Human trials indicate ashwagandha may improve stress and anxiety scores, but further research is needed. Ashwagandha is an herb shown in several animal models to reduce stress and anxiety and improve sleep. A study comparing valerian supplementation to a commonly prescribed tranquilizer found comparable efficacy. Valerian is a sedative herb that has been used since ancient times to treat insomnia. ![]() Oral administration of zinc can improve sleep quality and duration. Higher zinc levels in the body may be correlated with longer periods of sleep. A study showed supplementation with magnesium, zinc, and melatonin improved sleep in elderly subjects. Magnesium helps regulate the body’s circadian rhythm. Supplementation with L-tryptophan may increase melatonin production to aid sleep and may help alleviate some forms of depression. L-tryptophan is a precursor to melatonin and serotonin. Low melatonin levels have been linked to insomnia in the elderly and supplementation may help improve sleep. Melatonin is a hormone that is highly correlated with the body’s sleep-wake cycle. What Natural Interventions May Be Beneficial for Insomnia?
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