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Optimal Supplement Stack for Shift Workers: Improving Sleep and Circadian Rhythm

Explore the best supplements for shift workers to reset circadian rhythm and enhance deep sleep. Recommendations include melatonin, magnesium, Vitamin D, L-Theanine, valerian root, lavender, glycine, and tart cherry juice, all supported by authoritative sources.

  • Best stack for shift workers?

    Already using creatine to help with sleep loss and melatonin to fall asleep faster. Looking for supps that help reset circadian rhythm easier and maybe improved deep sleep

  • Based on the findings from authoritative sources, here are recommended supplements to support shift workers in resetting circadian rhythm and improving deep sleep:

    1. Melatonin: Melatonin is a hormone naturally produced by your body that plays a role in the sleep-wake cycle. Supplements can help reduce the time it takes to fall asleep, increase total sleep time, and improve the quality of sleep1.

    2. Magnesium: Magnesium can aid in relaxation and support sleep by impacting the pathways in the brain that regulate sleep2.

    3. Vitamin D: Vitamin D deficiency has been linked to sleep issues. Supplementing with Vitamin D may improve sleep quality3.

    4. L-Theanine: This amino acid, found in tea leaves, promotes relaxation without drowsiness, making it easier to fall asleep4.

    5. Valerian Root: Studies suggest that valerian root might improve sleep quality without producing side effects5.

    6. Lavender: The aroma of lavender can be calming and may improve sleep quality6.

    7. Glycine: An amino acid that has been shown to support sleep quality by calming the brain and lowering body temperature7.

    8. Tart Cherry Juice: Contains natural melatonin and has been shown to improve sleep duration and quality8.

    For a more targeted list of products containing these ingredients, please let me know if you'd like to search for specific supplement products.

    Footnotes

    1. Rebecca B Costello, "The effectiveness of melatonin for promoting healthy sleep," NCBI, 2014. ↩

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

    3. Myriam Abboud, "Vitamin D Supplementation and Sleep," NCBI, 2022. ↩

    4. Mayo Clinic Staff, "Mayo Clinic Q and A: Can a supplement help you sleep?" Mayo Clinic, 2023. ↩

    5. Stephen Bent, "Valerian for Sleep: A Systematic Review and Meta-Analysis," NCBI, 2024. ↩

    6. S. Guadagna, "Plant Extracts for Sleep Disturbances: A Systematic Review," NCBI, 2021. ↩

    7. Madeleine Gratwicke, "Nutritional Interventions to Improve Sleep in Team-Sport Athletes," NCBI, 2021. ↩

    8. Monika Sejbuk, "Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors," NCBI, 2022. ↩

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