We've researched, tried and tested the best supplements for a great night sleep and here they are!
1. Magnesium
Magnesium is a mineral that is essential for processes throughout the body, including communication between cells in the nervous system. Sleep is largely controlled by the nervous system, and experts believe that nutrients like magnesium may play a role in sleep health.
Many studies show that Magnesium might help you fall asleep faster, stay asleep longer, reduce nighttime wake ups, and increase levels of naturally circulating melatonin.
2. Ashwagandha
Ashwagandha is an herb commonly used in traditional Ayurvedic medicine, which is believed to have a range of health benefits, including improved sleep.
One of the primary ways that Ashwagandha is thought to benefit sleep is by reducing stress and anxiety. The herb has adaptogenic properties, which means that it helps the body to better manage stress by regulating the production of stress hormones like cortisol.
When cortisol levels are high, it can be more difficult to fall asleep and stay asleep. By reducing cortisol levels, Ashwagandha may help to calm the mind and promote a more restful sleep.
Additionally, Ashwagandha has been found to have sedative properties, which means that it can help to induce sleep and promote deep sleep. One study found that Ashwagandha supplementation improved sleep quality and duration in individuals with insomnia.
Go for an extract which is more potent.
3. Chamomile
Chamomile is a popular herb that has been used for centuries to promote relaxation and sleep. There are several ways in which Chamomile is thought to be beneficial for sleep:
- Reducing anxiety: Chamomile is believed to have mild sedative effects that help to reduce anxiety and promote relaxation, which can be beneficial for those who have trouble falling asleep due to anxiety.
- Anti-inflammatory properties: Chamomile contains compounds that have anti-inflammatory properties, which can help to reduce inflammation and irritation in the body that may contribute to sleep disturbances.
- Promoting GABA activity: Chamomile is believed to promote the activity of GABA (gamma-aminobutyric acid), a neurotransmitter that is important for regulating anxiety and promoting relaxation. Increased GABA activity can help to reduce anxiety and promote restful sleep.
- Regulating melatonin production: Chamomile contains apigenin, a flavonoid that is believed to help regulate the production of melatonin, a hormone that plays a key role in regulating the sleep-wake cycle.
Again, go for an extract which is more potent.
4. L-Theanine
L-Theanine is an amino acid commonly found in green tea, and it has been shown to have several potential benefits for sleep, including:
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Reducing stress and anxiety: L-Theanine has been shown to increase alpha brain waves, which are associated with a relaxed, alert mental state. This can help to reduce stress and anxiety and promote feelings of relaxation, which can be beneficial for sleep.
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Improving sleep quality: L-Theanine has been found to improve sleep quality by increasing the amount of time spent in deep sleep, as well as reducing the number of times that individuals wake up during the night.
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Increasing GABA activity: Like Chamomile, L-Theanine has been shown to increase the activity of GABA a neurotransmitter that helps to regulate anxiety and promote relaxation. Again, increased GABA activity can help to reduce stress and anxiety and promote restful sleep.
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Balancing cortisol levels: L-Theanine has been shown to balance cortisol levels, which can be helpful for individuals who have trouble falling asleep due to high levels of stress.
5. L-Tryptophan
L-Tryptophan is an amino acid that is used by the body to produce serotonin, a neurotransmitter that plays a key role in regulating mood and sleep. There are several ways in which L-Tryptophan is thought to be beneficial for sleep:
- Increasing serotonin production: L-Tryptophan is converted into serotonin in the brain, and increased serotonin levels have been shown to promote relaxation and sleep.
- Promoting melatonin production: Serotonin is also a precursor to melatonin, a hormone that helps to regulate the sleep-wake cycle. By increasing serotonin levels, L-Tryptophan can help to promote the production of melatonin, which can be beneficial for sleep.
- Reducing stress and anxiety: L-Tryptophan has been shown to reduce stress and anxiety, which can be helpful for individuals who have trouble falling asleep due to high levels of stress.
- Improving sleep quality: L-Tryptophan has been found to improve sleep quality by increasing the amount of time spent in deep sleep, as well as reducing the number of times that individuals wake up during the night.
Want all these in one?
Try our Beauty Sleep Hot Chocolate which is formulated with Magnesium, Ashwagandha, Chamomile, L-Theanine and L-Tryptophan to give you your best night sleep!
