Natural Sleep Aids & Supplements To Help You Sleep

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If you struggle to fall asleep or stay asleep, you’re not alone. Various studies estimate that sleep problems could affect as much as 60% of the adult population. And we all know the devastating effects a bad night’s sleep can cause.

Just one sleepless night can lead to mood changes, low energy levels, poor concentration and an increase in appetite. With ongoing sleep problems, the body is put under considerable stress.

When you are trying to lose weight, gain muscle or enhance athletic performance, sleep is essential to keeping you on track. So if you’re struggling to get some shut-eye, these natural supplements could hold the answer.

Why is sleep so important?

A lot of essential processes happen when we sleep. It is a time for the mind and body to recharge, repair and fight illness. Most adults need to clock between 7-9 hours of sleep every night, while children and teenagers require significantly more.

However, the stress and distractions of modern life have paved the way for many of us to try to function on significantly less rest.

There’s still a lot we don’t know about why we need sleep, but it would be safe to say that sleep is essential for nearly every biological process in the body, including:

muscle repair
protein synthesis
tissue growth
hormone release
learning and memory

If you’re trying to build muscle, adequate sleep is essential to achieve this. And if you’re trying to lose weight, prioritising sleep is also recommended. This is because a lack of sleep disrupts the hormones that influence appetite. Specifically, poor sleep leads to elevated ghrelin levels and reduced leptin.

Why does this matter? Ghrelin is the hunger hormone that lets your brain know you need to eat, and leptin is the hormone that lets your body know you are full. So, poor sleep patterns can cause you to overeat.

Also, when you’re feeling sleepy, you’re more likely to reach for high-calorie options for a quick fix. Studies have shown that just five nights of poor sleep puts you at higher risk of weight gain.

In the long term, poor sleep can have devastating effects on the body. Lack of sleep is associated with conditions such as:

High blood pressure
Cardiovascular disease
Increased inflammation
Elevated cortisol levels
Insulin resistance leading to type 2 diabetes

Clearly, prioritising sleep is not only going to be good for your mood the following day but could also safeguard your health in the long term.

Creating the right conditions for sleep

If you want to improve your sleep, there are several things you can try. The first is to make sure you have created the right conditions for sleep. To know how to do this, we first have to understand how we fall asleep.

Your body has an internal clock that keeps processes moving on a 24-hour cycle, also known as our circadian rhythm. The sleep-wake cycle is the best known of the circadian rhythms. The longer you are awake, the stronger the urge to sleep.

Your body’s urge to sleep is controlled by the SCN (suprachiasmatic nucleus), which is sensitive to light and dark. When the sun goes down, the pineal gland releases melatonin, which helps to relax the body and help you fall asleep. And when the sun rises, the SNC triggers the release of cortisol and other hormones to help you feel more awake for the day.

This is a very basic overview of how sleep works. But already we can see how things might go wrong. Irregular sleep patterns, shift work, and even artificial light can make it more difficult for the SCN to do its job.

So when it comes to creating the right conditions for sleep, the most important thing you can do is set a cut-off time for bright lights. The blue light from your digital devices is enough to prevent the release of melatonin.

You also need to create a comfortable environment. Experts recommend keeping your room a little cooler, blocking out the light and removing distractions like TVs. There are also a number of natural supplements you can add to your routine to help you drift off to sleep easily.

For optimal sleeping temperature for your body’s needs, I personally recommend Eightsleep. I have been using their mattress cover for a year now and it has significantly enhanced my sleep comfort and quality.

The best supplements for sleep

If you want to improve your sleep, natural supplements are the way forward. These supplements will not cause you to fall asleep like a sleeping pill, but they will support your body to relax and fall asleep naturally.

The benefit of natural supplements is that you also don’t have to deal with the negative side effects. The effects of sleeping pills can carry over into the following day, leaving you feeling sluggish and slow. Medication for sleep is also not recommended in the long term, so sticking with natural supplements is always advisable. Here are some of the best supplements to help you sleep.

Melatonin

If your body struggles to release melatonin at the right time, taking a synthetic supplement can help you to achieve better sleep night after night. Melatonin is involved in regulating your internal clock and biological rhythms, but modern life can get in the way of allowing your body to produce the supplies that it needs. The solution? A melatonin supplement before bed will help you drift off into dreamland.

This supplement is not only perfect for occasional sleeplessness, but it is also ideal for when you’re suffering from jet lag or working difficult shift patterns. It’s also suitable for those with delayed sleep-wake phase disorder.

Multiple studies have proven melatonin to be effective in promoting healthy sleep patterns. It is generally considered safe for most healthy adults to take, but there is the risk of rebound insomnia if you take too much. Only a small dose is needed (3mg), and taking extra won’t increase the effects. In fact, it could have the opposite effect.

GABA

Gamma Aminobutyric Acid (GABA) is a chemical messenger that plays an important role in the body. When GABA binds to proteins in the brain, it reduces brain activity to produce a more relaxed state. This helps to create the ideal conditions to fall asleep, but could also help individuals to manage the symptoms of stress and anxiety.

In one study, participants suffering from insomnia took 300mg of GABA one hour before bed. These participants fell asleep faster than those who took a placebo. They also reported improved sleep quality four weeks after starting daily treatment.

Post-workout protein

Fueling up after a workout is not only great for muscle growth; it’s also excellent for creating the ideal conditions for restful sleep. A protein powder specifically formulated for recovery is ideal for winding down at the end of a long day and letting your body recuperate.

Look for a recovery blend that includes ingredients like creatine, l-glutamine, l-theanine and l-leucine. L-glutamine has a calming effect on the body. L-theanine helps to enhance GABA levels in the body, leading to improved non-REM sleep. And L-leucine helps to repair muscle tissue during sleep.

CBD Oil

CBD oil is a natural supplement extracted from hemp or cannabis plants. While structurally similar to THC – the psychoactive compound in cannabis responsible for the “high” – CBD is non-psychoactive. This means it cannot get you high. CBD supports the body by helping the endocannabinoid system (ECS), which is responsible for maintaining a state of homeostasis, or balance.

The ECS is responsible for regulating sleep patterns, so taking a CBD supplement before bed could help you to sleep a little more soundly. Some users also report that CBD helps them to feel more relaxed. You’ll need to take it consistently for around 30 days to start to see the benefits to your wellbeing. I will note, that studies around CBD oil and sleep are still in their infancy. I personally use Serena Organics high-grade CBD tincture oil.

Magnesium

Magnesium is one of the most common minerals on earth and is found in many different foods. It is also essential for human health as it is used for over 600 cellular reactions in your body. In fact, every cell needs magnesium to be able to function correctly.

Magnesium can also help you to relax by activating the parasympathetic nervous system. It also helps to regulate melatonin, which helps to guide your sleep-wake cycle. One study in older adults found that 500mg of magnesium per night for 8 weeks resulted in better sleep quality.

Coach Michael

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