5 Supplements For A Soothing Night's Sleep

Sleeping well is much more than a cosy luxury—it’s essential to our physical and mental health (which are inseparable anyway), and to our general well-being. In the modern world, or large parts of it, many people find it hard to truly rest at night. This article looks at five supplements that could help to facilitate a more peaceful slumber and aid you in feeling refreshed and rested during the day.

Why is sleep so important?

Although sleep is truly indispensable for a healthy mind and body, its importance is often underestimated or neglected. However, sleep is just as vital as a healthy diet and regular movement of the body. Believe it or not, it actually impacts every single type of tissue and process in the body—from the brain, heart, and lungs to metabolism, mood, and immune function, to name a few. Ideally, we should complete our entire sleep cycle several times in one night, which includes both REM and non-REM stages. This is crucial for the body's ability to repair and rejuvenate itself—which, if all goes well, helps us to feel adequately rested in the morning and during the day.

The amount of sleep that is considered sufficient for an individual varies by age, but adults generally need at least seven hours per night for optimal health and function. Poor or insufficient sleep can lead to poor focus, reduced cognition, delayed reactions, mood swings, and a higher risk for illness, depression, and many other ailments one wants to avoid. And by the way, some of those may in turn further intensify the individual’s sleep problems, meaning people can get trapped in a vicious cycle of poor sleep and poor health. It really can’t be overstated that the sleep we get hugely impacts our daily lives, and that the body and mind are to be recognised as profoundly connected.

Benefits of a good night’s sleep

There are so many benefits to a good night’s sleep. Below represents an overview of the vast influence good sleep has on health and well-being:

• Enhances brain function: Sleep is essential for all cognitive processes, such as learning, decision making, and creativity, but also dealing with emotions and remaining calm and happy. During sleep, the brain consolidates memories and processes information, making it easier to recall information and apply it later.
• Emotional well-being: Sleep plays a significant but poorly understood role in regulating emotions. Sleep poorly on a regular basis, and you can be sure you’ll experience greater inner turmoil. Frequent and good-quality sleep helps to manage stress, reduce anxiety, and maintain a positive mood, thereby helping with maintaining overall emotional resilience and stability.
• Physical health and immune system: Sleep is crucial for maintaining a healthy balance of hormones, supporting heart health, and repairing tissues. The body uses sleep to heal and restore itself, keeping the immune system working as it should and maintaining vital bodily functions. If you don’t sleep well on a regular basis, short-term and chronic illnesses are far more likely to occur.
• Productivity and concentration: Regular nights of good sleep can significantly improve concentration and productivity. Sleep deprivation, on the other hand, can lead to a decrease in alertness and impairment to cognitive function, which can have knock-on negative effects on your whole life.

The best supplements for a soothing night’s sleep

While there is unfortunately no "miracle cure" for poor sleep, certain supplements have shown potential in supporting a more restful night. Here, we’ll introduce you to five such supplements, each of which has unique properties that may help you unwind and achieve more restful sleep. But you should note that, at most, these supplements can support a healthy lifestyle, not replace one.

Moreover, you should note that persistent difficulties with sleeping, such as insomnia, tend to have root causes that supplements alone cannot address. We recommend seeking out a professional who can help you out if you are struggling with these problems, so that you can really heal. While supplements may be a great support for this kind of process, they shouldn’t be thought of as a substitute for longer-term, more sustainable solutions, such as therapy or a change of lifestyle.

5-HTP

5-HTP (5-hydroxytryptophan) is a naturally occurring amino acid that's a precursor to serotonin, a neurotransmitter involved in sleep and mood regulation. Supplementing with 5-HTP may increase serotonin levels, which can convert into melatonin (the body's sleep hormone) during the night. As such, 5-HTP can potentially help to regulate sleep cycles, making it easier to fall and stay asleep. However, it’s worth noting that melatonin production is most effectively stimulated by a healthy sleep schedule, which will naturally get your circadian rhythm in good order.

Our 5-HTP supplements are made from the natural extract of Griffonia simplicifolia, with a 98% concentration of 5-HTP. They also contain vitamin B6, which makes it more effective as a concentrated tryptophan supplement.

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GABA

Gamma-aminobutyric acid (GABA) is a neurotransmitter that plays a key role in calming the nervous system. It basically acts as a brake when we are stressed. Taking GABA supplements can potentially help to ease tension and promote relaxation, which may benefit sleep quality as a consequence, as many sleep problems are actually symptoms of mood and tension-related issues. More specifically, GABA might reduce mental and physical tension by inhibiting neural activity, and this could potentially help with a better transition to sleep. Studies suggest that GABA supplementation can decrease sleep latency (the time it takes to fall asleep) and also increase overall sleep duration.

Our GABA supplements are formulated to ensure optimal bioavailability and absorption, incorporating vital amino acids and vitamins to support GABA signalling. Each daily serving, consisting of two tablets, delivers 700mg of GABA, 100mg of L-theanine (a naturally occurring amino acid), and 1.4mg of vitamin B6.

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Vega Omega

Vega Omega is a vegan-friendly supplement enriched with crucial omega fatty acids that are essential for brain health, function, and overall well-being. Specifically designed for vegetarians and vegans, our specific and unique formula offers the perfect balance of two key omega-3 fatty acids—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—each sourced from plants rather than conventional cold-water fish like salmon and tuna. As a result, they have a far less detrimental impact on the global ecosystem.

Among other functions, DHA is vital for heart health and the development of certain tissues, while EPA helps manage triglycerides and the blood's ability to properly clot. The omega fatty acids in Vega Omega also have the potential to influence the immune system, which could significantly improve sleep quality by reducing tension and promoting relaxation.

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Magnesium citrate

Magnesium citrate, sometimes known as the "forgotten" electrolyte (though now actually very much known), plays a crucial role in a wide array of bodily functions and is found in every tissue of the body. Its importance exceeds muscle functionality, and extends to protein synthesis, cell division, the support of muscle and nerve functions, the strengthening of bones, stable psychological health, and reducing fatigue—quite a lot of things, huh? Magnesium citrate also happens to have a soothing influence on the brain, which can facilitate relaxation, ease muscle tension, and regulate melatonin levels—all of which are essential for sleep.

Our magnesium citrate tablets have a high absorption rate and provide over 50% of the recommended daily dose of magnesium in just one tablet. This may help with addressing symptoms of magnesium deficiency. By restoring the necessary magnesium levels, you may be able to enjoy improved sleep quality and duration.

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Omega-3

Omega-3 fatty acids are vital for brain health and have been shown to help individuals experiencing sleep problems. Not only do they have the potential to improve relaxation and to diminish tension (potentially enhancing sleep quality and individuals’ ability to fall asleep with ease), but omega-3 may also influence the immune system in ways that ultimately mitigate disruptions to sleep. As such, omega-3 supplements have the potential to improve mental and physical wellness, which, again, are inseparable anyway.

Our omega-3 capsules are sourced from the highest-quality fish oil and extracted at low temperatures, making them a sustainable-quality product with a comprehensive influence.

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Supe up your sleep

Achieving consistently good sleep is a very personal journey, as effective strategies will vary based on the root causes of the individual’s sleep problems. When using supplements, it’s important to remember that they should complement a comprehensive sleep hygiene plan that also includes regular physical activity, a balanced diet, good hydration, and limited screen time before bedtime. And, as mentioned above, if you persistently struggle to sleep well, it’s possible that underlying issues may need to be addressed. Don’t hesitate to seek help if you find yourself in that situation.

Interested in trying some supplements to aid your journey? You’re in the right place. Zamnesia provides a diverse catalogue catering to all preferences. Wander over to our store and find what works for you.

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