Natural alternatives to melatonin, such as magnesium, valerian root, l-theanine, chamomile, and passionflower, are all-natural remedies that have been used for centuries to promote relaxation and help people get a better night's sleep.
Antihistamine medications that contain the active ingredient diphenhydramine (such as Benadryl) are commonly used as sleep aids.
Magnesium is best for those with magnesium deficiency, insomnia due to stress or anxiety, or muscle pain and cramping. On the other hand, melatonin is considered best for those who suffer from circadian rhythm disruption, hormonal imbalances, or melatonin deficiency.
In general, magnesium seems to have minimal side effects, and taking low doses is unlikely to cause much harm. According to the Institute of Medicine, healthy adults can safely take up to 350 milligrams of supplemental magnesium daily. Anything at or below that level is unlikely to cause any adverse health effects.
Generally, magnesium glycinate is recognized as the best form of magnesium to help with sleep because it's easy for the body to absorb.
Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied.
Umeda recommends taking the supplement about 30 minutes before bedtime. And don't take more than the recommended amount. More won't help you sleep better, but it may cause stomach upset. While magnesium might improve your slumber, it's no substitute for a good sleep routine, Dr.
Cognitive Behavioral Therapy Is the Gold Standard for Treating Chronic Insomnia. If improving sleep hygiene and other lifestyle changes alone don't help with your sleep, the next step is cognitive behavioral therapy to improve sleep and reverse chronic insomnia.
There is a range of foods that have high levels of melatonin naturally. These include: cherries, goji berries, eggs, milk, fish and nuts – in particular almonds and pistachios. A goji berry smoothie with almond milk and salmon omelette are some tasty ways to incorporate these sleep-inducing foods into your diet.
Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.
Magnesium helps relax muscles and calm the brain, which can help you to sleep better. But, unlike melatonin, it won't actually make you drowsy or feel sleepy.
Taking magnesium supplements can bring a range of side effects, such as drowsiness or fatigue during the day, muscle weakness, nausea, vomiting, skin flushing or diarrhea, Gurubhagavatula said. Some risks are even more serious.
This high dosage, especially supplements with large doses of magnesium oxide, can cause a laxative effect, ironically keeping you up at night, rather than providing the sleep-inducing benefits it's well-known for.
Supplementing vitamin B6 may improve sleep quality and duration. A 2019 study also found that taking a supplement of magnesium, melatonin, and vitamin B complex for 3 months improved sleep and helped treat insomnia.
Valerian (Valeriana officinalis)
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You can also try magnesium supplements to improve sleep, Dimitriu says. The recommended supplement dose is between 270 mg to 350 mg for men and 280 mg to 300 mg for women.
Based on the current data, magnesium taurate and magnesium glycinate are two of the better options that may help those with mental health conditions.