Few things can be as frustrating as struggling to sleep at night. In fact, a lack of sleep isn’t only an annoyance—it can also make a serious impact on your health, including your cognitive function and overall mood. Luckily, there are measures you can take to achieve a better night’s sleep. While there are many healthy habits you should consider implementing each night before bed, taking the right sleep supplements is one potentially beneficial way to go—especially when you choose the right ones.
To discover a few of the best supplements that can promote better sleep, lower stress levels, and an overall enhanced mood, we checked in with dietitian Mary Sabat. She told us that magnesium and L-theanine are two options you should definitely consider if you’re struggling to sleep at night. Learn more about the benefits of these supplements below.
1. Magnesium
If you want a better, more restful sleep along with lower stress levels, Sabat says you should consider taking magnesium before bed each night. This essential mineral plays an important role in numerous bodily functions, including sleep regulation and mood stabilization.
"It can help relax muscles, calm the nervous system, and improve sleep quality," she says.
Additionally, supplementing with magnesium has been shown to help regulate mood-boosting neurotransmitters like serotonin and support healthy brain function, leading to improved mood, reduced stress, and enhanced relaxation. Overall, it's one of the best ways to destress and find some R&R before bed.
"The dosage can vary, but generally, a daily intake of 200-400 mg is considered safe for most individuals," Sabat tells us.
2. L-Theanine
L-Theanine is another fantastic supplement Sabat recommends taking before bed to find some relaxation and faster, better sleep.
"L-theanine is an amino acid found in tea leaves, particularly green tea. It promotes relaxation, reduces anxiety, and improves sleep quality without causing drowsiness during the day," she explains. This lack of drowsiness is a major plus—especially when compared to melatonin, which comes with its fair share of downsides, including grogginess throughout the day.
Like magnesium, L-Theanine has also been shown to increase the production of neurotransmitters like dopamine and serotonin. Sabat points out that this supplement is also frequently used along with caffeine in "to offset its stimulating effects." To reap these effects, she recommends a typical dosage of 100-400 mg per day.
The bottom line
Ultimately, a number of factors can affect your mood and sleep. It's important to eat a healthy diet, find ways to manage your stress, and practice good sleep hygiene in order to live your healthiest, most relaxed life. However, adding supplements like these to the mix is one great step to take. Overall, taking magnesium and/or L-Theanine each night can promote a sense of calm, reduce anxiety levels, and improve overall mood and focus. Sweet dreams!
