Sleep Supplements are gathering huge momentum in the UK, but do they actually work?
Without doubt, sleep is THE most important thing when it comes to regulating our bodily functions, refreshing the brain, enhancing our immune system and elevating our general health.
However most of us simply aren’t getting enough, probably including you!
The average adult in the UK sleeps between 5.78-6.83 hours a night. Given we are recommended to get 7-9 hours a night, most of use are missing out big time.
Women get slightly more sleep than men, but at about 10 minutes extra each night, it’s really nothing to gloat about!
So, given that we are clearly all pretty rubbish at sleeping, how do we get better at it?
How to sleep better
- No blue light. Switch off devices at least 60min before bed. The blue light suppresses melatonin production in the body
- Keep your bedroom cool. You might like it warm and snuggly but a cool room is key to a good night sleep.
- Avoid caffeine past noon or at least a few hours prior to bedtime
- Spend the hour before bed doing relaxing activities, such as reading, meditating, or taking a bat
- Exercise regularly, but not in the evening hours close to bedtime
- Reducing your alcohol intake
If these strategies don’t work on their own many people feel it is time to call in some extra help.
Luckily, optimising your time between the sheets is fast emerging as one of the wellness industry’s biggest frontiers.
As a result there are now an enormous range of natural sleep supplements; plant-based pills and tinctures made from a cocktail of sleep-enhancing vitamins, minerals, amino acids and botanicals.
Sleep supplements usually contain ingredients like 5-HTP, valerian root and lemon balm. Some also contain melatonin. The tricky thing is, some are legal in the UK and some are not…..supplements with melatonin are banned in the UK!
What are the most common ingredients in a sleep supplement?
Most scientifically-informed sleep supplements contain 5-HTP(5-hydroxytryptophan). This is often derived from Griffonia seed, a West African shrub. 5-HTP is used to make serotonin, the neurotransmitter responsible for happiness. It is also indirectly involved in producing melatonin, the hormone critical for sleep.
Montmorency cherry, with its natural traces of melatonin is another ingredient you’ll find in many sleep supplements.
CBD is also often incorporated because of its effect in relieving aches and pains and its calming effect.
The most common mineral found in sleep supplements is magnesium, which helps to release tension.
B vitamins are a common ingredient. They are included because they have been shown to relax the body and regulate levels of tryptophan. In particular, tryptophan can be converted into 5-HTP which is used to make serotonin and melatonin, the happiness and sleep hormones.
Two amino acids, L-Tryosine and L-Theanine, are also common ingredients. These target stress levels that may otherwise be keeping you awake.
More about melatonin
Melatonin is a hormone naturally produced by the body that helps your body clock stay in sync. It regulates our sleep-wake cycle, known as circadian rhythm.
For serious sleep disorders such as chronic insomnia, it can be prescribed by a doctor in concentrated pill form, but is banned in sleep supplements in the UK.
Natural sleep supplements aim to optimise the body’s own production of melatonin by providing essential building blocks for its manufacture and block other hormones which might hinder it.
Natural sleep remedies are valuable tool to have in your arsenal as you try to maximise the quality and quantity of your sleep. Given the long list of potential ingredients it can be difficult to know which work and which ones are just a random blend of ingredients!
We’ve done the leg work for you and recommend some of the very best value sleep supplements on the market in our shop.
Take a look!
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