Sleep is extremely important for your overall health and quality of life. A good night of sleep does wonders for you by bringing down stress levels and helping the body recover.

 

Obviously, not sleeping well will take these benefits away and prolonged sleep problems come with many health risks. However many people don’t want to solve this problem by taking meds, which can have all kinds of side effects.

 

So what are some good natural supplements that will benefit your sleep quality?

 

 

 

Magnesium deficiencies are linked to lower sleep quality and very common among athletes, which lose it through sweat. In general, the sleep-enhancing effects of magnesium only works if you are deficient and people with normal magnesium levels may not see any benefits to sleep quality when supplementing.

 

Also, magnesium won’t make you sleepy so you don’t need to worry about taking it at the wrong time. A standard dose of magnesium is between 200 mg and 400 mg.

 

 

 

Next is melatonin, which is the hormone responsible for regulating our sleep. Our bodies produce melatonin in low light settings and high levels of melatonin will put you to sleep. This is why melatonin especially helps people who have a hard time falling asleep.

 

To supplement correctly, take between 500 mcg to 1 mg at first to see how you react to it. If you don’t see any effects up the dose until you reach 5 mg of melatonin, which should be your maximum dose. The supplement should be taken about 30 minutes before sleep.

 

 

 

Lavender oil is known for its relaxing scent and oral Lavender supplementation can also improve sleep quality. By easing anxiety and reducing intrusive thoughts, helps you fall asleep faster while also improving sleep quality itself. To supplement correctly, take 80 mg of lavender half an hour before bed.