Supplements For Better Sleep
What I am not promising… to improve your sleep in one night.
As always, it is more important to have a regular wake sleep cycle. This can be done by viewing early morning sunlight, drinking water upon waking (hold on caffeine for an hour or 2), no caffeine after lunch, and being consistent as much as possible.
Once all of these are dialed in, then we can talk about supplements. I didn’t start these supplements until I was in my 30s listening to Aubrey Marcus’ book “Own The Day, Own Your Life” and several Andrew Huberman podcasts! Here is what I’ve extrapolated from them and from the literature. There are so many other supplements and these are just a few.
What’s In My Cabinet
Magnesium Threonate
Tart Cherry Juice
Inositol
L-theanine
What’s The Research Show?
Magnesium Threonate - the magnesium that crosses the blood brain barrier. Can improve sleep quality and mood.
Tart Cherry Juice - contains natural melatonin and tryptophan, which help with sleep.
Inositol - helps with an anxious racing mind.
L-theanine - calming amino acid. Caution taking this if you have nightmares.
What About Melatonin
I don’t regularly take Melatonin. After all, it is a hormone our body secretes. The big problem with melatonin supplements is that the dosage is not regulated, so we often get way more melatonin than our body produces naturally.
Melatonin’s main role for me is for jet lag and big time zone shifts. Melatonin helps initiate sleep so it is great for this purpose.
Research shows people become psychologically reliant on melatonin. So, I just stay away from it unless I’m traveling to another continent.
Final Thoughts
Don't let shiny supplements distract you from your consistent routine. There is never a pill that can outperform a dark room, a consistent wake time, morning sunlight, and all the other habits that help achieve a solid wake-sleep cycle.
Dial that in first. Then, if you want an edge, here are the supplements I enjoy… magnesium threonate, tart cherry, L-theanine.
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Dr. Megan Lisset Jimenez
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References
Hausenblas HA, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: a randomized controlled trial. Sleep Medicine: X. 2024. PMID: 39252819.
Herxheimer A, Petrie KJ. Melatonin for the prevention and treatment of jet lag. Cochrane Database of Systematic Reviews. 2002, Issue 2. Art. No.: CD001520. PMID: 11279722.
Howatson G, et al. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition. 2012. PMID: 22038497.
