If you’ve been tossing and turning at night, you’re not alone. Many people struggle to get the restful sleep they need, and stress, busy schedules, and poor sleep habits don’t help. For those seeking natural support for sleep, certain supplements can make a difference.* In this blog, we’ll dive into some of the best supplements for sleep, including how they work, their benefits, and things to keep in mind when using them.
1. Melatonin: Setting Your Body’s Clock
Melatonin is one of the most well-known supplements for sleep. It’s a hormone that your body naturally produces in response to darkness. Melatonin signals to your brain that it’s time to wind down and rest.
How It Works
Melatonin helps regulate your sleep-wake cycle, also known as your circadian rhythm. Supplementing with melatonin can be particularly helpful if your internal clock is out of sync due to jet lag, shift work, or inconsistent sleep habits.*
Benefits
- Supports falling asleep faster and staying asleep longer.*
- May help adjust sleep schedules for travelers or shift workers.*
Recommended Dosing
For most people, 1-5 mg taken 30-60 minutes before bedtime is effective. Start with the lowest dose to see how your body responds.
Medication Considerations
Melatonin may interact with blood thinners, immunosuppressants, and medications for diabetes or blood pressure. Talk to your healthcare provider if you take these medications.
Stress & Sleep Support
Melatonin Lozenge 1 mg 60 loz
$10.99
2. Valerian Root: Nature’s Relaxation Herb
Valerian root is an herb long used in traditional practices to support relaxation and calmness.* It’s often found in teas and supplements designed for sleep.
How It Works
Valerian may increase levels of GABA, a neurotransmitter that promotes relaxation and helps quiet the mind before sleep.*
Benefits
- Supports overall relaxation and helps reduce the time it takes to fall asleep.*
- May improve the quality of sleep over time with regular use.*
Recommended Dosing
A common dose is 300-600 mg of valerian extract taken 30 minutes to 2 hours before bed.
Medication Considerations
Valerian can amplify the sedative effects of alcohol, benzodiazepines, or other medications that cause drowsiness. Avoid combining these unless directed by a healthcare provider.
Mood & Mental Support
Valerian Extract 90 caps
$14.49
3. L-Theanine: A Calm Mind for Better Sleep
L-theanine, an amino acid found in green tea, is another popular supplement for sleep. While not a sedative, it helps prepare the mind and body for rest by promoting relaxation.*
How It Works
L-theanine boosts alpha brain waves, which are associated with a calm, focused state of mind. This can help ease you into sleep naturally.*
Benefits
- Supports relaxation and a sense of calm without causing drowsiness.*
- May improve the quality of deep sleep when paired with other calming practices.*
Recommended Dosing
A typical dose is 100-200 mg taken about 30 minutes before bedtime.
Medication Considerations
L-theanine is generally considered safe but may enhance the effects of sedatives or antihypertensive medications. Consult your healthcare provider if you take these.
Stress & Sleep Support
L-Theanine 200 mg + Inositol 60 vcaps
$26.00
4. SomniVive+: CBD with a Boost of CBN
SomniVive+ is a premium CBD product designed specifically for sleep. It includes higher levels of cannabinol (CBN), a cannabinoid thought to support relaxation and sleep.*
How It Works
CBD and CBN interact with the body’s endocannabinoid system, which helps regulate sleep, stress, and mood. Together, they provide a calming effect that can promote restful sleep.*
Benefits
- Supports relaxation and a healthy sleep cycle.*
- May help ease occasional sleeplessness caused by stress or discomfort.*
Recommended Dosing
Follow the label instructions for dosing, as strengths can vary. Many users start with 10-25 mg of CBD and adjust as needed.
Medication Considerations
CBD and CBN may interact with medications metabolized by the liver, including certain blood thinners and antidepressants. Always check with your healthcare provider before starting a CBD product.
CBD
SomniVive+ CBD Sleep Gummies
$49.95
Tips for Choosing and Using Sleep Supplements
- Quality Matters: Choose high-quality products from reputable brands. Look for third-party testing to ensure purity and potency.
- Start Low and Go Slow: Begin with the lowest recommended dose and adjust as needed to find what works best for you.
- Be Consistent: Some supplements, like valerian and L-theanine, may work better with regular use over time.
Combine with Healthy Habits: Supplements work best when paired with good sleep hygiene. Create a relaxing bedtime routine, limit screen time, and keep your bedroom cool and dark.
Final Thoughts
Natural supplements can be a helpful tool in supporting your sleep, but they’re not a magic cure. Understanding how each supplement works and its potential interactions is key to finding what’s right for you. If you’re unsure, consult with a healthcare professional before adding a new supplement to your routine. Our providers on-staff would be more than happy to assist you.
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
