Better sleep

Our body uses sleep to repair and revitalize our cells, support cognitive performance, healthy metabolism and more. In other words, a good night's sleep is not only refreshing, but also crucial for overall health and well-being.

In fact, restorative sleep is just as important as a healthy diet and regular exercise. When you wake up rested, you'll have more energy, better focus, and better concentration throughout the day.

How to promote sleep

• Maintain/reset your sleep-wake circadian rhythm and get a good night's sleep.
• Healthy living: Practicing good habits such as a nutritious and healthy diet, regular exercise and a balanced lifestyle all contribute to the health of your sleep.
• At least 30 minutes before bed, follow night routines that relax you and give your eyes a rest (avoid blue light).
• It is also good to follow a sleep schedule and avoid eating heavy meals right before bed.
• Exposure to sunlight or bright light during the day is important for your health and will help you sleep better at night.
• Support your sleep: Caffeine intake late in the day can prevent you from getting a restful sleep so opt for a soothing and relaxing warm cup such as chamomile tea instead.
• Taking a melatonin supplement or other sleep aid product before bed can help regulate your circadian rhythm.

There are several supplements and herbs that can help promote healthy sleep, in addition to melatonin. However, it is important to note that the effectiveness of these supplements may vary from individual to individual, and consultation with a physician is recommended before starting any new treatment regimens. The following supplements and herbs are known for their potential ability to promote sleep:

• 5-HTP: 5-Hydroxytryptophan (5-HTP) is a direct precursor of serotonin and can help regulate mood and sleep.
• Magnesium: Lack of magnesium can lead to poor sleep. Magnesium supplementation can help calm the nervous system and promote relaxation.
• Herbs like lavender and valerian: Lavender and valerian are known for their calming effects on the nervous system and can help you fall asleep faster and improve sleep quality.
• L-theanine: is an amino acid found in tea leaves, especially green and black tea. It has the ability to promote relaxation and improve sleep quality.
• Ashwagandha: This herb is known for its adaptogenic properties and can help reduce stress and anxiety, which can lead to better sleep.
• GABA (gamma-aminobutyric acid): GABA is a neurotransmitter that has an inhibitory effect on the nervous system. GABA supplementation can help calm nerves and promote sleep.