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Balance your natural ability to sleep with these proven supplements
Getting a good night’s rest is essential for optimal health and well-being. Unfortunately, many of us struggle with sleep and can benefit from natural supplements to help us get the restful sleep we need. Here are five supplements that can help you sleep better tonight.
Sleep is a natural function of the body in all animals and when we have challenges sleeping, it can mean something in our body is off. This is where sleep supplements are useful.
In this post I cover proper sleep hygiene but I want to take a deeper dive into supplements that balance the body and help your waking life be more rested, productive and calm.
For hot sleepers: This wizardry of a fiber makes an icy cool blanket for a reasonable price. It is great for hot sleeper like me. I won’t be without it!
Before the list begins, Melatonin is popular but I would caution against synthetic forms as it can cause allergic reaction and even “hang” you over into the next day or two.
Magnesium is the #1 supplement for sleep
You may already know a large majority of people are low on this mineral, even those who eat a whole food diet. Soil is depleted of this mineral therefore the food grown has less available to our body when we consume it.
Magnesium will likely fix restless leg syndrome if those creepy crawlies are what stop you from dozing off. There are more ways magnesium helps sleep though.
Magnesium helps muscles relax. There are MANY types of magnesium so you need to chose the correct one if you’re looking for one to send you to dreamland. If you have tried magnesium to help you sleep and it didn’t change much for your, it may be because it was the wrong type.
Just a few to put on your sleep radar:
- Magnesium oxide: This version of poorly absorbed by the body and best skipped. It won’t help sleep.
- Magnesium glycinate is effective for treating anxiety, depression and sleep issues so you’ll want to look for this form to help with your sleep and overall relaxation.
- Magnesium chloride- often found in topical treatments like magnesium oil. While not shown to increase magnesium levels in the body, in my own experience and people I have recommended magnesium oil to it helps sleep especially when applied to the tops of the feet. A spray bottle like this will last quite a long time (my current bottle is nearly 3 years old and I use it 1-3x per week). Keep it by the bed if you wake up during the night. Spritz on sprays and you may find you’ll fall back asleep quickly.
Inositol for sleep
Inositol is a natural compound that has been gaining popularity as a supplement for improving sleep quality. It is a type of sugar alcohol that is found in various foods, such as fruits, grains, and nuts. Inositol plays a crucial role in the communication between brain cells and the regulation of neurotransmitters.
One of the main reasons why inositol is beneficial for sleep is its ability to reduce anxiety and promote relaxation. It acts as a natural mood stabilizer and has been found to have a calming effect on the brain. By reducing anxiety and promoting relaxation, inositol can help individuals fall asleep faster and experience a deeper, more restful sleep.
In addition to its calming effects, inositol also plays a role in the regulation of serotonin, a neurotransmitter that is involved in mood and sleep. Serotonin helps to regulate the sleep-wake cycle and is essential for maintaining a healthy sleep pattern. By increasing serotonin levels, inositol can help to improve sleep quality and reduce the occurrence of sleep disturbances.
Furthermore, inositol has been found to have antioxidant properties, which can help to protect the brain from oxidative stress and damage. This can be particularly beneficial for individuals who experience sleep difficulties due to chronic stress or other factors that can contribute to oxidative damage.
Overall, inositol is a promising supplement for improving sleep quality. Its ability to reduce anxiety, promote relaxation, regulate serotonin levels, and provide antioxidant support make it a valuable addition to any sleep routine. Incorporating inositol into your bedtime routine may help you achieve a more restful and rejuvenating sleep.
This powerful supplement works especially well when combined with magnesium. Inositol helps with blood glucose levels. When they are out of whack you may experience heart palpitations or a racing heart. Carbs and sugary foods should be avoided in the later parts of the day (no ice cream after dinner) to help with this.
Inositol can calm these levels and help you slip into a restful state and sleep more deeply.
The National Institute of Health also posted this study and the results were conclusive about the effects of inositol for sleep:
GABA for sleep
Another supplement that can be beneficial for improving sleep quality is GABA, or gamma-aminobutyric acid. This is a favorite of mine. GABA is an amino acid that acts as a neurotransmitter in the brain. When GABA levels are low or depleted, it can lead to increased stress, anxiety, and difficulty sleeping.
Supplementing with GABA can help to support and replenish low levels of this amino acid in the body. Many people refer to GABA as “nature’s Xanax” because it has a calming effect on the brain without causing drowsiness. By taking GABA, you can help to reduce feelings of anxiety and racing thoughts that can contribute to insomnia.
GABA works by binding to specific receptors in the brain, known as GABA receptors. When GABA binds to these receptors, it inhibits the activity of certain brain cells, resulting in a calming and relaxing effect. This can help to reduce stress levels and promote a sense of calmness, making it easier to fall asleep and stay asleep throughout the night.
If you struggle with anxiety or have difficulty winding down at night, GABA may be a supplement worth considering. By supporting healthy GABA levels in the brain, it can help to alleviate stress, promote relaxation, and improve sleep quality. Incorporating GABA into your bedtime routine may be just what you need to achieve a more restful and rejuvenating sleep.
L-Theanine is another supplement that can be beneficial for improving sleep quality. This amino acid is commonly found in green tea and has been shown to have calming effects on the brain.
L-Theanine works by increasing the production of alpha brain waves, which are associated with a state of relaxation and mental alertness. By promoting these alpha waves, L-Theanine helps to calm a racing mind and reduce feelings of anxiety and stress that can interfere with sleep.
Many people who take L-Theanine report feeling refreshed and well-rested after a night’s sleep. This is because L-Theanine helps to promote a sense of calmness and relaxation, making it easier to fall asleep and stay asleep throughout the night.
In addition to its calming effects, L-Theanine has also been found to improve sleep quality by increasing the production of serotonin and dopamine in the brain. These neurotransmitters play a key role in regulating mood and promoting a sense of well-being, which can contribute to a more restful and rejuvenating sleep.
If you struggle with a racing mind or have difficulty winding down at night, L-Theanine may be a supplement worth considering. By promoting relaxation and reducing anxiety, it can help to improve sleep quality and leave you feeling refreshed and revitalized in the morning.
This is an ancient remedy for conditions such as anxiety, PMS, depression, sleeplessness and even headaches. It has a sedative effect and includes very low levels of GABA.
It is likely Valerian can impact serotonin receptors. These receptors are part of the process for sleep and good mood.
You may have to tinker around with which supplement or combination of supplements listed are the best for you to optimize your sleep and kick insomnia to the curb. The Life Chill Life brand is all about cultivating more calm in all areas of life and the foundation is good sleep each and every night so make this a priority and see what works best for your body.
Each body is different and responds to stress differently in addition to having differing levels of balance so one supplement is not a blanket panacea for all.