The 7 Best Supplements to Help You Sleep

There are supplements for a wide variety of wellness needs, but when it comes to finding the best option to help you fall asleep, you’re probably wondering: which one is right for me? Well, that depends on your needs and your overall health. However, there are a few sleep supplements that fit almost any lifestyle, so they’re a great starting point.

Naturally, the trick is to try the different options and find the one that works best for you. Some supplements may help you fall asleep faster or improve your sleep cycle in general, while others may promote deeper sleep. Given the importance of sleep in feeling good and performing at your best, finding a supplement that works for your body can make a world of difference.

What is the best sleep supplement?

Here are our top 7 sleep supplements, including their impact on sleep and how they work in the body.

Lavender

Grown around the world, lavender is known for its fragrant scent and gorgeous flowers. But, if you take a look at its chemical structure, you’ll see that it has a few tricks up its sleeve.

Inside, lavender contains a sophisticated mix of terpenes, which are small molecules with the potential to influence the human body. Scientists have discovered that terpenes such as linalool (the main terpene in lavender) can reduce the time it takes to fall asleep^[1].

This is great news if you have trouble falling asleep at night, as lavender is not only safe to eat, but is widely available in the form of herbal teas, fragrances, or edible oils. Try taking lavender about 15 minutes before bed, as this gives the terpenes time to circulate through the body and work their magic.

5-HTP

5-HTP, or 5-hydroxytryptophan, plays a key role in the production of serotonin, known as the “happiness molecule.” But, in addition, serotonin is a chemical precursor of melatonin, a hormone that helps regulate sleep and wakefulness. We’ve used a lot of jargon, so let’s quickly take a look at how taking 5-HTP can improve sleep quality.

When you take 5-HTP, the body converts it to 5-HT (serotonin). The main function of serotonin is to stabilize our mood and promote feelings of happiness. This alone can improve sleep quality.^[2]; But given its role as a melatonin precursor, serotonin can benefit sleep on multiple fronts. The higher the melatonin level before bed, the faster and easier it will be to fall asleep. Basically, 5-HTP sets off a chemical chain reaction that can ultimately lead to a reduction in “sleep latency” (the time it takes us to fall asleep).

Chamomile

Chamomile is a plant indigenous to much of Western Europe, India, and Asia, with a long history of holistic use. Like lavender, its effect derives from its terpenes and flavonoids. But, in this case, it is another terpene that helps us fall asleep.

It is believed that the sedative effects of chamomile^[3] they are due to the terpene apigenin, although scientists suspect that other compounds could be involved. Regardless of the compound that helps us sleep, chamomile is incredibly low in toxicity, readily available, and backed by 5,000 years of use, making it a safe sleep supplement.

Valerian

The ancient Greeks were the first to discover the power of valerian to induce sleep. They observed that the dried roots of the plant had a profound impact on people with insomnia.^[4]. However, at that time they did not know why. Fortunately, modern science has shed some light on the mechanisms involved.

Valerian root contains two powerful antioxidants: hesperidin and linarin. Together, these compounds work with valerenic acid to influence a messaging system in the brain called GABA. The GABA system plays a crucial role in how the body manages stress, behavior, and cognition to control sleep disorders, such as insomnia.

Magnesium

Magnesium is a mineral that often goes unnoticed. And not because it’s useless, but because other sleep supplements get all the attention. However, since magnesium supplements are widely available and have several sleep-promoting qualities, this mineral could be the perfect addition to your daily routine.

Magnesium provides many benefits for sleep. This mineral not only helps to regulate the neurotransmitters of the central nervous system, but the balanced levels of magnesium favor the efficiency of the pineal gland.^[5]. The pineal gland controls the release of melatonin, the essential sleep hormone that tells the body when to sleep and when to wake up.

CBN

Although not the best known cannabinoid, CBN (cannabinol) has a lot of potential when it comes to its effect on sleep function. However, we must point out that scientific research on the sedative potential of CBN is still in the preclinical phase. However, initial results point to some promising interactions.^[6].

CBN is interesting for its lack of toxicity, its synergy with other natural ingredients, and its impact on the endocannabinoid system (ECS), which is the “universal regulator” of the body. With this in mind, it is believed that CBN could promote the physiological state necessary for restful sleep. After all, we are more likely to fall asleep when our bodily systems are balanced and working efficiently.

Melatonin

Melatonin is an essential hormone produced naturally by the body, but its levels can decrease due to various factors. Since melatonin levels tell the body when to sleep and wake up, having a low melatonin level at night can make it difficult to fall asleep. Unfortunately, stress, poor diet, and blue light from electrical appliances can disrupt melatonin production.

Taking melatonin supplements is an excellent way to improve the quality of your sleep. However, it’s best to use these supplements as a short-term aid while you focus on reducing the factors that can affect sleep, mentioned above. Taking melatonin regularly can make your body dependent on external sources of this hormone, instead of encouraging its natural production.

Regardless of the supplement, the most important thing is to find what works best for you. Since all of the above options are well tolerated by the human body, it is worth experimenting with various supplements.

For an exclusive selection of natural sleep supplements loaded with wellness-boosting cannabinoids, check out the “Sleep” section of the Cibdol store. And if you want to know more about the importance of maintaining a good sleep cycle, check out our CBD Encyclopedia.