Which dietary supplements help to sleep better and how do they work?
There are substances and active ingredients that promote relaxation and rest. Melatonin helps regulate the sleep cycle, facilitating the process of falling asleep. Plants such as valerian and lemon balm have calming effects, while St. John's Wort contributes to emotional well-being, which can improve sleep quality. Additionally, adaptogens help the body better manage stress, promoting a more restorative rest.
Do adaptogens help with sleep?
Adaptogenic plants like ashwagandha and rhodiola are recommended as supplements for better rest and to overcome the challenges of work routine, studies, and even sports activities. This is because the term “adaptogen” refers to substances that normalize bodily functions, as well as strengthening systems of the body possibly affected by stress.
How does the time change affect rest and what can be done?
The time change can disrupt the sleep rhythm, causing fatigue or difficulty waking up. To better adapt, it is recommended to gradually adjust schedules a few days before, expose yourself to natural light in the morning, and avoid screens before bedtime. Melatonin can be a useful support for quickly synchronizing the biological clock.
What are the key habits for better sleep?
Maintaining regular schedules, reducing exposure to bright lights at night, and avoiding heavy meals are tips that can improve sleep. It is also beneficial to incorporate a relaxing routine before rest, such as reading or meditating. The dietary supplement Melisa + Valeriana with standardized extracts can contribute to a sense of calm before going to bed.
What to do when it's hard to fall asleep?
If it takes a long time to fall asleep, try reducing the consumption of stimulants in the afternoon and creating a suitable environment in the room, with favorable temperature and light. On one hand, melatonin can help in specific cases to reduce the time needed to fall asleep. On the other hand, ashwagandha and rhodiola can be useful if difficulty sleeping is related to daily stress.
How to improve sleep quality in the long term?
Sleeping well depends not only on when you go to bed but also on habits and proper support. Quality rest is achieved by maintaining a stable routine, avoiding nighttime distractions, and promoting relaxation before sleep. The use of supplements like Melisa + Valeriana or St. John's Wort, along with a good sleep routine, can make a difference in the feeling of rest upon waking up.
