During the winter months, many of us look forward to better sleep. It stays darker longer, and the cold temperatures make us want to snuggle in our beds. Unfortunately, sleep still eludes many of us. We may be dealing with stress, depression, or hormonal imbalances.
Fortunately, several all-natural remedies promote better sleep. Find out how to get more deep sleep without the grogginess by trying natural sleep supplements with herbs and minerals like melatonin, valerian root, and magnesium.
How to Get More Deep Sleep with Herbal Supplements
Various herbal supplements can be added to the diet to improve sleep. Popular products include:
Melatonin
Melatonin is a hormone the body produces to regulate the sleep-wake cycle. Our bodies produce more melatonin at night allowing us to achieve restful sleep. Individuals may take a melatonin supplement when experiencing sleep-wake cycle disruptions. Most people experience better sleep with melatonin. However, its long-term effects are unclear.
Valerian Root
Valerian root is an herbal extract that has long been utilized in Eastern medicine to treat insomnia and anxiety. Although there is not enough proof to establish it as a treatment for insomnia, some studies have shown it reduces the time to fall asleep and improves sleep quality. Effects may be more pronounced when taken long term. Valerian root may produce some side effects like headache, dizziness, and difficulty concentrating.
Magnesium
Magnesium may aid sleep by relaxing muscles, reducing anxiety, and calming the nervous system. It regulates the circadian rhythm, improves sleep quality, and may even treat restless leg syndrome. However, there is not much evidence that it helps with sleep disorders. Magnesium is generally safe but may cause side effects such as digestive issues and more serious health conditions if consumed in high doses.
Note: Although magnesium supplements are generally safe, beware of combining products, especially when pregnant.
Can Botanical Medications Improve Sleep?
Unlike synthetic medications that support sleep via one or two active ingredients, botanical medicines have several active ingredients that improve sleep. These ingredients work together to reduce toxicity.
Clinical trials often don’t support the effectiveness of botanical medications because they attempt to isolate one ingredient. However, each ingredient works together to exert full impact.
Additionally, herbal medications provide gentle effects that intensify with prolonged use. Therefore, their benefits cannot be detected in short, clinical trials. For example, a 2020 NIH study revealed more research is needed to determine the effectiveness of plant extracts on sleep disorders.
Despite limited scientific evidence, herbal formulas are used by about 80% of the total world population to achieve better sleep and various other wellness goals. Questions? Your healthcare provider can provide more information to personalize your sleep routine.
Best Dietary Supplements for Better Sleep
Several natural products improve sleep quality, but they are not created equal. Recommended products include:
- Solaray Sleep Blend SP-17: This product features a blend of homeopathic nutrients like valerian root, hops, and chamomile. It provides sedating and calming properties.
- BiOptimizers Magnesium Breakthrough: This formula is our expert pick, as it combines all 7 major forms of magnesium for optimized absorption. The vegan, gluten-free, and soy-free supplement helps support deep sleep, reduce stress, support immune function, and support bone and muscle health.
- Natural Healthy Concepts Sleep Support with Melatonin: This product contains melatonin and two B vitamins that interact with hormones and neurotransmitters to produce better sleep. It is also rich in magnesium which calms nerves and relaxes muscles.
We hope you are getting great sleep this winter. However, if you have trouble falling asleep and staying asleep, there are several all-natural effective products on the market you can try. Which will you add to your wellness arsenal?
FAQs
Can you become dependent on magnesium for sleep?
No, according to experts, natural remedies like magnesium don’t cause dependence and have fewer side effects than traditional sleeping pills.
How can I get more sleep this winter?
You can get more sleep by exercising regularly, keeping your home at a comfortable temperature, and getting light in the morning.
How many hours of sleep is enough in winter?
More sleep is natural in winter. The normal range is 7 to 10 hours, or an extra 1.75 to 2.5 hours per night.
