I've been in the natural health industry for over a decade. I have seen some fantastic supplements and A LOT of supplements that are just cheap junk. There are far too many supplements on the market that are so bad that I wouldn't even give them to my dog!
When I look at new products it really takes a lot to impress me. This is especially true when looking for natural supplements for sleep and anxiety. So what are the best supplements out there for helping you get to sleep; and which ones actually work? I have five favorites for you, and all of them are far from being cheap junk; they're quality supplements I'd recommend to you all!
#1 - Sleep Reset
I don't often see a supplement and have that excited WOW factor, but Sleep Reset
gave me a big WOW! I am impressed with the formula because it is quite unique and addresses common sleep issues from all sides.
Sleep Reset contains the extremely important ingredient called glycine, which gives this successful sleep formula its WOW factor. Several studies have confirmed that glycine will:
- reduce daytime sleepiness
- reduce daytime fatigue
- increase cognitive abilities (brainpower!)
- improve daytime mood stability
- temporarily increase serotonin
- lower core body and brain temperature (this is required for good sleep)
In summary, Sleep Reset promises to help you fall asleep faster and feel alert the next morning, even if you haven't gotten a full night's sleep. That is right; even if you don't sleep well, the glycine in Sleep Reset will allow you to function better the next day.
My experience with Sleep Reset has been surprising. I typically do a deep breathing exercise in bed so that I can relax my mind and body. But with Sleep Reset I fall asleep before I can even start my deep breathing! I was shocked at how quickly and deeply I entered my dreamland.
Whatever the cause of your insomnia, Sleep Reset is sure to improve your sleep.
#2 - Natural Calm Magnesium
Imagine 40 million houses and beds with 40 million people just like you. These people are tossing and turning. They are snoring and thinking. They are trying to stretch their legs, close their eyes, and find some rest. This scene happens every night. But for 40 million Americans, sleep doesn't happen the way it should.
Are you one of these 40 million people? Well the first question I have for you is, are you taking a magnesium supplement?
Magnesium is always my first question and recommendation for sleep issues. If my clients are already taking a magnesium supplement, I check to make sure it is magnesium citrate. The best magnesium citrate supplement that I recommend is Natural Calm Magnesium
Often clients are not getting enough magnesium in their diet or their magnesium supplement dosage is too low. The recommended daily allowance (RDA) for magnesium is 300mg. Most Americans don't even get 200mg per day in their diets. This leaves most of us magnesium deficient.
In fact, 80% of Americans show signs of magnesium deficiency. Guess what is the number one sign of magnesium deficiency? Restless and un-refreshing sleep!
Science has shown that everything from sleeplessness to heart palpitations can be caused by low magnesium levels. Do yourself a favor and take a magnesium supplement. Better yet, take a therapeutic dose of magnesium citrate right before bed.
Natural Calm Magnesium is what my husband and I take every night and what I've been successfully recommending for years. Just stir into water, sip, and get ready for a relaxing night's sleep. You will not regret it.
#3 - L-Theanine
Tea is a very popular drink on a global scale. Tea is supposed to calm and relax your mind and body. The Mayans were drinking tea while building their sun temples while the Chinese drank tea for ceremonial and medicinal purposes. Beyond custom and culture, tea leaves have strong medicinal properties. Black and green tea leaves contain L-theanine. Theanine is the amino acid that is responsible for the blissful drowsy feelings right before sleep. It is only found in tea leaves and one species of mushroom.
Many cultures have valued the relaxing properties of tea leaves, but didn’t have a name for the nutrient. Theanine was discovered by Japanese researchers in 1949. Theanine works as a brain-calming nutrient. It doesn’t sedate you or cause you to go to sleep. It relaxes you by changing brain chemistry and brain waves.
L-theanine supplements cause more GABA, serotonin and dopamine release. These are your “happy” brain chemicals. They also trigger your brain to produce alpha-waves. These are the waves that enhance relaxation and focus. Meditation is another way to produce alpha-waves in your brain. L-theanine supplements can be 100-400mg and can be taken throughout the day because they are not sedatives. I recommend 200mg 3 times per day for anxiety. For sleep, take 400mg on an empty stomach before bed.
#4 - Curamin PM
Pain is a result of inflammation. Whether you have an acute injury, such as a sprained ankle, or chronic pain from arthritis, the pain will alter your sleep patterns. Pain can keep you awake all night and it can also wake you up after you have fallen asleep. Sometimes you may not even realize that pain is waking you up until you get rid of the pain and start sleeping through the night. Curamin PM has several ingredients to address sleeplessness. The curcumin and boswellia work on inflammation.
You understand pain and inflammation when you stub your toe. But you may have a harder time understanding inflammation when it is a low-level problem affecting your entire body. One sure sign of systemic inflammation is chronic aches and pains. If you suffer from an ache or pain on a daily basis, then you could benefit from reducing inflammation.
Curamin PM is a convenient way to fight inflammation and insomnia at the same time. Curamin PM contains curcumin and Boswellia to combat inflammation. It also contains 5mg of melatonin to keep you asleep. Did you know melatonin production is negatively affected by the amount of blue light we are exposed to via our computers, phones, and TVs?
You usually think of B vitamin supplements for energy or daytime use. But B6 is a “nighttime” B vitamin. B6 actually refers to 6 different compounds that have different functions. Your body cannot make vitamin B6 so it is important to eat foods rich in B6 or take supplements. Some people cannot methylate the inactive form of B6 into the body-ready form P-5-P. I always recommend the active form in case your body cannot use the inactive form. Vitamin B6 as P-5-P also relieves pain.
Curamin PM is a great option if you are sleepless and in pain.
#5 - Phosphatidylserine
My top recommendation for insomnia: Phosphatidylserine. True insomnia is debilitating and frustrating. You may be exhausted, but your mind will not shut down, and your body stays alert. If you are tired and wired, then it is likely that your cortisol is too high in the evening hours. You may be worn out from the day, but if your cortisol is too high, you will never get to sleep. Phosphatidylserine is a phospholipid that is in each one of your cell membranes. Among other things, it monitors the amount of cortisol within the cell. It stops ACTH which in turn will lower your cortisol output.
If you are constantly stressed and releasing large amounts of cortisol, you can easily become deficient in phosphatidylserine. Phosphatidylserine supplements are not sedatives. In fact, you can take them during the day in small doses if your cortisol is high all day. The easiest way to measure your cortisol is a saliva test. You can order your own kit at ZRT.labs or schedule a consultation with me to order and review your test results.
For additional recipes, biohacking tips and lifestyle hacks -- check out my other blog on my coaching site www.cleancoachcarly.com! I post weekly about nutrition and lifestyle topics, all backed by science. Happy Reading!
Carly Neubert BA, NC