Supplements for Better Sleep

If the quality of your sleep is suffering, everything else suffers along with it. Sleep is crucial for health--both mental and physical. Although scientists still don't know exactly why we need sleep, it is absolutely clear that we do. About 8 hours seems to be ideal for most people, though some can get by with 7 hours and some do better on 9 or even 10 hours per night.

Where do you fall on this spectrum? Do you get enough sleep most nights? Or are you struggling, like millions of Americans, to fall asleep and/or stay asleep?

I have recently discussed some natural ways to improve the quality of your sleep. (Check out this blog.)

Today, I'll give you a rundown of all the supplements I take to help me fall asleep and stay asleep. These supplements are not drugs. They are natural substances that are either made in the body or available through food, though possibly not in the quantity we need for better sleep. Please check with your doctor before adding supplements to your daily regimen. If you take prescription meds, you need to make sure there won't be any negative drug interactions.

1) Melatonin. I take 3 mg. every night, about 45 minutes before I want to go to sleep. This is a natural hormone our bodies make that tells us when to get sleepy. We tend to make less of it as we age. You can find it anywhere supplements are sold, including Trader Joe's and Walmart.

2) Magnesium Citrate or Magnesium Glycinate. I take about 400 mg. of either form of magnesium every night before bed. The citrate tends to help with constipation. The glycinate tends to help with muscle cramps. Both are calming for the nervous system and help with relaxation. You can get magnesium from food, but it is difficult to get enough. Check the labels! Magnesium oxide is not absorbed well and best avoided.

3) Theanine. I take about 200 mg. every night before bed. Theanine is a natural substance found in green tea and is calming for the nervous system. I also drink a large mug of decaf green tea every evening. You can take theanine throughout the day if you wish. It won't make you sleepy, but will make you feel more calm, less anxious and jittery.

4) Collagen. I take collagen several times per week, usually when I exercise in the evening. Collagen is a natural form of protein found in the skin, joints, and cartilage of animals. Studies show it helps with sleep issues, especially staying asleep through the night. You can get it by drinking bone broth, or purchase a powdered version that dissolves in hot or cold beverages.

These are my go-to sleep supplements. I've been using them consistently for years with no detrimental side effects. I always fall asleep easily now, and rarely lie awake in the middle of the night. However, if you have intense stress or anxiety, you may need something stronger. In this case, see your doctor!