Getting a good night’s sleep is essential for both physical and mental health, yet many people struggle to achieve restful, uninterrupted sleep. While lifestyle changes such as reducing screen time and creating a calming night time routine can help, some natural supplements can also support better sleep. Here, we’ll explore some of the most effective natural supplements for improving sleep quality and helping you wake up feeling refreshed.
Melatonin: Regulate Your Sleep Cycle
Melatonin is a hormone that the body naturally produces in response to darkness. It plays a key role in regulating the sleep-wake cycle by signalling to the brain that it’s time to sleep. If your body isn’t producing enough melatonin or your sleep cycle is disrupted (often by jet lag or irregular work hours), taking a melatonin supplement may help. Melatonin supplements are widely available and come in doses ranging from 0.5 mg to 10 mg. Start with the lowest dose and take it about 30-60 minutes before bedtime for best results.
Vitamin D: The Regulator
Vitamin D plays a significant role in regulating sleep by influencing the production of melatonin. Low levels of vitamin D are linked to sleep disturbances, including shorter sleep duration and lower sleep quality. Vitamin D receptors are present in brain areas that regulate sleep, suggesting its importance in sleep pathways. Additionally, vitamin D helps manage mood and stress, factors that often impact sleep. Ensuring adequate vitamin D levels promotes more restful, uninterrupted sleep by supporting melatonin production and overall relaxation.
Magnesium: The Relaxation Mineral
Magnesium is an essential mineral involved in over 300 biochemical processes in the body, including those that promote relaxation and reduce stress. Magnesium helps to calm the nervous system and relax muscles, both of which are essential for a restful night’s sleep. Studies show that magnesium supplements may help improve sleep quality, especially in people who are deficient. Magnesium glycinate and magnesium citrate are among the most effective and well-tolerated forms for promoting sleep.
B Vitamins: The Support System
Certain B vitamins, especially B6, B12, and B3 (niacin), play a role in promoting better sleep. Vitamin B6 aids in producing melatonin and serotonin, which regulate sleep and mood. Vitamin B12 supports circadian rhythms, helping the body recognize when it’s time to sleep and wake, and may improve sleep quality for those with disruptions. Vitamin B3 (niacin) helps increase REM sleep and may reduce insomnia symptoms. These vitamins work together to support energy regulation and mood stability, both of which can contribute to a more restful sleep.
Zinc: The Calm
Zinc plays a beneficial role in supporting sleep by promoting relaxation and stabilising mood, both of which are essential for restful sleep. This essential mineral contributes to the regulation of the nervous system and works with other nutrients, like magnesium and vitamin B6, to produce melatonin. Studies suggest that adequate zinc levels may lead to improved sleep duration and quality, as well as quicker sleep onset. Zinc's calming effects also support overall stress reduction, creating a more conducive environment for deep, restorative sleep.
Valerian Root: A Traditional Sleep Aid
Valerian root has been used for centuries as a natural remedy for anxiety and sleep disorders. This herb may help to calm the mind, making it easier to fall asleep and stay asleep. Valerian root works by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation. Valerian is often used in combination with other calming herbs like chamomile or passionflower. For sleep support, a common dose of valerian root is around 300-600 mg, taken about an hour before bed.
L-Theanine: Promote Calmness Without Drowsiness
L-theanine is an amino acid found naturally in tea leaves, particularly in green tea. It promotes relaxation and reduces stress without causing drowsiness, making it a great option for those who experience anxiety that interferes with sleep. L-theanine works by increasing levels of calming neurotransmitters like GABA, serotonin, and dopamine. A typical dose of L-theanine for sleep support is 100-200 mg, taken 30 minutes before bed.
CBD Oil: A Versatile Sleep Solution
Cannabidiol (CBD) is a compound derived from the cannabis plant that has gained popularity as a sleep aid. CBD oil may help improve sleep by reducing anxiety, pain, and stress levels - common issues that disrupt sleep. Unlike THC, CBD is non-psychoactive, meaning it won’t make you feel “high.” Doses of CBD for sleep vary widely, so it’s best to start with a low dose and gradually increase until you find what works for you.
Multivitamins: The all-rounder
A multivitamin can support better sleep by ensuring your body has essential nutrients that play key roles in sleep quality. Deficiencies in certain vitamins and minerals listed above are often linked to sleep disturbances and whilst a multivitamin isn't a direct sleep aid, it can help address nutritional gaps that may be affecting your ability to sleep soundly. Maintaining a balanced diet with key nutrients is often one of the foundations of good sleep.
Which Brand should you choose?
When deciding which supplements or brand to purchase, it’s important to note that not all are made equally, and the cheap, synthetic versions available could be doing more harm than good. Always look for bioactive ingredients - they are more expensive but worth it for your health.
Choosing Barefoot Nutrition means opting for pure, high-quality, and natural products designed to support your health holistically. With a focus on sustainably sourced ingredients and transparency, Barefoot Nutrition ensures you're getting clean supplements free from unnecessary fillers and additives. We prioritise bioavailability, meaning your body can absorb and benefit from the nutrients more effectively.
Sleep is critical to health, but quality sleep doesn’t come easily for everyone. If you’re struggling with sleep, remember that natural supplements as listed above may help and work best alongside a consistent sleep routine. With the right approach, you can enjoy more restful, rejuvenating sleep - naturally.
Visit our ‘Products’ page for more information and our full range of natural supplements.
https://barefootnutrition.co.uk
https://barefootnutrition.co.uk/pages/100-natural
https://barefootnutrition.co.uk/collections/all
https://www.healthline.com/nutrition/sleep-aids#cbd
https://www.nhs.uk/medicines/melatonin/
https://clinical-reviews.com/uk/supplements/sleep
https://www.cnet.com/health/sleep/best-vitamins-and-supplements-for-sleepy
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