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Supplements That Help You Sleep

Supplements That Help You Sleep
(Dreamstime)

By    |   Monday, 20 August 2018 09:55 AM

Sleep plays a huge role in overall health — especially cardiovascular disease. Recent studies show that that getting too little or too much sleep can cause an increased risk for heart attack and stroke.

“Studies have shown significant relationships between sleep duration and heart disease risk factors such as high blood pressure, smoking, high cholesterol, diabetes, and obesity,” Dr. Quanhe Yang, a senior scientist with the Epidemiology and Surveillance Branch, Division for Heart Disease and Stroke Prevention of the U.S. Centers for Disease Control and Prevention in Atlanta, told Reuters.

Besides practicing good sleep hygiene — going to be at the same time and avoiding electronics before you hit the sack — some all-natural supplements may be helpful in getting your ZZZs.

According to Dr. Tod Cooperman, M.D, at ConsumerLab.com, here are the most popular:

  1. Melatonin. This is one of the most popular supplements for sleep. Cooperman says it can help you fall asleep faster although it will not necessarily help you sleep longer. Some research has shown that it improves the quality of sleep for people with tinnitus and improve sleep quality and duration for those suffering from autism.
  2. Tart cherries. Studies have shown that drinking tart cherry juice can improve sleep. One study showed that drinking two eight-ounce glasses of tart cherry juice daily improved some measures of sleep, such as reducing waking after falling asleep in older adults. Tart cherry juice as also been linked to lowering blood pressure and reducing inflammation.
  3. L-tryptophan and 5-HTP are amino acids which are used by the body to produce melatonin as well as serotonin. L-tryptophan supplements can increase sleepiness and decrease the time need to fall asleep in people with mild insomnia.
  4. L-theanine is an amino acid found in black and green tea that can reduce stress and improve sleep quality, but does not cause drowsiness, according to ConsumerLab.com. Interestingly, L-theanine may also help to increase alertness during the day.
  5. Magnesium. One study showed that this important mineral can help reduce leg movement associated with waking in people and restless leg syndrome which can interfere with sleep.
  6. Ashwagandha is a herb sometimes promoted for sleep, especially, if the insomnia is due to stress and anxiety.
  7. Valerian is often used as a sleep aid, although the evidence is mixed, says Cooperman. One study reported an improvement in sleep for postmenopausal women who suffered from insomnia. However, further reviews were mixed. Like ashwagandha, valerian may have a calming effect and be helpful for stress and anxiety which can contribute to insomnia.

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Sleep plays a huge role in overall health - especially cardiovascular disease. Recent studies show that that getting too little or too much sleep can cause an increased risk for heart attack and stroke.
Supplements, Sleep
416
2018-55-20
Monday, 20 August 2018 09:55 AM
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