Best Supplements to Take Before Bed for Better Sleep

Pre Sleep Supplements - What to Take Before Bed for Better Sleep

Getting adequate, high-quality sleep is crucial for both physical and mental health. However, many people struggle with insomnia and other sleep issues like waking frequently throughout the night. This leaves you feeling groggy and fatigued the next day.

Taking supplements and certain herbs before bed can help induce drowsiness, extend sleep time, and improve sleep quality. Let's explore some of the most effective pre-sleep supplements to consider.

Benefits of Pre-Sleep Supplements

Some benefits of taking sleep-promoting supplements before bed include:

• Fall asleep faster and more easily
• Stay asleep longer without waking up
• Achieve deeper, more restorative sleep
• Wake up feeling more refreshed and energized
• Improve sleep quality if you have insomnia
• Non-addictive and side effect-free options

The right pre-sleep supplements can help optimize your sleep-wake cycles, boost low melatonin levels, and reduce anxiety or restless thoughts that disrupt sleep.

When to Take Sleep Supplements

For best results, take sleep supplements about 30-60 minutes before your target bedtime. This gives them time to take effect so you feel drowsy once you lie down. The optimal timing depends on the specific supplement:

• Melatonin - 30 minutes before bed
• Magnesium and zinc - 1-2 hours before bed
• Calming herbs - 30-45 minutes before bed
• 5-HTP - At least 3 hours before bed

Take any multivitamin supplements earlier in the day since vitamins can have energizing effects. Don't take sleep supplements too early or you may feel drowsy before you are ready for bed.

Best Supplements and Herbs for Sleep

Here are some of the top natural supplements to consider taking before bedtime to improve sleep quality:

1. Melatonin

Melatonin is a hormone your body naturally produces to regulate sleep-wake cycles. Melatonin levels rise in the evening to make you feel sleepy. Supplemental melatonin mimics this effect.

Take 1-5mg of melatonin 30 minutes before bed. Melatonin helps you fall asleep faster, stay asleep longer, and feel more well-rested in the morning.

2. Magnesium

Magnesium plays a role in muscle relaxation and nervous system functioning. Deficiency can cause restless leg syndrome, sleep disruptions and insomnia.

Take 200-400mg of supplemental magnesium 1-2 hours before bed. Magnesium can induce drowsiness and help you sleep more soundly.

3. Valerian

Valerian is an herb that has been used for centuries to reduce anxiety and promote calmness. It increases levels of GABA, a neurotransmitter that regulates sleep.

Take 400-900mg of valerian extract 30 minutes before bed for relaxation. But allow some time to see the effects since valerian takes 2-4 weeks to work.

4. Chamomile Tea

Chamomile is a daisy-like herb that acts as a mild tranquilizer. The flavonoid apigenin in chamomile binds to benzodiazepine receptors to induce sleepiness.

Drink one cup of chamomile tea 30-45 minutes before bedtime. The soothing, relaxing effects encourage quality slumber.

5. 5-HTP

5-HTP (5-hydroxytryptophan) increases production of serotonin in the brain, then converts to melatonin. Serotonin boosts mood while melatonin regulates sleep.

Take 50-100mg of 5-HTP 3-6 hours before bed, with food. 5-HTP reduces the time it takes to fall asleep and improves sleep amounts.

6. Zinc

Zinc is an essential mineral involved in many bodily functions. It impacts melatonin secretion and deficient levels are linked to insomnia.

Take 25-45mg of supplemental zinc 1-2 hours before bedtime. Zinc deficiency could be interfering with quality sleep.

7. Glycine

Glycine is an amino acid that slows signaling in the brain to promote calmness and mental clarity. It also boosts serotonin levels.

Take 1-3 grams of glycine powder about 1 hour before bed. Glycine has been shown to significantly improve sleep quality in studies.

8. L-Theanine

L-theanine is an amino acid found in green and black tea. It boosts GABA and serotonin to increase relaxation.

Take 100-400mg of L-theanine capsules about 30 minutes before bedtime. L-theanine reduces stress and anxiety that can interfere with sleep.

9. Lavender Essential Oil

Lavender oil has long been used to reduce stress levels and induce calmness. The scent affects brain receptors for GABA.

Diffuse lavender oil in your room or apply diluted oil to pulse points before bed. Lavender oil promotes deep sleep and tranquility.

Foods and Drinks That Promote Sleep

In addition to supplements, some foods provide compounds that encourage better sleep:

• Cherries - High in melatonin
• Chamomile tea - Sedative apigenin compound
• Warm milk - Tryptophan amino acid
• Bananas - Magnesium and potassium
• Almonds - Magnesium and calming fat
• Turkey - Tryptophan, the precursor of serotonin
• Oatmeal - Calming vitamin B6

Avoid heavy or spicy foods before bed that can cause indigestion and sleep disruptions. Light carbohydrate snacks help boost serotonin.

Bedtime Routines for Better Sleep

Supplements work best combined with good sleep hygiene practices like:

• Relaxing pre-bed rituals like reading fiction or journaling
• Establishing a consistent bedtime schedule
• Limiting caffeine, alcohol and screen time before bed
• Exercising earlier in the day
• Creating an ideal sleep environment that's cool, dark and quiet

Optimizing your habits makes it easier for pre-sleep supplements to do their job. Healthy routines reinforce your body's natural sleep-wake rhythms.

Pre-Sleep Supplements to Avoid

Some supplements can actually disrupt sleep and should be avoided before bedtime:

• Multivitamins - Energizing B vitamins and vitamin C
• Whey protein - Quick protein absorption can energize
• Pre-workouts - Stimulating ingredients like caffeine
• Weight loss pills - Thermogenics and stimulants
• Energy drinks - High caffeine levels

Additionally, avoid taking too high of a melatonin dose. Studies show low doses around 2mg are optimal. Higher doses can leave you groggy in the morning.

Safety and Side Effects

When taken as directed, most natural sleep supplements are safe for healthy adults. Some potential side effects include:

• Melatonin - Headache, dizziness, nausea at high doses
• Valerian - Headache, dizziness, upset stomach
• Magnesium - Digestive upset and diarrhea
• 5-HTP - Nausea, fatigue, headache, insomnia rebound

Always start with the lowest effective dose of any new supplement to assess your body's response. Check with your doctor before taking supplements if you take medication or have health conditions.

Dependency and Tolerance

While not addictive, your body can build up a tolerance to melatonin and sleep herbs over time. Cycle on and off supplements to help prevent tolerance. Take occasional drug holidays of a week or two.

Avoid becoming physically or psychologically dependent on any sleep aid. Supplements work best when combined with an overall healthy lifestyle.

Top Pre-Sleep Supplement Product Picks

Some high quality pre-sleep supplements worth trying include:

Zhou Nutrition Nightly Sleep Formula

Contains melatonin, magnesium, 5-HTP, chamomile, passionflower, GABA, and L-theanine to optimize sleep.

Alteril All Natural Sleep Aid

Has valerian root, melatonin, and L-tryptophan to reduce sleep latency and extend sleep time.

Nested Naturals Luna Sleep Aid

Uses melatonin, chamomile, passionflower, L-theanine, magnesium, zinc, and 5-HTP for better sleep.

Pure Encapsulations Sleep Health Formula

Provides sustained-release melatonin, magnesium, and glycine to improve sleep quality.

Irwin Naturals Power to Sleep PM

Contains melatonin, valerian root, passionflower, hops, chamomile, and L-theanine for relaxation.

The Bottom Line

Taking the right supplements 30-60 minutes before bedtime can help you fall asleep faster, stay asleep through the night, and feel refreshed when you wake up.

Melatonin, magnesium, chamomile tea, and soothing herbs are great natural options. Establish good sleep hygiene habits and avoid stimulants to get the most from pre-sleep supplements.

High quality sleep is vital for optimal health. A pre-bed supplement routine can get your sleep cycles back in sync so you wake up energized for the day ahead.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.