Top Five Sleep Supplements

Quality sleep is crucial for overall health, affecting everything from cognitive function to mood and physical recovery. If you struggle with falling asleep, staying asleep, or achieving restful sleep, certain supplements with strong clinical evidence may help. Below are five supplements that have been shown to improve aspects of sleep, such as REM quality, sleep duration, and time to fall asleep.

1. Melatonin

Why It Works: Melatonin is a hormone that regulates your sleep-wake cycle. Supplementing melatonin helps align your body's circadian rhythm, especially when disrupted by factors like jet lag or irregular sleep patterns.

Evidence: Numerous studies, including several meta-analyses, show melatonin is particularly effective in reducing sleep latency (time to fall asleep) and improving overall sleep quality. It is especially useful for individuals with circadian rhythm disorders or those with delayed sleep phase syndrome.

Ideal Use: 0.5 mg to 3 mg about 30 minutes before bed is typically effective for most individuals.

2. Magnesium Glycinate

Why It Works: Magnesium plays a crucial role in relaxation by regulating neurotransmitters that promote sleep. Magnesium glycinate is specifically highlighted because the glycine component has calming effects, improving both sleep duration and quality.

Evidence: A 2012 randomized controlled trial found that magnesium supplementation improved several sleep-related factors, including time to fall asleep, sleep quality, and early morning awakening. Meta-analyses also suggest that magnesium can improve sleep, especially in older adults who may be deficient.

Ideal Use: 200-400 mg before bedtime. Magnesium glycinate is the preferred form due to its calming effects and better absorption compared to other forms like magnesium oxide.

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3. L-Theanine

Why It Works: L-theanine is an amino acid found in green tea that promotes relaxation without causing drowsiness. It increases levels of the calming neurotransmitters GABA, serotonin, and dopamine.

Evidence: Studies have shown that L-theanine can improve sleep quality by helping reduce stress and anxiety, leading to faster sleep onset and improved sleep quality. While it doesn't necessarily increase sleep duration, it improves how restful sleep feels.

Ideal Use: 200 mg of L-theanine, taken about 30 minutes to an hour before bed.

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4. Valerian Root

Why It Works: Valerian root is a well-researched herb used for centuries to promote relaxation and sleep. It interacts with GABA receptors, the same system affected by anti-anxiety medications like benzodiazepines, but in a much gentler manner.

Evidence: Several studies and meta-analyses show that valerian root is effective in improving sleep latency and enhancing overall sleep quality, particularly in individuals with mild sleep disturbances.

Ideal Use: 300-600 mg, taken 30 minutes to two hours before bedtime.

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5. Glycine

Why It Works: Glycine is an amino acid that plays a role in lowering core body temperature, which is essential for sleep onset and maintenance. By reducing body temperature, glycine helps the body transition into sleep more quickly and stay in deep, restful stages of sleep, including REM.

Evidence: Research shows that glycine can significantly improve sleep quality and reduce the time to fall asleep. Studies also indicate that glycine can improve daytime cognitive function due to better sleep.

Ideal Use: 3 grams taken about one hour before bed.

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Conclusion

If you're struggling with sleep quality, duration, or falling asleep, these five supplements have the most robust clinical evidence supporting their use. Melatonin is ideal for resetting circadian rhythms, magnesium glycinate improves sleep through both magnesium's and glycine's calming effects, and L-theanine and valerian root help to calm the mind for better sleep quality. Glycine not only helps you fall asleep but also improves overall sleep architecture, including REM sleep. Always consult with a healthcare provider before starting new supplements, especially if you have underlying health conditions.

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