For many people who have trouble sleeping, just the thought of going to bed may evoke feelings of stress!

In Part 1 of this series, we discussed how lifestyle choices can aide or interfere with sleep and we shared our 10 strategies for sound sleep.

In Part 2, we discussed the importance of comfort and we shared our safe and non-toxic mattress recommendation.

In this third and final post in our sleep series, we will discuss supplements that assist with relaxation and help promote sleep.

Sleep Support Supplements

Melatonin

Melatonin is the main hormone that most people associate with sleep. Your body makes more melatonin at night when it is dark. Melatonin levels start to rise once the sun sets and they drop in the morning when the sun comes up. Melatonin is important for circadian rhythm regulation, reproduction, mood, and immunity. It also has antioxidant properties and can assist with pain and inflammation. Melatonin is probably best known for providing relief for insomnia and jet lag.

  • Consider melatonin if you have trouble falling asleep, staying asleep or have difficulty sleeping when you travel

Magnesium

Magnesium is an abundant mineral used in over 700 enzymatic reactions in the body. Magnesium is involved in energy production, muscle contraction, blood glucose control, nerve function, and protein synthesis. Magnesium may help with insomnia by improving sleep efficiency, sleep time, and sleep onset latency.

  • Consider magnesium for muscle tension, insomnia, or anxiety

Inositol

Inositol is often referred to as vitamin B8, but it is not actually a vitamin. It’s a type of sugar alcohol (like xylitol) that influences the insulin response and several hormones associated with mood and cognition. Inositol can help to decrease anxiety, assist with blood sugar balance, and promote the efficiency of serotonin, dopamine and gaba.

  • Consider inositol for psychological stress such as anxiety, over-stimulation and feeling “edgy”

L-theanine

L-theanine, an amino acid commonly found in green tea, is well-known for promoting relaxation and improving sleep. Research has shown that L-theanine supplementation improves subjective stress and salivary cortisol responses when individuals are confronted with a stressor. L-theanine supplementation also decreases anxiety, depressive symptoms, and sleep disturbances in individuals with Major Depressive Disorder.

  • Consider L-theanine if it is difficult for you to feel calm and centered

Nervines

Nervines nourish and support the central nervous system and help restore balance and restfulness. Herbs such as passionflower, skullcap, lemon balm, chamomile, lavender and valerian can help to replenish a depleted, stressed, or activated nervous system.

  • Consider nervines if you experience worry, anxiety or nervousness

Adaptogens

Adaptogens refer to a group of plants or herbs that help your body adapt to stress and maintain homeostasis. Herbs such as ashwagandha, rhodiola rosea, ginseng and eleutherococcus senticosus are common adaptogens. They support adrenal gland function and regulate circadian balance by assisting with how cortisol is released over the course of the day.

  • Consider adaptogens when you feel fatigue or a combination of wired and tired

We have created two Sleep Support Kits to help make getting restful sleep easy for you and your children. 

For children, please choose Option 1. Our age-appropriate dosing recommendations will be listed within each kit when you view the products or purchase them. For adults and children over 12 years, please choose Option 2. 

We know that you have a lot of options for purchasing supplements, and we greatly appreciate your support. Your support helps us to continue to share helpful information and resources with our community.

When you get good quality sleep, you will see that other aspects of life improve as well—physically, mentally, and emotionally.

We hope that our 3-part sleep series has educated you about the lifestyle practices, postural support and targeted supplements that can help you improve your sleep.

About Dr. Roy & Debbie Steinbock

Mindful Family Medicine is the practice of Dr. Roy Steinbock, M.D., Board Certified & Holistic Pediatrician, and Debbie Steinbock, HHC, Holistic Health & Nutrition Counselor. Mindful Family Medicine combines science and evidence-based medicine with a holistic and integrative approach.

The information on our website is for educational purposes only and is not intended to be a substitution for professional diagnosis and treatment. Please consult your health care provider before making any healthcare decisions.

Mindful Family Medicine is a participant in the Amazon Services LLC Associates Program and other affiliate partnerships. Some links on our website may be affiliate links. If you purchase a product using these links, we may receive a very small commission for making the recommendation, while the cost of the product remains the same for you. We only link to products that we personally use and/or recommend. You may make your purchases from any vendor that you choose. If you purchase through our links, we appreciate your support of our work and the information we provide!

Mindful Family Medicine

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