Few things are more frustrating than being unable to fall asleep at night. Sometimes it can feel like you’ve tried absolutely everything to no avail; no matter how tired you are, how comfy your bed is, and what meditations or breathing exercises you may have tried, your body and brain just can’t relax. That’s where it may be helpful to add a sleep supplement into the mix. There are tons of options out there—including a few that health experts swear by.
To discover some of the best supplements that will help your mind and body unwind so that you can fall asleep faster and rest through the night, we spoke to experts Dr. Daniel Boyer, MD of Farr Institute, Dr. Suzanna Wong, DC of Twin Waves Wellness Center, and Trista Best, MPH, RD of Balance One Supplements. They told us all about the benefits of melatonin and magnesium.
Melatonin
If you know anything about sleep supplements, you likely already know that melatonin is one of the most effective options out there. Melatonin, which is naturally occurring in your body, "helps to regulate your body clock, which is vital for a good night's sleep," as Dr. Boyer explains. He tells us that upping your melatonin levels with a supplement before bed can help fight insomnia. Dr. Wong agrees, explaining that it "helps to quiet down your nervous system, enabling you to fall asleep easier."
However, while this powerful supplement can definitely lead to a faster, longer sleep, there are some side effects to be wary of, including headaches, dizziness, and drowsiness. So, just as with any new supplement, you should use this one carefully until you know how your body reacts to it.
Magnesium
Okay, so we all know about melatonin. But did you know that there's another supplement that can also do wonders when it comes to facilitating a restful sleep? If you haven't heard about the benefits of magnesium, it's time to listen up! "Along with fighting depression and lowering blood pressure, magnesium is linked to better sleep in both quality and quantity," Best shares.
Dr. Wong emphasizes the fact that this supplement works to calm your nervous system and relax your muscles. "This process stops you from overthinking or being on the tired but wired train, enabling you to drift off into a deeper sleep," she says. In fact, if you struggle with insomnia, a magnesium deficiency may be at the root of the issue. "Magnesium deficiencies almost always lead to or exacerbate insomnia," Best warns, explaining that this chemical works by "regulating and activating parasympathetic hormones and neurotransmitters that help the brain to enter a state of relaxation which is better prepared for rest.
But the benefits don't stop there. One of the reasons you may struggle to sleep at night could come down to digestive issues, which magnesium can also help fix. "Magnesium also has a secondary impact on improving sleep by helping to control the symptoms of some conditions that interrupt sleep, like digestive disorders," Best points out.
Overall, magnesium and melatonin are two of the best supplements you can add to your nighttime routine if you're looking for a longer, more restful sleep. And if you really want to catch some Z's, Dr. Wong recommends taking both of these supplements together each night. Using [magnesium and melatonin] together will help you drift off into a deep sleep," she concludes.
