Rest Assured, Supplements May Help

I have never had sleeping issues. In high school I set my own bed time of 9:30. My college roommates use to make fun of me for my constant napping. And I cannot ride in a car for more than 30 minutes without dozing off. However, this time of year, with the sun coming up earlier and setting later, it is harder for me to get a solid nights rest. I have barley been getting my 9 hours a night! Although I have nothing close to insomnia, I have been reaching for an extra cup of coffee in the morning.

Insomnia is a medical condition where a person has a hard time falling or staying asleep and is usually a combination of many factors, including: anxiety, stress, depression, medications, herbs, caffeine, pain, or hormonal changes. Insomnia may require consulting a physician for prescription sleep-aids, but supplements may also be helpful.

Melatonin is thought to help control your body's internal clock. These supplements are most helpful for people experiencing jet lag or the effects of changing work hours. Melatonin may also help regulate circadian rhythm, or internal body clock. Your circadian rhythm dictates when you are naturally are more alert and when you are more sleepy. Optimal sleep can only occur when it is in concert with the body's circadian rhythm, so disruptions in the rhythm cause trouble in sleep patterns

Chamomile generally comes in the form of herbal teas full of numerous antioxidants. It also acts as a sedative and is thought to help relax muscles, to fall into efficient sleep if taken near bedtime.

The family of Vitamin B assist with reducing nervousness, anxiety and stress associated with sleeplessness. If the body is lacking in B12 the result can be confusion, memory loss, and an overall feeling of weariness. B5 specifically, has amino acids, which play an important role in the metabolism of serotonin, a neurotransmitter responsible for the regulation of sleep.

Taking calcium, magnesium and zinc each day can help you get to sleep and stay that way. These nutrients are also needed to tissue repair and for muscle relaxation, which is also critical for a good night’s rest. A lack of magnesium can cause nervousness and studies have shown that low levels can lead to lighter sleep, which may lead to more awakening at night.

For better sleep, the Mayo Clinic also suggests:
Go to bed and get up at about the same time every day, even on the weekends.
Don't eat or drink large amounts before bedtime.
Avoid nicotine, caffeine and alcohol in the evening.
Exercise regularly.
Make the bedroom cool, dark, quiet and comfortable.
Sleep primarily at night.
Choose a comfortable mattress and pillow.
Start a relaxing bedtime routine.
Go to bed when you're tired and turn out the lights.
Use sleeping pills only as a last resort.

-Community Assistant