Nutritional therapist says ingredient 'improves sleep quality in just one week'

The internet is full of tips and tricks to help you sleep better, but they don't always work. If you are struggling to get a good night's sleep, you could try incorporating certain ingredients into your bedtime routine. The experts at Revive Active and nutritional therapist Nicola Sainty have teamed up to give you the lowdown on the powerhouse ingredients to look out for to help you relax and get a better night's sleep.

Ingredients for better sleep Montmorency cherry This ingredient has a number of health benefits, including boosting melatonin levels. "Containing significant amounts of antioxidants, as well as plant compounds that may have protective effects against oxidative stress, research shows that taking Montmorency extract can boost melatonin..



. and improve sleep quality in just one week," the experts explain, adding that the plant may be helpful for those who suffer from insomnia or disturbed sleep. Magnesium bisglycinate Magnesium is one of the best ingredients to add to your routine if you are struggling to get a good night's sleep.

"Emerging research suggests that low levels of magnesium may be linked to increased levels of anxiety, heightened stress responses, and disrupted sleep cycle," the experts state. "Moreover, magnesium's interaction with neurotransmitters such as GABA (a chemical that helps to reduce activity in the brain, so creating a feeling of calm) highlights its importance in promoting restful sleep." GABA is found in foods such as kimchi, miso, sourdough, brown rice, spinach, tomatoes and mushrooms.

Lavender This ingredient is one of the most popular when it comes to promoting sleep. "Lavender's active compounds (linalool and linalyl acetate) have a sedative effect and interact with GABA and serotonin helping to reduce anxiety before bed," the experts say. Chamomile This useful herb is best known for its calming properties and is often found in teas and scented products designed to promote sleep.

"One of the most well-known herbs, chamomile contributes to optimal relaxation and helps to maintain a healthy sleep," the experts explain. "The calming effects of this flower come from apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, which have a mild sedative effect to aid sleep.".