4 Science-Based Sleep Supplements that Really Work

Sleep might be the most undervalued aspect of weight loss. When I called getting seven to nine hours of quality, uninterrupted sleep my big needle mover for fast, lasting fat loss, I wasn't kidding.

Manufacturers understand our epidemic sleep struggle. That’s why any drugstore or health-minded grocery offers a wide array of natural sleep aids. How do you choose the best one? Based on research coupled with three decades working with clients, these are the natural sleep aids I find most effective.

Melatonin

This hormone helps control circadian (day/night) rhythms. Melatonin production, therefore, should peak at night for quality sleep. As we age, our bodies make less melatonin, which might explain why he also have more sleep difficulties. 

If you struggle to drift off, supplementing might help. One meta-analysis about sleep disorders concluded melatonin supplementation “decreases sleep onset latency, increases total sleep time and improves overall sleep quality.” 

Ideally, you should take supplemental melatonin bout 30 minutes before you want to fall asleep. While supplements contain different amounts, studies suggest three milligrams the ideal dose. 

Inositol

This little-known member of the B-vitamin family helps your mind relax. Many healthcare experts also use inositol to promote more restful sleep at night and create a more even-tempered mood during the day.

“Inositol is ‘nature’s sleeping pill,’” writes Dr. Jonny Bowden in The Most Effective Cures on Earth. “Taken before bedtime, it can significantly improve sleep quality. People who take it report a general relaxed feeling akin to having a few calming ‘sleepy-time’ teas.”

Supplementing with inositol promotes calmness, and studies show it can ameliorate a wide range of mental health disorders including depression and anxiety, panic disorder,  and obsessive-compulsive behavior. 

Inositol supplements come in capsules or powder. For insomnia, Bowden recommends two grams of powdered inositol with water before bed. For difficulty falling or staying asleep, I have found smaller doses (say, 500 mg) combined with other sleep-aiding nutrients like melatonin work well.

5-HTP

5-hydoxytrytophan (5-HTP) is synthesized from the amino acid tryptophan and eventually converted to serotonin, your feel-good neurotransmitter. 

Compared with supplemental tryptophan, researchers believe supplementing with 5-HTP can better replenish serotonin levels because it is only one metabolic step away and has an easier time crossing the blood-brain barrier.

“5-HTP dietary supplements help raise serotonin levels in the brain,” write researchers from the University of Maryland Medical Center. “Since serotonin helps regulate mood and behavior, 5-HTP may have a positive effect on sleep, mood, anxiety, appetite, and pain sensation.” 

According to Bowden, because 5-HTP increases serotonin, it “has a calming, relaxing effect on brain chemistry. [A]t night, serotonin converts into melatonin, which is important for a great night’s sleep.”

One study found people who took 5-HTP fell asleep faster and slept more deeply than those who took a placebo. 

While people with insomnia and other sleep disorders might benefit from higher dose, the University of Maryland Medical Center recommends 50 mg of 5-HTP one to three times a day for general use. As with other supplements here, you might find 5-HTP combined with other sleep aids for a synergistic effect.

Worth noting: Because it serves as the cofactor to convert 5-HTP to serotonin, look for a supplement that also contains vitamin B6.

L-Theanine

Studies show L-theanine, an amino acid in green tea, can reduce stress.

“Theanine works by increasing the production of GABA in the brain,” writes Natasha Turner, ND. “Similar to the effects of meditation, it also stimulates alpha brainwaves naturally associated with deep states of relaxation and enhanced mental clarity.” 

That deep relaxation can also help you drift into slumber: Studies show supplementing with 200 mg of L-theanine before bed could improve your sleep quality. Like most nutrients here, manufacturers often combine L-theanine with other synergistic natural sleep aids.

Combining Sleep Supplements

While each of these four science-based supplements work well, they really shine when they perform synergistically. (Think of the Beatles. All four guys did some great solo work, but nothing really nailed the entire band's transcendent quality.)

My clients got tired of taking several sleep supplements, and I couldn't find any brand that combined these four nutrients in efficacious amounts, so I designed my own. 

Sleep Candy is a great tasting, lemon-flavored tablet manufacturered at a professional-brand factory that's formulated to support quality sleep and the promotion of calming brain activity.

It's the only supplement on the market that combines melatonin with 5-HTP (along with vitamin B6), inositol, and L-theanine in the correct, most effective doses to help you fall and stay asleep.

This unique formula is only available in my store.

Your turn: If you’ve ever struggled with sleep, what helped reverse that problem? Share your thoughts below or on my Facebook page.  

Additional References

Jonny Bowden, The Most Effective Natural Cures on Earth, (Massachusetts: Fair Wind, 2008).