Natural supplement for sleep
Looking for the best natural supplement for sleep?
Need to de-stress?
Want to lift the heavy anxiety load off your shoulders?
I know how important sleep is for our general well-being and health.
Evidence shows that sleep plays a major role in lowering our risks to diseases and cancers.
“In healthy individuals, short-term consequences include a heightened stress response; pain; depression; anxiety; and cognition, memory, and performance deficits. …Long-term consequences for otherwise healthy individuals include hypertension, dyslipidemia, CVD, weight gain, metabolic syndrome… There is also evidence that sleep disruption may increase the risk of certain cancers and death in males and suicidal adolescents. Long-term sleep disruption may also worsen the symptoms of a variety of gastrointestinal disorders…”
[source: Short- and long-term health consequences of sleep disruption]
It’s irrefutable that sleep is crucial for our health.
I used to sleep for only 4 hours. I thought that due to my age, it’s normal. Even so, our body needs at least 7 hours of sleep for overall health.
“Adults should sleep 7 or more hours per night on a regular basis to promote optimal health.
Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death.”
[source: Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society]
Cutting coffee, not having a nap, or even wearing myself out before bed by working out didn’t work.
I couldn’t pinpoint when or how my sleep deprivation started, but it happened around my mid 30’s.
My mom was only having 4 hours of sleep some nights, so I thought sleeping less is the norm as we age.
But she’s 67. I was only in my 30’s at the time. Furthermore, my mother’s acute insomnia only happens some nights. My short sleep happens every night.
So, I concluded that I have a sleeping problem. I was overweight at the time, but I didn’t see the connection until later.
I didn’t want to go to the doctor’s office for prescription drugs or any drugs. I always do my research if there’s an alternative medicine, a natural alternative. I like to keep it as natural as possible.
I did all the research, found out everything I can about potential ingredients to help with sleep, and came up with potent vitamins and herbs to help with sleep.
Healthful Papa’s Dream natural supplement for sleep ingredients
We’ve included components that show promise in helping you relax, stay calm, sleep, and catch more REMs. And the following are the most potent natural ingredients that we could find:
- L – tryptophan
- Lemon balm
- L – theanine
- St. John’s Wort
Our pineal gland produces melatonin at night. It serves as an alarm clock to tell our body to go to sleep. But, as we age, our body produces less. And because melatonin is a potent free radical scavenger, not having enough of it may not give the elderly protection and may add to higher risk or severity of some age-related diseases.
[source: Melatonin, human aging]
Magnesium and B6
Sixty people living with insomnia were divided into groups. One group was treated with magnesium, melatonin, and vitamin B6 once a day, 1 hour before sleep for three months. The other group was a placebo group. The study found that the study group improved insomnia scores compared to the other group.
[source: The Effects of Magnesium – Melatonin – Vit B Complex Supplementation in Treatment of Insomnia]
Chamomile has been used as herbal medicine since ancient times. And scientific research says it has many benefits, such as anxiety, stress, eczema, the common cold, cardiovascular conditions are just some of them. But, chamomile has proven to help with sleep and is regarded as a mild tranquilizer or a sleep inducer. Ten cardiac patients drank chamomile tea and fallen into a deep sleep lasting for ninety minutes.
[source: Chamomile: A herbal medicine of the past with bright future]
Calcium, Gaba, L – tryptophan
The food structure of humans helps improve sleep quality. Consuming foods that have calcium, GABA, tryptophan can help enhance deep sleep.
[source: Strategies of Functional Foods Promote Sleep in Human Being]
Sixteen patients with insomnia were given valerian to determine valerian’s effect on sleep quality. The study determined that valerian improves sleep in insomnia patients.
[source: Critical evaluation of the effect of valerian extract on sleep structure and sleep quality]
Ashwagandha itself is a powerful sleep inducer. In fact, we made a separate product because it has other health-boosting benefits in higher doses. We added a sprinkle of Ashwagandha in Dream to enhance the other components and improve sleep quality.
Sixty patients with insomnia and anxiety were divided into two groups to test the efficacy of Ashwagandha on sleep. The test group faired better in sleeping compared to the other group.
[source: Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study]
One hundred sixty-one participants were divided into two groups. One is a placebo group and the other took Goji. The conclusion, Goji improved neurological and psychological factors in the Goji group.
[source: A meta-analysis of clinical improvements of general well-being by a standardized Lycium barbarum]
Fifty people with sleep problems were divided into two groups. One group was given lemon balm for six weeks, and the other was given a placebo. The study concludes that the study group given lemon balm improved sleep quality and daytime performance compared to placebo.
[source: Sleep Promoting Effects of IQP-AO-101: A Double-Blind, Randomized, Placebo-Controlled Exploratory Trial]
L – theanine
Thirty participants were either given L – theanine or a placebo during a four-week trial. Depression, anxiety, and sleep improved in the L – theanine group.
[source: Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial]
In a double-blind test, forty-one participants were divided into two groups. One group was given passionflower tea, and the other was given a placebo. At the end of the trial, the passionflower group experienced better sleep compared to the placebo group.
[source: A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality]
Hops or Humulus lupulus were tested on nurses doing rotating night shift to find if it has any effect on sleep for fourteen days. The conclusion states that taking the consumption of hops before bedtime can help with sleep.
[source: The Sedative Effect of Non-Alcoholic Beer in Healthy Female Nurses]
St. John’s Wort
Many studies on St. John’s wort (Hypericum perforatum) on sleep showed great results. St. John’s wort increases REM sleep without producing other effects. The study also raised that St. John’s wort may help treat depression.
[source: Antidepressant-like effect of Hypericum perforatum (St John’s wort) on the sleep polysomnogram]
Sixty pregnant women were given Myo-inositol for fourteen weeks to find its role in sleep. The research confirms that Myo-inositol can improve sleep quality and duration.
[source: The impact of myo-inositol supplementation on sleep quality in pregnant women: a randomized, double-blind, placebo-controlled study]
Dream natural supplement for sleep by Healthful Papa for weight loss?
Soon as I fixed my sleep, the kilos dropped!
Sleep, stress, and belly fat are related. You might be surprised, but the research shows a clear link between sleep deprivation, stress, and weight gain.
One research on sleep and belly fat states that people who slept less than 5 hours or longer than 8 hours gained weight.
[source: Sleep Duration and Five-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study]
If you don’t get enough sleep, you’ll eat more, you’ll be tired, and your insulin resistance increases.
When you tried everything you can to lose weight, such as diet and exercise, you should look at other problems causing your weight gain. There are many, including diseases and not getting enough sleep.
From experience, you can lose weight if you fix your sleep. And, it’s not too late. Even if you’ve lacked sleep for years, you can always catch up.
How to use our natural supplement for sleep
Get things done right before you sleep. Make sure you wind down, relax, and try not to think of anything. The latter might be impossible, but “try.”
The best way to use our natural supplement for sleep is to take it with a glass of water, 20 to 30 minutes before you go to bed. And then do the following:
- Put your mobile on silent and away from your fidgety hands.
- Clear your mind by meditating or by reading a book (a real book, not Kindle).
- Avoid T.V., phones, or anything with a bright screen.
- Exercise if you can.
- Don’t eat a big meal before bed.
- Cut the obvious, sugar, caffeine, any stimulant.
- Do the deep breathing exercise for sleep.
Deep breathing exercise
Here’s a deep breathing exercise from the Sleep Foundation.
- Close your eyes and notice your breathing.
- Turn all your attention to your natural breathing pattern and feel the air enter and leave your nose or mouth.
- Visualize the flow of air as it passes through your mouth, airways, down into your belly, and back out again.
- Survey your body for any tension, and as you exhale, feel the tension leave that part of your body.
- Visualize your breath reaching your forehead, neck, shoulders, arms… and then release the tension as you exhale.
- If your mind wanders to another worry or thought, let it go and gently redirect your attention back to your breath.
Or you can try the guided imagery technique.
- Get into a comfortable position in bed.
- Close your eyes and relax.
- Begin to visualize a scene, memory, or story that you find calming. This is highly individual—find what works best for you by trying a few choices. For example, a favorite vacation or calming outdoor spot, a relaxing activity like curling up with a book in your favorite chair, or something repetitive like remembering the steps of an exercise or dance routine. The key is to find something that allows you to focus your attention and let go of other thoughts.
- Begin to create this scenario in your mind. Visualize all the details of the image or story as slowly and carefully as you can. Any time you find your mind drifting to an unrelated thought (a worry about the day or a “must do” for tomorrow), acknowledge it and let it go. Turn your mind’s eye back to your relaxing story. It’s okay if this takes time before it works. Each time you practice, you will get better at it.
[source: Relaxation exercises for sleeping]
Best natural supplement for anxiety and sleep
Each Healthful Papa supplements are manufactured in a GMP certified and FDA registered facility. Made in the USA to ensure quality and safety. Then the final product goes through an unbias third party to determine further quality, safety, and compliance.
If you’re looking for the best natural supplement for anxiety and sleep, there’s no better than Dream by Healthful Papa. This may sound like blatant promotion of our product because it is. I’m not going to lie.
But, I’m passionate about it because I know it worked for me. Would you recommend something wholeheartedly if you know it doesn’t? I wouldn’t.
If you have doubts, don’t worry because we have our no worries 60-day-money-back guarantee.
60-day money-back guarantee
We know that there are many uncertainties when trying another brand or if supplements would do what it says it does. It wasn’t that long ago when I was deciding on which brand of Vitamin C should I buy.
That’s why you can try our supplements without worrying about the returns if it doesn’t work. If you are not happy for any reason, you can tell us and we’ll give you your money back. Don’t worry about returning the bottle, you can keep it. If you’re not happy, we are certainly not happy. Read more about our returns policy.
Disclaimer: The Food and Drug Administration has not evaluated these statements on this website. This product is not intended to diagnose, treat, cure, or prevent any disease. Please seek medical advice before taking ANY supplement.