Sleep is a vital part of our daily routine, impacting our mental and physical health 1. However, many people struggle with achieving quality sleep. Thankfully, there are numerous supplements available that can help optimize your sleep. Here are some of the best supplements that can help you fall asleep faster and sleep better.
1. L-Theanine
L-Theanine is an amino acid that occurs naturally in tea leaves and dissolves readily in water 1. It affects neurotransmitters, which are the body’s chemical messengers 1. Studies suggest that L-Theanine may reduce anxiety and promote the level of relaxation in the brain needed for high quality, restful sleep 1.
Magnesium Threonate is a necessary form of magnesium that can pass the brain-blood barrier and enters into neurons 2. It helps learning, memory, and cognition once it crosses the blood-brain barrier 2. Magnesium helps people sleep better 2.
3. Apigenin
Apigenin is a bioflavonoid compound found in various fruits, vegetables, and herbs 3. Some research suggests that apigenin can have a sedative effect when taken in higher doses 3. This is because apigenin binds to receptors in the brain, like the GABA receptor, when consumed which promotes feelings of sedation and sleepiness 3.
4. Glycine
Glycine is an amino acid that plays a range of important roles throughout the body, including in the immune system, digestion, bones and joints, and the nervous system 4. Studies show that higher levels of this amino acid may help you fall asleep more quickly, increase your sleep efficiency, reduce symptoms of insomnia, and improve sleep quality 5.
5. Melatonin
Melatonin is a hormone produced by the pineal gland in your brain 6. It’s primarily responsible for regulating your body’s circadian rhythm to manage your natural sleep cycle 6. However, some people find that while melatonin will help them fall asleep, they may wake up in the middle of the night when it has worn off. Other common side effects include dizziness, headache, nausea, and daytime drowsiness 7.
Before starting any new supplement regimen for sleep optimization, it’s important to consult with a healthcare provider to ensure they are safe for you. Additionally, always ensure that the supplements you choose have been third-party tested for efficacy and safety 8 9 10 11 12. This adds an extra layer of assurance about the quality of the supplements you are consuming.
Remember, while these supplements can aid in sleep, they should not replace good sleeping habits. Always aim for a consistent sleep schedule and a calming bedtime routine for optimal sleep health.
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