the top six vitamins and nutritional supplements to help you sleep if you're not getting at least 7 hours of quality sleep each night it can take its toll on your body and mind you may feel tired forgetful or easily irritated during the day sleep is essential for recharging and refueling every cell in your body without enough sleep you're more likely to experience issues like high blood pressure faster aging and a weaker immune system which causes you to feel run down and get sick more often in this video we'll explore the best vitamins and supplements that can help you to fall asleep faster sleep more deeply and then wake up feeling refreshed this video is for educational purposes only so please speak with your doctor before using natural remedies number one is magnesium glycinate take 100 to 200 m G of magnesium glycinate 1 hour before you go to bed to help you sleep deeply through the night if you struggle to fall asleep or you often wake up in the middle of the night with racing thoughts it's very likely that you have high levels of cortisol this is a stress hormone that keeps your mind and your muscles active giving you that feeling of nervous energy now magnesium naturally helps to lower cortisol levels and and promotes relaxation of both the muscles and the nervous system making it easier to sleep the glycine which is in magnesium glycinate also lowers your core body temperature a little which helps you to fall asleep as well there's actually a blended natural supplement that my relatives and I use at night to fall asleep which is called performance lab sleep and this has magnesium bisglycinate in it which is the same as glycinate I'll put a link down below the video to this for your convenience if you want to try it two vitamin D3 there is a very tiny structure in your brain which acts as your body's internal clock called the scn this structure tells your brain and your body when it's time to rest and go to sleep and when it's time to be awake unfortunately many people's body clocks are out of syn because they consume lots of stimulant like sugary foods and caffeine they may be stressed or exposed to too much light in the evening which blocks melatonin release and jet lag from traveling across time zones can also confuse this body clock this is a problem that I had and if it's your problem as well you'll find that you want to sleep more during the day but then you find it difficult to sleep at night so to reset your body clock take 20,000 international units of vitamin D3 every day for around 1 to 2 weeks which should cost you only 14 cents a day which is amazing vitamin D also helps to lower inflammation in your brain to help restore your hormone balance if you're finding this information helpful please hit the like button subscribe and turn all notifications on so that I can keep you updated with the latest health and nutrition tips number three is Al tryptophan now what you should know is that melatonin is the hormone that controls your sleep and wake cycle in order to make this hormone the pineal gland in your brain needs certain raw materials which are nutrients like magnesium and tryptophan studies show that taking tryptophan in the evening helps to convert another hormone called serotonin into melatonin promoting better sleep additionally by increasing your serotonin levels this tryptophan supplement can make you feel happier more confident and more motivated the following day you can take 200 mg of tryptophan in the evening but do ensure that you haven't eaten for a few hours beforehand for the best absorption and effect all of the nutrients that I'm talking about in this video help your body return to the Natural Balance so that you can sleep deeply but wake up feeling refreshed you don't need to take all of them just try one or two for a couple of weeks and notice how much calmer and happier you feel it's also very important to cut out things that disrupt your sleep like excess coffee or exposure to bright lights at night but we'll talk more about this later next I'd like to discuss a herbal remedy called tart cherry extract tart cherries contain small amounts of melatonin which your brain can use to help you sleep better while you can get tart cherry in a liquid form many versions have added sugars that could actually disrupt your sleep so you may not want to use those a good alternative is taking 500 mg of tar Cherry extract in a supplement which is equal to eating around 50 to 120 cherries with a 50 to1 ratio I like to take my tart cherry in the evening as part of the performance lab sleep blend that I mentioned earlier tar Cherry also supports your kidneys in Flushing out toxins and controlling your blood pressure five vitamin B1 another reason that people find it hard to sleep or sleep deeply enough to feel refreshed is that the energy factories in their brains aren't using oxygen properly oxygen combines with glucose which is sugar in the brain to create energy and then it releases it when it's needed when this process isn't working efficiently or properly you might experience racing thoughts an overactive mind and even nerve pain as your nervous system becomes overstimulated now vitamin B1 is one of the fastest acting supplements to relax both the body mind within just 5 minutes of taking it a recommended dose of 50 mg alamine which is a natural form of B1 can improve how your brain uses oxygen and help to calm your nerves personally I've used B1 to stop nightmares to relieve anxiety restless legs and to lower stress and number six is called lemon bar another excellent remedy for relaxation whether during the day or at night is lemon Bal this is a calming herb in the mint family which boosts Garba that's a neurotransmitter that helps to quiet OV excited nerves lemon Bal is also one of the best natural remedies to lower cortisol the stress hormone that rises when we don't get enough sleep I like to enjoy a cup of lemon balm tea in the afternoon using a simple tea bag but you can also take lemon Bal extract a dose of 200 to 600 mg about 60 minutes before bed works very very well in promoting relaxation as I mentioned earlier the natural sleep supplement that I use which I'll link in the video description also contains lemon Bal extract other reasons you can't sleep now I'd like to shift gears and talk about the deeper reasons that you aren't sleeping properly in the first place so firstly when blue light enters the retinas in your eyes it tells your brain that it's time to wake up so if you're using cell phones computer screens or bright lights around the home at night this may be blocking melatonin which is the sleep hormone from being released there's also caffeine which is a stimulant found in coffee tea energy and soda drinks which blocks adenosine receptors in your brain and this can keep you up at night we tend to reach for coffee and caffeine when we're tired but this starts an endless cycle where you become dependent on it just to get through the day jet lag messes up your body's internal clock when you travel across time zones leaving you feeling tired during the day and unable to sleep at night alcohol may make you feel sleepy initially but it disrupts the deeper sleep stages causing you to wake up often through the night it also damages the KE kidneys causing more urination in the night which wakes you up as well overeating before bed is also a bad idea because it forces your body to digest food when it should be focusing on resting so you get this blood sugar Spike which keeps you awake and high blood sugars from eating too much sugar starch or refined flour Foods also disrupt your sleeping Cycles particularly in men this can cause enlargement of the prostate which makes you urinate a lot in the night and one of the most common triggers of sleeping disruption is having high levels of cortisol especially if you're a night owl but then you find that you're tired in the day cortisol is part of your fight or flight mechanism so too much of it keeps you wired and awake at night how to reset your sleep cycle and wake up feeling refreshed firstly you'll want to restrict light go to bed about 45 minutes before you plan on falling asleep dim or turn off the lights and turn off your phone and devices Darkness triggers the release of melatonin from your pineal gland which creates a sleep wave that send you to sleep sleep supplements use some of the supplements suggested today or use a herbal blend which contains quite a few of them such as performance lab sleep morning caffeine only drink caffeinated drinks in the morning time such as tea or coffee and drink no more after 10:00 a. m. caffeine has a half life of around 4 to 6 hours so it takes that long for your body to reduce the caffeine level by half you want to give your body chance to process this caffeine before you try to sleep sleep before 11:00 p.
m. you may notice that you're feeling tired around 9:30 but by midnight you're suddenly Wide Awake this happens when you miss your body's natural sleep wave forcing you to wait another 90 minutes for the next one going to bed earlier between 10: to 11:00 p. m.
