Effective Supplements to Enhance Sleep Quality and Cognitive Function
A 40-year-old user seeks advice on improving memory, vocabulary, and sleep quality. Tips include supplements like melatonin, valerian, magnesium, and ashwagandha, supported by research references, to potentially enhance cognitive function and deep sleep cycles.
40M here. Lately I have been noticing my memory is getting weak, vocabulary is reducing, I have to put in some effort and think when formulating a sentence during a conversation, seems like my brain is working hard for words, mind you English is not my first language but it wasn’t like this couple years. I feel the difference. I have been monitoring my sleep on Fitbit and my deep sleep cycle never goes beyond 70-80 minutes. Any recommendations on how to improve the sleep quality, supplements? Any help will be appreciated. Thanks.
To improve sleep quality, there are several supplements you might consider based on current research:
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Melatonin: This hormone helps regulate the sleep-wake cycle and is commonly used to treat sleep disorders such as insomnia. It's shown to significantly improve sleep quality in various studies[^1^][^2^].
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Valerian: Extracts from the root of the valerian plant are often used to reduce the time it takes to fall asleep and improve overall sleep quality. However, evidence is mixed, and while many studies support its use, further research is needed to standardize dosages[^3^][^4^].
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Magnesium: Magnesium plays a role in several bodily functions, including the regulation of sleep. It can help increase the duration and quality of sleep through its ability to relax muscles and calm the mind[^2^].
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Theanine: An amino acid found in tea leaves, theanine can promote relaxation and facilitate sleep by influencing neurotransmitter levels[^1^][^2^].
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Ashwagandha: This herb is traditionally used to reduce stress and anxiety, which can in turn improve sleep. There is evidence suggesting it may help enhance sleep quality, although more extensive clinical trials are required[^5^].
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Vitamin D: Some research indicates that vitamin D supplementation can improve sleep quality, potentially through its effect on sleep-regulating areas of the brain[^2^].
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Zinc: Zinc has been shown to have a positive impact on sleep quality, and supplementation may be beneficial, especially for individuals with a deficiency[^2^].
Before starting any supplement regimen, it’s a good idea to consult with a healthcare provider to ensure they’re appropriate for you and won’t interact with any other medications or health conditions you have.
Would you like to search for products containing these supplements on Pillser.com?
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