Getting an appropriate amount of sleep is incredibly important for your health, and beauty! Sleep helps your body and brain function properly. A good night’s sleep can improve your learning, memory, decision-making and even your creativity.
What’s more, getting sufficient sleep has been linked to a lower risk of heart disease, diabetes, stroke and obesity. Despite all the benefits of sleep, quality and quantity are at an all-time low, and people increasingly suffer from poor sleep.
Keep in mind that good sleep often starts with good sleep practices and habits. However, for some, that’s not enough. If you require a little extra help to get a good night’s sleep, consider trying the following sleep-promoting aids backed by science.
Peaceful Sleep. Melatonin is a hormone your body produces naturally, which signals your brain that it’s time to sleep. This hormone’s cycle of production and release is influenced by time of day — melatonin levels naturally rise in the evening and fall in the morning.
For this reason, melatonin supplements have become a popular sleeping aid, particularly in instances where the melatonin cycle is disrupted, such as jet lag. What’s more, several studies report that melatonin improves daytime sleep quality and duration. This is particularly beneficial for individuals whose schedules require them to sleep during the daytime, such as shift workers.
Moreover, melatonin may improve overall sleep quality in individuals suffering from sleep disorders. Specifically, melatonin appears to reduce the time people need to fall asleep and increase the total amount of sleep time.
Valerian is an herb native to Asia and Europe. Its root is commonly used as a natural treatment for symptoms of anxiety, depression and menopause. Valerian root is also one of the most commonly used sleep-promoting herbal supplements in the US and Europe.
Magnesium is a mineral involved in hundreds of processes in the human body, and is important for brain function and heart health. In addition, magnesium may help quiet the mind and body, making it easier to fall asleep.
Studies show that magnesium’s relaxing effect may be partly due to its ability to regulate the production of melatonin, a hormone that guides your body’s sleep-wake cycle. Magnesium also appears to increase brain levels of gamma-aminobutyric acid (GABA), a brain messenger with calming effects.
Studies report that insufficient levels of magnesium in your body may be linked to troubled sleep and insomnia.
Check out this body butter from Neom
Lavender is a plant that can be found on almost all continents. It produces purple flowers that, when dried, have a variety of household uses. Moreover, lavender’s soothing fragrance is believed to enhance sleep.
In fact, several studies show that simply smelling lavender oil for 30 minutes before sleep may be enough to improve the quality of sleep. This effect appears particularly strong in those suffering from mild insomnia, especially females and young individuals.
Passion flower, also known as Passiflora incarnata or maypop, is a popular herbal remedy for insomnia. The species of passion flower linked to sleep improvements are native to North America. They are also currently cultivated in Europe, Asia, Africa and Australia. You can consume Passion flower as a tea or supplement.
Glycine is an amino acid that plays an important role in the nervous system. Recent studies show it may also help improve sleep. Exactly how this works is unknown, but glycine is thought to act in part by lowering body temperature at bedtime, signaling that it’s time to sleep.
In one study, participants suffering from poor sleep consumed 3 grams of glycine or a placebo immediately before bedtime.
Those in the glycine group reported feeling less fatigued the next morning. They also said their liveliness, peppiness and clear-headedness were higher the next morning.
You can buy glycine in pill form, or as a powder that can be diluted in water. You can also consume glycine by eating foods rich in the nutrient, including bone broth, meat, eggs, poultry, fish, beans, spinach, kale, cabbage and fruits like bananas and kiwis.
Light Noise & Avoid Blue Light
Try and avoid watching tv or looking at your phone before bed. The blue light that's emitted from these screens can delay the release of sleep-inducing melatonin, increase alertness, and reset the body's internal clock (or circadian rhythm) to a later schedule. If you do look at your phone or computer before bed, turn off the blue lights on your settings, this will help not only with your sleeping, but with your overall wellness and any headaches.
If you like to fall asleep to light noise, you can set a timer on your tv or more preferably speaker/phone. Playing calming music with no words should send you on your way.