With age, the depth level of sleep decreases day by day. This is a regular problem for older people, especially for those who have the age of 40 or older. Sleep quality is interrupted for hormonal changes, mental stress and workload. Many people start consuming medicine or drugs to get rid of insomnia. However, to get rid of this problem, you can follow some natural ways and sleep supplements. In this article, we are talking about some natural sleep supplements that can help you improve your sleep quality.
Why Sleep Changes After 40
We have a variety of changes in our bodies as we old, which can cause disturbance in our sleep. Your sleep is reduced due to the lack of essential hormones, mental anxiety, physical inconsistencies and body pain. A natural supplement could be a fantastic solution to this problem. There are no side effects of using natural supplements. Let’s know the details about which sleep supplement is suit for you.
Top Natural Sleep Supplements for Adults Over 40
Below are some natural supplements, that are proven to be effective in research. How every supplement works, the process of consuming and caution were discussed:
1. Melatonin: “Moonlit Maestro Sleep Supplement”
Melatonin is a sleeping hormone. This is one of the main ingredients for your sleep. As the age increases, the amount of melatonin decreases. Taking this supplement can reduce sleep problems.
Benefits: According to a 2022 study, melatonin is a functional ingredient to eliminate insomnia problems. It increases sleep hormones in your body and helps you to fall asleep.
Dosage: Take a capsule of 0.5-3 mg before 1-2 hours of bedtime. Avoid taking high doses, as it can cause side effects.
Precautions: People with dementia problems should avoid this supplement. Pregnant women and other medication holders should consult with a doctor before consuming this supplement.
2. Magnesium: “Calm Core Sleep Supplement”
Magnesium is an essential ingredient for the body. It is involved in more than 300 processes of the body, including muscle relaxation and melatonin control. The problem of insomnia appears due to a shortage of magnesium.
Benefits: Magnesium supplements help to improve your sleep quality in the age group of 40. It eliminates disturbances like leg cramps and body pain, so that you can sleep better at night.
Dosage: Take a capsule of 200-300 mg before 30-60 minutes of bedtime.
Precautions: There are often digestive problems for receiving magnesium supplements, but the chances are very low. Avoid taking high doses. If you are already taking some medicine for other diseases, consult with a doctor before taking start of this supplement.
3. L-Theanine: “Zen Whisper Sleep Supplement”
L-Theanine effectively works on sleep issues. It’s a natural amino acid found in green tea. It calms our minds and decreases the level of stress. Increasing alpha brain waves creates a situation that increases attention level and calms our mind.
Benefits: L-Theanine reduces stress and anxiety levels to help you sleep. It lowers the heart rate and maintains blood pressure in stressful situations.
Dosage: For calming your nervous system and improving sleep quality you can take 200-400 mg 30-60 minutes before sleep.
Precautions: L-Theanine can lower your blood pressure if anyone takes medicine for blood pressure, creating unusual effects like dizziness and lightheadedness.
4. Valerian Root: “Twilight Tonic Sleep Supplement”
Valerian root has been acting as an effective solution to sleep problems since the ancient period. It is found in Europe and Asia. You can take this supplement as a tea or a capsule, which is made from its dry roots.
Benefits: Valerian root helps postmenopausal women sleep better. This supplement is very effective in improving your sleep quality, especially for those who have primary stage of insomnia problems.
Dosage: Take a capsule of 300-600 mg before 2-3 hours of bedtime. Also, you can drink it as a tea. Use 2-3 grams of dry root to drink as tea.
Precautions: Pregnant, breastfeeding and liver patients are discouraged by the use of this supplement.
5. Chamomile: “Lullaby Bloom Sleep Supplement”
Chamomile is produced from German and Roman Chamomile. It’s a herbal supplement. This supplement is famous for solving the insomnia issue. It can be used as tea, capsules and oil.
Benefits: Chamomile sap increases the quality of sleep. Consume chamomile and remove your anxiety and sleep problems.
Dosage: Drink 1-2 cups of chamomile tea before going to bed, its natural fragrance will help you fall asleep quickly.
Precautions: Over-consuming can cause stomach upset and vomiting. Liver and kidney patients should consult with a doctor before consuming it.
6. Tart Cherry: “DreamBerry Glow Sleep Supplement”
Tart Cherry is a variety of sour cherry. You can get it as a juice, capsule or powder.
Benefits: Those who are over 40 face to fall asleep naturally. At this time body can’t produce enough melatonin. We need to push these types of food that help our body to produce the sleep hormone. Tart cherry juice is a natural source of melatonin. It significantly maintains our sleep cycle and resolves our sleep issues.
Dosage: Tart cherry is a natural supplement that can improve the amount of melatonin in your body. It reduces joint pain and helps you sleep in peace.
Precautions: There are often digestive problems for receiving magnesium supplements, but the chances are very low. Avoid taking high doses. If you are already taking some medicine for other diseases, consult with a doctor before taking start of this supplement.
7. Glycine: “Serenity Spark Sleep Supplement”
Glycine is an amino acid, that is produced by the human body. It helps to reduce body temperature before bedtime, so that you can sleep deeply.
Benefits: Glycine can increase your sleep quality and reduce body fatigue. It is an easy and effective way to reduce your body temperature before you go to bed, and give you a peaceful sleep.
Dosage: Mix 3 grams of powder in water and drink it 30-60 minutes before you go to bed.
Precautions: Consume a minimal amount of doses, consult a doctor before taking this supplement if you are already consuming other medications.
Other Considerations for Sleep Supplements
The above supplement plays an effective role in improving your sleep. However, some things have to be taken care of. Using the right way will benefit as the wrong way will be at risk of damage. Below is about what to keep in mind-
Quality and Safety: Natural supplements are not controlled by the FDA. Use third-party (U.S. Pharmacopeia, NSF International) verified products to ensure security issues.
Drug Interactions: Natural supplements may cause problems if it mixed with other drugs. Consult with a doctor before taking supplements if you are already taking other medicines.
Lifestyle First: If you fix your sleep habits, the supplement will work like magic, so change your lifestyle. An extraordinary mixture of natural supplements with a disciplined lifestyle will improve your sleep depth and quality.
Short-Term Use: Use a small amount of the supplement according to the dose rules and stop consuming after the coverage of a course. Avoid long-term use.
When to See a Doctor
If you have a sleep problem for a long time, you should consult a doctor. There may be problems like sleep apnea, depression, or cramp leg syndrome. Supplements can help, but special therapy (such as CBT-I) may be more effective for doctor’s advice or sleep.
Conclusion
Most people suffer from sleep problems after the age of 40. Natural supplements can be an effective solution to solve your sleep problems. Supplements such as the valerian root, chamomile, and glycine can solve your sleep problems. Consume small doses according to the rules and enjoy deep sleep. If you want, you can choose more sleep supplements from Amazon.
The ZenturySleep team is working deeply to solve the sleeping problem. Visit our site to know more.
