Does taking "health supplements" help sleep? Expert: It's better to develop "5 big habits"
Can taking health supplements help improve sleep quality? “4 ingredients” are considered relatively safe
Will taking health supplements help promote sleep if you have long-term insomnia? Suzanne Bertisch, clinical director of behavioral sleep medicine at Brigham and Women’s Hospital in the United States, said that based on the current research, there is still a lot of controversy about whether additional supplements can promote sleep, but if the product contains the following four ingredients: cannabidiol (CBD), valerian, synthetic melatonin, and chamomile, are considered relatively safe. However, the effectiveness of health supplements varies from person to person, so you should still consult your doctor before trying them.
Bertisch further explains the 4 ingredients:
Cannabidiol. Unlike marijuana, cannabidiol does not cause hallucinations or affect one’s mental state when used. The WHO report also pointed out that cannabidiol has no concerns about addiction or abuse; it has also been certified as a food and drug and can be used legally in Taiwan. Bertisch said that the main function of cannabidiol is to calm mood, and many recent studies have shown that cannabidiol can help improve sleep. However, its exact efficacy still needs to be confirmed by large-scale clinical trials.
Valerian. It is a flowering plant originating from Europe and Asia. Valerian supplements are made from its roots and stems and have mild sedative effects. However, Bertisch said that although the research on the efficacy of valerian is still sufficient, the arguments supporting its efficacy are relatively weak, so its effectiveness in treating insomnia and improving sleep quality is still not of clinical significance.
Synthesize melatonin. Melatonin is a hormone produced by the brain at night and plays an important role in regulating sleep. Dr. Bertisch said there is evidence that synthetic melatonin can help treat circadian rhythm disorders, such as jet lag.
Chamomile. A member of the daisy family, it is generally considered a safe and mild sleep supplement. However, chamomile may cause allergic reactions in certain groups of people, so you should consult your doctor before using it to avoid worsening your personal allergy symptoms.
Expert: Developing “5 Habits” in Daily Life Can Preliminarily Improve Sleep Problems
Dr. Bertisch said that the most effective way to improve sleep quality is still related to changing daily habits. She believes that the brain is extremely plastic and can usually be retrained to enter a sleep state, so taking sleep supplements can be described as the “last line of defense.” In daily life, you might as well develop 5 good sleeping habits, which may be more helpful than taking health supplements:
Treat physical diseases. Treat underlying physical ailments, such as arthritis pain.
Maintain mental health. Anxiety and excessive stress can affect sleep. It is recommended to relax moderately, such as doing yoga, reading or listening to soft music before going to bed.
Develop a day and night routine. Try to wake up at the same time every day and keep your bedroom dark, quiet and cool.
Avoid caffeine. Avoid tea and coffee before going to bed, and try to avoid drinking alcohol.
Turn off electronic devices. Such as computers, mobile phones or tablets, they should be avoided during sleep.
Dr. Bertisch said that sleep problems can be said to be very diverse; therefore, if you still encounter insomnia, light sleep, dreaminess, etc. after taking the above measures, you should seek help from a doctor or sleep expert to tailor a solution to improve your sleep. Much more efficiently.
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