Tuesday, March 27, 2018
OzymPost - There are some people who suggest taking supplements to get fast sleep. Speaking of supplements must be wise, with consideration of a powerful workforce, safety for health, and of course the affordable prices.
For most people, sleep is a very valuable thing. However, keep in mind that it's not just sleeping time that affects your health, but also the quality of your sleep. No matter how long you sleep if you get poor sleep quality, then this situation will also disrupt your overall health.
About quality sleep to be an absolute requirement to achieve the health of most people would agree. Unfortunately, getting quality sleep is not always easy. The urban lifestyle often makes people end up suffering from insomnia.
Read: 8 Easy Ways to Prevent Snoring Habit While You Sleep
Poor sleep quality can increase the risk of heart disease, cancer, and even death. In addition, sleep disorders can also make you gain weight. If you have trouble sleeping every night, then below are some types of supplements that you can consume to make you sleep more soundly at night.
1. Magnesium
The recommended dose is 600-800 mg daily. This sleep supplement is used in more than 300 enzymatic processes, which means magnesium deficiency can cause the body's cells to lack energy. The need for magnesium can make the body stronger against stress.
Read: Know 9 Benefits of Rest And Adequate Sleep For Health
2. Potassium
The recommended daily dose is 400 mg of potassium citrate each day. This supplement is known to help overcome night leg cramps. In addition, potassium can also help the heart beat more regularly. However, make sure you don’t consume excessively. Start by consuming 100-200 mg and increasing your dose slowly.
3. L-Theanine
The recommended daily dose is 100 mg daily. This supplement is a type of amino acid that can be found in green tea and has been known to help reduce stress and can help you become more relaxed.
4. Ornithine
The recommended daily dose is 500-1000 mg daily. These amino acids can help the body remove ammonia from the intestine. Excess ammonia in the body can make you feel stress. Ammonia itself is actually a cellular toxin and removing it can help improve your memory, both short-term and long-term memory.
Read: Poor Room Arrangement Can Make You Hard to Sleep
5. L-tryptophan
The recommended daily dose is 500 mg daily. This supplement has been widely used to treat insomnia, anxiety disorders, and depression. However, be careful not to take L-tryptophan over the recommended dosage because it can cause inflammation in the body.
6. Melatonin
The recommended daily dose is 2-3 mg daily. Melatonin is a powerful hormone and antioxidant that should be self-produced inside the body while you sleep in a dark and ample condition. It is recommended that you take melatonin supplements 1-2 times each week to improve your sleep quality.
7. Vitamin D
The recommended daily dose may vary depending on your weight. However, it is recommended that you consume about 4,000 IU per day (for adults).
This is because some types of sleep disorders were associated with vitamin D deficiency. Vitamin D deficiency can affect quality sleep and your mood when awakened. Eat vitamin D supplements in the morning each day so you can sleep more soundly at night.
Read: The influence of sleep 7 – 8 hours a day for body
8. Chamomile Tea For Sleeping
Chamomile Tea has been used as a supplement for relaxation for thousands of years. In a Japanese study in mice, it was demonstrated that by consuming chamomile tea extracts, experimental mice could fall asleep at the same rate when given benzodiazepines. The Food and Drug Administration in the United States (FDA) has categorized chamomile tea safe for consumption without side effects. But for those of you who are pregnant or are undergoing treatment, consult first if you want to consume chamomile tea for supplement sleep helpers.
9. Valerian
Just like chamomile tea, valerian root has been used as a sedative for over 2,000 years, a review of 16 studies proves that valerian can help sleep faster and improve sleep quality.
Some people experience abdominal pain, headache when consuming valerian. So it's better to try first with a low dose, and do not combine with other sleeping supplements. Valerian is recommended safe for sustained consumption for 4-6 weeks.
10. Kava
Similar to chamomile tea and valerian, kava has a calming effect. The American Academy of Family Physicians says kava is safe for short-term consumption for patients. Do not consume Kava along with alcohol, cholesterol-lowering drugs or other medications processed in the liver. One negative side of Kava is the presence of statement issued by the FDA that Kava might cause damage to the liver. Before consuming kava, consult your doctor first.
Before you decide to use sleep supplements, try the following steps for a better night's sleep:
For most people, sleep is a very valuable thing. However, keep in mind that it's not just sleeping time that affects your health, but also the quality of your sleep. No matter how long you sleep if you get poor sleep quality, then this situation will also disrupt your overall health.
About quality sleep to be an absolute requirement to achieve the health of most people would agree. Unfortunately, getting quality sleep is not always easy. The urban lifestyle often makes people end up suffering from insomnia.
Read: 8 Easy Ways to Prevent Snoring Habit While You Sleep
Poor sleep quality can increase the risk of heart disease, cancer, and even death. In addition, sleep disorders can also make you gain weight. If you have trouble sleeping every night, then below are some types of supplements that you can consume to make you sleep more soundly at night.
1. Magnesium
The recommended dose is 600-800 mg daily. This sleep supplement is used in more than 300 enzymatic processes, which means magnesium deficiency can cause the body's cells to lack energy. The need for magnesium can make the body stronger against stress.
Read: Know 9 Benefits of Rest And Adequate Sleep For Health
2. Potassium
The recommended daily dose is 400 mg of potassium citrate each day. This supplement is known to help overcome night leg cramps. In addition, potassium can also help the heart beat more regularly. However, make sure you don’t consume excessively. Start by consuming 100-200 mg and increasing your dose slowly.
3. L-Theanine
The recommended daily dose is 100 mg daily. This supplement is a type of amino acid that can be found in green tea and has been known to help reduce stress and can help you become more relaxed.
4. Ornithine
The recommended daily dose is 500-1000 mg daily. These amino acids can help the body remove ammonia from the intestine. Excess ammonia in the body can make you feel stress. Ammonia itself is actually a cellular toxin and removing it can help improve your memory, both short-term and long-term memory.
Read: Poor Room Arrangement Can Make You Hard to Sleep
5. L-tryptophan
The recommended daily dose is 500 mg daily. This supplement has been widely used to treat insomnia, anxiety disorders, and depression. However, be careful not to take L-tryptophan over the recommended dosage because it can cause inflammation in the body.
6. Melatonin
The recommended daily dose is 2-3 mg daily. Melatonin is a powerful hormone and antioxidant that should be self-produced inside the body while you sleep in a dark and ample condition. It is recommended that you take melatonin supplements 1-2 times each week to improve your sleep quality.
7. Vitamin D
The recommended daily dose may vary depending on your weight. However, it is recommended that you consume about 4,000 IU per day (for adults).
This is because some types of sleep disorders were associated with vitamin D deficiency. Vitamin D deficiency can affect quality sleep and your mood when awakened. Eat vitamin D supplements in the morning each day so you can sleep more soundly at night.
Read: The influence of sleep 7 – 8 hours a day for body
8. Chamomile Tea For Sleeping
Chamomile Tea has been used as a supplement for relaxation for thousands of years. In a Japanese study in mice, it was demonstrated that by consuming chamomile tea extracts, experimental mice could fall asleep at the same rate when given benzodiazepines. The Food and Drug Administration in the United States (FDA) has categorized chamomile tea safe for consumption without side effects. But for those of you who are pregnant or are undergoing treatment, consult first if you want to consume chamomile tea for supplement sleep helpers.
9. Valerian
Just like chamomile tea, valerian root has been used as a sedative for over 2,000 years, a review of 16 studies proves that valerian can help sleep faster and improve sleep quality.
Some people experience abdominal pain, headache when consuming valerian. So it's better to try first with a low dose, and do not combine with other sleeping supplements. Valerian is recommended safe for sustained consumption for 4-6 weeks.
10. Kava
Similar to chamomile tea and valerian, kava has a calming effect. The American Academy of Family Physicians says kava is safe for short-term consumption for patients. Do not consume Kava along with alcohol, cholesterol-lowering drugs or other medications processed in the liver. One negative side of Kava is the presence of statement issued by the FDA that Kava might cause damage to the liver. Before consuming kava, consult your doctor first.
Tips For Better Sleep Without Supplements:
Before you decide to use sleep supplements, try the following steps for a better night's sleep:
- Check your bed, is it still comfortable for your sleep every night? Beds are one of the most important factors for you to rest. A good bed beside can make you sleep more soundly can also help keep blood circulation more smoothly and the backbone position is ideal for your optimal health.
- Keep your bedroom is not noisy and too bright. Use earplugs (earplugs), blinds, or blinders. These are the key to make your room calm and relaxed so that you can sleep easily.
- Avoid foods with large portions of at least 2 hours before bedtime. When you are hungry, consume snack with servings sufficiently.
- Do not consume caffeine, including tea and soft drinks, for at least 4 hours before bedtime.
- Exercise with mild intensity such as walking will reduce stress-causing hormones, and make you sleep better. But do not exercise 2 hours before bedtime. Increased metabolism as a result of exercise will cause you more difficult to sleep.
- Do not take long naps or at too late hours or too close your night's sleep.
- Stop working or do activities that drain the mind an hour before bed.
- Don’t think or discuss everything that has a high emotional burden just before going to sleep.
- Make sure your bedroom has enough ventilation to get the ideal temperature.
- If possible learn relaxation techniques and meditation. These techniques have proven effective in providing peace of mind and emotions to prepare for your rest time.