February 19, 2021

7 Best Supplements for Sleep

by Amy Smith

Gently Zen, Melatonin, reishi, Sleep, stress management, Valerian

It’s well known that getting enough sleep is vital to maintaining good health, but it’s also important to get the right kind of sleep.

Do you want deeper sleep or to improve the overall quality of your sleep? Natural supplements and functional mushrooms can help promote calmness and support healthier sleep without the drowsy, sedative effect of pharmaceutical sleep aids. Check out these seven natural supplements and mushrooms for promoting better sleep.

Spearmint

Spearmint, a leafy green perennial similar to peppermint, is a menthol-containing herb that has been traditionally used as a tea in South American countries to treat insomnia and stress. It appears to have a calming effect on neurotransmitter activity in the brain, leading to lower levels of anxiety and better sleep. Spearmint tea can be brewed from fresh leaves or dry. Try sipping it in the evening to experience its relaxing qualities.

Lavender

Lavender is a common herb with vivid purple flowers that emit a strong, pleasant odor. It has a centuries-long history of use for calming nerves and improving sleep. These days, lavender is also used in the form of essential oil for inhalation. Studies indicate that inhaling the scent of lavender oil at bedtime can cause marked improvement in sleep quality and reduce nighttime wakefulness. Try using lavender essential oil in a diffuser in your bedroom, or simply place a few drops on a cloth near your pillow to experience its soothing effect.

Chamomile

Chamomile is a flowering herb in the daisy family, used in traditional healing to relieve insomnia. Chamomile tea is one of the most popular herbal remedies for encouraging sleep — a reputation that is now supported by studies showing it improved sleep quality in postpartum women and elderly people. Try chamomile tea for the mild sedative quality of this time-honored herb.

Valerian

Valerian is another popular natural remedy for sleep disorders, usually consumed as an extract of the root rather than the leaves. The root extract has been linked to improvement of sleep disorders in several studies. A few squirts of valerian root extract may be added to another herbal tea, or you may prefer to try a tea brewed exclusively from valerian root.

Melatonin

While the herbs mentioned above appear to work by relaxing the body and mind, melatonin has a different mechanism for improving sleep quality. Melatonin is a hormone naturally produced by the human body in response to darkness. It serves to regulate cycles of sleep and wakefulness, and too low levels of melatonin can contribute to insomnia and poor sleep quality. Taking a melatonin supplement can improve your body’s ability to regulate its sleep-wake rhythm, helping you fall asleep faster and achieve deeper and longer stretches of sleep.

Improve Your Sleep Quality with New Om Sleep Supplement

Magnesium

Magnesium is a mineral that your body uses for many different vital processes — including muscle and nerve function, energy and bone construction — but many of us get inadequate amounts of this important micronutrient from diet alone, leading in some cases to poor sleep. Adding a magnesium supplement to your diet has been shown to improve relaxation and sleep quality.

Reishi

Mushrooms can be a powerful addition to your array of sleep-friendly supplements. In addition to their immune-supporting properties and antioxidants, some mushrooms have an anti-stress effect that can help with sleep quality.

Reishi mushrooms have been used in traditional Chinese medicine for a host of health problems, including insomnia. A recent study lends support to the ability of Reishi to help with falling asleep faster and increasing the amount of deep sleep.

Om’s Gently Zen daily boost capsules with Ashwagandha, GABA and 1500 mg of whole food Reishi are ideal to help the body cope with stress. You can also add Reishi to your daily nutrition by using a scoop of Om Mushroom Superfoods Reishi powder in a recipe or by swallowing the convenient Reishi mushroom powder capsules. For a super tasty, soothing evening treat, get your Reishi in combination with other functional mushrooms, including soothing Chaga, by drinking a nourishing cup of Om’s Mushroom Hot Chocolate Blend.

Final Thoughts

Getting regular, deep sleep is crucial to our overall sense of wellbeing — and it supports a healthy body from the ground up. These supplements, along with good before-bed habits like powering down your phone and keeping your bedroom a cool sanctuary of peace and calm (i.e., resist the urge to work from bed!), can make a big impact on achieving deep, restful sleep.

Amy Smith is a writer, educator, and health-conscious mother of six, living on a small homestead in rural Pennsylvania. She produces informative online content for a variety of clients in the fields of natural living, health and wellness, family and parenting.

Sources:

https://www.healthline.com/nutrition/spearmint#TOC_TITLE_HDR_9

https://pubmed.ncbi.nlm.nih.gov/18593637/

https://pubmed.ncbi.nlm.nih.gov/30158996/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4505755/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376423/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

https://pubmed.ncbi.nlm.nih.gov/26483209/

https://pubmed.ncbi.nlm.nih.gov/29154054/

https://pubmed.ncbi.nlm.nih.gov/24199972/

https://www.healthline.com/nutrition/melatonin#what-it-is

https://pubmed.ncbi.nlm.nih.gov/24199972/