Many people may have those nights when they don’t get enough sleep. Maybe you’re in the middle of a busy week, and your brain is racing, or perhaps you’re just not used to getting less than eight hours of shut-eye. Either way, it can affect your mood and productivity at work. Shocking statistics reveal that 14.8% of Australians have definite insomnia. Many of them rely on sleeping pills or healthier supplements like night shred in Australia.
May Help You Sleep Better But May Have Side Effects
While supplements are a good alternative to sleeping pills, you should be aware of their side effects. They can cause drowsiness and dizziness. If you take supplements regularly or have underlying health conditions, consult your doctor before adding them to your routine.
In Australia, many people use melatonin-containing supplements to help them fall asleep at night. The National Health Survey found that more than one in three Australians take some form of herbal medicine (including melatonin) every week — with an average age of 38 years old! Night shred in Australia is also a pretty common supplement people prefer.
Sleeping Pills Induce Sleep Effectively But May Come With Health Risks
Sleeping pills are effective, but they come with a long list of side effects and risks. When you’re looking for a more natural alternative, it’s essential to consider the following:
- Sleeping pill side effects. These include grogginess, dizziness, headaches in the morning; increased hunger; nausea; dry mouth; constipation or diarrhoea (depending on the drug); blurred vision and/or memory loss.
- The risks of taking sleeping pills. According to a 2017 study from Harvard Medical School researchers published in JAMA Internal Medicine, sleeping pills are associated with an increased risk for cancer—and should be avoided by anyone at high risk for developing cancer or who has been diagnosed with cancer before taking them (which could include anyone who smokes). This is especially true if you take sleeping pills over long periods or mix them with alcohol or other sedatives like benzodiazepines (Xanax) or barbiturates (Seconal).
Ginseng Significantly Improves Sleep Quality and Reduces Daytime Fatigue
Ginseng is a root used for its medicinal properties in traditional Chinese medicine. Some studies have found that it may help reduce insomnia, but others have found less evidence to support this claim.
To determine whether ginseng can improve sleep quality in people with insomnia, researchers conducted a randomised controlled trial that included 42 adults with chronic sleep problems or poor sleep quality (such as difficulty falling asleep). Participants were randomly assigned to take either 2 grams of standardised Siberian ginseng or placebo pills daily for eight weeks. At the end of the study period, they were asked questions about how “well rested” they felt during the day and how much energy they had during nighttime.
Results showed that participants who took Siberian ginseng experienced more significant improvements in their overall quality of rest than those who received placebos—especially those with an underlying medical condition such as depression or anxiety. Ginseng hasn’t been very popular in Australia, but it’s steadily gaining more popularity in the country.
Diet and Exercise
- Diet: If your diet is high in processed foods and sugar, this can lead to weight gain or difficulty losing weight (if you’re overweight). Excess body fat can make it harder to sleep comfortably.
- Exercise: Regular exercise can help improve sleep quality by reducing stress levels and increasing serotonin production—a neurotransmitter that helps regulate moods. The National Sleep Foundation recommends that adults get at least 150 minutes of moderate-intensity aerobic activity per week (or 75 minutes per week if this is impossible).
If you’re having trouble sleeping, it may be worth trying a supplement. But don’t expect magic. It’s important to start with lifestyle changes and only move on to medication if necessary. If you do decide to try supplements, consult your doctor first so they can help guide you through this process safely.