Nov 15, 2021
3 Easy Accessible Supplements That Can This Night Improve the Quality of Your Sleep
Quality sleep is the best way to improve not only your productivity but also your quality of life
Sleep is a human physiological need, just like hunger or thirst. If one is sleep-deprived, sooner or later, he will die.
First of all, sleep is rest for the body. If you lack sleep, you’ll begin to experience physical discomfort, headaches, and irritability.
Most people don’t even realize that they are not feeling well because they don’t get enough sleep. Such people need to catch up on their sleep deficit as soon as possible. Lack of sleep leads to mistakes that you would never make if your rest were of good quality.
The basic functions of sleep
- In the deep phases of sleep, our body produces the growth hormone somatotropin, which triggers a program of comprehensive body renewal and regulates metabolism.
- Lack of sleep reduces disease resistance. Our immune system needs sleep. People who sleep well are less likely to get sick.
- Sleep is the time when new information is absorbed. It would not be easy to prepare for an exam or memorize a new product presentation at work without good sleep.
- Sleep is the only process by which we regenerate our muscles. Without sleep, you can’t recover enough from your workouts. That means you won’t make any progress from your activities.
Supplements to help improve your sleep
5-HTP
For a million years, we fell asleep as soon as the sun went out. And we woke up with the very first rays of it. It’s a natural rhythm for us. If it’s not like that in your life, then your rhythm is off. 5-HTP can help with that.
This amino acid is a substance that leads to the formation of serotonin. Serotonin contributes to the quality-enhancing mood. It is called the “joy hormone” or the “happiness hormone.” One of the most important things, I believe. But another function of serotonin is to improve sleep quality.
Your body converts serotonin to melatonin. The latter is responsible for the quality and healthy sleep in our bodies. Let’s talk about melatonin a little later.
L-Theanine
People have been drinking tea for many thousands of years. And today, we can say with certainty why this drink has gained such great popularity. Tea is so beneficial because it contains caffeine, polyphenols, and L-theanine.
In numerous studies, scientists have found that l-theanine increases concentration and helps improve brain function. It effectively eliminates anxiety and restlessness, increases resistance to acute stress, and normalizes the nervous system.
It is good to take during periods of study, when you have a busy schedule, or when there is a lot of physical activity. Among other things, despite its lack of sedative properties, supplements with this amino acid help you sleep and improve the quality of your sleep.
Melatonin
Regulation of sleep and fat metabolism, normalization of blood pressure, counteraction to stress — all this and much more is considered the responsibility of the hormone melatonin.
At night, melatonin concentrations in the blood are five to ten times higher and peak at 2 a.m., then they decrease by 7 a.m. and remain very low until evening. The circadian rhythm strictly regulates secretion, and the body synthesizes about 70% of melatonin at night.
- Melatonin production decreases with age. Moreover, peak nocturnal serum melatonin levels are less pronounced at an advanced age.
Scientists have found that living in the North, shift work, jet lag, constant light (light at night, or so-called light pollution), and insomnia are the very reasons that lead to a lack of melatonin.
To somehow fix this, artificial melatonin, a chemical counterpart of natural melatonin, has emerged. Melatonin supplements can help you improve the quality of your sleep. But remember that everything is good in moderation. It would be best if you did not abuse this supplement.
Summary
Sleep is affected by many factors. These supplements will help you, but the quality of your sleep does not depend on them alone.
If you don’t get the effect of the above supplements, pay attention to your lifestyle. Since it is mainly to blame for all our sleep problems, it’s best to start from it. And supplements are only helpers for you.
Sleep well and stay healthy
I hope you enjoyed reading this
