Best supplements and herbal medicines to improve your sleep

Getting a good night’s sleep is essential for your energy levels and cognitive function but did you know sleep quality also influences your mood, hormones, gut health, weight, detoxification and risk of chronic disease.

We are all busy and value our relaxation time, however, many of us do not dedicate enough time and effort to preparing for a good night’s sleep. We take for granted that sleep will come and it is often not until lack of sleep becomes chronic and begins to impact our health that we decide to address the problem.

Establishing good sleep hygiene is important, but Naturopaths also have a number of other amazing tools to help you get your sleep back on track. 

Herbal medicine can be a wonderful short term solution to support you falling asleep and staying asleep. 

Passionflower: Passionflower is believed to have mild sedative effects and may help alleviate anxiety and promote better sleep.

Lemon Balm: Lemon balm is known for its calming properties and may help reduce stress and improve sleep.

Ashwagandha: Ashwagandha is an adaptogenic herb that may help regulate the body's stress response, recycle cortisol all leading to improved sleep.

Ginkgo Biloba: Ginkgo biloba may enhance blood flow and cognitive function, which can indirectly contribute to better sleep.

California Poppy: California poppy is as a mild sedative and analgesics.  It is a great choice for anyone struggling with pain due to elevated anxiety and pain.    It is for short term use.  

Herbs can be taken as a tea, tablets or your naturopath can mix you a herbal medicine blend to specifically meet your needs.   Book a discovery call with a naturopath to discuss your requirements. 

When it comes to supplements the most well-known sleep supplement is melatonin.   You should discuss if this is appropriate with your GP or pharmacist.  If you are looking to support your body to help make it’s own melatone then the follow supplements can help: 

Magnesium: Magnesium is a mineral that plays a role in relaxation and calming the nervous system. Magnesium supplements, such as magnesium glycinate or magnesium citrate, may help reduce muscle tension and promote a sense of calm before bedtime.

L-Theanine: L-Theanine is an amino acid found in tea leaves, known for its calming effects. It can help reduce stress and anxiety, potentially leading to better sleep quality.

Glycine: Glycine is an amino acid that can have a calming effect on the brain. Taking glycine supplements before bed may help improve sleep quality and reduce the time it takes to fall asleep.

5-HTP (5-Hydroxytryptophan): 5-HTP is a compound that your body produces from the amino acid tryptophan, which is found in foods like turkey. It plays a role in the production of serotonin, a neurotransmitter that contributes to mood and sleep regulation. 5-HTP supplements may help improve sleep and manage sleep disorders.

Zinc:  Zinc support your nervous system and can be beneficial when you need help falling asleep and staying asleep.

Remember supplements only work if you are deficient in this nutrient.   Therefore it is best to consult with a qualified practitioner to ensure you get the right supplement for your needs. 

If you need support with your sleep book an appointment with a naturopathat Elemental Health   If you have any questions or would like to understand how we can help you with your health goals book a free Discovery call.   Alternately you can call our reception during business hours on (02) 8084 0081.