What is ashwagandha?
Ashwagandha, also known as Withania somnifera, is an ancient herb traditionally used in Ayurvedic practices that grows throughout Asia (specifically, India and Sri Lanka) and Africa. Many wellness professionals categorize it as an adaptogen. This means that it’s a substance that can help your body adapt to both physical and mental stress. It has a long history of use and has been used to promote physical and mental energy as well as mental health.
Sure enough, studies have suggested that ashwagandha can support how your body responds to stress. And if you struggle with sleep because worries are keeping you up at night, this ancient herb might help you finally calm your mind and drift off to sleep, another study found.
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Added bonus: an ashwagandha supplement may provide a number of other benefits, including supporting already-healthy cholesterol levels, a healthy inflammatory response, healthy nervous system and hormone function, and weight management and body composition. Ashwagandha also supports memory and focus-key for anyone who’s been groggy after a rough night of tossing and turning!
What is melatonin?
Melatonin is a hormone that is primarily produced by your brain’s pineal gland. Its job is to signal to your body that it’s time to sleep. For this reason, your body produces more melatonin at night, and then levels drop in the morning, letting your body know that it’s time to wake up and get to work. This sleep cycle is what we call the circadian rhythm. Supplementing with melatonin helps people who are struggling to sleep finally “shut down”—and get some rest.
Similar to ashwagandha, melatonin can also help maintain already-healthy cortisol levels (cortisol is a stress hormone), therefore possibly supporting your mood and ability to manage stress.
Ashwagandha vs. melatonin
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Both ashwagandha and melatonin have the potential to make you feel sleepy and relaxed. While melatonin can be made in the body naturally, levels can decline over time; melatonin supplements are a good option when your natural levels of this hormone have declined, which happens often as we age. Ashwagandha is a plant with a long history of use to promote feelings of relaxation.
Importantly, taking melatonin outside of the nighttime could potentially throw your body off its natural sleep/wake cycle. You can take an ashwagandha supplement, on the other hand, at any time during the day. It may help you feel more at peace, but unlike melatonin, it doesn’t directly promote sleep. Rather, it helps you return to a state of calm. So, you could take it day or night.
Can you take ashwagandha and melatonin together?
If sleep sometimes eludes you because you’ve got a lot on your mind, taking ashwagandha and melatonin together is a good idea. The ashwagandha supports a calmer mental state, so your last thoughts of the day won’t be about whether you forgot your sister-in-law’s birthday or what your coworker really meant with that remark. Then melatonin will kick in to do its work of supporting a healthy night’s sleep.
The key, though, is to make sure you’re getting the right amount of each of these nutrients-you don’t want to take too much. Your best bet is a supplement that combines both in one formula. Life Extension’s Rest & Renew offers 120 mg of a proprietary ashwagandha extract and 1.5 mg of melatonin, offering an optimal balance of both ingredients. The specific type of ashwagandha used, Shoden®, was found to help improve sleep quality after six weeks of use.
Shoden® is a registered trademark of Arjuna Natural Pvt. Ltd.
When is the best time to take melatonin with ashwagandha?
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Because this supplement is formulated to help you sleep better, you should take it 30 to 60 minutes before you go to sleep, unless otherwise advised by your medical professional.
What kind of supplement is ashwagandha with melatonin? Does it work?
Some supplements give you the best of both worlds and include ashwagandha with a little bit of melatonin. With the two combined, you position yourself to get more sleep and a higher quality of sleep, both of which are necessary for recharging your body.
How much melatonin with ashwagandha should I take?
This will depend on the specific supplement you’re taking. Melatonin products vary, but a typical dose is 1 mg to 10 mg. Consult your doctor first, or to be safe, always start on the lower end. Ashwagandha supplements are usually around 120-125 mg.
Are there any side effects?
Both melatonin and ashwagandha are safe to take. The key is to follow the instructions and dosage on the bottle. You shouldn’t drink alcohol, drive, or operate heavy machinery after taking melatonin.
Generally, ashwagandha is safe to use, with a centuries-long track record. That being said, stop taking any supplement immediately if you notice any side effects.
6 other sleep supplements for a restful night
Ashwagandha and melatonin aren’t the only supplements for sleep. If you’re having trouble sleeping, you might also consider trying:
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L-theanine
: This can support a healthy stress response and promote a calm, relaxed state of mind.
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Glycine
: This essential amino acid has a calming effect on the brain and promotes relaxation without causing drowsiness.
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Valerian root
: A meta-analysis of 60 studies including 6,894 participants demonstrated that valerian could be a safe and useful herb in promoting sleep.
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Herbal Sleep PM
: Life Extension makes this formula out of lemon balm, honokiol, and chamomile extracts. It’s melatonin-free.
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Tryptophan
: This supplement helps you both manage stress and achieve more restful sleep.
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Ginkgo biloba:
Older studies from 2001 suggest that consuming ginkgo biloba before bed may help promote a healthy stress response, enhance relaxation and promote sleep.
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