Five Natural Sleeping Aids To Help You Sleep Tonight

The Most Important Part of Recovery

Sleep is the most important part of recovery from training and our health. But many of us tend to skimp on getting our seven hours of sleep.  According to a CDC study, one third of Americans get less than 7 hours of sleep per night.  Inadequate sleep is associated with increased risk of diabetes, obesity, heart disease, mental illness and many other diseases. The bottom line is, we are not making sleep a priority and it’s hurting us.  Here are five natural sleeping aids to help you get more sleep tonight.

 

 

Melatonin

Melatonin is the hormone that your body secretes at night to induce sleep. Being exposed to light before bed, especially from electronics can interfere with melatonin secretion. As a general rule of thumb, you should avoid light emitting electronics such as cellphones, computers and TV an hour before bed time. Melatonin is available as a dietary supplement. But be sure to only take when needed as you do not want to develop a dependence.

 

 

5-HTP

5-HTP is a precursor to serotonin and melatonin. This is beneficial for people suffering from anxiety, depression, and insomnia.

 

 

 

 

Tryptophan

Tryptophan is an amino acid precursor to 5-HTP. The effects are similar to 5-HTP. Tryptophan should be taken with carbohydrates to prevent competition with other amino acids into the blood-brain barrier.

 

 

 

 

 

Valerian Root

Valerian root is an herb that has been used for centuries for anxiety and as a sleep aid. It is believe that this herb functions by increasing levels of a neurotransmitter, GABA, in the brain.

 

 

 

ZMA

ZMA is combination of Zinc monomethionine aspartate, magnesium aspartate, and vitamin B6. Studies have shown ZMA to be very effective in improving REM sleep as well as enhancing strength and athletic performance.

 

 

 

 

References

“5-HTP: Enhance Your Mood, Your Sleep, and A Lot More.” 5-HTP: Enhance Your Mood, Your Sleep, and A Lot More. Web. 22 Apr. 2016.

“Study: A Third of U.S. Adults Don’t Get Enough Sleep.” CNN. Cable News Network. Web. 22 Apr. 2016.

“Valerian.” University of Maryland Medical Center. Web. 22 Apr. 2016.