Magnesium calms the nervous system with the added bonus of reducing inflammation. Magnesium calms the sympathetic nervous activity helping your body to relax. Magnesium can be found in many foods such as dark leafy greens, nuts and seeds, fish, legumes, chocolate and rice. However, many people are deficient so supplementing with high-quality magnesium, from about 150 mg/day to 500 mg/day, can help you get optimal sleep. The best magnesium supplements contain magnesium citrate, glycinate, taurate, aspartate, malate, succinate or fumarate. Other forms may not be absorbed as well by the body.
2. Vitamin D3
Maintaining optimal D3 levels year round is important for proper insulin management and better sleep. For best sleep results, research has found that people need a vitamin D3 blood level between 60 and 80 ng/ml. Vitamin D3 also influences many other hormonal processes in the body including metabolism, digestion and cardiovascular health, all of which can impact your sleep. Recommended dose is 1,000 I.U’s per 25 pounds of bodyweight (to a max of 10,000 I.U’s per day). Take in the morning as evening use may disrupt melatonin production and sleep.
3. B Vitamins
B vitamin deficiencies have been linked to sleep problems as B6 and B12 are important for calming the nervous system and mind. B vitamins also help with detoxification and lowering inflammation- two processes that are important for cognitive functioning and losing trouble spot fat. Recommended dose is 100 mg twice daily.
4. Valerian Root
Valarain root activates GABA and calms the brain for a sedative like effect. The recommended dose of valerian extract is 400 - 900 mg taken 30 min before bedtime. For anxiety, the recommended dosage of valerian extract is 220 mg of extract three times daily. The daily dosage of valerian extract should not exceed 1800 mg, and it is not meant for long-term use.
Passionflower helps to calm your mind to reduce anxiety and stress. Passionflower may also reduce the fat cell multiplying stress hormone NPY. Recommended dose is 100 mg twice daily.
Melatonin is beneficial for helping to restore sleep cycles and is integral to immune function, tissue repair, and well being and mental outlook. Melatonin production decreases with age and you should have your levels tested to see if you are low. Recommended dose is 0.5 to 3 mg at bedtime.
Chamomile has a mild sedative effect and may calm your brain and help you go to sleep sooner. There is no standard dose of chamomile. Studies have used between 400 milligrams to 1,600 milligrams daily in capsule form. However, most people drink it in the form of a tea and consume one to four cups daily.
This one is great if your sleep problem is caused by excessive worry, depression or anxiety. 5-HTP helps you to stay asleep as well. Recommended dose for improving sleep is to take 50-100 mg