Which natural ingredients can help improve your sleep?

Improving sleep quality is a common goal, and there are several natural ingredients and foods that may help promote better sleep. 

When did we discover certain natural ingredients that could help our sleep quality?

We have been using natural ingredients for medicinal purposes for thousands of years. These natural remedies come from both natural essential oils and certain vitamins and minerals.

Aromatherapy, the use of essential oils, is something that we still use today. It has been widely studied by scientists, especially for its sleep-promoting and mood-regulating properties, with the effects of different essential oils being tested to see the specific effects.

Certain essential oils can help with sleep, not only by having a sedative effect but also by reducing stress and anxiety, readying us for sleep.

Not only does aromatherapy help to improve sleep but a number of vitamins and minerals have also been found to help regulate our sleep cycle and promote sleep.

What are the best natural ingredients for better sleep?

Lavender: 

Lavender is a calming fragrance linked to relaxation and improved sleep, often harnessed as a natural solution for anxiety as well as possessing sedative properties, helping people ease into sleep.  It has been found to contain linalool, linalyl acetate and camphor which cause anxiety-relieving properties. Lavender stands out among other essential oils as one of the most extensively researched. Numerous well-documented studies highlight lavender's capacity to alleviate anxiety and offer potential benefits for individuals dealing with depression. In addition, multiple research studies indicate that lavender can enhance sleep quality, extend sleep duration, and boost daytime alertness, even for individuals experiencing insomnia.

Magnesium:

• Magnesium is a mineral that plays a crucial role in muscle relaxation and the regulation of neurotransmitters. It is suggested that it relaxes the central nervous system and causes chemical reactions in the body that promote sleepiness. A deficiency in magnesium can contribute to sleep problems, but increasing magnesium through supplementation and diet can lead to increases of melatonin circulation, helping to improve sleep quality. Foods rich in magnesium, such as leafy greens, nuts, seeds, and whole grains, may help improve sleep.

Passionflower:

Passionflower is an herbal remedy that has been used to reduce anxiety and improve sleep. Research suggests that it may increase levels of gamma-aminobutyric acid (GABA); a chemical produced by the brain to help regulate mood and produce a calming effect.

Jasmine:

According to research, Jasmine has a positive effect on the quality of sleep one gets, decreasing anxiety and improving alertness after waking up. Although the scent of Jasmine doesn’t necessarily help you sleep more, it makes your sleep time count for more, allowing you to get more high-quality sleep with fewer disturbances.

Tryptophan: 

L-tryptophan is an essential amino acid that helps the body make proteins and other brain signalling chemicals. It is a precursor to serotonin which helps your body control your mood and sleep. The body converts L-tryptophan into the brain chemical serotonin, which, in turn, can be converted into melatonin. Including tryptophan-rich foods in your diet may support better sleep; this includes chicken, nuts, and dairy products.

Sandalwood:

Sandalwood is one of the oldest essential oils used today. Its rich, woody and earthy scent is ideal for reducing anxiety and making you feel relaxed. It’s also shown to have sedative effects, making it ideal for those with insomnia.

Interested in seeing if these natural ingredients help you sleep better?

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So what can we take away from this?

A well-balanced diet and aromatics can help you on your journey to better sleep. Including essential oils like lavender and sandalwood can help create a calming and sleep-inducing environment before you sleep. Additionally, making sure you are getting the right vitamins and minerals, such as magnesium and tryptophan, will help you to regulate your sleep cycle hormones and improve your sleep.

Important note.

While these natural ingredients may be beneficial for some individuals, it's important to consult with a healthcare professional before adding supplements or making significant dietary changes, especially if you have underlying health conditions or are taking medications. Additionally, natural remedies should be used as part of an effective sleep hygiene routine, creating a sleep-friendly environment, and managing stress.