Understanding Sleep Disorders

Before discussing supplements, it's important to understand the causes of sleep disorders. Stress, anxiety, poor lifestyle habits (unbalanced diet, lack of exercise), exposure to blue light from screens, caffeine or alcohol consumption, certain medications, and underlying health conditions can all disrupt your sleep. Identifying the cause is the first step to finding a suitable solution.

Natural Supplements for Quality Sleep

Several natural supplements can promote relaxation, reduce anxiety, and improve sleep quality. Here are some of the most effective:

1. Shilajit: The Millennial Adaptogen

Shilajit is a resinous substance rich in minerals and fulvic acid, used for centuries in Ayurvedic medicine. It acts as an adaptogen, helping the body adapt to stress and improving physical and mental resilience. Shilajit may also promote the production of melatonin, the sleep hormone, and improve sleep quality by reducing anxiety and promoting relaxation.

How to use: Start with a small dose (about the size of a grain of rice) of PURVAL Shilajit resin , dissolved in hot water or milk, about an hour before bedtime. Gradually increase the dose if necessary, following the manufacturer's recommendations.

2. Melatonin: The Sleep Hormone

Melatonin is a hormone naturally produced by the pineal gland that regulates the sleep-wake cycle. Taking melatonin supplements may help regulate the circadian rhythm, facilitate falling asleep, and improve sleep quality, especially in cases of jet lag or night shift work.

How to use it: Take a melatonin supplement (usually between 0.5 and 5 mg) about 30 minutes before bedtime. Start with the lowest dose and increase if needed. Long-term use should be supervised by a healthcare professional.

3. Magnesium: The Mineral of Relaxation

Magnesium is an essential mineral that plays an important role in many bodily functions, including muscle relaxation and nervous system regulation. A magnesium deficiency can lead to anxiety, muscle spasms, and sleep disturbances. Taking magnesium supplements may help improve sleep quality and reduce anxiety.

How to use it: Take a magnesium supplement (usually in citrate or glycinate form) about an hour before bedtime. The recommended dose ranges from 200 to 400 mg. Avoid taking magnesium with calcium-rich foods, as this can reduce its absorption.

4. Valerian: The Sedative Plant

Valerian is a medicinal plant that has been used for centuries for its sedative and anxiolytic properties. It can help reduce anxiety, promote relaxation, and improve sleep quality.

How to use it: Take a valerian supplement (usually in capsule or tincture form) about an hour before bedtime. The recommended dose ranges from 400 to 900 mg. Valerian can have a sedative effect, so it is advisable not to drive or operate machinery after taking it.

5. Chamomile: The Soothing Herbal Tea

Chamomile is a plant known for its calming and relaxing properties. Drinking chamomile tea before bed can help reduce anxiety, promote relaxation, and improve sleep quality.

How to use it: Prepare a chamomile infusion by steeping dried chamomile flowers in hot water for 5 to 10 minutes. Drink the tea about an hour before bedtime.

"Sleep is the best medicine." - Arab Proverb