Educational purposes only. This information is not a substitute for professional medical advice. Always consult your healthcare provider before starting any new supplement or remedy, especially if you take medications or are pregnant.
Difficulty falling asleep, staying asleep, or waking too early, resulting in non-restorative sleep.
A highly absorbable form of magnesium that promotes relaxation and sleep.
How to Use
Take 200-400mg of magnesium glycinate 30-60 minutes before bed. Start with a lower dose.
Why It Works
Magnesium activates the parasympathetic nervous system (rest and digest), regulates melatonin production, and binds to GABA receptors to calm neural activity.
A traditional herbal sedative used for centuries to promote sleep.
How to Use
Take 300-600mg of valerian root extract 30 minutes to 2 hours before bed. May take 2-4 weeks of consistent use for full effect.
Why It Works
Valerian contains valerenic acid, which inhibits the breakdown of GABA in the brain, increasing GABA levels and promoting sedation and sleep.
A natural source of melatonin and anti-inflammatory compounds that support sleep.
How to Use
Drink 8oz of tart cherry juice (Montmorency variety) twice daily — once in the morning and once 1-2 hours before bed.
Why It Works
Tart cherries are one of the few natural food sources of melatonin. They also contain tryptophan and anti-inflammatory compounds that support sleep quality.
A gentle herbal sedative that calms the mind without heavy sedation.
How to Use
Drink passionflower tea 30-60 minutes before bed, or take 250-500mg of extract. Can be combined with valerian for enhanced effect.
Why It Works
Passionflower increases GABA levels in the brain, reducing neural excitability and promoting a calm, drowsy state conducive to sleep.
A counterintuitive but highly effective behavioral technique for chronic insomnia.
How to Use
Limit time in bed to your actual sleep time (e.g., if you sleep 5 hours, only be in bed for 5.5 hours). Gradually increase as sleep efficiency improves.
Why It Works
Spending too much time in bed awake trains your brain to associate the bed with wakefulness. Sleep restriction builds sleep pressure and reconsolidates sleep.