Getting enough sleep can be a big ask. The same goes for feeling well rested and avoiding the brain fog that comes with extreme tiredness and fatigue.
No matter how long you sleep, though, those heavy eyes can feel like they never leave and you’re constantly battling falling asleep at your desk at work.
Even if you have little quirks like sleeping with background noise, the ability to shift this can feel futile.
But don’t lose hope just yet. There are natural remedies out there that can aid you even if you think you’ve tried everything already from limiting your screen time or getting a solid eight hours kip.
LADbible spoke to a couple of medical experts on what they advise as the best options available to you. As always, check the label on what you think might help you before you take the plunge.
Vitamins and minerals to help with tiredness and fatigue
Doctor Chelsea Perry is the owner of Sleep Solutions and a member of the American Academy of Sleep Medicine, as well as the American Academy of Dental Sleep Medicine.
Speaking to LADbible, Dr Perry revealed that there is one supplement in particular she takes to help with her sleep and stop fatigue and extreme tiredness.
“Magnesium is my go to supplement for sleep,” she explained.
“Magnesium can be a game changer for sleep. It helps by relaxing your muscles and calming your nervous system, making it easier to drift off.”
You can get magnesium that dissolves in to a drink for easier consumption (Getty Stock Images)
Dr Perry added: “It also regulates melatonin, the hormone that controls sleep-wake cycles, so you get a more natural sleep rhythm. It also helps regulate neurotransmitters involved in relaxation and sleep.
“It binds to gamma-aminobutyric acid (GABA) receptors, the same neurotransmitter used by many sleep medications. GABA is known for quieting down nerve activity, which helps calm the brain and reduce anxiety, making it easier to fall asleep.”
Natural remedies for tiredness
Doctor Sean Devlin, Chief Medical Officer at Brio-Medical, listed more than half a dozen natural ingredients that he says help ‘overcome fatigue’.
He told LADbible: “Things like ginseng, ashwagandha, rhodiola, maca, bee pollen extract, peppermint, liquorice root and other adaptogens have been regularly utilised by indigenous cultures for supporting general health and well-being, including overcoming fatigue.
“Certainly, vitamins like B12 and B6 are considered cofactors for many biochemical reactions in the cell and are pertinent in helping our mitochondria do the job of generating the currency of cellular energy.”
Over on MyVitamins.com, they recommend the four following supplements – vitamin B12; vitamin D; iron; and magnesium – when it comes to helping with feelings of sleepiness.
Ashwagandha roots and leaves (Getty Stock Images)
What to avoid when trying to get better sleep
While Dr Perry revealed that she swears by magnesium when it comes to creating a better sleeping pattern, she says she avoids melatonin.
“Taking a melatonin supplement for sleep isn’t always the best idea because it can mess with your body’s natural melatonin production,” she explains.
“Melatonin is a hormone that your brain produces in response to darkness, and it helps regulate your sleep-wake cycle.
“When you start taking melatonin supplements regularly, your body will produce less of it naturally, making you more reliant on the supplement over time.”
Dr Perry added: “There are also concerns about the right dosage. Many over-the-counter melatonin supplements have way more than what your body would naturally produce; sometimes up to ten times more.
“This can lead to grogginess the next day, vivid dreams, or even throw off your internal clock if taken at the wrong time. Plus, melatonin supplements are not strictly regulated, so the actual amount of melatonin in a pill might not match what’s on the label.”
The NHS also says you should avoid eating altogether in the hours before you to go sleep. The same goes with consuming caffeine and even doing exercise.
As with any supplement you’re looking in to taking, please read the label and consult your doctor if you take other medication.