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According to statistics, over a quarter of Kiwi’s have experienced insomnia at some point in their lives. While we all occasionally have a sleepless night when we are stressed or have a busy week for example, actual insomnia is defined as habitual sleeplessness or the inability to sleep on a regular basis.
Getting a decent amount of sleep is essential for our health inside and out and can seriously affect our mood and performance if we don’t get enough. It’s recommended that we get between 7-9 hours’ sleep a night to function at optimal capacity, but this still can vary with some people being perfectly fine on less.
If you’ve been experiencing insomnia for a while now, or if you’ve just recently started to have trouble sleeping, take a look at these natural supplements for sleep.
Magnesium is an important mineral and it helps to fight inflammation and lower blood pressure. This mineral helps to regulate the hormone melatonin in our bodies and if we don’t get enough, this can be the reason we cannot sleep. Magnesium regulates neurotransmitters (chemical messengers in our brains), which can help to promote calm. If you don’t eat enough foods containing magnesium like; leafy greens, fruits, nuts, seeds and seafood for example, you should take a magnesium health supplement which could aid you in getting a more restful sleep.
Our bodies produce this naturally in our bodies, but production can be disrupted if we have been on a long flight for example and could be experiencing ‘jet lag’ or if you work night shifts. Research has shown that supplementing with melatonin improved daytime sleep quality in some individuals and in those suffering from sleep disorders.
Some research has found that lavender essential oil has a calming and soothing effect, which can slow heart rate, reduce blood pressure and thus aid in a more restful sleep. Experts recommend smelling lavender 30 minutes before bed or even putting a cloth with a few drops of lavender under your pillow while you sleep.
Valerian was originally discovered in Asia and Europe and is commonly used to improve symptoms in people with depression, anxiety and the menopause. There have only been a few studies done, but two recent ones concluded that 300-900mg of valerian root taken before bed, could improve sleep quality in certain persons. To aid in getting a restful sleep, take valerian root 30 minutes to two hours before you go to bed. Reports conclude it can take up to two weeks of taking it regularly to get its full benefits.