Top 5 Supplements to Aid Sleep

These are my top 5 supplement recommendations for anyone struggling with getting enough sleep or poor sleep quality. Now that you’ve been biohacking your sleep, you can take your sleep quality one step further with these supplements to aid sleep!

I know it can take time to adapt your lifestyle, diet and overall sleep hygiene. The biohacks I recommended are not always easy for everyone. Life gets in the way! I understand! These sleep supplements help to jumpstart your proper sleep schedule and improve your sleep now!

1. Magnesium/calcium

Calcium and magnesium were instrumental in resolving my sleep issues.

Magnesium is the first supplement to aid sleep that I recommend. It is a relaxing mineral in which almost everyone is deficient. When we are stressed, this mineral is the first to go!

Almost everyone is deficient in magnesium. Many are supplementing, but usually not enough. You need roughly five times your body weight in pounds in mg per day of this vital mineral.

My favorite brands of magnesium are Natural Calm and Magnesium Glycinate.

Calcium is another one of those relaxing minerals. This is critical for calming the nervous system and getting to sleep! My favorite brand is Designs for Health Calcium Malate.

The best way to get your doses of these vital minerals is to do a combo. My favorite is Endomet Paramin. The forms of calcium and magnesium in this supp are chelated for the highest absorption rate.

2. GABA

This neurotransmitter is the brakes that turns off the stimulating neurotransmitters like epinephrine and norepinephrine. When we are stressed GABA becomes depleted to calm the body down.

There are many different forms of GABA, but the only one that really works well is phenylated GABA. There are not many companies that make this form. My favorite brands are Dave Asprey’s GABAwave and Biotics Research Phenitropic. I take a phenitropic every night to get my ZZZ’s.

3. Ashwagandha

Ashwagandha is an adaptogenic herb that calms the body and aids stress management and the proper release of cortisol.

This herb has been used in Ayurvedic medicine for thousands of years. Today, medical researchers have been studying Ashwagandha for years with great interest. It’s been found to reduce stress, fatigue and improve sleep, of course!

When I take it, I wake up feeling much more calm and feeling that I got a deeper, more quality restorative sleep. My favorite brand is Banyan organic Ashwagandha.

4. Adaptogenic Herbs

Adaptogenic Herbs like ashwagandha, rhodiola, astragalus, schizandra berry and holy basil calm the body and the mind. They help to normalize biochemical imbalances, in particular modulating cortisol production to calm the adrenals so you can sleep. My favorite brand is Adrenal Response by Innate Response. All the herbs are organic.

If you get plenty of rest, but still feel tired, you may suffer from adrenal fatigue like 2/3 of the US population. The primary symptoms associated with adrenal fatigue are anxiety, chronic fatigue, sleep disturbances, suppressed immunity, weight gain, insulin resistance and an array of other clinical conditions. A broad range of underlying symptoms may arise because adrenal hormones exert a profound influence on the body’s overall response to stress…and your quality of sleep.

5. Melatonin

Melatonin is best for those that have trouble falling asleep. It can really help to reset your internal clock to get your sleep schedule back on track.

Don’t be tempted to simply supplement melatonin and expect sleep miracles to happen. I only suggest supplementing time-released melatonin for a few weeks or as needed to get circadian rhythms back in order.

You can also take 5-HTP to facilitate production of melatonin. 5-HTP is the precursor to melatonin and serotonin. It really works to regulate behaviors and moods. Serotonin is involved in the wake/sleep cycles that allow your body to get the good night’s rest it needs in order to repair itself at night. When you are depleted in serotonin, there is not enough left over to be converted to melatonin. Supplementing 5-HTP can give you the building blocks to make more melatonin.

In our high stress environment it’s no wonder that people are having a hard time falling asleep and staying asleep. Using supplements to aid sleep, including relaxing minerals, are a must in today’s fast-paced society that are suffering from sleep deprivation.

Even with supplementation, you must improve sleep hygiene and recreate a primal environment to facilitate quality sleep.

The Medicinal Supplements Summit

Did you know that of the 54,000 dietary supplement products sold today, only a third have some level of safety and effectiveness that is supported by scientific evidence? Many supplements, even organic ones, are contaminated with toxic metals like lead, cadmium and arsenic. You could be taking supplements that are actually doing more harm than good!SUPP16_banner_attend_600x600

That’s why I’m hosting the Medicinal Supplements Summit, taking place from September 12 – 19!

This amazing online summit is dedicated to educating consumers on healthy supplementation and the latest in supplement customization testing. Join me and over 35 like-minded health professionals – including doctors, supplement manufacturers, and best selling authors – who are dedicated to helping you HEAL.

Register for FREE now >>>> Click Here

Own all of the expert talks to watch at your own pace >>>>  Click Here

My deepest hope is that you and your family experience vibrant health. And it all begins with taking the right supplements for YOU. So mark your calendars and join us for the Medicinal Supplements Summit September 12-19th! I’ll see you there!

 

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Wendy Myers, FDN, CHHC, is a functional diagnostic nutritionist, certified holistic health coach and founder of Live to 110. Her passions include getting you healthy, Modern Paleo, retoxing and detoxing. Discover her Mineral Power Program and enjoy freedom from fatigue and brain fog with metal detox.