In today’s fast-paced world, it’s hard to shut out the noise of deadlines and responsibilities and listen to our bodily needs. Even though self-care is widely encouraged today, we are unable to dedicate enough time to ourselves for it. Sleep automatically becomes the last priority while we spend our time completing tasks and making ends meet. We must realize the impact that such a schedule has on our body and minds. Opting for sleep supplements and remedies is important to support our health.
Connection between Stress and Sleep
It’s widely established that stress and sleep are interconnected. High levels of stress tend to have a negative impact on sleep. It also has ripple effects on our overall health – including our eating habits, skin and hair, and mood.
Experts recommend about 7-9 hours of sleep daily. But our hectic schedules don’t leave us with enough time to get this full sleep. Additionally, various external stressors affect both our sleep duration as well as quality. Many people under stress struggle with figuring out how to sleep early at night, leading to lack of sleep. This launches us into a continuous cycle of sleep deprivation. And this creates further stress that our body grows too weak to fight. Today, we have remedies to help us alleviate stress and fall asleep faster.
How Do Sleeping Tablets Work?
Sleeping tablets help us fall asleep earlier. They also help us remain asleep, for those who tend to wake up several times in the middle of the night.
These tablets work in two ways – one is to induce fatigue and drowsiness, while some work to suppress the part of the brain that keeps us awake and attentive. “Histamines” are large drivers of communication in the brain – they contribute to producing a sense of alertness in us. So, these tablets basically block this substance (“antihistamine”). These supplements are also usually high in magnesium content – which promotes a restful sleep.
Sleeping tablets can be a great temporary solution for those who struggle to sleep for a variety of reasons. They are generally prescribed for a short period of time, to avoid the risk of addiction. Apart from tablets, foods to increase magnesium content in the body also enhance the quality of sleep. Another natural solution is using melatonin supplements for sleep.
What is Melatonin?
Melatonin is a naturally produced hormone in the body. This “hormone of darkness” is responsible for regulating our sleep cycle, as its release is triggered by darkness. This way, it alerts the body about night time, prompting the brain to sleep soon. In this way, melatonin aligns with our circadian rhythm too. (1)
Have you wondered why people say that using your phone at night worsens your sleep? This is because the blue light from digital devices directly suppresses melatonin, preventing sleep. So, taking these supplements can promote the generation of melatonin in the body and retune our sleep cycle to natural day-and-night timings. (2)
Melatonin tablets can also be taken to beat jetlag, as it plays a role in reducing its symptoms by regulating bodily rhythms. So, these tablets can help frequent travelers with how to get rid of sleep at odd times, and how to sleep early at night according to the timings of their location. (3)
Magnesium for Sleep
Most people might not know about the interrelation between magnesium and sleep. Studies have shown that people with irregular sleeping patterns – sleeping for too long or too little time – also had low magnesium levels. So this mineral is actually crucial in helping us regulate our sleep cycle. (4)
Magnesium plays a role in alleviating stress. The primary stress hormone, “cortisol”, is released by the body as a reaction to stress. But high concentrations of cortisol is a leading factor of several health problems. Magnesium attempts to decrease this concentration, calming the central nervous system. This signals the muscles and brain to relax, easing the stress internally. When relaxed, the brain is automatically coaxed into a better sleep condition too. So while magnesium works to relieve stress, it ultimately also lulls us into a more relaxing sleep.
Because of this, magnesium supplements are considered better sleep remedies than melatonin. Melatonin mostly helps us fall asleep fast, but magnesium supplements focus on actually improving the quality of our sleep.
Natural Remedies for Better Sleep
There are also some natural remedies people can implement to reduce stress and enhance the quality of their sleep:
1. Plant Remedies: Plants and flowers serve not only a decorative purpose but also speak to our body in ways we can’t hear. Lavender, for one, is known to lower the heart rate and alleviate our senses with its rich scent. This helps us enter into a sleep state and have a calm, long sleep. Valerian is another plant that is used as a herbal sleep aid. Plant lovers can keep lavender and valerian at home for relaxed and restful nights.
2. Glycine: Glycine causes our body temperature to drop slightly – which is a physical change that the brain associates with the feeling of falling asleep. In this way, glycine creates the internal conditions for the body to sleep comfortably.
3. Chamomile Tea: Many people enjoy chamomile tea for its soothing effects. But maybe few know that chamomile is rich in melatonin content, which contributes to promoting sleep. Chamomile is also believed to have antidepressant characteristics. Even without the scientific knowledge, you can certainly have chamomile tea just to savor its flowery sweet taste – improving the quality of your sleep while you’re at it! (5)
4. Gut Health: The brain is connected to our gut through something called “gut microbiota”, which is the composition of bacteria in our gut. Studies have shown that the condition of this microbiota directly impacts our sleep duration and quality. So, it’s necessary to maintain gut health to better your sleep, which can be done by improving your diet with healthy foods. (6)
5. Lifestyle Recommendations: Proper hydration, engaging in some exercise (some stretches and light cardio if nothing else), limiting device usage, etc. creates a relaxing atmosphere for the body before sleeping. Grab a glass of water or warm milk on some days instead of the regular coffee. Try to avoid using your phone or laptop until late at night. These are healthy habits that foster a wholesome condition of the body and mind.
Final Thoughts
In the conversations about self-care, sleep should ideally take precedence. Without a well-rested body, the mind struggles to function to its fullest. We might even see severe mood changes in ourselves – restlessness, agitation, irritation. We don’t even realise what lack of sleep does to our internal systems. Seeking professional medical help when required does not carry any stigma. But where sleep remedies are available, making use of them is also a form of personal care. The right supplements can significantly help improve our sleep quality and duration, renewing our energy and performance. Let the supplements help you sleep, so your body can stay fit.
FAQs
Q1. What is the best supplement for sleep and anxiety?
For a better sleep and reducing anxiety, magnesium and melatonin are the best supplements to take. Magnesium helps regulate our sleep pattern and can help us fall asleep faster. Melatonin maintains our natural sleep schedule by triggering a sleep-like state in us. Increasing the melatonin and magnesium levels in our body with supplements can help improve our sleep and reduce anxiety.
Q2. What is the strongest natural sleep remedy?
Melatonin is considered the best aid for improving sleep naturally. But we should try to maintain healthier lifestyles for better sleep. Maintaining a regular sleep schedule, reducing device usage before sleeping, avoiding caffeine at night, and practicing mindful breathing can help us sleep better.
Q3. What is the best medicine for stress and sleep?
Medications are usually prescribed for stress and sleep – benzodiazepines, sleep aids, or antidepressants. But people can also try melatonin or mild sleeping tablets.
Q4. What can I take to relax me and help me sleep?
Melatonin is best recommended to help us relax and fall asleep. It is a hormone that brings about feelings of sleepiness and drowsiness. Taking melatonin tablets a few hours before you intend to sleep can prompt the body to fall asleep by that time.
Q5. What will help me relax and sleep?
Trying to calm your body before sleeping can promote the quality of sleep. Take a quick warm shower, drink chamomile tea, place the phone down and practice slow breathing exercises. This can help your body relax and fall into a deep sleep more easily.