Struggling to fall asleep and stay asleep is something that can be very stressful and difficult to deal with. It’s recommended that adults get anywhere from 8 to 10 hours of sleep per night to feel well rested the next day. Without this sleep, we often feel irritable, have trouble focusing, and our immune systems don’t function as they should. Rather than turning to prescription sleep aids that come with a host of side effects, why not consider natural sleep aids to help you get better rest? Let’s discuss some of the sleep supplements that are available that can help you improve sleep quality.

The Science of Sleep

Sleep is a process that affects various systems of the body. When we can fall into a deep and rejuvenating sleep, our bodies are capable of healing and recovering in a way that promotes strength, resilience, better mental health, and more. As we sleep, our body moves through different stages of sleep and follows circadian rhythms to regulate our sleep patterns. There are several things that can interfere with this process, such as stress, poor diet, a sedentary lifestyle, and chronic health issues. We can make healthier lifestyle choices and use sleep supplements to support this process.

Melatonin

Melatonin is a hormone that is naturally found in the human body. It plays a very important role in sleep quality. You’ll find that many natural supplements for sleep contain melatonin in varying amounts. It’s recommended that you start with a low amount of melatonin and work your way up from there. Most adults benefit from starting with one to five milligrams of melatonin roughly a half hour before bed.

Melatonin doesn’t work for everyone. Some people find it more difficult to get to sleep while using melatonin. There are plenty of melatonin alternatives available.

Magnesium

This powerful mineral is used by the body for things like regulating the body’s hormones, relaxing muscles, and supporting the nervous system. Magnesium can also help calm the mind, which allows you to achieve better sleep quality.

You should start by taking 100 to 250 milligrams of magnesium to support sleep. Some people like to take magnesium just before they want to fall asleep, while others use it earlier in the day.

Tryptophan

Tryptophan is an essential amino acid that converts into 5-HTP and then to serotonin. Serotonin affects how well we fall asleep and stay asleep. It also greatly affects our mood. Many sleep supplements contain tryptophan between 250 and 500 milligrams.

It’s not recommended that you exceed 2000 to 3000 milligrams of tryptophan per dose. It can cause dangerous side effects like shivering, fever, seizures, confusion, etc.

Receiving guidance from your doctor or a knowledgeable professional is a great way to determine what kind of sleep supplement you might benefit from. It’s important that you follow recommendations regarding dosing to achieve the best results and keep unwanted side effects at bay.