Do you have trouble drifting into a restful, nourishing slumber each night? You’re not alone. More than half of adult Australians have difficulty sleeping, affecting their ability to live a healthy, happy life.
Disrupted sleep is more than an inconvenience. It can impact your physical and mental health, increasing your risk of suffering from a range of conditions from depression to heart disease. Fortunately, there are some simple, natural remedies that can help improve your sleep.
Melatonin is a hormone your body naturally produces to tell your brain that it’s time to sleep. When it’s released is influenced by the time of day – melatonin levels are high in the evening and low in the morning. Melatonin supplements are a good option if you’re experiencing insomnia, have jet lag or are having trouble getting to sleep at night and you need to get up early.
Create optimal conditions to effectively harness the effects of melatonin. This includes keeping lights low before bed and avoiding using your laptop or smartphone. These devices emit blue and green light that neutralise the effects of melatonin.
Valerian is an herb native to Europe and Asia. Its root is commonly used as a natural sleep-promoting treatment. Taking between 300-900mg of valerian root before bed can improve sleep according to studies where users self-rated their sleep quality. However, the effectiveness tends to be subjective.
Magnesium is essential for brain function and heart health. Magnesium also has a relaxing effect according to some studies, which may be due to its ability to regulate the production of melatonin. Magnesium also seems to increase levels of gamma-aminobutyric acid (GABA) in the brain, which has a calming effect.
Studies indicate that insufficient levels of magnesium in your body is associated with poor sleep. Increasing your magnesium levels by taking supplements may help improve the quality of your sleep.
Lavender’s soothing fragrance is believed to help improve sleep. Multiple studies show that smelling lavender oil for 30 minutes before sleep can improve the quality of sleep. Using lavender oil in a diffuser to disperse its aroma may help your sleep. There are also lavender supplements you could take.
Trouble Sleeping? Get Some Advice
At Releaf Clinics, our doctors can help you find the best way to address your troubles with sleep. As a dedicated clinic and dispensary group, we can offer a consultation and quickly provide you with supplements that may help.
Our telehealth consults allow you to access services with Releaf’s doctors via phone and video chat. Contact us today to chat about how we can help improve your health.