Quality Sleep Essential for Health: Failing to achieve at least 7 hours of quality sleep can lead to fatigue, forgetfulness, irritability, high blood pressure, accelerated aging, and a weakened immune system.
Magnesium Glycinate Recommended: Taking 100 to 200 mg of magnesium glycinate one hour before bed can promote deeper sleep by lowering cortisol levels and relaxing muscles.
Vitamin D3 for Body Clock Regulation: Daily intake of 20,000 IU of vitamin D3 for 1 to 2 weeks can help reset the body’s internal clock, particularly for those struggling with sleep due to stimulants or light exposure.
Tryptophan Boosts Melatonin Production: Consuming 200 mg of tryptophan in the evening can enhance serotonin levels, aiding in the conversion to melatonin and improving sleep quality.
Tart Cherry Extract Contains Melatonin: Taking 500 mg of tart cherry extract can support better sleep due to its melatonin content, equivalent to consuming 50 to 120 cherries.
Vitamin B1 Improves Oxygen Utilization: A dose of 50 mg of vitamin B1 can enhance brain oxygen usage, helping to calm nerves and reduce racing thoughts.
Lemon Balm Extract Promotes Relaxation: Taking 200 to 600 mg of lemon balm extract before bed can effectively lower cortisol levels and promote relaxation for better sleep.