Over the counter sleeping tablets in Australia
It is vital to get enough sleep for your health.
Your brain and body function well when you sleep. Good sleep can improve memory, learning, decision-making, creativity, and mood.
Insufficient sleep has been associated with a higher risk of developing conditions like heart disease, diabetes, or obesity.
However, quality and quantity of sleep are declining, and people are experiencing less good sleep.
Good sleep habits and practices are key to getting good quality sleep. For some, however, this is not enough.
These natural supplements can help you get a restful night’s sleep.
Melatonin
Melatonin Your body naturally produces a hormone called melatonin that signals your brain to go to sleep. The time of day impacts this hormone’s production and release cycle — melatonin levels naturally increase in the evening and decrease in the morning.
Melatonin Supplements are a popular choice for sleep aids, especially in cases where the melatonin cycle is disrupted, like jet lag.
Additionally, melatonin has been shown to improve daytime sleep quality. This is especially beneficial for people who have to sleep during the night, such as shift workers.
Additionally, melatonin may increase the overall quality of sleep in people with sleep disorders. Particularly, melatonin decreases the time it takes to fall asleep (known sleep latency) and increases total sleep time.
Although some studies have not shown melatonin’s positive effects on sleep, there are very few. Participants who have experienced positive effects usually take 3-10mg of melatonin before bed.
While melatonin supplements seem safe when taken for short periods, more research is required on their long-term effects.
Because of limited research, melatonin should not be used by pregnant women or nursing mothers.
Valerian root
Valerian is a herb that is native to Asia as well as Europe. Its root can treat symptoms such as anxiety, depression, or menopause.
Valerian root is one of the most popular sleep-promoting herbal supplements in Europe and the United States.
However, the results of studies remain inconsistent.
One review found that both menopausal and postmenopausal females experienced improvements in their sleep quality and symptoms after taking valerian.
A small study also found valerian was significantly more effective than a placebo for people who had heart surgery. It can be taken 30 days per night and 530 mg each day.
However, the majority of improvements observed in these studies and trials were subjective. These studies relied more on the participants’ subjective perceptions of sleep quality than on objective measures such as heart rate or brain waves during sleep.
Magnesium
Magnesium plays a role in many processes in the body and is essential for brain function and heart health.
Additionally, magnesium can help relax the mind and body, making it easier for you to fall asleep.
Research suggests that magnesium may relax due to its ability to regulate melatonin levels. Magnesium has been shown to relax muscles and induce sleeping.
There are many forms of magnesium supplements, some that combine magnesium with other sleep-promoting substances like glycine and melatonin.
A study showed that magnesium, melatonin and vitamin B were effective in relieving insomnia, regardless of its cause.
Lavender
It can be found almost everywhere on the planet. When dried, it produces purple flowers.
It is also believed that lavender’s relaxing scent can improve sleep quality.
Numerous studies have shown that lavender oil may help improve sleep quality for mild insomnia sufferers.
An experiment with older people with dementia showed that lavender aromatherapy can be effective in improving sleep disturbance symptoms. The participants’ sleep time was longer, and less people woke up early and were unable to go back to sleep.