Introduction
The stress and tension we build up during the day while handling our daily tasks can often make it hard for us to unwind. That feeling of coming home and still replaying past situations can keep the nervous system from getting the rest it needs, which in turn can have a negative effect on our sleep.
There is a wide range of natural remedies for dealing with insomnia and stress, but which are the most effective, and how do we make an informed choice? In this article, we look at the seven most effective supplements that can improve the quality of your sleep.
Melatonin
Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a key role in regulating the circadian rhythms – the “internal clock” of the body, which regulates the timing of various physiological processes over a 24-hour period, including sleep. Melatonin supplements are used as a natural way to deal with insomnia caused by stress, a change in your usual routine and other factors.
Melatonin is often part of the routine for people who travel long distances by plane. So-called “jet lag” (the time difference caused by flying) may seem harmless at first glance, but it can negatively affect perception and alter our mood. Sometimes it proves difficult for the body to cope on its own, leaving us unable to get enough rest, and it can even lead to digestive issues. Good practice in this case is to give the body what it needs.
Magnesium
This vital mineral, which plays numerous roles in the body – magnesium, is key to muscle and nerve function. It's involved in regulating neurotransmitters (in particular gamma-aminobutyric acid), which affect sleep and help calm the nervous system. Normal levels of this mineral in the body can reduce muscle tension, making it easier to fall asleep and reducing night-time waking.
Another of its functions is promoting the body's natural production of melatonin, and when taken in the evening, its beneficial effect is noticeable. Magnesium can be obtained from food, but if you're looking for a steady, concentrated effect – supplements are a suitable choice.
Rhodiola Rosea
The perennial plant Rhodiola Rosea is known for its use in states of fatigue and anxiety, and delivers positive results in improving stress resilience and boosting energy. The plant's root is mainly used as a dietary supplement, since it's where most of its beneficial properties are concentrated. Rhodiola Rosea is classified as an adaptogen – a group of plants that support the body's adaptation to more demanding conditions, such as working under pressure. In episode 7 of the RealTalks podcast, holistic therapist Gergana Radovich told us how a supplement can be part of our choice of beneficial substances, and shared more on the topic of informed choices and the research everyone should do before taking supplements.
Hydrolysed Collagen
Glycine is one of the 20 core amino acids that make up protein in the human body and contribute to many other compounds. It has a proven effect on sleep disorders and is available as a standalone supplement. It is also one of the amino acids found in hydrolysed collagen, where it accounts for roughly 33% of its content.
A clinical study tested how taking collagen peptides affected active men who had trouble sleeping. The results showed that people who took collagen one hour before bed for 7 nights noticed a significant improvement in their cognitive function, as well as fewer night-time awakenings, leading to improved athletic performance.
5-HTP Griffonia
Another important amino acid, 5-HTP, helps maintain the production and optimal levels of serotonin in the body. The “happiness hormone” – serotonin is a neurotransmitter that supports calmness and good sleep, as it sends signals between nerve cells. Better known as griffonia, thanks to these properties, 5-HTP acid can help reduce symptoms of anxiety and frequent mood swings, as well as improve the overall quality of sleep.
There are known studies proving its beneficial effect in people with fibromyalgia, whose symptoms include general fatigue and full-body pain. Although there is still no evidence of what causes the symptoms, 50% of those studied rated their condition as improved after a 90-day period of use.
Valerian Root
Known for centuries for its calming properties, valerian root successfully improves sleep quality. A meta-analysis thoroughly examines the effect of the root in people with difficulty falling asleep, concluding that its effect as a supplement is real, but that noticing a lasting effect requires the right dose for each individual case and building a habit of daily use.
Chamomile
Another popular herb – chamomile, is favoured for its calming properties. A cup of warm chamomile tea is a classic for good reason, as the herb provides a sense of calm and eases the tension of a demanding day. Chamomile brings together many benefits for overall relaxation – it helps relax the muscles, has antioxidant properties and helps with digestive issues, making it a wonderful choice before bed. And the warmth and pleasant aroma of chamomile tea is the perfect addition to a cosy evening at home.
Conclusion
Choosing the right supplements isn't always easy. The ones we take in the name of balance and calm are essential to the state of the nervous system and to the quality of our night's sleep. Good research, combined with an understanding of our own needs, is the best guarantee of improving the quality of restful, healthy sleep. Although these are natural remedies, consulting a specialist before taking them is recommended.
