No one here is arguing the importance of sleep, but getting good, consistent and restful sleep is a lot harder than some people may think. Sufficient sleep is the ultimate precursor to a healthy and fulfilling life. This blog will teach about supplements and healthy habits that can contribute to a perfect 8 hours of shut eye.
Supplements and Methods for Sufficient Sleep:
Melatonin:
How it works: Regulates the sleep-wake cycle (Circadian Rhythm). Melatonin is a natural hormone produced by the pineal gland in the brain in response to darkness.
Usage: Best practices for taking melatonin supplements, including timing and dosage. Melatonin should be taken 1 to 2 hours before desired bedtime
Magnesium:
Benefits: Helps relax muscles and calm the nervous system.
Sources: Foods rich in magnesium (e.g., leafy greens, nuts) and supplements.
Reishi:
How it works: Reishi promotes relaxation because it contributes to neurotransmitter regulation which controls mood and relaxation. Reishi also contains Triterpenes which have been found to have sedative effects inducing a calm, relaxed, and drowsy state.
Usage: Reishi can be taken in the pill form as a supplement or made into tea, the recommended dosage is 1 to 2 grams daily to gain the full benefits of the “immortality mushroom”
Creating a Bedtime Routine:
Tips: The best thing to do in order to get more sleep may not be taking any supplements but to establish healthy bedtime habits.
Reduced screen time prior to bed, or at least blue light exposure.
Creating a consistent bedtime to allow your body's circadian rhythm to regulate.
Avoid Caffeine at least 8 hours prior to scheduled sleep time
Dimmed/Darkened lights, and a comfortable room temperature
Conclusion:
Incorporating bedtime supplements into your nightly routine can be a game-changer for achieving restful and rejuvenating sleep. Whether it’s the calming effects of reishi, the muscle-relaxing properties of magnesium, or the sleep-regulating benefits of melatonin, these natural aids can help you drift off more easily and enjoy deeper, more restorative sleep. While melatonin is effective for occasional use, frequent or high doses can disrupt your body’s natural production. Maintaining healthy magnesium levels is crucial, but even those with sufficient levels may struggle with sleep. Reishi stands out as an excellent sleep and relaxation supplement, offering minimal side effects, no grogginess, and a direct impact on reducing stress and promoting relaxation, making it a top choice for a good night’s rest.
Remember, the key to maximizing the benefits of these supplements is consistency and finding what works best for your body. Pairing supplements with a healthy bedtime routine—such as maintaining a consistent sleep schedule, creating a relaxing environment, and practicing mindfulness—can further enhance your sleep quality.
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