Written By: Tavishi Dogra | Published : November 5, 2022, 8:04 PM
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One of the immediate advantages of taking multivitamins daily is the noticeable increase in energy. Essential vitamins like B12 and B6 are crucial for energy production, aiding in converting food into energy and fighting off tiredness.
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If the PSQI score exceeds 5, you only need to reach out to melatonin-based supplements. Melatonin is responsible for maintaining the sleep-wake cycle, and that’s why most of these supplements are loaded with it. Melatonin is released when it is dark, and its production is inhibited by sunlight or blue light emitted from gadgets.
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If the PSQI score is less than 5, you can try many lifestyle modifications, such as reducing caffeine intake, regular exercise, and maintaining a consistent daily schedule to help you sleep better. The most favourite and proven one is switching off your TV, phone and computer, so no to blue light and artificial light and your body naturally produces the right amount of melatonin.
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There is an extensive selection of over-the-counter sleep supplements to choose from. In addition, 82 new supplements to care for our sleep were launched in March. However, checking the ingredients, you are consuming and assessing their long-term, and short-term effects are essential. They are not the usual way your body falls asleep and can create dependency. Some other side effects of strong supplements include daytime drowsiness, problems with attention or memory, headache, digestive issues, etc.
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Don’t get adapted to these supplements yet. Try out lifestyle modification (early balanced dinner, stress management like meditation and yoga) first, and if that does not work, go on these supplements for a short period, and come back to natural ways of sleeping.
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Phyto-melatonin (plant-melatonin) is found in many edible medicinal plants, including fruit and vegetables such as bananas, strawberries, carrots, cherries, grapes, cabbage, tomato, onion and ginger. For example, studies have shown that tart cherry juice improves sleep time and efficiency and can effectively treat insomnia. Other foods like goji berries and nuts such as pistachios, almonds, chia seeds, egg and milk, which are rich in tryptophan, help regulate sleep patterns by improving mood. A Chia seed drink or a handful of pistachios before bed can aid in better sleep.
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A few dietary supplements that promote sleep are magnesium, passionflower, chamomile, glycine, tryptophan and L-theanine. Studies suggest chamomile extract improves sleep quality, and passionflower may help relieve insomnia and anxiety. Green tea, black tea, and certain mushrooms naturally contain L-theanine, which promotes relaxation. Legumes, soy and meat contain glycine lessens the time to fall asleep and enhances sleep quality. Studies suggest the role of Ashwagandha root extract in improving sleep quality and sleep onset latency in patients with insomnia.
