Sleep disorders affect more than 50 million Americans, leading many to turn to supplements for relief. Research suggests that melatonin may help improve sleep quality and reduce the time it takes to fall asleep, especially for those with insomnia or jet lag. However, some individuals may experience side effects such as daytime drowsiness, headaches, or dizziness. Despite this, some doctors recommend practicing self-care measures such as maintaining a sleep schedule, limiting technology use in the bedroom, and avoiding caffeine and alcohol before bedtime.
Magnesium is another commonly used sleep supplement that helps with muscle relaxation, lowers cortisol levels, and increases melatonin production. While it may take longer to work than melatonin, magnesium is considered better for long-term use. It not only improves sleep quality but also offers additional health benefits such as lowering blood pressure and reducing the risk of type 2 diabetes and osteoporosis.
Valerian root is another supplement worth considering for improving sleep quality and duration. It has been used for centuries as a natural remedy for insomnia and anxiety, with some studies suggesting it may be beneficial for promoting better sleep.
In conclusion, maintaining good quality sleep should be a top priority for overall health and well-being. While supplements like melatonin, magnesium, and valerian root can be helpful for improving sleep, it is also essential to practice good sleep hygiene habits and self-care measures for optimal restorative rest.