Sleep: Discover The Best Supplements to Support This Critical Element of Health

When’s the last time you’ve stopped to think critically about how your sleep situation is affecting your life? About how poor sleep can take a toll on your health and take the joy right out of your life. Every cell in your body knows how you slept last night. You care about you being at your best, and getting enough quality sleep is a big part of that. In this article, we’ll show you the sleep basics and then introduce you to supplement strategies for optimizing Once you have taken care of the sleep basics, there are many natural supplements that can help you get to sleep and stay asleep.

What’s the Big Deal About Sleep?

Let’s break down why poor sleep can be so rough on your well-being.

First off, when you’re not getting enough sleep, your immune system takes a hit. That means you’re more likely to catch a cold or the flu, and it might take you longer to recover. Not cool, right? We all want to be healthy and able to enjoy life to the fullest.

Lack of sleep can mess with your mood, and that affects your relationships. You might find yourself feeling grumpy, irritable, or just plain down in the dumps when you’re not well-rested. That’s no fun for you or the people around you. Plus, over time, sleep deprivation can even contribute to anxiety and depression.

Don’t forget about your memory and focus, too. When you’re not getting enough zzz’s, it’s harder to concentrate and remember things. That’s a bummer when you’re trying to live your best life, whether it’s at work, school, or just navigating day-to-day tasks.

Oh, and let’s not ignore the fact that poor sleep can also lead to weight gain. When you’re sleep-deprived, your body craves high-calorie, high-fat foods for a quick energy boost. It’s tough to make healthy choices and keep your waistline in check when you’re constantly tired.

Lastly, chronic sleep problems can increase your risk of some pretty serious health issues, like heart disease, diabetes, and even stroke. So, getting enough sleep isn’t just about feeling good day-to-day; it’s also about protecting your long-term health.

So, there it is– Prioritizing sleep is super important if you want to live a happy, healthy, and fulfilling life. Make sure to catch those zzz’s and take care of yourself.

Sleep Hygiene: If You Want Better Sleep, These Things Are Critical

No amount of sleep medications or supplements can make up for

• Consistency: Maintain a consistent sleep schedule: Going to bed and waking up at the same time every day can help regulate your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed. This includes maintaining a consistent sleep schedule on weekends and holidays, as changing your sleep schedule can disrupt your body’s natural rhythms.
• Comfort: A comfortable sleep environment can help promote restful sleep. This includes a cool, dark, and quiet room, comfortable bedding, and a mattress that provides adequate support. It’s also helpful to keep the bedroom temperature cool, between 60-67°F (15-19°C), to promote sleep.
• Light: Avoid screens before bedtime. The blue light emitted from electronic devices can disrupt your body’s natural sleep rhythms, making it harder to fall asleep. To avoid this, it’s best to avoid screens for at least an hour before bedtime. If you must use electronic devices, try using blue light-blocking glasses or a blue light filter on your devices.
• Stress: Avoid stimulating activities before bed. Activities that are stimulating or stressful can make it harder to fall asleep. This includes exercise, heavy meals, caffeine, and alcohol. Instead, try to wind down before bedtime by engaging in relaxing activities like reading, listening to soothing music, or taking a warm bath.
• Relax: Relaxation techniques can help calm your mind and promote restful sleep. Some popular techniques include deep breathing, meditation, progressive muscle relaxation, and guided imagery.
• No Naps: Napping during the day can disrupt your sleep-wake cycle, making it harder to fall asleep at night. If you must nap, limit it to 20-30 minutes and avoid napping in the late afternoon or evening.
• Physical activity: This plays a vital role in promoting good sleep. Engaging in regular exercise or other physical activities during the day can contribute to a more restful night’s sleep. Exercise has been shown to reduce stress and anxiety, both of which are known to negatively impact sleep quality. Therefore, a sedentary lifestyle may lead to difficulty falling asleep or staying asleep, as the body has not experienced the necessary physical exertion to prepare it for rest.
• Food Timing: Eating habits, particularly eating before bed, can also have a detrimental effect on sleep. Consuming food shortly before bedtime can disrupt the body’s natural sleep cycle. As the body works to digest the food, it is not able to fully focus on transitioning into a state of rest. Furthermore, consuming foods high in sugar or fat may lead to heartburn or indigestion, which can cause discomfort and make it difficult to fall asleep or maintain sleep throughout the night.

By following these central rules for sleep hygiene, you can create a healthy sleep routine that promotes restful sleep and improves overall health and well-being. This will allow you

Can Cortisol Be The Cause of Your Sleep Problems?

For some, chronic daily stress can overwhelm our body’s normal production of stress hormones. When we experience chronic stress, our cortisol levels may become imbalanced, leading to symptoms like fatigue and difficulty sleeping.

When we encounter stressful situations, our body releases cortisol to help us cope with the stress. However, prolonged or intense stress can lead to excessive cortisol production or an abnormal cortisol rhythm throughout the day. This can result in feeling constantly tired or fatigued, even if you’re getting enough rest. Alternatively, high cortisol levels can interfere with the ability to fall asleep or stay asleep, making it harder to get the restorative sleep your body needs.

To figure out whether cortisol levels are part of the cause of sleep problems, simple at-home salivary cortisol tests can be done. These tests involve collecting saliva samples at specific times throughout the day (e.g., morning, noon, afternoon, and evening) to measure cortisol levels at different points. By analyzing the cortisol levels at these different times, patterns of cortisol secretion and potential imbalances can be identified.

These at-home tests provide valuable insights into cortisol rhythms and can help you and your physician better understand the impact of stress hormones on sleep difficulties. You can order a 4-point cortisol test through our affiliate link:

• Salivary Cortisol x4 (Access Medical Laboratories)

While this test can provide useful information, it can be challenging to interpret. Here’s where a knowledgeable healthcare provider can help you piece together the results from your test and how they correspond with what’s been happening in your life to guide appropriate treatment or lifestyle interventions.

How Supplements Can Affect The Cortisol Curve and Help You Get To Sleep

There are certain nutritional supplements that may help support a healthy cortisol curve and promote better cortisol regulation, especially for individuals experiencing excessive cortisol levels at night. However, it’s important to note that supplements should be used under the guidance of a healthcare professional who can assess your specific situation and provide personalized recommendations. Many supplements have been studied for sleep. [PMC7191368] Here are a few supplements that are commonly suggested:

• Ashwagandha: Ashwagandha is an adaptogenic herb that may help regulate cortisol levels. It has been suggested to support a healthy stress response and promote relaxation, potentially aiding in balancing cortisol rhythms.
• Rhodiola rosea: Rhodiola rosea is another adaptogenic herb that has been used traditionally to support stress adaptation. It may help improve energy levels, reduce fatigue, and support healthy cortisol regulation.
• Magnesium: Magnesium is known to have calming effects on the body and may help reduce stress and promote better sleep. It can support relaxation and may indirectly contribute to cortisol regulation.
• Phosphatidylserine: Phosphatidylserine is a phospholipid that has been studied for its potential to lower cortisol levels and improve the stress response. It may help regulate cortisol release and support a balanced cortisol curve.
• Omega-3 fatty acids: Omega-3 fatty acids, found in fish oil supplements, have been associated with various health benefits, including potentially reducing cortisol levels and improving stress response.
• L-theanine: L-theanine is an amino acid found in green tea that has been suggested to promote relaxation and reduce stress. It may have a calming effect and help support cortisol regulation.

What Supplements Are Proven For Sleep?

• Melatonin: Melatonin is a hormone that regulates the sleep-wake cycle. Supplementing with melatonin can help reset your body’s internal clock and improve sleep quality. [PMID: 33417003]
  • Tryptophan: Tryptophan is an amino acid that is a precursor to serotonin and melatonin, both of which regulate sleep. Tryptophan supplements may promote better sleep.
  • 5-HTP (5-Hydroxytryptophan): 5-HTP is a compound that the body produces naturally from tryptophan. It may help increase serotonin levels and promote better sleep.
• Valerian Root: Valerian root is an herbal supplement that has been used for centuries to promote relaxation and sleep. It may help reduce the time it takes to fall asleep and improve sleep quality. [PMC7585905]
• L-Theanine: L-Theanine is an amino acid found in tea leaves. It can promote relaxation and reduce stress, making it easier to fall asleep. “This study demonstrates that 400 mg daily of L-theanine is safe and effective in improving some aspects of sleep quality” [PMID: 22214254]
• Magnesium: Magnesium plays a role in muscle relaxation and can help calm the nervous system. Magnesium supplements may improve sleep, especially if you have a deficiency. [PMC8996025]
• Ashwagandha: Ashwagandha is an adaptogenic herb that may help reduce stress and improve sleep quality. [PMC8462692]
• Chamomile: Chamomile is an herbal supplement known for its calming properties. Chamomile tea or supplements can help reduce anxiety and improve sleep. [PMID: 29154054]
• Passionflower: Passionflower is an herbal remedy that may promote relaxation and improve sleep. [PMC5699852]
• Lavender: Lavender oil or supplements may have a calming effect and improve sleep when used as aromatherapy or taken orally. [PMID: 35412693]
• Vitamin D: Adequate vitamin D levels are associated with improved sleep quality. If you have a deficiency, supplementing with vitamin D may be beneficial. Vitamin D dosages should be adjusted based on your blood level with many clinicians recommending an optimal Vitamin D level of 50-80 ng/ml. Vitamin D labs can be ordered online through the NutriScape Lab Shop (Affiliate Link). [PMID: 35578558]
• Lemon Balm: Lemon balm is an herb that belongs to the mint family and is often used to alleviate anxiety and promote relaxation, which can aid in better sleep. [PMC10620697]
• Kava Kava: Kava kava is an herbal supplement known for its calming effects. It may help reduce anxiety and promote relaxation, leading to better sleep. [PMC7600512]
• GABA (Gamma-Aminobutyric Acid): GABA is a neurotransmitter that has inhibitory effects on the brain. Supplements containing GABA may help reduce anxiety and improve sleep.
• Glycine: Glycine is an amino acid that can have a calming effect on the brain. In animal models, glycine was found to improve sleep. [PMC10138376]

The Best Combination Sleep Products

There are some advantages to using combination sleep supplement blends to help you go to sleep and stay asleep. Here are some of the main advantages:

Synergistic Effects: Combining certain sleep supplements can enhance their individual effects, creating a more powerful and effective sleep aid. For example, combining melatonin with magnesium or GABA can enhance the sleep-promoting effects of all three supplements.

Convenience: Using a combination sleep supplement blend can be more convenient than taking multiple individual supplements. Instead of having to take several pills or capsules at bedtime, you can take one or two supplements that contain all the ingredients you need for a good night’s sleep.

Cost-Effective: In some cases, buying a combination sleep supplement blend can be more cost-effective than buying individual supplements. Purchasing a blend that contains multiple ingredients may be less expensive than buying each ingredient separately.

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One Option

When you want a comprehensive approach to getting almost everything proven to help sleep, this combination of products is for you. The Revitalizing Sleep Formula provides a combination of herbal supplements proven for sleep and the Calmful Sleep Formula provides magnesium, melatonin, GABA and L-Theanine. Together, they complement one another well to provide a broad range of ingredients that should work synergistically together to help you sleep.

Revitalizing Sleep Formula Plus Calmful Sleep Formula

Option Two – A Single Broad-Range Product

You may want to opt for a single product that blends some of the best-studied and most effective supplements for sleep. Also, be aware that deficiency of magnesium is widespread and it is a hidden reason for many sleep problems, so you will also want to make sure your magnesium intake is adequate * when you choose this option.

Option 3: Individual Supplements Proven for Sleep

Choosing a multicomponent sleep aid that combines various sleep-promoting ingredients, such as the ones mentioned, provides a convenient and comprehensive solution for sleep issues. This strategy can often be more practical and cost-effective than purchasing individual supplements. However, a downside is the lack of control over the specific doses and combinations of each ingredient, which may not suit everyone’s unique needs. Medication interactions may be another concern.

On the other hand, opting for individual supplements allows for tailored dosages and a focused approach on specific sleep issues, like difficulty falling asleep or staying asleep. This can be a better choice for those with sensitivities to certain ingredients or who need more precise dosing. However, managing multiple supplements can be more complex and expensive, and it requires a deeper understanding of how each component works and interacts.

Both approaches have their merits, and the choice largely depends on personal preferences, specific sleep challenges, and whether a more comprehensive or targeted strategy is desired. Below, are individual supplements that have proven to be helpful for sleep.

Chamomile

Chamomile is widely recognized for its natural sedative effects, which may help improve sleep quality and duration. A recent review of randomized studies showed a significant improvement in sleep quality after chamomile administration. They concluded that Chamomile appears to be effective and safe for sleep quality and generalized anxiety disorder. [PMID: 31006899]

Melatonin

Usual Dose: 1-5 mg before bed for sleep.

Melatonin is a natural hormone that regulates the sleep-wake cycle. It is also available as a supplement for sleep difficulties. Studies have demonstrated its non-habit forming nature, meaning it does not cause dependence or addiction. In studies, melatonin shortens the time needed to fall asleep in children and adults by about10 minutes on average. But, it could help much more if a person is melatonin deficient as in the elderly or if someone exposed to light, which supresses natural melatonin. [PMC4273450]

Ashwagandha

Ashwagandha, an adaptogenic herb used traditionally in Ayurvedic medicine, is known for its ability to affect the body’s stress response. Cortisol, often termed the ‘stress hormone’, is produced by the adrenal glands in response to stress or low blood-glucose concentration. Ashwagandha has been shown to help regulate cortisol production, thereby reducing the physiological effects of stress. This regulation helps improve sleep quality in people whose sleep is disturbed by stress. By normalizing cortisol levels, ashwagandha can reduce the hyper-awake state often associated with chronic stress.

Valerian

Valerian is a popular choice for sleep that has a rich history in traditional medicine. A comprehensive review of 60 studies on Valerian involving 6,894 participants was conducted. The results suggest that the variable quality of valerian extracts may explain the inconsistent outcomes of previous studies. They found that better effects can be expected from using the whole root/rhizome and combining valerian with suitable herbal partners was also found to optimize therapeutic benefits. The researchers concluded that valerian appears to be a safe and effective herb for improving sleep and preventing associated disorders, although quality control processes may be an issue with many suppliers. [PMC7585905] The usual research dose is often 400 to 600 mg per day.

Magnesium

Magnesium‘s role in sleep and mood enhancement stems from its ability to support the production of hormones and neurotransmitters that regulate these aspects of well-being. For sleep, magnesium helps in the activation of the parasympathetic nervous system, helping the body and mind to relax. It also plays a role in the production of melatonin, a hormone responsible for sleep regulation. In terms of mood, magnesium is associated with the production of serotonin, a neurotransmitter linked to happiness and relaxation. [PMC3703169]

Dose: Up to 400 mg at bedtime to support sleep (and 600 enzyme systems that rely on magnesium every day).

L-Theanine

L-Theanine has been found to improve sleep quality by promoting relaxation and reducing anxiety. It may help individuals fall asleep faster and experience more restful sleep. L-theanine works particularly well when combined with GABA. [PMC6366437]

GABA

Sleep problems often arise from an overstimulated nervous system. GABA helps by reducing neural activity, making it easier for you to fall asleep and stay asleep. It works to regulate sleep cycles, promoting deep and restful sleep. [PMC6049207, PMC6031986]

Tryptophan

Research Dose: 500mg-1 gram per day for insomnia.

Theoretically, tryptophan would probably be most helpful for people with low protein intake who would have lower intake of the amino acid, tryptophan. Small clinical studies suggest that oral L-tryptophan may modestly improve symptoms in patients with insomnia. One small clinical study shows that taking L-tryptophan orally, 1 gram 20 minutes before bed, might decrease the time it takes to fall asleep and improve mood when compared with placebo in healthy people with insomnia. [PMC469515/][PMC161739/]

Other Ingredients in Sleep Aids

Passion Flower

Passion Flower A recent clinical study aimed to investigate how Passion flower extract affects sleep quality in individuals with insomnia. The study included 110 participants diagnosed with insomnia. Participants were randomly assigned to receive either Passionflower extract or a placebo for two weeks. The study found that the group receiving Passionflower extract showed a significant increase in total sleep time compared to the placebo group. Sleep efficiency and wakefulness after falling asleep also improved in the Passionflower group. [PMID: 31714321]

Saffron

Saffron One study aimed to investigate whether a saffron extract called “affron” could improve sleep in adults with self-reported sleep problems. Sixty-three participants were randomly assigned to receive either the saffron extract or a placebo for 28 days. Results showed that the saffron extract group experienced greater improvements sleep quality ratings compared to the placebo group. Participants tolerated the saffron extract well without reporting any adverse effects. [PMC7849671]

To Sum It All Up…

When it comes to achieving better sleep, exploring natural supplements can be an appealing option. The beauty of sleep supplements lies in their safety and non-addictive nature. Unlike certain prescription sleep aids, these supplements generally pose minimal risks and side effects, making them a viable choice for those seeking to improve their sleep quality without dependency.

Supplements such as melatonin, valerian root, magnesium, L-theanine, chamomile, and passionflower offer a range of natural solutions to promote relaxation, calmness, and a restful night’s sleep. While supplements can be a helpful tool, they are not magical cure-alls for sleep issues. Establishing a consistent sleep routine, creating a sleep-friendly environment, and addressing any underlying factors affecting sleep are crucial for long-term improvement.

Be careful with supplements if you have underlying health conditions or are taking medications. Your medical provider can give you personalized guidance, ensure compatibility with your unique situation, and help you make informed decisions about which supplements may be right for you.

Remember, getting critical sleep is essential for overall well-being, and exploring natural and non-addictive sleep supplements can be a valuable step towards achieving the rejuvenating rest your body deserves.