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How to sleep – fall asleep fast with these 14p a day supplements

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The body needs enough sleep so it can function properly, according to the NHS.

Without enough good-quality rest, you may wake up feeling groggy, and risk not performing well for the day ahead.

You could also increase your risk of some life-threatening conditions by not getting enough sleep, including heart disease and diabetes.

About a third of people in the UK admit to not getting enough sleep.

But, you could fall asleep easier by taking valerian root supplements, a nutritionist has claimed.

Taking valerian root supplements could reduce the amount of time it takes you to fall asleep, said nutritionist Dr Josh Axe.

Valerian is a plant that’s found in Europe and Asia, with a pale pink flower.

It contains a chemical called linarin, which creates a sedative effect, said Axe.

“Valerian extract can cause sedation by increasing your brain’s Gamma-amino butyric acid [GABA] level,” said the nutritionist.

“GABA is an inhibitory neurotransmitter in the central nervous system. In large enough quantities it can cause a sedative effect, calming nervous activity.”

Valerian root may be added to some sleep-promoting tea brands, so you may have had it before without even realising it.

The supplement could also naturally calm anxiety, and lower blood pressure, said the nutritionist.

“Valerian root is widely used and respected by the general population and physicians for its sedative effects and anti-anxiety capabilities.

“Valerian root is often combined with other sedating herbs, such as hops and lemon balm, to treat insomnia.

“Unlike many prescription sleeping pills, valerian has fewer side effects and is a lot less likely to result in morning drowsiness.”

If you don’t fancy taking supplements to help you fall asleep, there are certain foods that may help you to drift off.

Pumpkin seeds are great late-night snack if you’re feeling peckish.

Alternatively, chicken, turkey, peanuts, beans and milk all have sleep-promoting chemicals, according to The Sleep Council.

One of the worst things you can do if you’re struggling to sleep is to clock-watch.

Getting stressed over the amount of ‘missed’ hours of sleep will make falling asleep even harder.

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