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Everything you need to know about sleep and supplementation.

Everything you need to know about sleep and supplementation.

How would you rate your sleep quality?

If you have difficulty answering this question or your answer is somewhat questionable, you are not the only one. in the middle, 36% of adults suffer To get a good night’s sleep each week in the UK.

This is very worrying.

In addition to that Lack of sleep It can cause many problems during the late period of your life such as: dementia and Alzheimer’sheart attack, diabetes, stroke and more.

It is not always guaranteed that you will experience these problems due to a lack of sleep; However, it is possible. If you care about your health, you may want to reduce these risks by getting a good night’s sleep. One way that may help you get better sleep is Take supplements.

Why do we need to sleep?

Before we fully explore how supplementation can get you a good night’s sleep, you need to look Why do you need to sleep. Basically, sleep is essential for your brain and body to properly perform daily tasks. It is crucial to help memory and learningDecision making and creativity.

So, what are the common causes of sleep deprivation?

We all tend to live a fast-paced lifestyle that we can often compromise on our sleep routine in our days. There are many factors that can affect the quality of your sleep, such as:

  • aging
  • diseases
  • sleep disorder
  • caffeine
  • alcohol
  • mental health conditions
  • medicine
  • nicotine

What are the benefits of sleep?

In addition to what we mentioned earlier, there are constantly new studies being published about how good we sleep. In particular, sleep can help you:

Boost your immune system

Sleep is vital to helping your body Make a protein called a cytokine. These proteins are essential for your body to help target infection and inflammation and contribute to a healthier immune system. Good sleep is also believed It can increase the effectiveness of vaccines.

It can reduce the chances of gaining weight

If you are a person trying to lose weight Or aware of putting on pounds, sleep plays an important role. The reason for this is that lack of sleep can speed up hormone production called ghrelin, to increase appetite. Likewise, it inhibits the production of leptin, a hormone that makes you feel full. Combine these two, and you’ll find yourself snacking more than usual and feeling hungrier late at night.

It is a mood enhancer

Remember a good night’s sleep and waking up feeling really good? Good sleep can increase energy levels and be less irritable. It also makes you less prone to anxiety and headaches.

Makes you more productive

Sleep can restore your energy levels, making you feel more alert. An increased sense of focus can help you get things done for the day and achieve certain tasks. Similarly, it is easier to get other things done Things like exercise And more when you’re more alert.

Mental tips/exercises that help sleep

Getting a good night’s sleep isn’t one size fits all. The truth is that it totally depends on your lifestyle and the factors around it. If you feel like You suffer from lack of sleep Or, if you are interested in improving the quality of your sleep, you may want to try the following:

Limit your exposure to blue light in the evening

If you use any devices in the evening that emit blue light, you should take certain measures to reduce your exposure to the light. Research has shown Blue light can inhibit the secretion of hormones essential to aiding sleep, such as melatonin.

A melatonin deficiency can easily trick your body into thinking it’s daytime, which keeps you alert. Typical devices that emit are Laptops and smartphones, tablets, computers, TV, LED lighting, etc. If you can’t avoid these things completely, you can use apps to stop blue light exposure, as well as wear glasses that can stop blue light.

Limit your caffeine intake in the evening

Caffeine can often be overlooked quite easily when it comes to sleep. Although it has a host of benefits, one major drawback is keeping you on your toes. If you consume caffeine very late in the day, it can have significant effects It prevents you from relaxing. Moreover, it can remain in the bloodstream for 6-8 hours; Therefore, drinking it after 4 pm can easily keep you awake.

Take a hot bath or shower

Sometimes, being exposed to hot water before going to bed can help you get a more sound sleep. there is a lot of scientific reseach Showing that taking a shower before bed can help people sleep better, especially the elderly. Even a study shows that taking a hot bath is around 90 minutes before bed May contribute to deep sleep. do not worry; Even dipping your toes in the water may help if you can’t wash them all off.

How can supplements help?

Another option to help with your sleep is By taking nutritional supplements. Here are some supplements that can help improve sleep:


magnesium It can be good for your sleep, as it can help your body relax. It is also known to reduce stress levels And they help you sleep longer, which increases the quality of your sleep. Magnesium also helps you replenish essential proteins and amino acids, leaving you feeling more energized after sleep.

Vitamin D

One great supplement to help regulate sleep is Vitamin D. This vitamin plays an important role in regulating the amount of melatonin your body produces. It also stimulates your body to relax, allowing you to fall asleep more quickly.


5-HTP It can help your body produce a hormone called serotonin. Once in your body, this hormone is later converted into melatonin which can help you sleep. In particular, it leads to an increase in melatonin in the evening, which helps you sleep and a decrease in the morning to Make you more alert.


In general, sleep is as essential to your health as possible Help your memorykeep you active, Reduce weight and more. Most importantly, it can reduce the risk of serious health problems such as heart attacks, strokes, dementia, Alzheimer’s and more.

Sleep deprivation can happen to any of us due to lifestyle factors. If you feel you are having poor sleep quality or want to improve it, you may want to add some Essential supplements To help you get back on track.


The post is everything you need to know about sleep and supplementation. First appeared on Focus Supplements.

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