When it comes to getting a great night’s sleep, there are all sorts of different things you can try to turn the odds in your favour. Avoiding distractions like your smartphone, coupled with getting more exercise and creating an environment that’s more conducive to sleep can all help, but something that is often overlooked is supplements.
We’re not talking about medication like sleeping tablets here, we’re focusing on natural, sleep-promoting supplements that can aid a little more shut-eye.
Magnesium
Magnesium is a mineral that has a relaxing effect on your body and mind, and can lead to improvements in your sleep quality. This has been proven by numerous studies, with magnesium shown to relax muscles and help to regulate the production of melatonin, the body’s all important pre-sleep hormone. Women need around 310-320 milligrams of magnesium a day, while men should aim for 400-420 milligrams.
Vitamin B
More specifically, we recommend Vitamin B6 as it is an essential nutrient which is also involved in the production of serotonin and melatonin. A deficiency of B6 has been linked to insomnia and depression.
Zinc
A staple and even more so when it comes to sleep issues. Zinc plays a role in the regulation of neurotransmitters that are involved in sleep. It’s an excellent sleep-aid and provides a calming effect. It helps in the production of melatonin, which should be at high levels during the night. The recommended daily zinc intake varies by age and gender, with 8-11 mg/day being standard for most adults. Avoid taking a maximum of 25 mg/day. Exceeding this limit can carry harmful effects.
5-HTP
Short for 5-hydroxytryptophan, 5-HTP is a compound your body makes from food that it uses to produce melatonin. Studies show that 5-HTP can improve your overall mood and ease the symptoms of stress and anxiousness that can be such problematic sleep blockers. Reducing those symptoms can shorten the time it takes to fall asleep and increase sleep longevity. Experts recommend taking 100-300 milligrams of 5-HTP before bedtime. It’s worth looking for a supplement that also contains vitamin B6 as that can help with metabolisation.
L-theanine
L-theanine is another supplement that can promote sleep. Consuming up to 400 milligrams of this amino acid, found naturally in tea leaves, may help increase relaxation and stress. It has also been shown to shorten the time to get to sleep and improve the quality of sleep.
Jujube
The jujube fruit is a small, round, date-like fruit which is packed with vitamins, minerals and fatty acids, but it’s also an excellent sleep booster. The compounds in jujube can increase your levels of the calming neurotransmitters Gamma-aminobutyric acid (GABA) and serotonin to lengthen the duration of your slumber and increase the time you spend in restorative slow-wave sleep.
Glycine
Glycine is a sleep-stimulating amino acid and neurotransmitter that’s produced by the body naturally and is found in high-protein foods such as meat, fish and eggs. Glycine helps the body make serotonin, which is a key hormone that has a big effect on our sleep and mood. A study shows that glycine supplements can help people fall back to sleep more quickly and spend more time in rapid eye movement (REM) sleep. It may also help you move more quickly into deep, slow-wave sleep.
Overview
These sleep supplements are all safe to take, but as with any supplement, review any effects each may have on you, as everyone’s body can behave differently. For this reason, introducing new supplements individually for a period of time is useful, seeing the reaction for each. If you’re breastfeeding or pregnant, you should always consult with your doctor before taking any new supplements.
If considering taking a ‘combined sleep supplement’ to help improve your sleep quality, you should make sure it meets the following requirements:
- It has to be lab-tested, and have no fillers or special additives
- It should contain the following ingredients, which are particularly well-supported by numerous studies for their effectiveness in boosting sleep quality: Passiflora, Vitamin B6, Melatonin, Sodium, Gaba, and Pyridoxine HCL. These are higher-quality natural ingredients for improving your sleep quality, and are supported by substantial studies.
- The supplements should be directed at improving deep and REM sleep; the most restorative phases of your sleep.
- Choosing natural remedies over medication is a favoured approach with treating sleep health concerns.
- Do not buy any supplement which contain prescribed medication, unless your doctor has reviewed your health concerns and general health, and moved onto prescribing it.
Want to know more about improving your sleep? Then find out more by visiting Sweet Dreams Sleep Coaching, or get in touch with any questions.
