Are You Getting Enough Sleep? : If Not, A Good Sleep Supplement Can Help
If you struggle to get a good nights sleep, and wake up feeling tired, irritable and ‘not in the day’
you might benefit from taking a sleep supplement.
A good product can dramatically help improve your sleep, helping you to wake up feeling rested and ready to tackle whatever life throws at you.
But before I speak about sleep supplements, lets look at just why you need sleep and its importance.
A shocking fact is that in the US alone, over 33% of all people do not get enough sleep – thats a fact and its a statistic that is being repeated all over the world.
That number does not take into account those people who have some form of sleeping problem such as insomnia for example, so in fact the number in real terms is much, much higher.
- 1 Are You Getting Enough Sleep? : If Not, A Good Sleep Supplement Can Help
- 1.1 Why Is Sleep So Important?
- 1.2 Memories
- 1.3 Focus
- 1.4 Weight Gain
- 1.5 Why?
- 1.6 But What Supplements Should We Be Taking?
- 1.7 But First Some Basics:
- 1.8 Magnesium – Essential For Deep Sleep
- 1.9 Melatonin – AKA The Sleep Hormone
- 1.10 Valerian – Herbal sedative
- 1.11 L-Tryptophan
- 1.12 GABA – Essential Neurostransmitter
- 1.13 Montmorency Tart Cherry
- 1.14 Lavender
- 1.15 My Recommended Sleep Supplement Of 2019
- 1.16 To Sum Up
Why Is Sleep So Important?
Our body rests and recovers from our previous days activities while we sleep, so if we have had a hectic day, our body needs to recuperate and recharge.
But thats not all…
Our memories are formed while we sleep, this happens during the deeper stage of sleep. All our thoughts and brain inputs that occur throughout the day are processed and stored while we sleep.
If we do not get enough sleep, our memory cannot consolidate, this can make us walk round almost like zombies the next day, we cannot remember anything and our moods are very low.
If this continues for any length of time, our synapses eventually stop restoring and we stop basically stop learning.
Our Brain needs sleep so it can function correctly, sleeping well has a positive effect on our focus, cognition and general productivity through the day. This is a fact that has been proven in numerous studies. Two of which can be read below :
These studies along side many others proved that good sleep was shown to boost memory, learning and problem solving skills in both adults and children.
Its also been proven that people who get more sleep tend to weigh less than those who do not.
A lack of sleep has been directly linked to cases of obesity, studies have shown that people who do not sleep well tend to, on average, have larger appetites.
Sleep deprivation has been shown to have a direct effect on the hormonal processes that control appetite, also people who are overweight tend to feel less productive and almost certainly have less energy thought the day.
That is why our sleep quality is so important.
It doesn’t end there however, better sleep is paramount for our good health too, it can reduce the risk of metabolic disease like type 2 diabetes, heart disease, and the risk of stroke.
Depression has also been linked to poor sleeping habits too.
When you sleep well, your immunity is high and you feel far better emotionally.
Now we know that getting good sleep is optimal for both our bodily health, but also our brain performance too.
But What Supplements Should We Be Taking?
I am not suggesting that you go out and and get a prescription sleeping drug from your doctor, there is a vast difference between these drug based products that basically force you to sleep ( and potentially cause side effects too) and a natural sleep supplement.
A natural sleeping supplement can help you relax naturally, and ultimately help you to achieve a better quality sleep, the right product can also help boost your brain function, helping you to store those memories, and allow you to wake feeling bright, alert and ready to tackle the day ahead.
But First Some Basics:
- Avoid caffeine for at least 4 hours before you go to bed.
- Switch off all media at least an hour before you try to sleep – do not bring laptops or smartphones into the bedroom.
- Have a warm bath before hitting the sack.
- Try to have a source of fresh air in the bedroom, you want to be comfortable yet cool in bed.
Ok Here Are Some Natural Supplement Ingredients That You Should Be Taking
Magnesium – Essential For Deep Sleep
Magnesium is a crucial mineral ,it has many benefits in our body.
Magnesium helps to maintain the natural levels of GABA in the brain, this is the natural neurotransmitter that helps us sleep. It also helps to regulate our natural body clock and also maintains levels of melatonin.
Studies have shown that supplementing with magnesium can help those with poor sleep habits, it can help you to fall asleep quicker and also reach deeper sleep faster and for longer.
Experts recommend a dose of between 200-400mg
Melatonin – AKA The Sleep Hormone
A natural hormone, produced by the body that is essential for good quality sleep. Sold in supplant form, its also one of the ‘must have’ sleep supplements available today.
its key role is to signal to the body that its time to sleep, it responds to the levels of darkness and light, as it gets dark in the evening, it instructs the body to start feeling tired, as dawn approaches and it starts to get light, it signals to our body that its time to wake up.
Anybody with sleeping issues could benefit from taking 0.5-5mg daily
Valerian – Herbal sedative
A natural herb that grows in many parts of the world, its commonly used to treat anxiety and depression, it has also been discovered to be very good at promoting good levels of sleep
A natural relaxing agent, it has been studied numerous times and has been proven to be an excellent aid to sleeping.
Take 450mg before going to bed
A natural amino acid that is a natural precursor to the release of Serotonin (aka the feel good hormone) this is essential for sleep.
It also helps to maximise the natural release of melatonin by the pineal gland.
Suggested dose range is 8-12mg per day
GABA – Essential Neurostransmitter
Absolutely crucial for relaxation, GABA is a key neurotransmitter.
It has one downside however in that on its own it can not cross the blood brain barrier. For this reason its often mixed with L-Citrulline to help cross over and access our brain.
It hasn’t been fully documents in scientific studies yet but GABA does have some very beneficial effects on both cognitive function and sleep itself.
Montmorency Tart Cherry
A natural source of the sleep hormone Melatonin, this is a hugely popular sleep supplement.
Its also high in anti oxidants which is good for both our brain and body, it helps to maintain healthy cellular function and speeds regeneration of our cells.
There is no current recommended dose, but an effective amount appears to be in the 400mg per day region
Well known for its ability to calm and promote healthy sleep, adding a few drops of lavender oil to your pillow has been shown to help improve sleep quality.
A Clinical study showed that people who took lavender in supplement form saw an average increase in sleep quality of 14-24%
While we know that smelling lavender is effective and very safe, the long term effects and safety of taking lavender in supplement form is still largely unknown.
Suggested daily dose is around 80-160mg
My Recommended Sleep Supplement Of 2019
Taking individual supplements such as those listed above is a great way of doing it, but If possible I do prefer to take a nootropic sleep stack – one product contains a number of proven sleep enhancing ingredients.
Its generally cheaper than buying seperate supplements, whats more its highly convenient too, as you take just 1 or 2 capsules per day instead of 5, 6 or even more.
My Favourite Sleep Supplement is made by Performance Lab, their product, aptly called “Sleep” delivers a potent blend of proven sleep enhancers that help you sleep deeper and for longer, leaving you feeling more relaxed, and mentally alert, ready for anything that the day throws at you.
To Sum Up
Sleeping is really important to our bodily and mental health.
If you sleep well, it sets you up for the day ahead, sleep badly and you will be left feeling tired, both mentally and physically, you will not be able to perform at your best, and basically you will have a cr*p day.
A quick power nap can help in the short term, but on a day to day basis, its not the answer.
I have been a fan of sleep supplements for several years now, I truly believe that the right product (like Performance Lab Sleep) can make a huge difference.
We spend around a third of our life in bed, so isn’t it important to get the best from that time?
A good sleep supplement can really help…..