Alaska Sleep Education Center

Supplements That Get You a Better Night's Sleep

Posted by Paisley Hansen on Jan 8, 2020 9:15:00 AM


Making sure you get plenty of sleep is essential to help your body heal and to ensure your brain is able to function at optimal levels the next day. However, if you find it difficult to sleep through the night, it may be frustrating to hear. The good news is you don’t have to revert to counting sheep to get the good night of rest your body needs.

When is a Lack of Sleep a Problem?

If you have been experiencing a lack of proper sleep for three or more nights in a row, it may be time to think about using a sleep aid according to experts. However, before starting anything new, it is a good idea to consult with your doctor. This is important to make sure that the supplements don’t interfere with the other medication that you are taking.

There are several nutritional supplements that can help you sleep better while helping with other issues, such as anxiety, depression, and that can even reduce bloating and inflammation. Keep reading to learn more.


Valerian root, which is consumed as a supplement or tea, is called a nervine. This means it can help to calm the nervous system. This is considered an excellent herb to include in any type of herbal sleep formula. Not only will this plant work directly with the nervous system to help you feel relaxed and ready for bed, but it also helps to relax the skeletal and smooth muscle, which provides an all-over feeling of relaxation. This helps with all types of sleep disorders.


Not only does chamomile tea taste great, but it also aids with relaxation. If you take a higher dose, such as what is provided in supplements, it will make you conk out right away. Chamomile is considered a mild nervous system sedative. Before going to bed, it can help you relax your mind.

It is also considered an anti-inflammatory and antispasmodic. It can be used to help alleviate the symptoms related to IBS and colitis conditions. If you suffer from insomnia due to colitis or IBS, chamomile is a great supplement to take.


Melatonin is a chemical that your brain produces naturally. It is typically created in the evening to help you feel sleepy. What you may not realize is that melatonin is a pretty powerful chemical, so make sure you aren’t overdoing it. Begin with a smaller dose and don’t exceed 10 mg, unless you speak with your doctor and they say it is appropriate.

Melatonin is usually used for people who have problems falling or staying asleep. However, it is never a good idea to take this supplement after midnight. It may cause serious changes to your sleep cycle. Also, don’t panic if you discover you are having strange dreams, as this is a possible side effect.


This is a substance that can help boost your production of GABA, which is a neurotransmitter that helps to promote relaxation for sleep. A side benefit of L-theanine is that it can effectively reduce your heart rate, which makes it particularly beneficial if you suffer from a rapid heartbeat that keeps you up or that tends to wake you up in the middle of the night. If you are one of the many people who experience racing thoughts that keep you up throughout the night, then trying L-theanine is a good idea.


Have you ever wondered why you feel sleepy and like you need a nap after eating Thanksgiving dinner? Besides being in a food coma, if you have eaten a large amount of turkey, you have also consumed quite a bit of tryptophan. This is an amino acid that’s found naturally in several foods. It is particularly beneficial for stages one and four of the REM sleep cycle.

In addition to tryptophan being a precursor for serotonin and 5-HTP for elevating your mood, it is also a precursor for melatonin, which is naturally produced in your brain to help you sleep. This is a supplement that is for you if you can go to sleep but if you don’t feel refreshed when you wake u because you aren’t getting into the deeper sleep cycles.


Magnesium has a role in the production of melatonin. It helps you to fall asleep much faster while improving the overall quality of your sleep. If you have trouble sleeping, try taking magnesium glycinate before you go to bed.


This is a plant that grows in almost all continents around the world. It produces a recognizable purple flower, that when dried, can be used for an array of purposes around your house. Also, the soothing fragrance that it produces is believed by many to help enhance your sleep.

There are some studies that have shown that if you smell lavender oil for about 30 minutes before going to sleep, you can improve your quality of sleep. This is an effect that is particularly strong if you suffer from mild cases of insomnia.

Passion Flower

Also known as Passiflora incarnata, this is a popular herbal remedy used for treating insomnia. The specificpassion species of passion flower that have been linked to improvements in sleep are native to North America, but they are also cultivated in Australia, Africa, Asia, and Europe.

The sleep-promoting effects of passion flower have been seen in various animal studies. However, the effect it has on humans is dependent on the form that is consumed.


This is another amino acid that plays an important role in your nervous system. There are some studies that have shown glycine helps to improve a person’s sleep. The reason this is effective is unknown, but glycine is believed to help reduce your body temperature before bed, which lets your body know it is time to go to sleep.

Ginkgo Biloba

This is another supplement that has been linked to improved sleep. If you consume 250 mg of this natural herb about 30 to 60 minutes before going to bed, it can help reduce stress levels, while enhancing relaxation, and promoting sleep.

If you are trying to get a better night’s rest, there is an array of supplements you can try that will provide the desired effects. Be sure to keep the information here in mind to see which ones may be beneficial to you and the sleep issues that you have.

Remember, you should always discuss the addition of a supplement to your diet with your doctor to ensure there will not be any adverse interactions or side effects that could harm your health in any way.

Whether you need a sleep study or Pap supplies, Alaska Sleep Clinic has you covered. 

Call us today @ 907-770-9104 and speak with one of our board-certified sleep specialists. Improve your sleep, Improve Your Life.

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Topics: sleep apnea dangers, getting better sleep, vitamins, poor sleep, supplements

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