Sleepless nights can cause anxious bouts of tossing and turning. Sleep deprivation throughout the day can ruin your productivity and make you anxious about the easiest everyday tasks. As night approaches, the mere thoughts of your sleeping problems can cause anxiety disorders to get out of hand!
The complex relationship between anxiety and sleep problems runs deep. Taking care of one issue can have positive side effects on the other. Here are some of the best supplements to promote sleep and decrease anxious behaviors.
Best Herbs and Supplements for Anxiety and Sleep
Approximately nine million people take prescription anxiety and sleep aids, including benzodiazepines. These pills are only meant for the short term. In fact, studies show that prescription sleep aids can be ineffective with repeated use. Not to mention, these pills can become habit-forming or promote other health concerns. Here are some natural sleep aids that can help you fall asleep and manage your anxiety.
Melatonin
Our bodies run on a 24-hour cycle that is dependent on hormones. Melatonin is one of the most important hormones in our sleep-wake cycle. Its presence lowers excitatory hormones that keep us awake during the day. As the morning comes, melatonin levels will decrease, allowing our daytime hormones that promote focus and cognitive function to take the reins.
When we experience anxiety and sleep problems, it disrupts the fine hormonal balance that keeps us functioning optimally. Stimulatory hormones like adrenaline and cortisol that keep us alert during the day will remain active at night. Their nightly presence will inevitably create stress during the day that only ramps up cortisol production.
Using melatonin supplements as natural sleep aids can help bring hormonal balance back to the system. Tranquility Labs' Sleep-Fast Enhanced Melatonin Spray provides you fast-acting support that you stay asleep throughout the night!
Magnesium
Magnesium is a critical mineral that is responsible for over 300 metabolic functions. In particular, magnesium activates the parasympathetic nervous system.
The parasympathetic nervous system is responsible for our rest and digest functions. It helps lower our fight or flight instincts that are activated by cortisol and the sympathetic nervous system. Too much cortisol promotes stress and anxiety during the day, which may bleed over into the night.
Magnesium for sleep and anxiety is so effective because it promotes calm by binding to gamma-aminobutyric acid (GABA) receptors. GABA is a brain chemical that promotes relaxation through the system. This interaction is much like how Ambien works.
There are many forms of magnesium supplements. While many provide great benefits, magnesium citrate is one of the best for sleep disorders. It's water-soluble, which means it can seamlessly integrate with the bloodstream for quicker absorption!
B-Vitamin Complex
B-vitamins are the unsung heroes of wellness. These crucial nutrients are essential for so many physiological functions. That's why a Vitamin B complex for anxiety and panic attacks can be so beneficial.
Vitamin B12 and Vitamin B9 are essential for mental health. These vitamins are necessary for the production of feel-good hormones, such as serotonin, our joy molecule, and dopamine, our reward centers. Vitamin B12 deficiencies are the most common, especially in vegans. The human body doesn't produce Vitamin B12 and must get it from dietary sources, like animal fats.
Additionally, Vitamin B1 is useful in preventing depression. Meanwhile, research shows that Vitamin B6 supports the management of obsessive-compulsive disorder (OCD) symptoms.
Vitamin B5 also plays a vital role in our mental health and sleep. It helps regulate the stress hormones produced by our adrenal glands. Conversely, low levels of Vitamin B6 can cause a drain on the adrenal glands, which will promote stress throughout the rest of the body.
Lastly, Vitamin B3 has been shown to exhibit properties similar to benzodiazepines and barbiturates, minus the ill side effects.
Calcium
Calcium is long-heralded for its ability to promote strong bones. Did you know it's also an important nutrient for your mood?
Research shows that calcium deficiency is linked to chronic fatigue, PMS-related symptoms, and depression.
Tryptophan
Ever feel tired after eating Thanksgiving dinner? That's the amino acid tryptophan at work!
Tryptophan serves as the building block for serotonin. As we mentioned earlier, this joy molecule can help curb anxious tendencies.
However, the pineal gland also uses serotonin to synthesize melatonin. Therefore, this amino acid is beneficial for both anxiety and sleep!
Vitamin D
The body can't convert tryptophan into serotonin without Vitamin D. Unfortunately, about one billion people have a Vitamin D deficiency.
One of the most effective ways to up your Vitamin D intake is through exposure to the sun. Your body converts UV rays into Vitamin D.
Many people spend their days indoors, missing out on crucial sun and fresh air. Daily Vitamin D supplements can help offset this imbalance. Not to mention, your body needs Vitamin D to absorb calcium!
Ashwagandha
Ashwagandha is an Ayurvedic root that has strong adaptogen abilities. It has been shown to help promote balance throughout the system whenever the body endures stress. This potent herb can lower levels of cortisol, opening the gate for calming hormones to work their magic.
In addition, ashwagandha is rich in antioxidants. Antioxidants fight off oxidative stress caused by vitamin deficiencies, such as low Vitamin D or B-Vitamin levels.
When your body feels supported, you will experience less stress. In turn, you are less likely to feel anxious or exhibit sleep problems.
How to Improve Sleep and Anxiety
Wellness is a balancing act that requires a person to tend to specific needs. Taking each of these vitamins, minerals, and herbs for sleep and anxiety may seem impossible. So, it's best to find formulas that include many of these beneficial ingredients.
Start your day off right with Tranquility Labs' Tranquilene Total Calm. This high-quality supplement is enriched with vitamins and minerals essential for the production of GABA and serotonin, including Vitamin D, calcium, B-Vitamin complex, and tryptophan.
End your night with blissful rest with an all-natural sleep aid, like Tranquility Labs' Slee-Fast Enhanced Melatonin Spray. This supplement is non-habit-forming. It is fortified with water-soluble melatonin that enhances absorption for fast-acting support.
Cover daytime anxiety and nighttime sleep problems by bundling your supplements and saving. Tranquility Labs' Sleep and Anxiety Management Pack contains Tranquilene Total Calm and Sleep-Fast Enhanced Melatonin Spray.
These all-natural solutions to sleep and anxiety problems can help you sync back into your body's natural circadian rhythm. You will have the mental clarity to function optimally during the day and the calm state of mind necessary to fall asleep for a rejuvenating slumber.
You can also improve your well-being with other natural methods, like diffusing essential oils. Try other relaxation techniques, such as deep breathing or meditation. Managing stress is key to lowering anxiety and beating sleep problems. Treat yourself well during the day and you'll get the sleep you need a night!
Essential Takeaways:
- Vitamin deficiencies play a significant role in anxiety and sleep problems
- Melatonin and serotonin are important hormones for regulating mood and sleep patterns
- Tranquility Lab's Tranquilene Total Calm and Sleep-Fast Enhanced Melatonin Spray are high-quality supplements that support healthy sleep and mood.
BONUS RECIPE: Strawberry milk
INGREDIENTS
- 4 tbsp. strawberry puree
- 2 cups roughly chopped strawberries
- 2 tbsp. honey, or to taste
- 1 tsp. vanilla extract
- a pinch of salt
- 8 oz. milk of your choice
- 1 tbsp. chopped strawberries
- To make the puree: In a high-speed blender, blend the strawberries, honey, vanilla, and salt until smooth and combined.
- To make the strawberry milk, add 4 tbsp. of the strawberry puree and 1 tbsp. of chopped strawberries to each glass.
- Top with your cold or heated milk of choice. Stir and enjoy!
