At a Glance:
You know how it is: you toss and turn night after night, and nothing seems to work. Sleep should be relaxing, but only 35 percent of Americans get the recommended seven to eight hours of sleep per night. Given the serious consequences of not getting enough sleep — decreased performance and an increased risk of cardiovascular disease, cancer, diabetes, high blood pressure, and car accidents — it’s no surprise that many people turn to sleep aids to help them sleep. Natural sleep vitamins are a popular alternative to prescription and over-the-counter medications.
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Our Mattress Land sleep advisors will get into the nitty gritty of sleep aids. We’ll give you all the details about the different types, benefits, and drawbacks of taking each natural sleep vitamin, so you can make an informed decision about using and purchasing these products. However, always consult your healthcare provider for the best vitamin for sleep in your specific situation.
Natural sleep vitamins are over-the-counter (OTC) supplements that claim to help you fall asleep faster or stay asleep all night. They are typically plant-based, a vitamin or mineral found in our diets, or supplemental amounts of a compound produced by the body. There are no hard and fast rules governing the use of the term “natural” in the context of supplements, and many natural sleep aids, such as melatonin, are synthesized.
Natural sleep supplements are often preferred over prescription sleep medications because they have fewer side effects. They also appeal to people who prefer natural products or are concerned about the addictive potential of prescription sleep aids.
Most sleep aids work because they have a sedative effect, which makes a person sleepy. Sleepiness may occur quickly to assist someone in falling asleep, or it may occur gradually to make it easier for them to sleep through the night.
The chemical composition of a sleep aid influences how it produces a soothing effect. Sleeping pills can be classified into several types based on how they work and how they are regulated.
A dizzying array of natural sleep aids is available, all of which claim to provide the rest you require. Learning about the evidence behind various supplements and their potential side effects can help you decide which natural sleep aid is best for you.
This hormone instructs your body on when to sleep and wake up. According to some studies, melatonin supplements can help with sleep issues such as jet lag and difficulty falling or staying asleep. Melatonin is generally safe for healthy adults when taken for a few weeks or months. Headache, dizziness, and nausea are some of the side effects.
This mineral deficiency may make it difficult to fall or stay asleep. Studies have shown magnesium supplements to improve slumber in the elderly and those suffering from restless legs syndrome. Consume enough by eating foods like nuts and leafy greens.
This tiny amino acid has a significant impact on your sleep. It may increase serotonin levels, a brain chemical that influences sleep. It also improves blood flow and lowers body temperature, both of which encourage you to sleep. Glycine supplements are thought to be safe.
For good reason, many people enjoy it as a soothing herbal tea. Because of an antioxidant called apigenin, this daisy-like plant has a calming effect. It acts on specific brain cell receptors that aid in relaxation and sleep. Chamomile is not harmful, but it may interact with certain medications. Drink a cup of tea before going to bed.
Many of us are aware of vitamin D's contribution to bone health. It is also beneficial for mood regulation, immune function, and inflammation control. There is a lot of interest in vitamin D because of both its potential benefits for sleep and the negative effects on sleep that come along with vitamin D deficiency. New studies are expanding our knowledge of how this vitamin — and a deficiency in it —might impact our ability to sleep at night.
For both quantity and quality of sleep, a growing body of research indicates that vitamin D has an impact on both the quantity and quality of sleep we get. Vitamin D deficiency has been linked in a recent study to short sleep duration. In order to combat vitamin D deficiency, it’s best to get plenty of sunlight since the body creates more vitamin D the more sunlight it receives. Although sunlight exposure is the body’s main source for creating vitamin D, you can also eat fatty fish and fish oils, egg yolks, as well as fortified foods like dairy and juice to increase your vitamin D intake too.
This perennial plant has been a sleep aid for hundreds of years. According to research, valerian helps you get more sound ZZZs. However, the evidence is mixed. It may increase Gamma-Aminobutyric Acid levels (GABA,) which promotes relaxation. Valerian is thought to be safe in the short term, but it can cause headaches and stomachaches in some people.
Smell this purple flower before going to bed. Its scent reduces your heart rate, blood pressure, and skin temperature. This can prepare you for sleep. According to one study, people who slept in a lavender-infused room had more restful deep sleep than those who did not. Do you want to try it? Set up an essential oil diffuser in your bedroom or put a few drops on your pillowcase.
Let’s examine the benefits and downsides of using sleep aids, supplements, or vitamins to lull you off to dreamland.
Induces Sleepiness Fast: One of the main reasons why people seek out sleep aids is that they have trouble sleeping. Sleepless nights, being awake for hours, and even insomnia are reasons people seek a solution.
Chronic insomnia and other sleep disorders have a wide range of health consequences. Lack of proper sleep can affect aspects of your life, from depleted stamina, headaches, higher blood pressure, and mental fatigue.
Potential side effects vary depending on the specific sleep aid and whether the person taking it has any other health issues or medications. In general, almost any sleep vitamin has the potential for negative side effects, though the likelihood of these side effects may be higher with some sleep aids.
- Lingering next-day effects: As many as 80 percent of people who use sleep aids report that the sedative effect lasts after they wake up, causing excessive drowsiness or slowed thinking when they should be alert. This is especially concerning for people who drive in the morning and may be more vulnerable to car accidents.
- Confusion or loss of coordination: A strong sedative effect can cause confusion, dizziness, or inability to concentrate. As a result, they may be more vulnerable to falls or other accidents just before or during the night.
- Abnormal behavior: Some people engage in strange behavior after taking sleep aids while still partially asleep and unaware of their actions. This behavior can range from simple actions such as talking to more complex actions such as sleepwalking or attempting to drive.
- Allergic reaction: Although these reactions are uncommon, some people are allergic to vitamins for sleep.
- Drug interaction: A sleep vitamin may interact with other medications, altering their potency or the way they affect the body.
Insufficient sleep is a threat to public health on a national scale. Not getting enough sleep (or too much sleep) can lead to a variety of issues ranging from minor annoyances (daytime tiredness or irritability) to major health concerns (heart disease and stroke). So, making sure that getting the recommended amount of sleep is a top priority that can improve your health and boost your mood and energy.
Improving your sleep health is more than just changing your routine and habits — it’s also about your environment and how that can also affect your sleep. Here are some examples of how you can boost your sleep health for a long, deep slumber.
- Be Consistent
Set a schedule, go to bed at the same time every night, and get up at the same time each morning, including on the weekends.
- Remove Gadgets
Before you go to sleep, take out all electronic devices like laptops, smartphones, TVs, or tablets from your bedroom.
- Get Some Exercise
If you can’t sleep because you’re wide awake at night, getting physically active during the day can help you burn some of that energy so you can fall asleep more easily at night.
- Find the Right Mattress
This leads to a nice segue on finding out which mattress types are best for each sleeping position, along with some of our mattress recommendations!
Most people sleep in the same position every night, which helps determine the type of mattress and level of comfort that is best for them. Check out how you can find the right mattress based on your sleeping position!
Side Sleepers: Because sleeping on your side can cause pressure points in areas where your body protrudes, such as your shoulders and hips, it is best to have a plush mattress that provides adequate support without being too firm or dense. Because of its ability to conform to your body’s contours, memory foam has become a popular choice for side sleepers, keeping your spine in good alignment while you sleep and preventing pressure points that cause a loss of blood flow to your extremities.
Recommended Mattress: Spa Retreat Wellness 2.5 Graphene Memory Foam Plush King Mattress in a Box
Back Sleepers: If you sleep on your back a lot, you’ll need a mattress with more support, especially for your lower back, and you can go with something more medium to firm. Something that helps you maintain your natural lumbar curve (the inward curve in your lower back) while sleeping will support your muscles and spine. Back sleepers can benefit from memory foam, latex, and innerspring mattresses.
Recommended Mattress: Kingsdown® Sleep-to-Live 4.5" Queen Low Profile Foundations Mattress
Stomach Sleepers: You should choose a mattress that is medium to firm if you frequently sleep on your back because you'll need more support, especially for your lower back. This mattress should support your muscle and spine while maintaining your natural lumbar curve for a comfortable rest position. Back sleepers do best on mattresses made of memory foam, latex, or innersprings.
Recommended Mattress: Sleep Essentials Danbury 1.5 Latex Hybrid Euro Top Firm Queen Mattress
Combination Sleepers: Whether you frequently switch from your stomach to your back and back to your side, you’ll want to ensure you can get comfortable on your mattress in any position. A medium-firm mattress may provide the ideal balance of comfort and support. You should avoid memory foam mattresses because the body contouring benefits that work so well for side sleepers can make changing positions difficult and leave you feeling stuck. Latex and other types of foam that respond well to movement are options to consider. Hybrid beds are also more responsive because they combine innerspring support with foam comfort layers.
Recommended Mattress: Tempur-Pedic® TEMPUR-LuxeAdapt™ Firm Queen Mattress
As you know, optimal sleep is crucial for both a person’s physical and mental health. Suffering from several nights of bad sleep can take a severe toll and lead to a handful of issues if left unchecked. Amongst the many sleep solutions to improve your sleep quality, sleep vitamins can also be a good option. So, before you take a melatonin or drink your chamomile tea before hitting the hay, make sure your mattress is Mattress Land certified. We always make sure your mattress gives you the best rest possible that will work together with your choice of sleep aids for a good night’s sleep.
After learning so much about sleep vitamins, let’s review and answer questions you may have about adding sleep aids to your night routine.
Q: Does vitamin D help you sleep?
When it comes to vitamin D and sleep, it appears this supplement aids in sleep because it participates in the regulation of our circadian rhythms. Increasing dosages may be the first step toward better sleep but keep an eye on the side effects. Melatonin production may be suppressed by vitamin D. So, take it during the day rather than before bed. That makes sense because we get sunlight (a natural source of vitamin D) during the day. You can also boost your vitamin D levels by changing your diet or sunbathing for a short period of time.
Q: What are the safest sleep vitamins?
There is no single sleep aid that is completely risk-free. Certain drugs may pose greater risks than others, depending on your personal health situation. However, this decision should be made by a health care professional who can assess your situation and discuss the benefits and risks of specific sleep aids in your specific case.
Taking sleep aids may pose additional risks for some people.
- Older adults: Some sleep aids are dangerous for older adults due to issues with disorientation and the risk of falls caused by sedative medications.
- Children: Even at lower doses, children’s reactions to drugs can differ from those of adults. Because of a child’s ongoing physical and mental development, these reactions can be harmful to their health.
- Pregnant and breastfeeding people: There may be health risks if these medications are taken during pregnancy or while breastfeeding, depending on the sleep aid.
People in these groups, as well as those with coexisting health conditions, should discuss their sleep aid options with a doctor to see if a medication or supplement is safe for them to take.
Q: Are natural sleep aids effective?
Certain natural sleep aids, such as melatonin, have been shown in studies to be effective. Other herbal supplements, like valerian root and passionflower, have yielded conflicting results.
While some studies and anecdotal evidence suggest that natural sleep aids may be beneficial, more research is required to be certain.
Since 1996, Mattress Land has been making strides in the mattress industry to provide our customers the sleep experience they need — and deserve. We do that by offering the ultimate customer experience, complete with our trained experts, BedFIT™ computerized diagnostics, and our impressive showroom. We’ll make sure that you find the right sleep solution for your sleeping habits so you can feel energized in your day-to-day life.
We are also proud of our diverse, employee-driven culture, where our teams work hard toward a common goal. We know that better sleep makes all the difference, and our commitment to changing the landscape of traditional mattress shopping is how we know Mattress Land is one of the best mattress stores around.
Shop Mattresses at Mattress Land
At Mattress Land, we provide quality name-brand mattresses for great prices. Our sleep experts are always happy to help you learn how to get a good night’s sleep with a sleep vitamin. With locations throughout California, Idaho, Nevada, and Washington, Mattress Land is bound to have a sleep solution for everyone. We are more accessible than ever! You can call us at 800-909-9299, visit our website to shop Mattress Land sales, and check out Mattress Land reviews online. Or better yet, stop by one of our showrooms to discover why we are everyone’s favorite local mattress store. Visit us today!
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