Supplements can greatly help when falling asleep is consistently difficult. However, it's important to be aware of their risks before taking them — especially if you pick the wrong type of supplement.
- Allergic Reactions: Some supplements contain ingredients that might trigger allergies.
- Interaction with Medications: Certain supplements can interact negatively with prescription medications.
- Dependency: Relying on supplements for sleep can sometimes lead to dependency.
- Side Effects: Ingredients in supplements can cause side effects such as dizziness, headaches, or gastrointestinal issues.
- Quality Variability: Some supplements may contain impurities or not meet label claims.
The path to improved sleep begins with selecting a supplement with safe ingredients. Today, we’ll discuss the top 5 ingredients that effectively promote sleep without harming your health.
We’ll also provide practical tips and detailed insights on incorporating these ingredients into your routine for maximum benefit. Let’s unlock the secrets to restful and healthy sleep.
Ingredient #1: Magnesium
Magnesium, often hailed as a "miracle mineral," has an essential role in promoting healthy sleep. It aids in relaxation and reduces stress and anxiety by regulating neurotransmitters [1].
The effectiveness of magnesium supplements is well-supported by scientific research. For example, a study published in the Journal of Research in Medical Sciences found that magnesium supplementation significantly extended sleep duration, reduced the time it took to fall asleep, and improved overall sleep quality in older adults with insomnia [2].
|
💡Fun fact💡: For optimal sleep support, experts recommend a daily magnesium intake of 300–500 mg. Magnesium glycinate and citrate are the most favoured forms in supplements due to their gentle effects on the digestive system and their high absorption rates. |
Another study in the National Library of Medicine observed that magnesium supplementation enhanced sleep parameters and reduced symptoms of insomnia in adults [3].
Given its numerous benefits and scientific backing, magnesium is a powerful ally if you’re looking for better sleep.
In short: incorporating magnesium into your nightly routine, whether through diet or supplements like CALM, is the key to more restorative sleep.
Ingredient #2: L-Theanine
L-theanine has the remarkable ability to foster relaxation and improve sleep quality. It works by increasing alpha brain waves [4], which promotes calmness without inducing drowsiness. What’s more, it’s known for its safety and tolerability and has minimal side effects — making it an excellent option for those seeking natural sleep aids [5].
How do we know this? A study in the Journal of Clinical Sleep Medicine showed significant improvements in sleep efficiency and duration for participants using L-theanine compared to those who did not.
Another study from the Journal of Functional Foods indicated that L-theanine supplementation helped individuals with attention deficit hyperactivity disorder (ADHD) achieve better sleep and reduced anxiety. This was also published by Ballard Psychiatry.
So, for those exploring natural remedies for sleep issues, L-theanine is a gentle yet effective choice. Whether taken as a supplement or enjoyed in a cup of tea, L-theanine offers a soothing solution to restless nights.
Ingredient #3: Chamomile Extract
Chamomile extract is a traditional remedy for insomnia, known for its calming properties that have made it a staple in nighttime rituals worldwide. It’s generally considered safe for most people, with very few adverse reactions reported.
That said, if you’re allergic to ragweed or similar plants, you should be cautious due to potential cross-reactivity.
Research supports chamomile's effectiveness in enhancing sleep [6].
In fact, a study in the Journal of Advanced Nursing found that chamomile supplements significantly improved sleep quality and daytime functioning in older adults with chronic insomnia.
Similarly, research published in the European Journal of Medical Research demonstrated that chamomile extract reduced sleep disturbances and improved sleep quality in individuals with mild to severe generalised anxiety disorder.
With its longstanding use and proven scientific backing, chamomile extract (which can be found in CALM by Love Life Supplements) offers a potent and soothing solution for insomnia. Unlike other ingredients, it provides a comprehensive approach to achieving a good night's sleep.
Ingredient #4. 5-HTP (5-Hydroxytryptophan)
5-HTP, or 5-hydroxytryptophan, is a naturally occurring compound crucial for serotonin synthesis. It’s often dubbed the "happy chemical" of the brain and serves as a precursor to serotonin, boosting the production of the feel-good neurotransmitter.
Research published in the Journal of Psychiatric Research noted significant enhancements in sleep indices with 5-HTP, such as duration and efficiency, among individuals with sleep disorders.
Another study found that 5-HTP reduced the time it takes to fall asleep and improved sleep quality for those suffering from insomnia [7].
As a natural remedy for sleep issues, 5-HTP is a safe ingredient to look out for. Incorporating it into your daily routine will allow you to benefit from its gentle impact on enhancing sleep.
That said, you need to be careful with this ingredient if you’re on other medications. 5-HTP can interact adversely with several drugs — including antidepressants and migraine medications.
Remember: always consult a healthcare provider before starting any new supplement regimen.
Ingredient #5: Passionflower Extract
Passionflower calms the nervous system and promotes serenity and relaxation. It does this by increasing gamma-aminobutyric acid (GABA) levels in the brain, which helps naturally regulate stress and anxiety levels [8].
While passionflower is generally considered safe, it can interact with several medications. For instance, it may enhance the effects of blood thinners and antidepressants.
As usual, it's wise to consult a healthcare provider before adding passionflower extract to your regimen.
Turning to the scientific evidence, a study in the Journal of Clinical Pharmacy and Therapeutics found that passionflower supplementation improved sleep duration and quality in individuals with insomnia.
Additionally, research in the Journal of Ethnopharmacology revealed that passionflower extracts improved sleep attributes and reduced anxiety in patients undergoing surgery.
Despite its potent effects, passionflower extract is gentle on the nervous system, making it an excellent, natural choice for enhancing sleep and lowering stress levels.
How CALM Brings These Ingredients Together
CALM’s formula combines these natural ingredients to bring you their calming effects, enhancing both mental tranquillity and sleep quality. Let’s look at what each supplement contains:
- Magnesium Citrate: Essential for muscle relaxation and nerve function, magnesium helps prepare the body for restful sleep.
- Organic Ashwagandha: An adaptogen that may reduce stress and inflammation, supporting overall calm.
- L-Theanine: Promotes relaxation without drowsiness by influencing brain chemicals associated with sleep.
CALM also features botanicals renowned for their soothing properties:
- Chamomile Flower Powder: Used for centuries, chamomile is supported by research to help reduce anxiety and improve sleep quality.
- Griffonia Seed Extract (5-HTP): Increases serotonin levels, enhancing mood and sleep patterns.
- Lemon Balm, Lavender, and Valerian Extracts: Each offers unique calming effects, from reducing anxiety to aiding muscle relaxation.
Additionally, CALM is crafted in the UK, adhering to strict GMP guidelines — ensuring a clean, potent product without fillers. It will help you achieve a restful night sleep and supports waking up feeling refreshed, providing a comprehensive approach to managing stress and enhancing sleep.
Yet, how can you supplement safely? Let’s explore.
Tips for Safe Sleep Supplementation
When choosing a sleep supplement, safety and quality are super important. Although most supplements are safe, additives and fillers can sometimes introduce risks such as allergies or adverse side effects.
To ensure you choose a high-quality product, look for supplements certified by GMP (Good Manufacturing Practices) or NSF (National Sanitation Foundation). These certifications indicate superior ingredient quality and a lower likelihood of harmful additives.
Below is a quick and easy-to-follow guide to using and storing CALM, one such product with GMP certification.
|
Category |
Details |
|
Directions for Use |
Take two capsules during times of stress or before bed. |
|
Storage |
|
Choosing Safe Sleep Supplements
Supplements like CALM offer an excellent method to help you relax and ensure a restful night's sleep. By using ingredients such as magnesium, L-Theanine, and passionflower extract, you're easing into sleep and nurturing your body and mind. The best part is that you're doing this safely.
Choosing reputable brands, understanding potential interactions, and consulting with a healthcare professional are all essential steps to ensure you get the best possible care.
Visit us at Love Life Supplements for recommendations that can lead to peaceful nights and energetic days.
Additionally, check out our blog page for more insights, sign up for our newsletter for updates, and take our quiz to find the perfect supplement tailored to your needs.
References
[1] [2] https://www.ncbi.nlm.nih.gov/books/NBK507250/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8053283/
[5] https://www.healthline.com/health/l-theanine
[6] https://www.webmd.com/vitamins/ai/ingredientmono-1053/theanine