In order to balance your diet to improve your sleep habit, you also can choose to consume sleep-promoting supplement to improve your sleep habit.
Melatonin
Melatonin is a hormone that is secreted by pineal gland in the brain at night to help to maintain sleep. Melatonin is made by converting tryptophan to serotonin, and then converting serotonin to melatonin. Therefore, melatonin supplements are widely used as sleep aid. There are many studies proved that melatonin can improve sleep pattern effectively. Melatonin can decrease your body temperature and help to slow down your body metabolism, so you can relax easily. Melatonin can also be used to treat jet lag, because your body might not adjust with change of time zones when you are travelling.
5HTP – 5-hydroxytryptophan
5HTP are derived from the seeds of a West African medicinal plant Griffonia Simplicifolia. It is serotonin which helps to improve sleep habit. According to studies, 5HTP can help you fall asleep faster and increase sleep duration. It also increases the amount of deep and REM sleep. The recommended dosage is 100mg at bedtime, but you cannot consume anti-depressants together with 5HTP, because it will give negative feedback when both drugs are interacting.
Passion Flower
Passion flower is traditional South American remedy for insomnia. Passion flower does not have any ill side effects. It helps to be restful, relaxing sleep with no grogginess the next morning. You can either choose to consume passion flower supplements or blew a passion flower tea before bedtime. It is most effective when it is combined with other sleep-inducing herbs.
Valerian
Valerian is an herb that helps to reduce anxiety and used as a sleep aid. Professor Jim Horne said that valerian appear to be most effective for treatment of insomnia. It helps a lot of people who have trouble falling asleep and poor sleep. It also helps for those people who always wake up at night. It is because of valerian contains GABA (gamma-aminobutyric aic), an amino acid that help to regulate sleep. Herbalists recommend taking valerian for 4 to 6 weeks and then taking a 2 to 3 weeks break.
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