood pressure. Magnesium occurs naturally in many foods, such as legumes, whole grains, green leafy vegetables, milk and yogurt.

This mineral is also in the form of a supplement and, in recent years, has become a helping popular sleep.

"" Magnesium can help you sleep better By calming your body and mind, preparing the ground to sleep. It increases gaba levels, a chemical in the brain which promotes relaxation and drowsiness, " Shelby Harris , Psyd, DBSM, director of sleep health at Sleepopolis , previously explained to Best Life .

"It also supports melatonin production, the hormone that helps control when you feel driving or awake and can relax your muscles to prevent cramps or discomfort that could wake you up," she added.

Cleveland clinic Recommends an supplement of magnesium glycinate or magnesium citrate which provides at least 200 milligrams of this essential nutrient. In general, magnesium is sure to be taken, but it could potentially interfere with certain drugs or cause stomach aches if you exceed the recommended amount.

If you are subject to belly problems, Kara recommends trying a combined magnesium-calcium supplement: "Magnesium makes people tired and can cause intestinal spasms, which causes diarrhea. Take magnesium with calcium - a safe combination - which will solve your stomach aches. ”

In relation: Research reveals supplement n ° 1 to be taken after a bad sleep night .

Valerian root is a safe and effective sleep -based sleep aid that has been used for thousands of years as a natural sedative. Today, Valérian's root is in many supplements of sleep assistance - and it is easy to see why.

Because this powerful grass increases the amount of gaba in the brain, it has been shown to help you fall asleep , increase the time spent Journal of integrative medicine based on evidence .

Vanessa Osorio , a specialist in sleep health content at Sleepopolis , note that most people do not feel side effects when they take the root of Valerian. However, she says that some users can have "headaches, drowsiness, stomach aches and dry mouth".

As for how much and when to take the root of Valerian, the experts of the American Family Physician recommend taking 300 to 600 milligrams 30 minutes to two o'clock before sleeping.

"You I can't take this If you are pregnant, breastfeeding or has liver conditions, " Indhira Ghyssaert , MD, a family doctor and nutritionist work The rehabclinic assessment , recently said Best life . Valerian root is also known to have negative interactions with melatonin.

Formally known as L-5-Hydroxytryptophan , this amino acid is produced from tryptophan and converts to serotonin neurotransmitter in the body.

"Serotonin plays several roles in your body, including the influence of learning, memory, happiness as well as regulation of body temperature, sleep, sexual behavior and hunger," explains Cleveland clinic . "We think that lack of serotonin plays in depression, anxiety, mania and other health problems."

Ninety percent of serotonin is found in your intestine-a point highlighted by a recent study published in the journal Clinical nutrition .

As Best life Explained at the time, "the researchers determined that 5-HTP contributed to increasing the diversity of the intestinal microbiota in those who have sleep habits before. Supplementation with 5-HTP . ""

In relation: 12 supplements that you should never take together, say medical experts .

A traditional grass that has been used as a sedative for centuries , PassionFlower is used for anxiety, pain management, heart rate problems and sleep disorders. The most common method for taking passiples is in the form of a capsule or mixed in tea.

"Taking a passion supplement 30 to 90 minutes before bedtime can reduce the time necessary to fall asleep and increase the time you are in deep sleep, also known as slow wave sleep," explains Osorio.

The NIH reports that up to 800 milligrams of passion can be consumed safely for eight weeks. However, exceeding the recommended amount can cause confusion, mobility problems and drowsiness.

Talk to your doctor before taking a sleep supplement or natural sleep assistance. If your insomnia persists, visit a specialist who can help you go to the root of your sleep problems.