Insomnia means the inability to fall or stay asleep, resulting in insufficient sleep. Also known as disorders of falling asleep and maintaining sleep. It is a common disease caused by various reasons such as difficulty falling asleep, too deep or too short sleep, early awakening, and insufficient sleep time or poor quality.
Insomnia often brings great pain and psychological burden to patients. In addition, the abuse of insomnia drugs may damage other aspects of the body. Fortunately, two common supplement ingredients can help you get the sleep you need. They are ashwagandha and melatonin.
What Is Ashwagandha?
Ashwagandha is also known as Withania somnifera. It belongs to an ancient herb traditionally used in Ayurvedic practices. It grows in Asia (especially India and Sri Lanka) and Africa. Many health experts classify it as an adaptogen. It means it is a substance that helps your body adapt to physical and psychological stress.
There’s no doubt that research shows that ashwagandha can help your body cope with stress. Another study found that if you suffer from insomnia due to anxiety, this ancient herb may help you finally calm down because it has anti-anxiety and stress-relieving properties. It affects the hypothalamic-pituitary-adrenal axis, lowering cortisol levels (one of the body’s main stress hormones). It reduces stress responses and improves depression and anxiety. ultimately helps fall asleep
The principle of action is that the extract of this ingredient contains triglyceric acid. It can prompt people to enter non-rapid eye movement sleep and treat insomnia. It also can enhance gamma-aminobutyric acid type A receptor (GABA A) signaling, improving total sleep time and quality. In addition to supporting sleep, ashwagandha has other additional benefits.
- It supports healthy cholesterol levels, inflammatory response, nervous system, and hormone function.
- It aids in weight management.
- It improves memory and concentration.
What Is Melatonin?
This ingredient is a hormone produced primarily by the pineal gland in the brain. Its job is to signal the body that it’s time to sleep. So your body produces more melatonin at night, and then levels drop in the morning, which lets your body know it’s time to get up and work. This sleep cycle is also called circadian rhythm. Supplementing with melatonin can help those who have trouble falling asleep and get some rest.
Like ashwagandha, melatonin helps the body maintain healthy cortisol levels (cortisol is a stress hormone). Therefore, this ingredient also supports mood management and coping with stress.
Ashwagandha VS Melatonin
Melatonin can be produced naturally in the body. But over time, its levels decrease. When the body’s natural melatonin levels drop, supplementing with melatonin is a good option. This condition occurs frequently in the elderly population. However, taking melatonin outside of the night may cause your body to deviate from its natural sleep cycle.
Ashwagandha is a plant that has a long history of being used to promote a feeling of relaxation. So, you can take ashwagandha supplements at any time of the day. It will make you feel calmer, leading to a state of sleep. It is different from melatonin in that it does not directly promote sleep.
Can I take Ashwagandha and Melatonin at the same time?
Combining ashwagandha and melatonin is a great idea if you’re having trouble falling asleep because you have a lot on your mind. The key is ensuring you consume both nutrients in the right amounts. For reference, typical melatonin dsoage is 1 -10 mg. The ashwagandha dosage is usually around 120-125mg.
In fact, some sleep supplement brands on the market already use formulas that include both ashwagandha and melatonin. By combining the two, users can get more sleep and better sleep quality. Both are necessary to recharge the body.
What is the best time to take ashwagandha with melatonin?
This supplement is formulated to help you sleep better. Unless your medical professional advises otherwise, the best time to take it is 30-60 minutes before bed.
Do they have any side effects?
Both melatonin and ashwagandha are safe. The key is to follow the instructions and recommended dosage of the relevant product.
You should not drink alcohol, drive a car, or operate heavy machinery while taking melatonin. Generally speaking, ashwagandha has been documented to be safe to use for hundreds of years.
Other Sleep Ingredients Overview
Ashwagandha and melatonin aren’t the only sleep ingredients. If you have trouble sleeping, you might also consider trying other ingredients.
It has a calming effect on the brain, promoting relaxation without causing drowsiness.
It can help you manage stress and get a more restful sleep.
Valerian root extract
A meta-analysis of 60 studies, including 6,894 participants, suggests valerian may be a safe and effective herb for promoting sleep.
It supports a healthy stress response and promotes a calm, relaxed mind.
How To Get Better Sleep?
Taking dietary supplements containing sleep ingredients is one way to get better sleep. However, there are more effective and healthy ways to promote good sleep from an overall health perspective.
- Put away your phone at least an hour before bed.
It’s tempting to scroll through social media or watch videos before bed. Because the blue light emitted by phones and other electronic devices can interfere with melatonin production, you should turn off your phone and put your phone away early.
- Control the temperature in your bedroom.
You may not sleep well if your room is too hot or cold. Adjust the room temperature to about 65 degrees Fahrenheit (18.3 degrees Celsius). Science shows that this is the optimal temperature for quality sleep. Soaking your feet before bed is also a great tip to help you sleep.
- Stay active.
Research shows that engaging in physical activity tends to sleep better. For example, walking around the neighborhood for half an hour, doing yoga for 15 minutes, or jogging can make a big difference.
- Try meditation.
Mindfulness, especially meditation, can help promote sleep and mood. Lie quietly on the bed, close your eyes, and relax every part of your body, every joint, and every muscle. Listening to your breathing, imagine that your body is gradually relaxing, with no distracting thoughts in your mind. This exercise can help you enter a state of complete relaxation, banishing the stress of the day and drifting off into dreamland.
- Bathing in the sun.
Sun exposure in the morning can help you fall asleep faster and sleep better. It helps reset, maintain, and strengthen your circadian rhythm.
- Create a disciplinary sleep schedule.
Sticking to a consistent sleep schedule every day can make your body better understand when it’s time to wind down for bed and when it’s time to get up and be active. Even on weekends, it is also better to keep the schedule.
- Limit coffee and alcohol intake.
Caffeine delays your body clock and suppresses your sleep timing, especially in deep sleep. Drinking too much alcohol can keep you up all night and even cause your breathing to stop and start repeatedly while you sleep.
If you have insomnia, using ashwagandha, melatonin, or both together is a good way. But be careful about the dosage you take. Additionally, melatonin powder is not recommended for daytime use as it may disrupt sleep cycles. Like ashwagandha powder, other ingredients such as l-tryptophan powder, and l-theanine powder can also improve sleep quality by stabilizing mood and promoting a calm, relaxed state of mind. Nutri Avenue supplies these sleep ingredients to sleep supplement brands to produce products in various formulations.