Sleep Supplements | Natural supplements for improving sleep

How long has it been since you slept through the night? When was the last time you woke up feeling really refreshed?

A good night’s sleep comes with countless benefits for the brain and body. It’s the best prevention tool for all diseases and the best medicine to recover from illness. Sleep deprivation, on the other hand, leads to all kinds of diseases. Chronic sleep deprivation can increase the risk of some of the world’s deadliest diseases such as cancer, Alzheimer’s, diabetes, and obesity. It’s also been linked to increased risk of suicide.^[1]Sleep disturbances and suicide risk: A review of the literature.

If you’re like the 30% of the population that has trouble sleeping ^[2]The insomnia, you’ve come to the right place. In this article, you’ll learn all about the most effective natural sleep supplements according to scientific evidence. You’ll also learn some tips to improve your daily sleep routine so you can get rid of insomnia once and for all.

The information on Recharge.Energy.com is not meant to replace professional advice or meant to be used to prevent, diagnose, or treat any disease or illness. Always consult your doctor before trying any products you see on this site.

At Recharge.Energy, we’re dedicated to offering the most accurate information and advice to help you improve your sleep. After reviewing a large number of scientific studies, we believe these 12 supplements are the best natural supplements for sleep:

Our melatonin levels rise when the sun goes down. Little by little, this hormone lowers our blood pressure and reduces our body temperature, causing us to feel sleepy. Melatonin helps to regulate our circadian rhythms (sleep-wake cycles), helps us fall asleep quickly, helps us avoid nighttime awakenings, so we can have a restful sleep. ^[3]The Role of Melatonin in the Circadian Rhythm Sleep-Wake Cycle.
There are certain factors that affect melatonin production (age, excess artificial light, poor diet, unhealthy habits, etc). When our body produces less melatonin than necessary, or starts generating it too late, we start to have trouble sleeping. In these cases, melatonin sleep supplements can help.

• General Insomnia
• Jetlag
• Trouble sleeping during the day due to night shift work
• Trouble sleeping on time (between 10pm and midnight) due to natural disposition or delayed sleep phase syndrome
• Trouble sleeping due to blindness
• Trouble sleeping due to intensive exercise

Tryptophan is an essential amino acid that our body needs to live and that we can only get from diet or supplementation.

It serves to produce serotonin (the happiness hormone) which is necessary for the production of melatonin (the sleep hormone). That is, without tryptophan, your body cannot produce the serotonin or melatonin it needs to induce sleep.

In addition to assisting with melatonin production, tryptophan controls nervousness, depression, aggression and anxiety. It also helps us fall asleep faster and stay asleep longer. ^[4]Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis.

Unfortunately, not everybody has adequate levels of tryptophan in their body. Poor nutrition, unhealthy habits, or medical conditions may lead to inadequate levels of tryptophan in the body.

• General insomnia
• Jet lag
• Trouble sleeping during the day due to night shift work
• Trouble sleeping due to intensive exercise
• Sleep apnea

Magnesium is a very important mineral that participates in almost all vital bodily processes^[5]Magnesium. Fact Sheet for Health Professionals. Magnesium is important for sleep because it helps calm the central nervous system, reduce stress, relax our muscles, and lower our blood pressure. It also helps regulate our circadian rhythm.

Despite its relevance to our health and sleep, many people don’t include enough magnesium-rich foods, such as nuts or green leafy vegetables, in their diet ^[6]Magnesio. Scientific Communication: Art o Technique?. Because magnesium plays an important role in helping us sleep, it’s common for people with magnesium deficiency to suffer from insomnia.

• General insomnia
• Restless Legs Syndrome^[7]Magnesium therapy for periodic leg movements-related insomnia and restless legs syndrome: an open pilot study

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Valerian is an age-old medicinal herb that has sedative effects on the brain and central nervous system. ^[8]Effect of valepotriates (valerian extract) in generalized anxiety disorder: a randomized placebo-controlled pilot study. The supplement of Valerian is extracted from the roots of the Valerian plant.

Valerian works by improving the response of certain transmitters responsible for “turning off” the body and preparing it for sleep^[9]Valerian Inhibits Rat Hepatocarcinogenesis by Activating GABA(A) Receptor-Mediated Signaling.In the world of natural medicine, it is known as “natural valium” because it achieves a similar effect on the body. It has also been shown to have a hypnotic effect, enabling a person to fall asleep earlier and stay asleep throughout the night.

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• Stress or anxiety
• Hot flashes^[10]The Effects of Valerian Root on Hot Flashes in Menopausal Women
• Restless legs syndrome

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Cannabidiol, better known as CBD, is one of over 100 chemical compounds called cannabinoids found in the Cannabis or marijuana plant, Cannabis sativa. Although it comes from Cannabis sativa, CBD oil does not produce any psychoactive effects ^[11]CANNABIDIOL (CBD) Pre-Review Report.CBD has recently gained widespread popularity as a natural supplement that can treat all kinds of medical conditions including chronic pain, inflammation, nerve pain, multiple sclerosis, epilepsy, anxiety, and depression, just to name a few. It’s no surprise that the miracle supplement also has profound benefits for sleep.

CBD oil works by simultaneously soothing multiple causes of insomnia, including stress, anxiety, and chronic pain. It may also be a good remedy for symptoms of sleep apnea ^[12]Circulating endocannabinoids and N-acyl-ethanolamides in patients with sleep apnea–specific role of oleoylethanolamide.Multiple studies have shown that CBD oil reduces nighttime awakenings, increases total sleep time, and reduces the time it takes to fall asleep ^[13]CBD for Sleep – Is it Effective? Is it Safe? Is it Legal?.

Hops are the flowers of an ancient medicinal plant and are known worldwide for being one of the main ingredients in beer. The chemicals in these flowers appear to have effects that are similar to the effects of the hormone, estrogen. ^[14]Identification of a potent phytoestrogen in hops (Humulus lupulus L.) and beer

Although scientific evidence regarding the effectiveness of hops is limited, some research does indicate that it may be effective for treating insomnia.

For example, hops appear to have sedative effects, reducing nighttime activity and helping us fall asleep faster^[15]The Sedative Effect of Non-Alcoholic Beer in Healthy Female Nurses ^[16]The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm However, they appear to have no effect on total sleep time.

Hops are recommended for people suffering from ^[17]HOPS.

• General insomnia
• Anxiety-related insomnia
• Trouble sleeping during the day due to night shift work
• Menopausal symptoms that are preventing sleep.

It is also recommended to take hops for sleep in combination with valerian root extract or with passionflower to improve its effects.

Lemon balm is a plant from the mint family that is used medicinally throughout the world. Its leaves have a mild lemon scent, hence its name.

Lemon balm is recommended as a natural remedy for insomnia, especially for sleeping problems due to stress. Natural lemon balm lozenges help reduce symptoms of anxiety, nervousness or excitability and also improve mood ^[18]LEMON BALM.

Research shows that this natural supplement is able to improve the sleep quality of patients with insomnia and that its effectiveness is increased when mixed with other medicinal herbs ^[19]Valerian/lemon balm use for sleep disorders during menopause ^[20]Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. For example, mixing it with valerian, hops, or chamomile seems to be really effective in solving insomnia problems and/or anxiety ^[21]Lemon balm – Melissa officinalis.
In addition, scientists have tested the effect of lemon balm supplements on children with sleep problems who suffer from dyssomnias and on patients struggling from restless leg syndrome ^[22]A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children. These studies have shown that lemon balm does have positive effects.

L-theanine is an amino acid found only in the tea plant and in one type of fungus. It was discovered by Japanese scientists in 1949^[23]Effects of L-Theanine on Posttraumatic Stress Disorder Induced Changes in Rat Brain Gene Expression.

L-theanine is a completely unique nootropic that accomplishes two important objectives: It helps us stay awake during the day and helps us sleep well at night. Likewise, it’s neither a stimulant nor sedative.

L-theanine sleeping supplements work by activating the GABA neurotransmitter, which helps produce serotonin and dopamine – two brain chemicals that promote relaxation. The GABA neurotransmitter also reduces stress, lowers heart rate, and lowers blood pressure^[24]The Neuropharmacology of L-theanine(N-ethyl-L-glutamine): A Possible Neuroprotective and Cognitive Enhancing Agent.

Some studies have shown that L-theanine:

• May improve the quality and duration of sleep, especially deep sleep ^[25]GABA and l-theanine mixture decreases sleep latency and improves NREM sleep.
• May be effective in improving sleep in children with ADHD (Attention Deficit Hyperactivity Disorder) ^[26]The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD).
• May help patients with schizophrenia to sleep better ^[27]Effect of l-theanine on glutamatergic function in patients with schizophrenia

Glycine is a non-essential amino acid, that is, our body can produce it through serine, choline, and threonine. We can also ingest glycine from food (especially from foods rich in protein) or by taking natural glycine tablets.

This amino acid has multiple functions in our body. At bedtime, glycine helps to lower body temperature, which helps induce sleep ^[28]The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus. Glycine also increases levels of serotonin ^[29]Oral administration of glycine increases extracellular serotonin but not dopamine in the prefrontal cortex of rats, a hormone that improves our mood and is involved in the production of melatonin, the sleep hormone.

Taking glycine tablets can help us fall asleep faster, increase the efficiency of our sleep, improve sleep quality, and help us achieve a deeper, more restful sleep ^[30]Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes.

Experts recommend taking glycine with melatonin and magnesium to enhance its sleeping power.

5-HTP (5-Hydroxytryptophan) supplements are becoming more and more popular for treating sleep problems. Although its name sounds somewhat complex, 5-HTP is nothing more than an intermediate compound between tryptophan (mentioned above) and serotonin ^[31]HTP efficacy and contraindications.

Natural 5-HTP supplements help to increase the levels of serotonin and melatonin in our body, which helps improve the quality of our sleep ^[32]Hydroxytryptophan: a clinically-effective serotonin precursor.

5-Hydroxytryptophan (5-HTP) —► 5-Hydroxytryptamine —► Serotonin

5-Hydroxytryptophan (5-HTP) —► 5-Hydroxytryptamine—► Serotonin —► N-Acetyl serotonin —►MelatoninAt this point, you might be wondering about the difference between tryptophan and 5-HTP. The simple difference is that 5-HTP is absorbed more easily, which means its effect is faster ^[33]HTP efficacy and contraindications

Although 5-HTP can be helpful when taken for short periods of time, when taken for long periods of time, 5-HTP can increase the risk of serotonin syndrome, a disorder that occurs when serotonin levels rise too high ^[34]Serotonin syndrome

As with tryptophan, 5-HTP pills are used to treat the following conditions:

• Jet lag
• Trouble sleeping due to night shift work
• Trouble sleeping due to intensive exercise
• Sleep apnea

Vitamin D3 is essential for our body and also plays an important role in healthy sleep ^[35]The Association between Vitamin D Deficiency and Sleep Disorders: A Systematic Review and Meta-Analysis.

Vitamin D3 is synthesized with ultraviolet light, but it also exists in some foods. Only 10% of vitamin D3 is obtained from food, compared to 90% from the sun ^[36]Prophylactic vitamin D.

If there’s little or no sun in the area where you live, supplementing with vitamin D3 is highly recommended.

Scientists are still performing studies to understand more about how this vitamin influences sleep, but what is clear is that there is a link between poor sleep quality and a deficiency in vitamin D3 ^[37]Vitamin D and Actigraphic Sleep Outcomes in Older Community-Dwelling Men: The MrOS Sleep Study. A low level of vitamin D3 is also associated with sleep apnea disorder ^[38]Serum Vitamin D Is Significantly Inversely Associated with Disease Severity in Caucasian Adults with Obstructive Sleep Apnea Syndrome. In addition, it appears that vitamin D3 deficiency can also throw our sleep-wake cycle, or circadian rhythm, out of control ^[39]Changes In Sleep And Circadian Rhythm In An Animal Model Of Vitamin D Deficiency.

Experts recommend combining vitamin D3 with melatonin for optimal results ^[40]The role of Vitamin D in treatment of Chronic Insomnia with Melatonin.

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Vitamin B6 is essential for proteins in the body to function correctly and can be obtained from foods such as poultry, fish, and non-citrus fruits. Of course, it can also be obtained from supplementation. Vitamin B6 tablets are also known by the name of pyridoxine.

Vitamin B6 is another compound that can influence the quality of sleep. This is due to its relationship with tryptophan and melatonin.

When we ingest tryptophan, vitamin B6 is responsible for transforming that tryptophan into serotonin which helps create melatonin. A deficiency in vitamin B6 may lead to a deficiency in melatonin^[41]Vitamin B6 (Pyridoxine).

Strangely enough, taking very high doses of vitamin B6 can paradoxically cause insomnia. ^[42]Indices of Pyridoxine Levels on Symptoms Associated with Toxicity: A Retrospective Study. It may also cause strange and emotional dreams ^[43]Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep.

Vitamin B6 is often combined with magnesium as a solution for insomnia. Another combination that seems to work well is a mixture of tryptophan, melatonin, and vitamin B6 ^[44]Comparative Study between the use of Melatonin and A Solution with Melatonin, Tryptophan, and Vitamin B6 as an Inducer of Spontaneous Sleep in Children During an Auditory Response Test: An Alternative to Commonly Used Sedative Drugs.

As previously mentioned, we recommend these natural sleep supplements because of the research that supports their effectiveness. According to research, if taken in the recommended doses, they can improve sleep with little to no side effects.

Of course, be sure to consult with your doctor before taking any supplement, especially if you are pregnant, may become pregnant, or if you’re taking other medications.

Natural supplements may work on their own, but they work much better when paired with a healthy lifestyle and healthy habits. Here are some lifestyle and health tips that may help improve sleep:

1. No caffeine or energy drinks after 3:00pm
2. Try not to nap for more than 30 minutes or after 4:00pm
3. Avoid using technological devices at least two hours before going to bed
4. Exercise daily. If you’re going to do intensive exercise, make sure it’s at least 4 hours before going to bed
5. Try to keep your bedroom cool, at least 22ºc
6. Take a hot shower before going to bed
7. Be sure to keep your hands and feet warm
8. Avoid heavy dinners and highly processed foods such as soft drinks or sweet desserts
9. Try to eat dinner at least two hours before going to bed
10. Try to follow the same routine each day

Are you ready to improve your sleep and improve your life? Be sure to try out these tips and ask your doctor about the supplements mentioned above.