To help stay asleep, several supplements have been studied for their efficacy. Here are some that have shown promising results:

1. Melatonin

Melatonin is a hormone naturally produced by the body to regulate the sleep-wake cycle. Supplementing with melatonin can help those who have disrupted sleep patterns, such as shift workers or individuals dealing with jet lag. Research indicates that melatonin supplements can reduce the time it takes to fall asleep, increase total sleep time, and improve sleep quality¹.

2. Valerian Root

Valerian root is an herbal supplement commonly used to alleviate insomnia and improve sleep quality. It is believed to work by increasing levels of GABA, a neurotransmitter that promotes relaxation and sleep².

3. Ashwagandha

Ashwagandha, an adaptogenic herb, is traditionally used to combat stress and promote relaxation, which may indirectly improve sleep quality. The withanolides in ashwagandha are thought to contribute to its sleep-inducing effects³.

4. Magnesium

Magnesium is a mineral that plays a crucial role in neuromuscular function and relaxation. Supplementing with magnesium can help improve sleep quality, especially in individuals with low magnesium levels. It is often used to address issues related to restless leg syndrome and general sleep disturbances⁴.

5. Combination Supplements

Supplements that combine multiple herbs and vitamins are also available. For instance, a supplement containing linden, hawthorn, vitamin B1, and melatonin has been shown to significantly improve sleep quality and reduce insomnia symptoms⁵.

It's important to consult a healthcare provider before starting any supplement regimen, especially since supplements can interact with medications and have side effects.

Footnotes

1. Mayo Clinic Staff, "Can a supplement help you sleep?" Mayo Clinic News Network, 2023. ↩

2. Office of Dietary Supplements, "Valerian," NIH, 2013. ↩

3. Office of Dietary Supplements, "Ashwagandha: Is it helpful for stress, anxiety, or sleep?" NIH, 2023. ↩

4. Yeom, J.W., "Herbal and Natural Supplements for Improving Sleep: A Literature Review," PubMed, 2024. ↩

5. De Simone, M., "Enhancing Sleep Quality: Assessing the Efficacy of a Fixed Combination of Linden, Hawthorn, Vitamin B1, and Melatonin," NCBI, 2023. ↩

Ashwagandha for Sleep

Ashwagandha has been traditionally used for stress reduction and promoting relaxation, which can indirectly improve sleep. However, its effects are typically cumulative rather than immediate. It often requires consistent use over a period of days to weeks to observe significant changes in sleep quality¹². Taking Ashwagandha regularly in the evening may help in creating a relaxing bedtime routine and support better sleep over time.

Types of Magnesium for Sleep

When it comes to choosing a type of magnesium for sleep, some forms are more effective for relaxation and improving sleep quality. Here are a few commonly recommended types:

1. Magnesium Glycinate: This form is bound to glycine, an amino acid that has calming properties. It is well-absorbed and known for its sedative effects, making it an excellent choice for improving sleep³.

2. Magnesium Citrate: This form is well-absorbed and can aid in digestion. While not specifically targeting sleep, it may help with muscle relaxation and promote better sleep in individuals with magnesium deficiency⁴.

3. Magnesium Malate: Although not specifically used for sleep, this form is known for its ability to reduce pain and muscle tension, which can potentially aid in better sleep quality⁴.

4. Magnesium L-Threonate: This form can cross the blood-brain barrier and may enhance cognitive functions and provide relaxation effects, thus potentially improving sleep⁵.

It’s important to consult with a healthcare provider before adding any new supplement into your routine, to ensure it’s appropriate given your personal health context and to determine the correct dosage.

Footnotes

1. Office of Dietary Supplements, "Ashwagandha: Is it helpful for stress, anxiety, or sleep?" NIH, 2023. ↩

2. PubMed Central, "Herbal and Natural Supplements for Improving Sleep: A Literature Review," PubMed, 2024. ↩

3. Your guide to nonprescription sleep aids, Mayo Clinic, 2022. ↩

4. Mayo Clinic Staff, "Can a supplement help you sleep?" Mayo Clinic News Network, 2023. ↩ ↩²

5. Yeom, Ji Won., "Herbal and Natural Supplements for Improving Sleep: A Literature Review," PubMed, 2024. ↩