It goes without saying that sleep is an essential function for the human body. Without it, our body’s systems can be thrown off balance, manifesting into more stress, less productivity, increased overwhelm and an overall sense of dissatisfaction.
Fortunately, there are natural herbs, vitamins and minerals that can support a deeper sleep in a matter of days:
Best Natural Ingredients for Sleep
Vitamin B6
Vitamin B6 is used in the production of both, the sleep promoting hormone melatonin and the main inhibitory and calming neurotransmitter gamma aminobutyric acid (GABA).
References: (1, 2, 3, 4, 5, 6, 7, 191, 192)
Magnesium
Magnesium is an important anti-stress mineral and can improve sleep by encouraging relaxation. It can improve melatonin levels and protects the body from the negative impacts of stress.
References: (7, 8, 9, 10, 11).
Prebiotics
Sprouted fermented greens, inulin, green banana resistant starch, and purple cabbage; prebiotic rich food.
Prebiotic fibers and resistant starch feed gut bacteria and are slowly fermented by these bacteria in the colon to produce short-chain fatty acids (SCFAs).
SCFAs play an important role in gut health, immune health and based on preclinical research they could also have the potential to improve stress-resilience and sleep.
References: (12, 13, 14, 15, 16, 17, 18, 19, 20)
Passionflower
Passionflower is a popular herb for anxiety and nervousness and has shown positive results regarding anxiety and subjective sleep quality.
Traditionally, passionflower was used as a herbal sedative, anti-anxiety and sleep remedy for insomnia and other sleep disorders.
References: (21, 22, 23, 24, 193, 194)
Magnolia
Magnolia contains Magnolol and honokiol. It has been reported that these bioactive plant-nutrients have anti-stress, anti-anxiety, anti-depressant, anti-oxidant, and anti-inflammatory properties.
Traditionally, magnolia was used to treat anxiety, asthma, depression, gastrointestinal imbalances, headaches, and other ailments.
Lemon Balm
Lemon balm is often used as a mild sedative and has been found to improve anxiety and sleep quality.
Traditionally, lemon balm was used to alleviate stress and anxiety, improve sleep, and treat digestive complaints.
References: (29, 30, 31, 32, 33)
L-Glutamine
Glutamine and Vitamin B6 can be used by the body to make GABA.
Glutamine also supports the gut microbiome, mucosal wall integrity, and modulates inflammation to improve gut health.
References (34, 35, 36, 37, 38)
L-Theanine
The amino acid L-theanine has anti-stress and anti-anxiety properties. It has been shown to counteract caffeine's effects and promote relaxation. It also plays a neuroprotective role by increasing activity of GABA receptors and antioxidant enzymes.
Glycine
The amino acid glycine has been found in research to improve sleep quality.
A reduction in core body temperature is associated with sleep onset. Glycine was found to reduce core body temperature in preclinical research. This is thought to be an action behind the sleep promoting effects of glycine. Additionally, glycine can act as an inhibitory neurotransmitter.
Looking for sleep support? Try deep sleep
“Deep Sleep is a synergistic, multi-action blend designed to soothe the mind and support a restful and restorative sleep. It contains herbs, nutrients, amino acids and prebiotics with Jilungin to help you drift off into a deep restorative sleep and wake feeling refreshed.” - Sari Manson, Naturopath