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Sleep is crucial for overall health and well-being, playing a vital role in various bodily functions. It is during sleep that the body repairs tissues, consolidates memories, and regulates hormones. Insufficient sleep can lead to a myriad of health problems. These may include impaired cognitive function, weakened immune system, and increased risk of chronic diseases. High quality sleep maintains emotional balance and mental health which regulates mood and stress levels.
The natural sleep-wake cycle, or circadian rhythm, is an internal process that regulates the sleep-wake cycle over a 24-hour period. This biological rhythm is influenced by environmental cues, primarily light and darkness. Exposure to light suppresses the production of melatonin, the hormone that promotes sleep, while darkness stimulates its release. Disruptions to this cycle can lead to sleep disturbances and circadian rhythm disorders. These disruptions may occur due to irregular sleep schedules or exposure to artificial light at night. Aligning your lifestyle with your environment’s light cycle is one of the best ways to improve your sleep.
There are also natural solutions that can improve sleep quality without relying on harmful pharmaceuticals. Examples include: mindfulness meditation, relaxation techniques, and herbal remedies can help calm the mind and body, facilitating the transition to sleep. Creating a sleep-conducive environment by minimizing exposure to screens, reducing noise and light pollution, and maintaining a comfortable sleep environment can enhance sleep quality.
Supplements can also provide some benefit. It’s important to note, however, that supplements should be used to aid your sleep not replace it. And as always, be sure to run any supplement passed your doctor before you try it.
Here are 7 natural supplements to upgrade your sleep by promoting relaxation and supporting the body’s sleep-wake cycle:
1. Magnesium
Magnesium is a mineral that regulate neurotransmitters and hormones involved in sleep. This makes it a valuable micronutrient for promoting restful sleep. It helps activate the parasympathetic nervous system, which induces relaxation and prepares the body for sleep. Taking magnesium before bed also regulates the production of melatonin, the hormone that signals the body to sleep.
2. Ashwagandha
Ashwagandha is a powerful adaptogenic herb used in traditional Ayurvedic medicine. In addition to helping the body adapt to stress it also offers several benefits for sleep health. Its natural calming properties help to reduce stress and anxiety levels – two common contributors to sleep disturbances. By modulating the body’s stress response and promoting relaxation, ashwagandha can help individuals achieve a sense of calmness and tranquility. This is conducive to falling asleep and staying asleep throughout the night. Ashwagandha also helps to regulate cortisol levels, the hormone associated with stress. This can further support improved sleep quality.
3. Tart cherry juice
Tart cherry juice is renowned for its potential to enhance sleep quality and duration. Tart cherry juice offers a natural blend of sleep-promoting properties because of the compounds it contains. Melatonin is found in abundance in tart cherries, helping to signal the body that it’s time to rest.
The antioxidants in tart cherries, such as anthocyanins, flavonoids, and phenolic compounds, help reduce inflammation and oxidative stress. Anthocyanins, responsible for the deep red color of tart cherries, are potent antioxidants that help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation. Flavonoids, another group of antioxidants found in tart cherries, have been linked to various health benefits, including cardiovascular health and immune support. Phenolic compounds, such as quercetin and ellagic acid, are also abundant in tart cherries and contribute to their antioxidant properties.
4. Melatonin
Melatonin supplements can be beneficial for sleep, especially for individuals who struggle with insomnia or have difficulty falling asleep. Melatonin is a hormone naturally produced by the pineal gland in response to darkness, signaling the body that it’s time to sleep. However, factors such as jet lag, shift work, or disruptions to the sleep-wake cycle can affect melatonin production.
Supplementing with melatonin can help regulate the sleep-wake cycle and promote faster onset of sleep. It’s particularly useful for resetting the body’s internal clock when traveling across time zones or adjusting to changes in sleep schedules. Additionally, melatonin supplements are generally considered safe and non-habit forming when used appropriately. This makes them one of the most popular supplements for improving sleep quality and overall well-being.
5. 5-HTP
A 5-HTP (5-hydroxytryptophan) supplement may be beneficial for sleep due to its role in the production of serotonin. 5-HTP is a precursor to serotonin, meaning it’s converted into serotonin in the brain. And serotonin is the precursor to another neurotransmitter that you’re familiar with at this point which is melatonin. Therefore, so 5-HTP plays a key role in regulating the sleep-wake cycle.
Make sure to consult with a healthcare professional before starting a 5-HTP supplement (or any supplement for that matter) to ensure it’s appropriate for your individual needs and health status.
6. GABA
GABA (gamma-aminobutyric acid) is the primary inhibitory neurotransmitter in the brain. It’s responsible for reducing neuronal excitability and promoting feelings of calmness and relaxation. Taking a GABA supplement may be beneficial for sleep due to its calming and relaxing effects on the central nervous system.
By increasing GABA levels in the brain, GABA supplementation can help quiet racing thoughts, reduce anxiety, and induce a sense of tranquility, all of which are conducive to falling asleep and staying asleep. GABA may also support the body’s natural sleep-wake cycle by promoting deeper and more restorative sleep stages.
7. Valerian root
Valerian root has been used for centuries as a herbal remedy to promote relaxation and alleviate insomnia. It contains compounds such as valerenic acid and valerenol. These act on GABA receptors in the brain to induce feelings of tranquility and reduce anxiety.
Valerian root enhances GABA activity which helps to calm the mind, ease tension, and facilitate the transition to sleep. Valerian root also improves sleep quality by increasing the amount of time spent in deep sleep stages. Taking a valerian root supplement may be beneficial for sleep due to its natural sedative properties and calming effects on the central nervous system.
8. Coffee cruda
Derived from the coffee plant, Coffea Cruda is a homeopathic remedy known for its calming effects on the nervous system. Despite being sourced from coffee, Coffea Cruda is prepared in a highly diluted form that eliminates caffeine content and retains only its therapeutic properties. It is often used to alleviate sleeplessness caused by racing thoughts, mental hyperactivity, or excessive caffeine consumption.
By calming an overactive mind and reducing mental agitation, Coffea Cruda supplementation may help individuals achieve a state of tranquility conducive to falling asleep and staying asleep. Incorporating Coffea Cruda into one’s bedtime routine may offer a natural and gentle approach to addressing insomnia and improving sleep quality.
My favorite sleep supplements
In order to avoid taking a handful of supplements before bed, I’d recommend the following which combine several from this list into one pill. I’d also recommend choosing 1 to try at a time. Try it for at least a few weeks to see if it works for you. If you don’t notice a difference in your sleep quality, try a different one.
New Chapter Magnesium + Ashwagandha Tablets
This non-melatonin supplement not only supports calming and relaxation, but also supports muscle, bone and heart health. This formulation includes a proprietary form of magnesium that is absorbed in the GI tract better than most magnesium powders on the market. This formulation includes Magnesium from sea salt, and magnesium in the form of Magnesium bisglycinate. Other forms of magnesium, such as magnesium citrate or magnesium oxide, can be rough on the GI tract.
Primal Harvest Sleep Capsules
This supplement contains melatonin and herbs that support rest such as: valerian root, chamomile, lavender, lemon balm, and hops. They’ve also included amino acids that are needed by the body to regulate mood, sleep and stress such as GABA and L-tryptophan. But that’s not all! They also include magnesium in the form of Magnesium bisglycinate which is easily absorbed into the GI tract.
MedChoice 12-in-1 Capsules
This is one of my favorite melatonin supplements that I’ve tried (and I’ve tried a lot of them). It contains many players on my list above plus some others that I didn’t mention. The company claims that it promotes relaxation by stimulating alpha brain wave activity which is associated with calmness. I don’t know how it works, but I take 2 of these as soon as I get into bed and 20 minutes a later, I’m out!
SugarBearPro Gummies
I’ll admit that I’ve never actually tried these since I prefer capsules over gummies, but a couple of my clients have and they say they work great for helping them fall asleep. And I also did some research on the product to make sure it’s high-quality and natural. And that they are! Each gummy is only 10 calories (mostly because they contain raw cane sugar), and all natural ingredients. What makes this product unique from the others is that it contains Vitamin B6, L-Theanine, Blue Passionflower, and Lemon Balm Leaf in addition to several of the supplements I wrote about above (Melatonin, valerian root, and 5-HTP).
Coffea Cruda Homeopathic Pellets
While this supplement only contains 1 ingredient, I recommend it because it’s a non-melatonin supplement and can be combined with any of the others listed above. It’s particularly useful for those who have trouble falling asleep due to a racing mind. Just place 3-5 pellets under your tongue at bedtime, and let all of your worries melt away as the pellets do.
What's next?
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