What dietary supplements should be taken to support better sleep?

Hello,

Welcome to icliniq.com.

Yes, sleep is very important for overall hormonal and body recovery. One should follow good sleep hygiene. Getting enough quality sleep each night is important for overall health, and developing good sleep hygiene practices can help people maintain and improve their sleep quality.

I suggest you a few tips to improve your sleep hygiene.

Sleep hygiene refers to a set of habits that support quality sleep. These include lifestyle and dietary habits that align with the body’s natural rhythms.

1. Introducing consistency: Going to bed at the same time every night prepares the body for sleep. People should aim for seven to eight hours of sleep each day.

2. Creating a healthy sleep environment: A dark bedroom will help a person feel more ready for sleep. Try to turn off the television before going to bed. People can also go to sleep quicker if they keep laptops or cell phones out of the bedroom.

3. Avoiding large meals before bedtime: A person is unlikely to feel tired when their body is digesting a substantial meal. Additionally, when people consume caffeinated drinks, they are more alert and awake. Therefore, they should avoid consuming these before bedtime.

4. Staying active: When a person is physically active during the day, they feel more tired, as their body is using more energy.

5. Drink a glass of warm milk: Drinking warm milk without sugar before sleeping helps in improving sleep. Milk contains an amino acid called tryptophan which relaxes you when you go to sleep. Also, it contains casein, a slow-digesting protein that helps with muscle recovery and reduces muscle breakdown while sleeping. It helps boost muscle growth by increasing the protein synthesis rates. This protein increases post-exercise overnight recovery.

Hope it helps.

Thank you.