x Like melatonin, serotonin helps to regulate the body’s 24-hour circadian rhythm and sleep-wake cycles, preparing the body for quality sleep. Since 5-HTP plays a key role in creating serotonin - another essential hormone for the sleep-wake cycle.
viii Several studies have revealed that valerian root can reduce the amount of time it takes to fall asleep, as well as improve sleep quality. viiĪlongside this, valerian root is comprised of antioxidants with sleep-enhancing properties, linarin and hesperidin. vi Notably, low GABA levels are often associated with poor sleep, chronic stress, and anxiety. Studies have found that valerenic acid inhibits the breakdown of GABA in the brain, thereby inducing feelings of calm. Like magnesium, valerian root is thought to support rest due to its interaction with GABA. Valerian root contains compounds that can promote relaxation, reduce mild anxiety, and improve sleep quality. Compelling research suggests inadequate magnesium reserves may lead to disturbed sleep and insomnia. iv Melatonin is the body’s sleep hormone and plays a critical role in governing the circadian cycle. iiiīeyond this, empirical data suggests magnesium can help to regulate the production of melatonin.
ii Because of these properties, magnesium is widely recognised as a key nutrient supporting the reduction of anxiety, which can often be a factor disrupting your sleep hygiene. i Magnesium also increases the level of gamma-aminobutyric acid (GABA) - a neurotransmitter that quiets nerve activity and promotes overall calmness. Distilling the science and research, this article will help you find the most suitable supplements to promote quality sleep.Ī mineral involved in hundreds of biological processes, magnesium supports sleep by activating the parasympathetic nervous system, which is responsible for helping you feel relaxed. Here, we break down the best natural aids for sleep. However, with so many supplements on the market, as well as confusing and often conflicting nutritional advice, it can be hard to know what products to chose. Besides exercising correctly, making the right dietary choices, and prioritising mindfulness and relaxation before bed, supplementation is another way you can improve your sleep. Quality rest can be difficult to achieve, but there are some things you can do if you are struggling to get a good night’s sleep.
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