A good night's sleep is essential to both your physical and mental health. During sleep, your body recovers, your cells are repaired and your brain has a chance to process information. Yet many people struggle to fall asleep or sleep through the night. Fortunately, there are supplements as well as healthy habits that can help you sleep better.
Supplements that support your sleep
Magnesium
Magnesium is an important mineral that contributes to relaxation and helps calm muscles and nerves. It plays a role in the production of GABA, a neurotransmitter that calms the nervous system and contributes to deep, restorative sleep.
GABA
GABA (gamma-aminobutyric acid) is a neurotransmitter that helps slow brain activity. This can provide a sense of calm and relaxation, making it easier to fall asleep and less likely to suffer from brooding thoughts.
L-Theanine
L-Theanine is an amino acid found primarily in green tea. It helps reduce feelings of stress and promotes relaxation. This makes it an ideal supplement to take in the evening, especially if you have trouble relaxing before bed.
Habits for better sleep
In addition to supplements, your daily habits also play a big role in the quality of your sleep. With these tips, you can improve your sleep quality:
1. Create a regular sleep routine
Develop your own evening ritual to prepare your body for sleep. For example, take a hot shower, do your skincare routine and meditate for a few minutes. Go to bed at the same time every day and get up at the same time, even on weekends. This helps your biological clock maintain a healthy sleep-wake rhythm.
2. Limit blue light in the evening
Screens from phones, tablets, computers and TVs emit blue light, which can suppress melatonin production. Try to avoid screens at least an hour before bedtime or use a blue light filter.
3. Provide a restful sleep environment
Make sure your bedroom is dark, quiet and cool, and invest in a good bed. Blackout curtains or a shutter can help keep light out. Avoid unnecessary equipment in your bedroom-so no phone, WiFi router or TV-so your body can truly unwind.
4. Eat tryptophan-rich foods
During the day, eat foods rich in tryptophan, such as bananas, turkey, chicken, fish and eggs. Tryptophan is a precursor to melatonin and can contribute to better sleep. Avoid caffeine and alcohol in the evening, as they can reduce your sleep quality.
5. Exercise regularly, but not too late at night
Sufficient daytime exercise can improve your sleep quality, but intense workouts right before bed can actually keep you awake. Rather, opt for gentle exercise such as an evening walk.
6. Write down your thoughts
Do you worry a lot before bed? Keep a notebook next to your bed and write down your thoughts. This will help you clear your head and go into the night feeling relaxed.
By combining supplements with healthy habits, you give your body the best chance of deep, restorative sleep. Try different methods and find out what works best for you!
Do you need supplement advice? Every person is different and so are their needs. Our team of therapists will gladly take a look with you during a free advice on supplementsso you can make the right choices from the many supplements available.
