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Top 10 Supplements to Try For Improved Sleep

Top 10 Supplements to Try For Improved Sleep

  • 6 min read

Picture it: you’re laying in bed trying to relax, only to find yourself still staring at the ceiling hours later. Or maybe you drift off to sleep, but you jolt awake and can’t seem to get back to bed. 

Sleep deprivation is no joke. Over time, dysfunctional sleep patterns impair us physically and mentally. 

Depression, fibromyalgia, sleep apnea, immune disorders, chronic fatigue, and other health conditions are all linked to chronic lack of sleep. 

We need proper sleep to boost our mood, keep energy levels up, and clear out unnecessary chatter from our brains. 

So what do you do when you just can’t fall or stay asleep? And how do you know when it’s become a problem? Does using supplements like magnesium oil for sleep actually work, or is it all just a myth?

We’ve gathered ten supplements that may help you get some solid shut-eye, all backed by science. But before we dive in, let’s first cover a few caveats. 

Caveats to Consider

Most people may think that a lengthy sleep is equivalent to quality sleep. In reality, too long of a night’s rest can be just as harmful as a lack of sleep. 

The sweet spot requires somewhere between seven to nine quality hours of sleep that should include: 

  • Falling asleep in at least 30 minutes (or less)
  • Not waking up more than once each night
  • Falling back asleep within 20 minutes of waking in the middle of the night

Although certain supplements may help improve these metrics, you should always consult your doctor before trying any new supplements, herbs, or over-the-counter sleep treatments. 

Certain medications may interact with your existing prescriptions, such as blood thinners. 

Moreover, it’s important to rule out any sleep disorders that may be causing your sleep troubles, such as sleep apnea. 

Now that we’ve got that warning out of the way, let’s take a look at our first supplement for superb sleep: magnolia bark. 

1. Magnolia Bark for Reduced Inflammation

Magnolia bark has long been thought of as a gentle sedative derived from the bark of magnolia trees. 

Magnolia bark is chock full of natural compounds that not only reduce inflammation but reduce stress and offer huge benefits for better sleep and improved memory. 

Bioactive compounds found in this supplement have been shown to boost time spent in both REM sleep and slow-wave sleep phases. 

Furthermore, magnolia bark may lower both cortisol and adrenaline levels, helping us relax with ease in the evenings. 

2. L-theanine in Teas

If you’re a big tea drinker, you’re in luck. Most teas include l-theanine, an amino acid known for its calming effects, including black tea, green tea, oolong, or white tea.

This compound is known to block receptors in the brain responsible for stress responses, helping to decrease stress and support improved sleep. 

A 2020 study found that 200 mg of l-theanine is best to reap the benefits of its soothing effects and improve overall focus. 

3. Gamma-Aminobutyric Acid (GABA) to Calm the Nervous System

Gamma-Aminobutyric Acid, typically known as GABA is the body’s central neurotransmitter for the central nervous system. 

Our bodies use GABA to quiet down the nervous system and mind, improving sleep and helping us fall and stay asleep longer.

Research suggests that those with low GABA levels experience insomnia at higher rates than individuals with normal GABA rates. 

By consuming at least 100 mg of GABA, your sleep quality may drastically improve, along with overall mood, premenstrual syndrome, anxiety, and depression. 

4. Passionflower to Boost GABA 

Passionflower has a rich history as a beloved herb. It grows throughout South America and the southern US and has been used for medicinal purposes since at least the 16th century!

Passionflower is thought to increase GABA levels in the brain to help regulate mood and anxiety, counteracting neurotransmitters that cause stress and excitement. 

One study found that passionflower drastically improved sleep patterns in mice, including slow-wave sleep, and REM sleep. It also helped the mice fall asleep faster than usual. 

5. Melatonin for Jet Lag

Here’s one sleep-boosting supplement you’ve probably heard of once or twice: melatonin. 

We naturally secrete melatonin at night to signal to the body and brain that it’s time for sleep. 

Melatonin supplements are thought to help us adjust to bedtimes we aren’t used to, such as a time zone change due to travel. 

That said, there is limited evidence that melatonin actually boosts our sleep quality in the long term, so it may be best used as a short-term solution for changes in your routine, like jet lag

6. Vitamin D for Overall Improved Health

Vitamin D deficiencies are all too common. In fact, an estimated 1 billion people worldwide are thought to be deficient in vitamin D. 

Low vitamin D is associated with depression, weight gain challenges, certain types of cancer, diabetes, heart disease, and, you guessed it, sleep disturbances. 

When we sleep less, our circadian rhythms get out of wack. When we get less sunlight and vitamin D from our food, it becomes harder to regulate our sleep-wake cycles. 

It’s a tough cycle to break. By increasing your vitamin D intake through supplements and safe exposure to sunlight, your sleep-wake cycles fall into a natural rhythm, improving sleep quality. 

 

@somnifix Reply to @dion9320 sunlight exposure is directly tied to your #circadianrhythm ☀️ #sleep #insomnia #learnontiktok #didyouknow via @Kodiak Richards ♬ The Office - The Hyphenate

 

7. Lavender to Relax the Body and Mind

Lavender is more than just a fragrant plant and kitchen herb. It’s been used for centuries to aid in relaxation and sleep. 

Lavender essential oils, for example, have been proven to boost sleep quality in postpartum women and soothe the body and mind from anxiety and insomnia. 

Diffusing lavender oil into the air, placing dried lavender pouches under your pillow, or drinking lavender tea may help ease your racing mind at night by inducing rest and relaxation. 

8. Magnesium Oil for Improved Sleep

Much like vitamin D, many of us are deficient in magnesium. In reality, around half of all Americans have a magnesium deficiency

Magnesium helps to relax the muscles and has even been shown to help improve restless leg syndrome, which has long been associated with sleep disturbances

Like passionflower, magnesium increases GABA in the brain, helping send calming messages to our neurotransmitters. 

Using magnesium oil for sleep may not only help improve your sleep quality, but the total number of hours of sleep you get each night. Even Kourtney Kardashian swears by it

A recent study put this to the test, as findings proved that participants who ingested magnesium slept better than those who were given a placebo

While there are many types of magnesium oils for sleep on the market, magnesium glycinate is the most commonly used form for improving sleep. 

Moreover, certain magnesium oil sprays can be applied directly to aching muscles to reduce pain and induce relaxation. 

9. 5-Hydroxytryptophan (5-HTP) to Boost Serotonin

Serotonin, regulates mood, cognition, learning, memory, and more. It’s also a huge player in initiating sleep. 

5-HTP, an amino acid, is converted to serotonin in the brain, helping us fall and stay asleep. 

 

This supplement has been shown to increase REM sleep by around 25% while boosting non-REM stages 3 and 4 without increasing overall sleep time. 

That said, 5-HTP may interfere with other medications and boost serotonin levels to dangerous highs, leading to serotonin syndrome. 

Serotonin syndrome is associated with mental changes, rapid heart rate, fluctuating blood pressure, hot flashes, and in extreme cases, coma. 

10. Cannabidiol (CBD) to Ease Into Relaxation

Chances are, you’ve heard of cannabidiol (CBD). CBD is found in marijuana and hemp but lacks the psychoactive properties of tetrahydrocannabinol, or THC. 

CBD is thought to improve mental focus, reduce anxiety, boost sleep quality, and reduce insomnia. Furthermore, there’s no psychological “high” associated with its use. 

CBD is also proven to reduce chronic pain, a huge contributor to sleep disturbances. It is available in many forms, including capsules, oils, tinctures, gummies, topicals, and smokable flower. 

(Bonus) Shut Your Mouth With SomniFix 

Our last recommendation isn’t a hard-to-find tea or fancy magnesium oil for sleep, it’s a natural remedy that’s right under your nose. 

Truth be told, itis your nose

Airway disorders have long been tied to health and sleep challenges. Mouth breathing harms our health, while nasal breathing boosts it

You can put in the work to switch from mouth breathing to nasal breathing during the day. But at night, you need some extra assistance. 

That’s where mouth tape steps in! SomniFix Mouth Strips are designed to safely and effectively seal the lips and promote a proper tongue posture and, consequently, nasal breathing. 

Our strips not only prevent snoring, they also improve sleep, all while staying gentle and kind to the skin. 

SomniFix Mouth Strips feature a gel-like adhesive that’s gluten-free, hypoallergenic, and won’t cause an annoying, painful rash like other tapes on the market. 

Nasal breathing during sleep is the quickest, most natural way to improve your rest over time. Add SomniFix to your sleep schedule to experience the most effective, natural sleep “supplement” yet!

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