There is nothing more satisfying or refreshing than a good night’s sleep. Unfortunately, so many people struggle with sleep concerns each night. Although, that doesn’t have to be the case! Let's jump into the best natural supplements for sleep!
There are many natural remedies that can help your nightly z’s, but first let’s touch on melatonin. Melatonin is our “sleep hormone” that our bodies naturally produce throughout the day, and peaks at night, to prepare us for sleep. Although we naturally produce melatonin, it can also be taken in supplement form as there are many factors that can inhibit its natural production. Melatonin is a short-term remedy that is great for breaking a cycle of continuous sleepless nights or to help get your body back into its natural circadian rhythm. Daily use of melatonin can not happen. Taking too much melatonin or taking it every night can result in daytime fatigue, headaches, and even dizziness.
What To Look Out For When Buying Sleep Supplements
Like anything else, it is extremely important to read ingredients and food labels. Look for a third-party tested supplement when buying. Third-party testing on supplements ensures quailty ingredients and correctly labeled bottles. Supplements not regulated by the FDA can contain artificial fillers and coloring, binders, preservatives, and emulsifiers. This takes away from the nutrient content in the supplement, and some can lead to adverse health effects.
The first supplement for sleep that I reccomend is magnesium glycinate. There are many different forms of magnesium. However, magnesium glycinate, in particular, is one of the most absorbable forms and is best for relaxation and improving sleep. Glycine binds to magnesium clycinate which helps the absorbtion. Glycine is a non-essential amino acid, meaning that our body naturally produces it. It acts as a neurotransmitter in the central nervous system, promoting relaxation and lowering cortisol in the body. Not only is it very bioavailable but it is a great option to support a good night's sleep due to its calming effects. This form of magnesium is recommended to treat magnesium deficiency because it can increase levels and be absorbed more efficiently.
Your body naturally produces the amino acide, 5-HTP. When you consume foods rich in tryptophan, like turkey, nuts, and seeds, your body converts it into the amino acid 5-HTP, which then converts into serotonin, then melatonin. Due to its ability to increase the synthesis of serotonin, 5-HTP has been shown to help individuals fall asleep faster, improve the overall quality of sleep, as well as to aid in the treatment of insomnia.
Gamma-Aminobutyric Acid (GABA)
GABA is a natural neurotransmitter in your brain that inhibits or decreases the activity of the nervous system. In the brain, it attaches to GABA receptors which generate a calming effect for the body. These mechanisms can help lower feelings of stress, anxiety, and restlessness, which in turn can facilitate a restful night’s sleep. Fermented foods like kimchi and tempeh contain small amounts of GABA, in addition to supplementation.
Cannabidiol (CBD) has gained popularity and has been touted for its many health benefits including improving sleep. Cannabis plants create the chemical compound of CBD. It does not contain tetrahydrocannabinol (THC) which is the component that causes a “high”. Lower feelings of anxiety, relief of physical pain and improved mood are all proven benefits of CBD. Reduced symptoms of insomnia after taking CBD in various forms have been studied and shown.
Black and green tea both contain the amino acide, L-theanine. Relaxation benefits along wtih easing feelings of stress and anxiety are all known benefits of L-theanine. It does this by increasing the production of specific brain waves which create a relaxation response. L-theanine can be taken as a capsule or tablet, or as a tea. Try incorporating some L-theanine into your nightly routine to support restful sleep.
For hundreds of years in Ayurvedic medicine, relieving stress and promoting a state of calming has been a task for the adaptogenic herb of ashwagandha. Adaptogens are herbal pharmaceuticals that help the body adapt to stress. Ashwagandha helps to reduce excess production of cortisol by acting on the adrenal glands, controlling shock proteins, and reducing the activity of the HPA axis which regulates your stress response. Ashwagandha can be taken daily in capsule form, as a tincture, or in tea. This is a great option for a natural sleep supplement as it’s generally safe and effective for most people. However, always check with your doctor before adding it to your routine.
Vessel Fuel is a personalized multi-vitamin supplement that is designed to provide just what your body needs, and nothing it doesn’t; all based on your Vessel test results. We like to think of it as an autopilot for your general wellness. When you take a Vessel test, you will receive results that will let you know if you are low in any nutrients. Based on that information, we’ll send you supplements to help improve your levels or include supplements that address any other individual concerns. For example, we can include Ashawaganda or L-theanine to help support sleep or feelings of stress. And we’ll personalize that formula from month to month to accommodate your results and even add up to 70 other nutrients like Vitamin D, and Omega 3s, for example. That way, you can get all your supplements in one bottle.
Vessel fuel also works with Vitamin Angels to donate Vitamin A and deworming to a child in need for a FULL YEAR for every bottle you purchase. Because we believe everyone deserves to have the nutrients their body needs to feel and perform at their best.
Plus, with a Vessel Health membership, you also get free and unlimited access to nutritional coaching live on chat. You can ask any sleep supplement, nutrition, lifestyle questions you have and they'd be happy to give meal ideas, lifestyle reccomendations to help you reach your goals! This includes fitness, sleep, mood, body, focus, energy, beauty, digestion and more!
It is important to consult with your doctor or a healthcare professional before adding any new supplements to your routine, as they can potentially have side effects and may not be for everyone.
Try incorporating one of these natural supplements into your bedtime routine or whenever you find yourself tossing and turning at night. Reap the benefits of calming herbs to help you gently doze off to sleep. Take control of your night so you can wake up feeling refreshed and energized to seize the day!
Sara Chille See all the author’s articles