Over-the-counter sleep aids prepare you for rest and peak performance the next day
Start biohacking your sleep quality by making sure you have adequate levels of all the necessary vitamins and minerals every single day. Avoid deficiencies — which can impact sleep quality and overall well-being.
Supplements can naturally help improve sleep quality and increase overall wellness. Certain vitamins and minerals, known as micronutrients, play a non-negligible role in the sleep cycle, getting enough micronutrients is therefore important for your health and well-being.1
The modern diet often lacks many of the nutrients required by the body to function optimally.2 Thus, most people are deficient in important vitamins and minerals.3 The best way to consume micronutrients is through food. However, a lot of people struggle with this, which is why supplementing vitamins and minerals can help prevent deficiencies and improve sleep quality.
If you’re considering sleep supplements, vitamins and minerals are the best places to start. They can improve sleep and other functions of the body, such as immunity and digestion. Blood testing is a good way to identify micronutrient deficiencies. This is recommended because consuming vitamins you don’t need can have adverse effects.4
Vitamin D and Magnesium5 are important for quality sleep. In fact, vitamin D affects the area of the brain that regulates sleep, therefore low levels can negatively affect the sleep cycle.6
Taking Vitamin D and Magnesium together increases positive results. They go hand in hand because if Magnesium levels are low, the body will not absorb Vitamin D very well.7 Having a deficiency in these two vitamins and minerals is extremely common.8 Ensuring proper levels will improve overall health and sleep.
Taking a Zinc supplement can also help improve sleep naturally. Like Vitamin D and Magnesium, Zinc affects the systems of the body that regulate sleep.9 If a person is deficient, taking a zinc supplement will help improve the body’s natural production of melatonin (sleep hormone).
Topicals and sprays can also help improve sleep. These products offer natural and synthetic sleep supplements. They’re both popular delivery options for CBD and topicals are great for releasing muscle tension.
Nitrate10 and Glycine can also help with sleep issues. Glycine is an amino acid that has positive effects on the nervous system. It’s mostly found in the parts of animals not often consumed in the modern diet, such as bone and connective tissue. Supplementing glycine can help improve sleep and increase tissue regeneration.
If deficiencies are present, supplementing vitamins and minerals will help improve sleep and general health. There are a lot of supplement brands to choose from. To ensure maximum effectiveness, make sure you choose a high-quality brand.
“Humans make thousands of units of vitamin D within minutes of whole body exposure to sunlight. From what we know of nature, it is unlikely such a system evolved by chance.”
Enhance your well-being with the LifeVantage® Rise AM™ & Reset PM™ System. This comprehensive system delivers essential vitamins, minerals, and adaptogens to activate your antioxidant pathways for optimal health.
B Complex vitamins are essential for metabolizing carbohydrates, fats, and proteins into energy. With 75 years of dedication to quality, health, and well-being, Solgar® continues its mission to craft the finest nutritional supplements through extensive research and premium raw materials.
Enjoy your daily dose of highly absorbable magnesium in convenient capsules that are gentle on digestion and robust in their support for your body and mind. Experience benefits like fortified bones and muscles, enhanced nerve health and communication, and a natural boost in cellular energy.
Experience the dual benefits of Optimal Magnesium. It combines malate for energy support and lysinate-glycinate for relaxation and gut comfort in a convenient capsule. Each serving provides 150 mg of magnesium from superior lysinate-glycinate and malate forms.
Experience smarter sleep support with Hilma Sleep Support – a melatonin-free solution that’s not habit-forming. Wake up refreshed with a powerful blend of magnesium, l-theanine, reishi mushroom, and passionflower. Say goodbye to melatonin and embrace hormone-free, 3rd-party lab tested sleep aid.
Dr. Andrew Huberman’s Sleep Toolkit combines Magnesium Threonate for cognitive function, L-Theanine for relaxation, Apigenin for stress relief, and Inositol for better sleep. The added Magnesium L-Threonate with 2 grams of Magtein® improves sleep quality.
Bioptimizers Magnesium Breakthrough, a comprehensive solution for magnesium deficiency, provides all seven types of magnesium to address common deficiencies and improve overall health.
Achieve the deep and restorative sleep you’ve always dreamt about with mindbodygreen’s sleep support. Experience faster, longer, and more efficient sleep without morning grogginess. Enjoy relaxation and deep sleep while reducing mental fatigue.
Nordaid’s zinc oral spray enhances immune function, cell division, and protein synthesis by delivering essential vitamins and minerals directly to the bloodstream through mouth mucosa. With quick absorption, lasting effects, and a vegan, sugar-free oral spray form, it offers a convenient and effective way to support your immune system and overall health.
Magnesium Ease is a powerful topical spray with pure, bioavailable magnesium chloride for muscle relief. Post-exercise, it minimizes lactic acid build-up, aiding muscle recovery and improving oxygen supply. It also combats nighttime leg spasms by countering excess calcium. Lavender promotes relaxation for deeper sleep.
1. Bailey R, L, West Jr. K, P, Black R, E, The Epidemiology of Global Micronutrient Deficiencies, Ann Nutr Metab 2015;66(suppl 2):22-33, doi: 10.1159/000371618: https://doi.org/10.1159/000371618.
2. Moshfegh A, Goldman J, Cleveland L, Usual nutrient intakes from food compared to dietary reference intakes, What we eat in America, NHANES 2001-2002, US Department of Agriculture, Agricultural Research Service; 2005: https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/0102/usualintaketables2001-02.pdf.
3. Office of dietary supplements – magnesium, U.S. Department of Health and Human Services, (n.d.), NIH Office of Dietary Supplements, retrieved February 18, 2023: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
4. Geller AI, Shehab N, Weidle NJ, Lovegrove MC, Wolpert BJ, Timbo BB, Mozersky RP, Budnitz DS, Emergency Department Visits for Adverse Events Related to Dietary Supplements, N Engl J Med. 2015 Oct 15;373(16):1531-40, doi: 10.1056/NEJMsa1504267, PMID: 26465986; PMCID: PMC6196363: https://doi.org/10.1056/nejmsa1504267.
5. Bbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B, The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial, J Res Med Sci. 2012 Dec;17(12):1161-9, PMID: 23853635; PMCID: PMC3703169: https://pubmed.ncbi.nlm.nih.gov/23853635.
6. Romano Fiammetta, Muscogiuri Giovanna, Di Benedetto Elea, Zhukouskaya V. Volha, Barrea Luigi, Savastano Silvia, Colao Annamaria and Di Somma Carolina, Vitamin D and Sleep Regulation: Is there a Role for Vitamin D?, Current Pharmaceutical Design 2020; 26(21): https://dx.doi.org/10.2174/1381612826666200310145935.
7. Reddy P, Edwards LR, Magnesium Supplementation in Vitamin D Deficiency, Am J Ther. 2019 Jan/Feb;26(1):e124-e132, doi: 10.1097/MJT.0000000000000538, PMID: 28471760: https://doi.org/10.1097/mjt.0000000000000538.
8. Office of dietary supplements – magnesium, U.S. Department of Health and Human Services (n.d.) NIH Office of Dietary Supplements, retrieved February 18, 2023: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
9. Cherasse Y, Urade Y, Dietary Zinc Acts as a Sleep Modulator, Int J Mol Sci. 2017 Nov 5;18(11):2334, doi: 10.3390/ijms18112334, PMID: 29113075; PMCID: PMC5713303: https://doi.org/10.3390/ijms18112334.
10. Wisor JP, Holmedahl NH, Saxvig IW, Fjeldstad OM, Weitzberg E, Grønli J, Engan HK, Effect of Dietary Nitrate Supplementation on Sleep in Chronic Obstructive Pulmonary Disease Patients, Nat Sci Sleep. 2021, Mar 25;13:435-446, doi: 10.2147/NSS.S279395, PMID: 33790676; PMCID: PMC8007562: https://doi.org/10.2147/nss.s279395.
11. Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S, The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus, Neuropsychopharmacology, 2015 May;40(6):1405-16, doi: 10.1038/npp.2014.326, Epub 2014 Dec 23, PMID: 25533534; PMCID: PMC4397399: https://doi.org/10.1038/npp.2014.326.
12. Abboud M, Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies, Nutrients, 2022 Mar 3;14(5):1076, doi: 10.3390/nu14051076. PMID: 35268051; PMCID: PMC8912284: https://doi.org/10.3390/nu14051076.
If you’re looking to skip the synthetic supplements and pharmaceuticals — as most biohackers are — certain herbs and botanical supplements can help you improve your sleep quality naturally.
Herbal supplements have been used to help people sleep for hundreds of years. Most herbs are safe for consumption. However, if you have underlying health conditions, are taking medications, or are pregnant, you should consult a medical professional before taking any supplements.
Chamomile is the most commonly used herbal sleep remedy. It helps calm anxiety and improve sleep quality.1 Sipping on a cup of tea before bed helps induce relaxation and improve sleep naturally.2
Another herbal sleep supplement that has recently gained popularity for its effectiveness is cannabidiol – commonly known as CBD. It is derived from the cannabis plant but doesn’t induce psychoactive effects as THC does. It’s considered to be a natural solution for insomnia.3 It’s also effective for managing anxiety.4 CBD may be a good option for people who struggle with relaxing and calming their minds while trying to fall asleep.
Next on the sleep herbal remedy list, we have Hops. This plant, commonly used to make beer, has demonstrated sedative effects.5 However, this doesn’t mean enjoying a few beers before bed improves sleep. We recommend taking supplements with this plant, which offer all the benefits without the negative effects of alcohol.
Valerian and Passion Flower are herbs commonly found in sleep teas and tinctures. Valerian’s sedative effects6 have made it a popular bedtime supplement for many years. Available studies on the benefits of Passion Flower for sleep are limited, but initial results show positive effects on sleep.7 Generally speaking, using herbal supplements for sleep aid is a beneficial and safe option to help you relax before bed and sleep better.
“Tea doesn’t just have to be a morning or afternoon pick-me-up— it can be a great nightcap too.”
Unlock 4,500 years of wisdom in Immortal All-Stars, a blend of Chinese herbs nurturing body, mind, and spirit. This comprehensive formula supports essential elements like Yin, Yang, Qi, Essence, and Blood with ingredients like He Shou Wu, Huang Qi, Reishi, Dan Shen, Yu Jin, and more. Enhance adaptogenic benefits, heart health, and overall well-being to operate optimally at any age.
Enhance overall health with a full night’s sleep using Sleep Maintenance, a unique herbal blend that supports restful sleep and healthy adrenal function. Natural support for stress pathways helps you rest more easily and consistently, promoting restorative sleep throughout the night, leaving you refreshed upon waking.
Ashwagandha (Withania somnifera) is an adaptogen with stress-balancing qualities that enhance bodily equilibrium and resilience. It fosters emotional equilibrium, mental and physical well-being, addressing issues like weakness, fatigue, and concentration difficulties. Moreover, it aids in promoting sleep and relaxation.
Valerian root is a natural sleep aid from Asia and Europe. Their Valerian Root Capsules contain 1000 mg per serving, with only Valerian Root Extract as the active ingredient. Made in a GMP-compliant, FDA-registered facility, these vegetarian, gluten-free, and non-GMO capsules provide a convenient sleep solution.
Ashwagandha KSM-66 Full-Spectrum is your ally against the stresses of modern life. It can reduce symptoms by up to 70%, helping stabilize your mood, energy levels, and sleep quality for rejuvenation. Experience a more balanced and vibrant life with Tribe Organics Ashwagandha KSM-66 Full-Spectrum.
Himalaya Ashwagandha, combined with GABA, Holy Basil, and Chamomile, creates a powerful blend to promote relaxation, calm stress, and support restful sleep. Ashwagandha aids in deep relaxation, while GABA encourages a calm mindset. Holy Basil contributes to tranquility and adrenal wellness.
Experience the power of Ultra Concentrated Full Spectrum CBD extract. Their premium oil is derived from 100% organically grown hemp, free from GMOs, pesticides, herbicides, and chemical fertilizers. Element Health has a vegan and gluten-free formula undergoes third-party testing for quality assurance.
Elevate your sleep with cbdMD’s Full Spectrum CBD Gummies for Sleep. These vegan, gluten-free gummies combine CBD, THC, melatonin, and natural sleep aids. Take two gummies before bedtime and establish a calming nightly routine for improved sleep quality. Experience your dream sleep with cbdMD.
Joy Organics USDA Certified Organic CBG + CBD Tincture combines the power of CBG and CBD to promote body balance. This tincture offers 30 servings of mental and physical wellness support. Rigorously tested for potency and purity by third-party labs, it’s a reliable addition to your wellness routine.
Biohacker’s special: incorporating functional mushrooms into your daily routine. Biohacking, or “do-it-yourself biology,” aims to optimize human performance through gradual lifestyle changes for enhanced health and well-being.
Elevate your day with the Complete Oral Spray Set, featuring Lion’s Mane, Cordyceps, Turkey Tail, Reishi, and Chaga. This convenient blend of functional mushrooms and Australian bush food, infused with Lemon Myrtle, offers an uplifting experience for on-the-go use.
1. Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD, Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial, Phytomedicine, 2016 Dec 15;23(14):1735-1742, doi: 10.1016/j.phymed.2016.10.012, Epub 2016 Oct 24, PMID: 27912875; PMCID: PMC5646235: https://doi.org/10.1016/j.phymed.2016.10.012.
2. Adib-Hajbaghery M, Mousavi SN, The effects of chamomile extract on sleep quality among elderly people: A clinical trial, Complement Ther Med. 2017 Dec;35:109-114: https://doi.org/10.1016/j.ctim.2017.09.010.
3. Ried K, Tamanna T, Matthews S, Sali A, Medicinal cannabis improves sleep in adults with insomnia: a randomised double-blind placebo-controlled crossover study, J Sleep Res. 2022 Dec 20:e13793, doi: 10.1111/jsr.13793, Epub ahead of print, PMID: 36539991: http://dx.doi.org/10.1111/jsr.13793.
4. Adib-Hajbaghery M, Mousavi SN, The effects of chamomile extract on sleep quality among elderly people: A clinical trial, Complement Ther Med. 2017 Dec;35:109-114, doi: 10.1016/j.ctim.2017.09.010, Epub 2017 Oct 13, PMID: 29154054: https://doi.org/10.1016/j.ctim.2017.09.010.
5. Blessing EM, Steenkamp MM, Manzanares J, Marmar CR, Cannabidiol as a Potential Treatment for Anxiety Disorders, Neurotherapeutics, 2015 Oct;12(4):825-36, doi: 10.1007/s13311-015-0387-1, PMID: 26341731; PMCID: PMC4604171: https://doi.org/10.1007/s13311-015-0387-1.
6. Franco L, Sánchez C, Bravo R, Rodriguez A, Barriga C, Juánez JC, The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm, Acta Physiol Hung, 2012 Jun;99(2):133-9, doi: 10.1556/APhysiol.99.2012.2.6, PMID: 22849837: https://doi.org/10.1556/aphysiol.99.2012.2.6.
7. Donath F, Quispe S, Diefenbach K, Maurer A, Fietze I, Roots I, Critical evaluation of the effect of valerian extract on sleep structure and sleep quality, Pharmacopsychiatry, 2000 Mar;33(2):47-53, doi: 10.1055/s-2000-7972, PMID: 10761819: https://doi.org/10.1055/s-2000-7972.
8. Ngan A, Conduit R, A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality, Phytother Res. 2011 Aug;25(8):1153-9, doi: 10.1002/ptr.3400, Epub 2011 Feb 3, PMID: 21294203: https://doi.org/10.1002/ptr.3400.
Certain synthetic sleep supplements are safe to take when you’re having issues at night. Still, this should be considered a short-term solution. In the longer-term, biohacking can work to optimize your sleep without the need for synthetic supplements. Embrace the journey!
Synthetic sleep supplements essentially mimic and promote natural bodily functions to help improve sleep. Thankfully, in this day and age, several safe and effective compounds can be used to help overcome sleep problems.
The most commonly used synthetic sleep supplement is melatonin, which is the hormone known to induce sleep in humans. It can also be described as the hormone that your body produces in response to darkness.
Many different vitamins and herbal supplements can help you sleep better by promoting more melatonin in the body, including vitamin D. Another option is to consume synthetic melatonin directly through supplements.1
Although synthetic melatonin is considered safe,2 long-term use is not recommended seeing as certain mild side effects, including headaches, sleepiness, dizziness, and nausea, may be associated with extended use.3
Also, finding a quality supplement brand is especially important when it comes to melatonin because many products on the market have inaccurate labeling.4
If you don’t think melatonin supplements are for you, Tryptophans and 5-htp can also aid in improving your sleep. Tryptophans5 and 5-htp6 both have an effect on the serotonin system, which is crucial for the production of melatonin. Taking these two supplements can help improve overall well-being and sleep quality. Tryptophans can be found in a variety of foods, such as chocolate, nuts, and seeds —to name just a few. 5-htp, however, can only be obtained through supplements.
Another popular supplement for sleep is GABA, which is found in several teas and can be ingested through supplements. There is evidence that GABA supplements have numerous positive effects, including on sleep.7 That said, whether or not GABA can help you sleep better is controversial in the scientific community. A few studies suggest that it can, but more research is required.8
Synthetic supplements help improve the body’s natural systems that regulate sleep. However, no supplement can replace a good diet, exercise, and healthy habits. Before diving into a complex supplement regime, focus on developing good habits and decreasing your stress levels.
“Before turning to a supplement, make sure you’re addressing your sleep hygiene. There could be things you’re doing that are sabotaging your sleep without realizing it.”
Introducing Herbatonin, the pioneering plant-based melatonin (phyto-melatonin) derived from exclusive rice, alfalfa, and chlorella varieties, enclosed in a vegan capsule. Unlike synthetic or animal-derived melatonin found elsewhere, Herbatonin 3mg is designed for short-term usage of 3 to 5 days, effectively restoring your circadian rhythm and sleep cycle.
Can’t sleep? Tired of pills and artificial melatonin side effects? DELTA is a natural sleep supplement that supports deep sleep by helping your brain produce melatonin and serotonin naturally, with no artificial ingredients. Experience restful, rejuvenating sleep the way nature intended with DELTA, free from harmful additives.
BulkSupplements Taurine is a natural amino acid with anti-inflammatory properties, benefiting heart health, brain function, muscle recovery, mood, sleep, and eye health. It also supports liver function, making it crucial for athletes and those with active lifestyles.
Sleep offers a specialized blend of herbs and a neurotransmitter to induce deep, uninterrupted sleep without melatonin, ensuring you wake up energized. Its formulation, designed by a Naturopathic Doctor, regulates sleep cycles, maintaining steady energy levels throughout the day, and it efficiently prepares your body and mind for sleep within an hour.
Sweet Dreams is expertly formulated with a synergistic blend of 5HTP and GABA to promote tranquil sleep, alleviate anxiety, and enhance mental well-being. By calming the mind, reducing stress, and improving concentration, GABA fosters positivity and relaxation. Designed for women, Sweet Dreams supports deep relaxation without compromising mental clarity or alertness, offering natural sleep support for adults.
GABA serves as the brain’s key inhibitory neurotransmitter, exerting potent calming and depressive effects essential for relaxation. Often used as a supplement, GABA supports mood and a balanced stress response, promoting emotional well-being. By facilitating a state of relaxation, GABA supplements can contribute to overall emotional equilibrium and improved mental well-being.
PharmaGABA, a natural form of gamma-aminobutyric acid, has been clinically demonstrated to promote relaxation and reduce stress indicators, contributing to both mental focus and physical relaxation, as well as potentially improving sleep quality. Thorne offers PharmaGABA in 250 mg and 100 mg non-habit forming capsules to suit individual preferences and needs.
This formula combines 5-HTP and GABA, two vital amino acids that work together to boost serotonin and melatonin production, regulating mood and stress. By converting to serotonin, 5-HTP acts as a crucial mood stabilizer, while GABA facilitates communication between brain cells, promoting tranquility and reducing negative thoughts. Together, they induce deep relaxation without drowsiness, effectively alleviating stress and anxiety.
L-Theanine, a naturally occurring amino acid in tea, effectively enters the brain and aids in the activation of alpha waves. It elevates levels of mood-regulating neurotransmitters like GABA and serotonin, leading to reduced neural excitability and a tranquil, focused state.
L-Theanine, a special amino acid, mimics neurotransmitters such as GABA and glutamate. It promotes relaxation, reduces stress, and enhances focus. When combined with caffeine, it can offset jitters and improve memory, energy, and problem-solving.
L-Theanine, a natural component of tea, offers stress relief and relaxation without inducing drowsiness, making it an ideal choice for those wanting to manage stress and achieve a peaceful state of mind. It’s a valuable nutrient that’s not abundantly present in common foods.
1. Gandolfi JV, Di Bernardo APA, Chanes DAV, Martin DF, Joles VB, Amendola CP, Sanches LC, Ciorlia GL, Lobo SM, The Effects of Melatonin Supplementation on Sleep Quality and Assessment of the Serum Melatonin in ICU Patients: A Randomized Controlled Trial, Crit Care Med. 2020 Dec;48(12):e1286-e1293, doi: 10.1097/CCM.0000000000004690, PMID: 33048904: https://doi.org/10.1097/ccm.0000000000004690.
2. Sánchez-Barceló EJ, Mediavilla MD, Tan DX, Reiter RJ, Clinical uses of melatonin: evaluation of human trials, Curr Med Chem, 2010;17(19):2070-95, doi: 10.2174/092986710791233689, PMID: 20423309: https://doi.org/10.2174/092986710791233689.
3. Andersen, L.P.H., Gögenur, I., Rosenberg, J. et al.,The Safety of Melatonin in Humans, Clin Drug Investig 36, 169–175 (2016): https://doi.org/10.1007/s40261-015-0368-5.
4. Erland LA, Saxena PK, Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content, J Clin Sleep Med. 2017 Feb 15;13(2):275-281, doi: 10.5664/jcsm.6462, PMID: 27855744; PMCID: PMC5263083: https://doi.org/10.5664/jcsm.6462.
5. Zamoscik V, Schmidt SNL, Bravo R, Ugartemendia L, Plieger T, Rodríguez AB, Reuter M, Kirsch P, Tryptophan-enriched diet or 5-hydroxytryptophan supplementation given in a randomized controlled trial impacts social cognition on a neural and behavioral level, Sci Rep. 2021 Nov 4;11(1):21637, doi: 10.1038/s41598-021-01164-y, PMID: 34737364; PMCID: PMC8568973: https://doi.org/10.1038/s41598-021-01164-y.
6. Zamoscik, V., Schmidt, S.N.L., Bravo, R. et al., Tryptophan-enriched diet or 5-hydroxytryptophan supplementation given in a randomized controlled trial impacts social cognition on a neural and behavioral level, Sci Rep 11, 21637 (2021): https://doi.org/10.1038/s41598-021-01164-y.
7. Boonstra E, de Kleijn R, Colzato LS, Alkemade A, Forstmann BU, Nieuwenhuis S, Neurotransmitters as food supplements: the effects of GABA on brain and behavior, Front Psychol, 2015 Oct 6;6:1520, doi: 10.3389/fpsyg.2015.01520, PMID: 26500584; PMCID: PMC4594160: https://doi.org/10.3389/fpsyg.2015.01520.
8. Byun JI, Shin YY, Chung SE, Shin WC, Safety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial, J Clin Neurol, 2018 Jul;14(3):291-295, doi: 10.3988/jcn.2018.14.3.291, Epub 2018 Apr 27, PMID: 29856155; PMCID: PMC6031986: https://doi.org/10.3988/jcn.2018.14.3.291.
Sleep supplements come in many different forms. From gummies and tonics to tinctures and sprays, there is truly something for everyone. Experimentation is key to finding which supplements work best for you.
Supplements for sleep improvement1 come in many forms. Teas and tinctures are the most commonly used, but gummies, tonics, drinks, and even chocolates are also available.
Hundreds of wellness companies claim their products are the best solution for sleep issues. Unfortunately, many of them have high price tags and offer minimal results.2
When choosing a natural sleep aid, buying high-quality and clinically tested supplements is important. Look for supplement companies that use clinical testing from an outside research institution. These are the brands committed to providing customers with the best quality.
Herbal sleep beverages are a wonderful option for biohacking sleep quality. Teas, tinctures, and tonics can be easily found at many local grocery stores. Picking up a box of herbal tea is a simple and inexpensive way to improve sleep. The research on the benefits of herbal teas has only begun in the past few years and is therefore limited. However, there is positive evidence that certain teas can help reduce stress and improve sleep. Drinking tea is also hydrating, which is important for overall health!3
Tinctures and extracts are also readily available and offer a more concentrated version of herbal sleep remedies. These are great options for people who need something a little bit stronger than a cup of tea to improve their sleep.
Herbal sleep remedies often come in tablets and capsules. Many brands, but not all, offer pure versions, which are a good option for anyone trying to avoid additives. Some companies also offer a mix of different supplements that complement each other.
Some people have a sweet tooth and prefer reaching for gummies, cookies, and chocolates for something sweet to help lull them to sleep. Many CBD sleep supplements come in this form. These sweets can be a fun way to biohack your sleep quality, but it’s important to be careful with these products. They may contain unhealthy additives or boost blood sugar right before bed. Look for products with high-quality ingredients and minimal sugar.
It’s easy to get whiplash searching for the best sleep supplements. Don’t overthink it. If something in particular has piqued your interest, great! If not, start with a simple supplement like herbal tea or a vitamin.
Although it’s always important to check the labels and consult with your pharmacist before mixing, most sleep supplements are safe to be taken with others. Some even increase the benefits when taken together.4 On the other hand, taking too many new supplements at once can make it difficult to determine which ones actually work. The best way to find what works for you is to start with just one supplement and try it for a few weeks before moving on to another.
“We will come to learn that sleep is the universal health care provider: whatever the physical or mental ailment, sleep has a prescription it can dispense.”
Tackling sleep issues is vital for well-being. Asystem’s unique natural formula, supported by clinical data, ensures restful sleep without grogginess. Climate-positive and elegantly packaged, their advanced sleep gummies improve your sleep quality, so you wake up refreshed, leaving behind sleepless nights and daytime fatigue.
Discover the perfect solution for improved sleep with Joy Organics’ CBD sleep gummies. Transform your bedtime routine and experience deep, restorative slumber effortlessly. Their vegan, gluten-free gummies contain 30mg of CBD, 3mg of CBN, 1mg of THC, and 3mg of premium melatonin, creating a potent blend that supports restful sleep.
Reprise offers Jujube Seed gummies, a nature-inspired solution for calming the mind, enhancing digestion, and promoting healthy blood circulation. With a commitment to sourcing the finest Jujube dates, they maintain strict quality standards through rigorous sourcing and testing procedures.
Discover tranquility in Dream Light, a soothing beverage blended with adaptogens, nootropics, and natural ingredients like Reishi Mushroom, Melatonin, and L-Tryptophan. Unwind your mind, sync with your body’s circadian rhythm, and embrace rejuvenating sleep.
Experience the world’s first full spectrum, shelf-stable traditional kava drink in a concentrated 2oz shot. Using their unique solvent-free extraction method, they capture the full essence of traditional kava preparation, providing the potent effects without the hassle or taste concerns.
Prioritizing quality sleep is essential for overall well-being and productivity. Sleep 2.0 offers a versatile sleep aid supplement, combining Reishi and Lion’s Mane extracts with vitamins, minerals, and herbal extracts to promote fast, high-quality sleep, enhancing focus, emotional balance, and reducing stress.
Do Not Disturb blends powerful adaptogens and stress-reducing herbs like holy basil, rose, and mucuna with the delightful flavors of cinnamon, lucuma, and coconut. This formula promotes a calmer state of mind, reduced stress, and deeper sleep, all while offering a delicious experience. It undergoes third-party testing to ensure quality and effectiveness.
Triple Strength Magnesium is a melatonin-free sleep aid with Magtein® Magnesium L Threonate, L-Theanine, and Apigenin in precise dosages, inspired by Dr. Andrew Huberman’s “Huberman Sleep Cocktail.” It delivers deep sleep, a calm mind and body, and natural stress relief without grogginess.
Tru Dream Wellness Shot combines melatonin, GABA, and magnesium in a tasty, sugar-free, and refreshing drink. It’s your go-to choice for a good night’s sleep. Experience the ultimate sleep aid with Tru Dream Wellness Shot – it’s like an all-you-can-sleep buffet in a bottle.
1. Chan V, Lo K, Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis, Postgrad Med J. 2022 Apr;98(1158):285-293, doi: 10.1136/postgradmedj-2020-139319, Epub 2021 Jan 13, PMID: 33441476: https://doi.org/10.1136/postgradmedj-2020-139319.
2. Erland LA, Saxena PK, Melatonin Natural Health Products and Supplements: Presence of Serotonin and Significant Variability of Melatonin Content, J Clin Sleep Med. 2017 Feb 15;13(2):275-281, doi: 10.5664/jcsm.6462, PMID: 27855744; PMCID: PMC5263083: https://doi.org/10.5664/jcsm.6462.
3. Young, H.A., Cousins, A., Johnston, S. et al., Autonomic adaptations mediate the effect of hydration on brain functioning and mood: Evidence from two randomized controlled trials, Sci Rep 9, 16412 (2019): https://doi.org/10.1038/s41598-019-52775-5.
4. Reddy P, Edwards LR, Magnesium Supplementation in Vitamin D Deficiency, Am J Ther. 2019 Jan/Feb;26(1):e124-e132, doi: 10.1097/MJT.0000000000000538, PMID: 28471760: https://doi.org/10.1097/mjt.0000000000000538.
5. Dmitrieva NI, Gagarin A, Liu D, Wu CO, Boehm M, Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality, EBioMedicine, 2023 Jan;87:104404, doi: 10.1016/j.ebiom.2022.104404, Epub 2023 Jan 2, PMID: 36599719; PMCID: PMC9873684: https://doi.org/10.1016/j.ebiom.2022.104404.
Learn evidence-based techniques and tips to improve your overall quality of sleep.
Do you toss and turn at night, stare at the ceiling while the minutes tick […]
What if many of the obstacles between you and peaceful sleep are self-inflicted? What if […]
Unfortunately, getting a good night’s sleep is becoming more and more rare. A growing number […]
Dive into the latest advancements and emerging trends in sleep optimization.
Broaden your understanding of sleep science by tracking the latest findings from these accomplished specialists.
Dr. Rangan Chatterjee is a renowned British doctor, author, and television presenter. He advocates for lifestyle-based treatment focusing on four pillars: food, movement, sleep, and relaxation. He believes that we can change our habits to biohack our bodies, reducing the risk for chronic illness and allowing us to live a better, longer life.
Dr. Chatterjee got his medical degree at the University of Edinburgh and specialized in Immunology. He is also the author of multiple books focused on a holistic approach to health, which are compilations of the knowledge he has acquired from relevant experts.
He has appeared on UK based programs, including Doctor in the House, BBC Breakfast, and The One Show. The engaging style with which he explains complex medical concepts landed him on the Pulse Power 50 list for influential GPs. Moreover, he contributes to BBC Radio, shares on YouTube and Instagram, and hosts his own podcast called “Feel Better, Live More.”
Dr. Walker is a renowned neuroscientist with a background in neurophysiology. He holds a degree in neuroscience from Nottingham University and a PhD from the Medical Research Council in London. After serving as a Professor of Psychiatry at Harvard Medical School, he became a Professor of Neuroscience and Psychology at the University of California, Berkeley.
As the founder and director of the Center for Human Sleep Science, Dr. Walker has received numerous accolades from prestigious organizations such as the National Science Foundation, the National Institutes of Health, and the National Academy of Sciences. He has conducted extensive research on the impact of sleep on human health and brain function, studying both healthy and affected populations. With over 100 scientific publications, Dr. Walker is also the host of the popular Matt Walker Podcast and a TED speaker with over 1 million views. He is frequently featured on major media outlets such as CBS and the BBC.
Discover the multitude of sleep supplements available and unlock the ones that work best for your unique biology and sleep needs.
Vitamins and minerals, such as magnesium, zinc, and B vitamins, are essential for supporting healthy sleep patterns and regulating neurotransmitters involved in sleep. Ensuring adequate intake of these nutrients through diet or supplementation can contribute to improved sleep quality.
Synthetic supplements are lab-created versions of naturally occurring substances. While they can provide targeted benefits, it’s generally recommended to prioritize natural sources of nutrients for sleep support. However, individual needs may vary, and consulting with a healthcare professional can help determine the most suitable approach.
Herbals and botanicals have long been used to promote relaxation and improve sleep. Examples include chamomile, valerian root, and passionflower. These natural compounds can have calming effects, reduce anxiety, and support better sleep quality.
Tinctures and tonics are liquid extracts of herbs or botanicals. They are often taken orally and can be convenient options for sleep biohacking. Tinctures and tonics allow for easy absorption and precise dosing, making them suitable for customizing sleep support.
Gummies can provide a tasty and convenient way to supplement for better sleep. Some sleep-supporting ingredients, like melatonin or herbal extracts, are available in gummy form. However, it’s important to consider the overall sugar content and choose gummies that prioritize quality ingredients.
Topicals, such as creams or oils, can be used to create a soothing bedtime routine. Lavender-scented creams or essential oils, for example, may promote relaxation and enhance sleep quality when applied topically before bed.
While cookies are not typically associated with sleep biohacking, certain recipes can incorporate sleep-supporting ingredients. For instance, cookies made with ingredients like oats, almonds, or dark chocolate can provide nutrients that support relaxation and better sleep.
Personalized supplementation plans take into account individual needs, health conditions, and lifestyle factors to optimize sleep biohacking. Working with a funtional medical doctor or healthcare professional can help identify specific deficiencies or imbalances that may impact sleep and create a tailored supplement regimen.
When selecting sleep supplements, consider factors such as ingredient quality, dosage, potential interactions with medications, and individual sensitivities or allergies. It’s essential to choose reputable brands, read product labels, and consult with a healthcare professional to ensure safety and efficacy.
Supplementing for sleep should be part of a comprehensive sleep strategy that includes lifestyle adjustments, sleep hygiene practices, and addressing underlying sleep issues. Supplements can provide targeted support, but optimizing sleep quality may require a holistic approach that considers multiple factors affecting sleep health.
Biohack your sleep using supplements that promote relaxation, deeper sleep, and sleep quality.
Discover podcasts, YouTube channels, websites, apps, and more to enhance your knowledge and empower your biohacking journey.
The AASM Sleep Education website, established by the American Academy of Sleep Medicine (AASM) in 2005, serves as a reliable resource for sleep-related information.
Sleep, an essential pillar of a healthy lifestyle alongside diet and exercise, boosts mood, alertness, energy, memory, creativity, and performance. However, many individuals suffer from sleep disorders hindering their ability to obtain restful sleep. The website offers concise, accessible medical and scientific insights, making it valuable for patients with sleep disorders and those seeking knowledge about sleep.
As a medical society, the AASM sets standards, accredits sleep centers, provides professional education, and advocates for patients and providers, all aimed at improving sleep care and promoting sleep health.
“Sleep: Neurobiology, Medicine, and Society” is a free course offered by the University of Michigan on Coursera. It explores the biological, personal, and societal dimensions of sleep.
The course delves into the neurobiological basis of sleep control and the effects of sleep deprivation, substances like alcohol and caffeine, and jet lag on sleep patterns. It covers sleep disorders medicine, including conditions like insomnia and excessive sleepiness. Additionally, the course emphasizes the societal relevance of sleep, addressing the impact of fatigue-related performance decrements on public health and safety.
By understanding these aspects, learners gain insights into optimizing their own sleep habits and recognizing the broader implications of sleep in society.
