Sleep Supplements
In my previous newsletters, we discussed that getting good sleep is very important for our overall health and how to improve our sleep by changing our behaviors. The big takeaway from my last article is that we should create a cool, dark atmosphere that promotes sleep and a consistent bedtime routine that relaxes us.
However, sometimes changing our sleeping habits is not enough to improve our quality of sleep. If you still have difficulty getting high-quality sleep after changing your habits, you might want to start supplementation. There are many different supplements on the market that claim to promote sleep. In this article, I will focus on the most effective natural supplements that can promote high-quality sleep and I will debunk some sleep-related myths. I will refrain from discussing over-the-counter or prescribed medication to promote sleep.
#1. Alcohol
Alcohol is commonly misconceived as a substance that can promote sleep. Due to alcohol’s ability to induce feelings of lethargy, relaxation, and drowsiness, some people believe that alcohol helps them sleep. However, regular and binge consumption of alcohol can greatly decrease an individual’s ability to get quality, deep sleep. Alcohol actively inhibits the body's ability to get REM sleep, especially later in the sleep cycle. Also, low to moderate consumption of alcohol can delay the onset of sleep. Regular consumption should be avoided before bedtime. Alcohol has many negative side effects, one of the most significant side effects being a decrease in sleep quality.
#2. Melatonin
Melatonin is a naturally produced hormone that helps promote sleep. Melatonin’s release is strongly related to our natural circadian rhythm. When your circadian rhythm is thrown off, from jet lag or a work shift change, melatonin is a great supplement to help your body get back in sync. Many people will notice a positive difference in the onset of drowsiness and readiness to sleep when they supplement with melatonin. If you have to change your sleep habits or you are having trouble falling asleep at night, melatonin is a great supplement to help you sleep. After a couple days of supplementing melatonin, your body should realize the shift in circadian rhythm and you will no longer need to supplement.
#3. Magnesium
Magnesium is a mineral that is essential for many bodily functions, including nerve function and sleep. Magnesium can help relax your body by signaling the release of melatonin and GABA (another relaxing brain chemical). Magnesium is especially effective at increasing sleep quality for individuals that have chronically low levels of magnesium. Oftentimes, elderly individuals and individuals suffering from insomnia might have low magnesium levels. Magnesium’s effects can be enhanced by supplementing with zinc and vitamin B6 and B12. Many sleep supplements that contain magnesium will also have these other vitamins and minerals.
#4. Glycine
Glycine is a nonessential amino acid that plays a critical role in our nervous systems. When glycine is supplemented in a low dose of 3 grams per day, it can help promote high-quality sleep. Glycine functions a little differently than the above sleep-promoting supplements. When glycine is supplemented at a dose of 3 grams or greater, it can slightly decrease a person’s body temperature. A slightly lower body temperature helps signal to the body that it is time to sleep. Some studies have also shown that supplementation of glycine before bed helps sleep-deprived individuals feel more rested the next day. There are many sleep supplements that will contain both magnesium and glycine.
#5. Valerian Root
Valerian root is a natural herb that has been used for centuries in Eastern medicine to help with feelings of anxiety and depression. Valerian root can also help improve the onset of sleep and sleep quality. Valerian root can be found in many herbal bedtime teas or in pill form. Valerian has varying effects for different individuals but is considered safe to consume. If you enjoy good nighttime tea, you might want to try a valerian root tea next.
Honorable Mention- Lavender
The scent of lavender is another sleep aid that deserves an honorable mention in this list. The lavender-scented essential oil has been used for years to help promote sleep. Lavender helps induce feelings of drowsiness and relaxation as well as improve the onset of sleep. Lavender has even stronger effects if it is used daily. With consistent use, your brain will create a strong association between the scent of lavender and sleep. The scent association with sleep will compound with lavender’s effect to promote quality sleep and make it even better. If you like to use a diffuser, try adding some lavender essential oil to your diffuser before bed.
For individuals that struggle to sleep, sometimes changing sleeping habits is not enough to improve their sleep. If you think you are one of those people, you might want to look to supplementation. First thing first, if you are a heavy drinker, you should strongly consider changing your drinking habits. Alcohol has a terrible impact on your sleep. If you are changing up your sleep schedule or experiencing jet lag, melatonin can help you get back on track. For those of you still experiencing trouble falling asleep, look for sleep supplements containing magnesium, glycine, or valerian root. Hopefully, these natural supplements will be enough to improve your sleep and decrease the need for more extreme medication with stronger side effects. If all of these supplements are still not enough, next week’s article will go over some technology that could also help you sleep.
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Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up—PMC. (n.d.). Retrieved January 22, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212970/
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