If you’re looking for a combination of supplements that may help you fall asleep more easily and improve sleep quality, here’s a list of supplements known for their sleep-promoting properties:
1. Magnesium
Magnesium is known for its ability to relax muscles and calm the nervous system. It can reduce anxiety and stress, which are common culprits that prevent restful sleep. Taking 200-400 mg of magnesium (preferably magnesium glycinate for better absorption) about 30 minutes before bed can help you relax and promote deeper sleep.
- Heart Health Supplements: This magnesium glycinate capsule activates the enzymes necessary for neuromuscular contraction…
- Energy & Bone Support: Magnesium supports metabolism of carbs and amino acids; supports energy production and use of cal…
- Overall Health & Nutrient Metabolism: This magnesium glycinate supplement helps the metabolism and utilization of vitami…
2. L-Theanine
L-theanine is an amino acid that promotes relaxation without causing drowsiness or grogginess. It increases alpha brain waves, which are associated with a calm and relaxed state. A dose of 100-200 mg of L-theanine about 30 minutes before bed can help ease anxiety and make it easier to wind down for the night.
- ALERT & CALM: L-Theanine, commonly found in the flavonoid herbal green tea, is used as an ayurvedic substitute for those…
- DOUBLE THE SUPPORT: To optimize your potential and give the utmost support, our L-theanine 200 mg amino acid softgels pr…
- PATENTED SUNTHEANINE: Formulated with patented and clinically researched Suntheanine—you get all of the alertness and re…
3. Valerian Root
Valerian root is an herbal supplement that helps to increase levels of GABA in the brain, a neurotransmitter that promotes relaxation. It’s often used to reduce feelings of restlessness or anxiety before bed. A typical dose of 300-600 mg is taken about 30 minutes to an hour before bedtime to help you relax and fall asleep more easily.
- TRADITIONAL HERB/HERBAL SUPPLEMENT: Valerian Root has been an herbal favorite in many cultures for centuries.
- 500 mg VEGAN CAPSULE: Take 2 capsules prior to bedtime as needed.
- CERTIFICATIONS/CLASSIFICATIONS: Non-GMO, Soy Free, Nut Free, Sugar Free, Vegan/Vegetarian, Egg Free, Dairy Free, Corn Fr…
4. Chamomile (or Chamomile Tea)
Chamomile is a gentle and well-known natural sleep aid. The antioxidant apigenin in chamomile binds to certain receptors in the brain to help promote relaxation and drowsiness. You can take chamomile in supplement form or drink a cup of chamomile tea about 30 minutes before bed for a calming effect.
- CHAMOMILE TEA BAGS – 100 Tea Bags filled with premium chamomile from Egypt.
- ORGANIC CHAMOMILE TEA – The tea is filled into tea bags and packed into foil-lined kraft bags in California
- 100 ECO-CONSCIOUS TEA BAGS – Our premium tea bags are constructed of Abacá Hemp Fiber Paper. They are free of dyes, adhe…
Combination Example (without melatonin):
- Magnesium (200-400 mg)
- L-Theanine (100-200 mg)
- Valerian Root (300-600 mg)
- Chamomile (tea or supplement)
Taking these supplements about 30-60 minutes before bed can help address both the physical and mental factors that interfere with sleep, allowing you to drift off more easily.
Important Notes:
- Start with lower doses: Especially with valerian root and magnesium, it’s a good idea to start with a smaller dose to see how your body responds.
- Consult your healthcare provider: If you are on any medications or have any health concerns, it’s always best to check with a doctor before combining supplements.
- Consistency is key: For the best results, try to use these supplements regularly as part of a calming bedtime routine.