Okay. So our diet is dialed in, our room is completely dark at night, and we’re lying in bed after a lukewarm bath (or contrast shower) at the same time each night. We’ve done our pre-sleep routine (which did not include watching horror movies or starting fights on chat boards) and are still lying awake at night. Before jumping into herbal remedies for sleep-related ailments, I wanted to go over a few reminders and then discuss a small handful of supplements which I have found to be extremely effective.
For some people, even just one cup of coffee in the morning can have an affect on sleep hours later. If you’re not sleeping enough and are a caffeine addict, you may want to experiment with cutting back or even (gasp!) cutting the habit completely until your sleep schedule is in check. This goes for other forms of caffeine (such as chocolate), nicotine and even sugar.
Dinner before bed can sometimes disturb sleep, as can sleeping in a room that is too warm. Research indicates that 66-72 degrees is a good sleeping temperature, though your mileage may vary. (I’m all about down blankets and wool socks myself).
Finally, a word about exercise. While it can definitely improve sleep, working out too late can increase cortisol and make sleeping more challenging. (When I worked a second shift job, I would often work out right after work…at around 11pm. Then I’d wonder why I couldn’t fall asleep until 2 AM. Switching to morning workouts or early evening ones (and quitting jobs that are at weird hours) can be very helpful for promoting sleep.
And now, without further ado, here are five supplements that are helpful for sleep.
Magnesium helps regulate stress hormones in addition to making bones, muscles, nerves and teeth. It’s good for the heart and arteries as well. I personally have gotten a lot of mileage out of supplementing with magnesium. CALM can be mixed into water but be careful in working your way up to the higher dosage as too much can cause diarrhea. Liquid magnesium (Trace Minerals Research) is easily absorbed. Or try magnesium glycinate or taurate to bowel tolerance.
Zinc deficiency can also disrupt sleep patterns, and zinc also really helps rev up the immune system.
Both Vitamin C and B vitamins are also really useful if sleep problems are stress-related. Cataplex B and G from Standard Process are a good brand of B vitamins that are easily absorbed. And taking vitamin C in the form of zinc and magnesium ascorbates can kill three birds with one stone.
