There are many sleep supplements on the market which promise to give you the sleep and rest you need, some good and some not so good.
Sleep Supplements for Sleeping Better
Ideally, the best sleep supplement lets you get the rest you want so you sleep through the night. They should also let you wake p feeling refreshed and energetic. And the best sleeping supplement should not leave you feeling groggy during the day.
The best sleeping supplements will fit all that criteria and have no side effects, are all natural and non-GMO
While you may want something that is all organic that may be challenging because supplements, including the best sleeping supplements have ingredients grown on farms that simply can’t meet all the criteria that goes into being deemed organic.
Also those standards vary from one country to another. Most ingredients used in supplements are grown outside North America. So be wary of those which say their ingredients are 100 percent organic.
Good sleeping supplements will also have zero contaminants. The best ones also test for lead contamination and will make sure they fall well below what is deemed to be acceptable.
Lastly the very best sleeping supplements will have some kind of human clinical trials showing they work and help you get the sleep you want.
So what are the best sleeping supplements? Which sleep supplements will really help you get a good night’s rest and let you fall asleep quickly and stay asleep?
I’m not going to get into specific brands but I will give you the ingredients that will help you get the best sleep without side effects.
Best Sleep Supplements
This Ayurvedic herb has been helping people for more than 3 thousand years get the best sleep. This is a powerful ingredient used in supplements for many reasons. Not only does it help you sleep but it also reduces the feelings of stress. That’s because Ashwagandha, an adaptogen, is known to reduce cortisol. Cortisol is a stress hormone and the main cause of not being able to sleep at night.
However, to get the full benefit of Ashwagandha you need the root of the herb. The root contains all the benefits of the herb. The stems and leaves are less beneficial. But there are a lot of supplement companies that may not adhere to the best practices. These companies will use the stem and leaves of the plant to cut costs and increase profits.
Also, not many companies will test their Ashwagandha or run human clinical trials for Ashwagandha.
We found one company that regularly tests their Ashwagandha by conducting human clinical trials. It's KSM-66. They’ve developed what is often referred to as the best Ashwagandha on the market. They have double blind human clinical trials showing their ashwagandha improves sleep and reduces the feelings of stress and anxiety, reduces cortisol and has no side effects.
Another ingredient that can help with sleep is Bacopa Monnieri. While it’s not commonly known to be used for sleep, this herb helps reduce anxiety and protects the brain during times of stress. When you don’t feel anxious or don’t feel as stressed your more likely to sleep better.
Magnesium is often recommended for sleep but you have to be careful here – sometimes this isn’t the best option. While there are many supplements touting how magnesium helps you sleep it isn’t easily absorbed by the body.
Magnesium citrate has the highest absorption rate whereas magnesium oxide is barely absorbed by the body. So if you choose this option make sure you’re getting magnesium citrate and if the supplement company can’t tell you – do your research.
You’ve likely heard that melatonin is good for sleep but melatonin can have many side effects and can take a long time to have an impact. Some side effects of melatonin can include headaches, mild symptoms of depression, feeling groggy during the day, dizziness, stomach cramps and feeling irritable.
Your body naturally produces melatonin. If you’re not sleeping well it’s likely because your body isn’t producing enough melatonin and may have too much cortisol. Cortisol is known as the stress hormone. Cortisol in the body also slows down the production of sleep hormones like melatonin and GABA.
If you want to try melatonin you'll have to figure out what does is best for you - start small and increase your dose if needed.
There are other ingredients that may help you sleep and these include valerian root and lavender. These work for some people but aren't backed by any clinical trials supporting their benefits.
Do Sleep Supplements Work?
Sleep supplements do work but it really depends on you and what's preventing you from sleeping. When you take a sleeping supplement they should not make you drowsy right away and the best sleep supplements help you feel better over time and not instantly. So be careful of sleep supplements that say you'll fall asleep minutes after taking it.
There are a number of reasons why you're not sleeping. Supplements will help get your body back in balance which doesn't happen overnight. Be patient when taking any sleep supplements and track how you're sleeping over time.
Now you have some of the best sleeping supplements that will help you get a good night’s rest. Feel free to reach out to me if you have questions – I’m always here to talk and am happy to help!