Searching for Better Sleep? Try These Ingredients

A good night’s sleep has so many benefits, from increased energy and cognitive function, to a healthy immune system and a happier mood. The body performs a variety of essential functions while we’re at rest, that include the brain storing new information, nerve cells reorganizing for optimal brain function, and cells in the body being repaired. 

Needless to say, getting quality rest is incredibly important. But what happens when sleeping well is a challenge? 

Whether stress is impacting your sleep, or you’re having trouble unwinding, plant-based ingredients like herbs and adaptogens can support your sleep, naturally. Here are a few of our favorites:

Chamomile
A cup of chamomile tea is a popular way to unwind at the end of the day, and certainly for a reason! But beyond a calming beverage, chamomile is often found in supplements like capsules and gummies, because it serves as a relaxation aid and can help calm the mind and body prior to sleep. It also contains apigenin, an antioxidant that may promote sleepiness. Those who struggle with insomnia often find this ingredient helpful as a result! 

Magnesium 
If you haven’t heard of magnesium before, you’ll want to keep reading. This mineral is actually essential, as it plays a role in a wide range of bodily processes like communication between cells in the nervous system. The problem? Many people are deficient in it, and, as sleep is mostly controlled by the nervous system, that may lead to poor sleep quality. Magnesium does often come from your diet (whole grains and leafy vegetables are good sources!), but supplements are a great way to ensure your body is getting what it needs.

L-Theanine 
Derived from green and black teas as well as certain types of mushrooms, L-theanine is an amino acid that can help you manage stress and get the quality rest you need. It works by boosting the levels of GABA, serotonin, and dopamine in the brain, neurotransmitters that regulate your emotions as well as your sleep, while lowering levels of brain chemicals associated with stress and anxiety. 

Valerian Root 
Used in traditional medicine for over 2,000 years, valerian is a flowering plant whose roots contain acids and antioxidants known to help reduce anxiety and promote healthy sleep. You’ll find it in a range of supplements, including teas. 

Passionflower Extract 
A vine flower with purple petals, passionflower grows throughout South America and parts of the southern United States. Similar to L-theanine, it increases the levels of GABA in the brain to support overall sleep quality. Passionflower is especially impactful when combined with valerian root (which we mentioned above!). Side note: this is also an incredible ingredient for relieving neuropathic pain if that’s something you struggle with.

Melatonin 
A hormone naturally produced in your body, melatonin helps regulate sleep patterns. It’s responsible for regulating night and day cycles so your body understands when to fall asleep and when to wake up. Despite occurring naturally, those who have low levels of melatonin can benefit from melatonin-infused supplements to help them recalibrate, especially while experiencing jet lag or adjusting to a new schedule.