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Boosting Sleep Quality and Cognitive Function: Effective Supplement Recommendations

A user discusses experiencing declining memory and sleep quality. Recommendations include supplements like melatonin, magnesium, omega-3s, and B vitamins, along with lifestyle changes to enhance sleep and cognitive function.

  • 40M here. Lately I have been noticing my memory is getting weak, vocabulary is reducing, I have to put in some effort and think when formulating a sentence during a conversation, seems like my brain is working hard for words, mind you English is not my first language but it wasn’t like this couple years. I feel the difference. I have been monitoring my sleep on Fitbit and my deep sleep cycle never goes beyond 70-80 minutes. Any recommendations on how to improve the sleep quality, supplements? Any help will be appreciated. Thanks.

  • To potentially improve sleep quality and enhance cognitive function, you can consider the following supplements based on current evidence:

    Supplements for Improving Sleep Quality

    1. Melatonin: Melatonin is a hormone that regulates the sleep-wake cycle. Supplementation can help people with sleep disorders fall asleep faster1.
    2. Magnesium: Magnesium plays a key role in sleep regulation. Studies suggest it may help improve sleep quality, especially in older adults23.
    3. Valerian Root: Valerian root is commonly used to treat insomnia and anxiety. Some studies suggest that it may help with sleep latency and quality4.
    4. L-Theanine and GABA: Both L-theanine (an amino acid found in tea) and GABA (gamma-aminobutyric acid) have calming effects that may promote better quality sleep5.
    5. Vitamin D: There is emerging evidence that vitamin D has a role in sleep regulation and might improve sleep quality6.

    Supplements for Memory Enhancement

    1. Omega-3 Fatty Acids: These essential fats are important for brain health and have been shown to improve cognitive function7.
    2. B Vitamins (B6, B9, B12): These vitamins are crucial for brain health and cognitive function. They are involved in the production of neurotransmitters and may help prevent cognitive decline8.
    3. Ginkgo Biloba: Ginkgo Biloba has been used to enhance cognitive function and memory with some studies showing positive effects9.
    4. Bacopa Monnieri: An herb traditionally used in Ayurvedic medicine, Bacopa Monnieri is known for its memory-enhancing properties10.
    5. Multivitamins: A recent trial suggests that daily multivitamin supplementation can improve memory in older adults11.

    Recommendations

    Combining lifestyle changes with supplementation may offer the best results:

    • Maintain a Sleep Schedule: Go to bed and wake up at the same time every day.
    • Create a Restful Environment: Ensure your sleeping area is quiet, dark, and cool.
    • Limit Screen Time: Avoid screens at least 2 hours before bed.
    • Stay Active: Regular physical activity can improve sleep quality.

    Would you like me to help you find specific products containing these supplements?

    Footnotes

    1. Monica Kazlausky Esquivel, "Current Evidence on Common Dietary Supplements for Sleep Quality - PubMed," PubMed, 2024. ↩

    2. Behnood Abbasi, "The effect of magnesium supplementation on primary insomnia in elderly," PMC, 2020. ↩

    3. Gorica Djokic, "The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia," PMC, 2019. ↩

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

    5. Suhyeon Kim, "GABA and L-theanine mixture decreases sleep latency and improves NREM sleep," PMC, 2019. ↩

    6. Myriam Abboud, "Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies," PMC, 2022. ↩

    7. Mónica Fekete, "Improving Cognitive Function with Nutritional Supplements in Aging," PMC, 2023. ↩

    8. Victoria Gil Martínez, "Vitamin Supplementation and Dementia: A Systematic Review," PMC, 2022. ↩

    9. Cindy Crawford, "Dietary Supplement Ingredients for Optimizing Cognitive Performance Among Healthy Adults," PubMed, 2021. ↩

    10. Diane E. Pomeroy, "A Systematic Review of the Effect of Dietary Supplements on Cognitive Performance in Healthy Young Adults and Military Personnel," PMC, 2020. ↩

    11. Lok-Kin Yeung, "Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial," PubMed, 2024. ↩

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