Can't sleep? 4 supplements help you sleep better, longer.

I had a catch-up chat with my cousin who I don’t meet very often, and she mentioned that ever since her dad passed away about 20 years ago, she’s had trouble falling asleep at night. No matter how tired she may feel, her head hits the pillow and then her mind wanders all over the place, overthinking… To help her fall asleep, she relies on a sleeping pill every night, and even then, she rarely dreams (or remembers them), which means her sleep may not be deep enough to achieve REM.

Believe it not, insomnia is linked to nutritional deficiencies, and taking these supplements can help:

• Vitamin D3

  Known as the sunshine vitamin, vitamin D3 is made by our bodies. Through sun exposure, the suns rays react with cholesterol in the skin to produce this all-important hormone which plays a pivotal role in regulating our circadian rhythm. In other words, vitamin D3 helps our sleep cycle to be in tune with the sun, so that you rise with sunlight and wind down as it gets darker. If you’re not naturally aligned with the sun, you’ll be a bit of a night owl lying awake in bed for hours, and counting sheep won’t exactly help you get quality shuteye either.

  Buy vitamin D3

• Magnesium

  This important mineral works to activate vitamin D. It’s a muscle relaxant that also acts as a sedative. Taking around 500 mg daily for at least three months will ensure you enjoy the full effects – longer, better sleep – but you will notice positive changes after just a few days.

  Buy magnesium glycinate (500 mg)

• Melatonin

  This is the sleep hormone and also a powerful antioxidant. As it gets darker outside and we approach bedtime, our melatonin levels are supposed to naturally increase. If your brain is not secreting sufficient levels of melatonin, you can pop melatonin capsules. However, note that supplementing with melatonin can further inhibit your body’s ability to make it. The pineal gland responsible for production gets lazier and you can become increasing dependent on supplementing, so probably not the best daily solution long-term.

  Buy melatonin (5 mg)

• L-Tryptophan

  Now here’s a better ‘root’ solution to help boost your melatonin levels naturally. L-Tryptophan is an amino acid essential for making proteins and balancing hormones, including melatonin. The body converts some L-Tryptophan to 5-HTP, which then converts to the happy hormone serotonin. People who experience bouts of depression often have low levels of L-Tryptophan, and since the body does not make this precursor, it’s best to get it from food sources such as salmon, poultry, eggs, cheese, and nuts. Alternatively, especially if you’re a vegan, buy a Tryptophan supplement.

  Buy L-Tryptophan

Sleep deficiency is a real, beatable problem, and this fact emphasises its importance: 3 full days without any sleep can cause you to become completely dysfunctional.

You might find that if you prioritise taking the supplements mentioned, you’ll be more focused, less cranky, lose excess weight, and even hear better! Now lets hope my cousin digs into her well-stocked supplements stash and makes it a habit to head to bed with a glass or two of water and these pills in-hand instead.

Night night and sweet dreams xx

Umayya