(Excerpt #4 from 17 Proven Tips to Sleep Better at Night)
If you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things you can do.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function.
It can also cause weight gain and increase disease risk in both adults and children.
In contrast, good sleep can help you eat less, exercise better and be healthier.
A good night’s sleep is just as important as regular exercise and a healthy diet.
Here are 2 more evidence-based tips to sleep better at night.
Consider These Other Supplements
Several supplements can induce relaxation and help you sleep, including:
- Ginkgo biloba: A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited. Take 250 mg 30–60 minutes before bed.
- Glycine: A few studies show that 3 grams of the amino acid glycine can improve sleep quality.
- Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed.
- Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.
- L-theanine: An amino acid, l-theanine can improve relaxation and sleep. Take 100–200 mg before bed.
- Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool.
Make sure to only try these supplements one at a time. While they are no magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.
Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.
Don’t Drink Alcohol Late at Night
Downing a couple of drinks at night can negatively affect your sleep and hormones.
Alcohol is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns.
It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm.
Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.
Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.