Supplements for Snoozing: Sleep Stack Dream Team
Hey there you drowsy dudes and dames,
Ever wish you could drift off to dreamland as effortlessly as turning off a light switch? Well, it’s time to stop counting sheep and start counting on science! In this edition, we’re diving into the dreamy world of sleep supplements—your ticket to restful nights and refreshed mornings. So grab your favorite herbal tea, get cozy, and let’s explore how you can snooze smarter.
We know from working with hundreds of clients that there’s huge power in habits around sleep. Specifically, keeping a consistent bedtime, shutting down screens an hour before lights out, and prepping a dark, cool, and quiet bedroom tend to dramatically improve sleep quality and duration.
That being said, there’s a lot to be said for the efficacy of some powerful over the counter sleep supplements. Below we’ll introduce you to our favorite stack that’s cheap, backed by scientific studies, and safe for use long term.
Without further ado, let's meet the sleep dream team:
Magnesium plays a significant role in improving sleep quality by enhancing sleep architecture, regulating neuroendocrine functions, and reducing inflammatory stress. Supplementation with magnesium can be particularly beneficial for those with magnesium deficiency, leading to better sleep outcomes and reduced sleep disorder symptoms.
Glycine has been shown to improve both subjective and objective measures of sleep quality. It reduces sleep onset latency, increases sleep efficiency, and enhances overall sleep satisfaction. These effects are mediated through mechanisms involving core body temperature reduction, NMDA receptor activation in the SCN (the timekeeper of your circadian rhythm), and inhibition of orexin neurons which are responsible for regulating wakefulness. Glycine's ability to modulate neuropeptides and increase serotonin levels further supports its role in enhancing sleep quality.
GABA plays a significant role in improving sleep quality by reducing sleep latency and increasing sleep duration. The primary mechanism involves the activation of GABAA receptors, which promote sleep by reducing neuronal excitability essentially calming things down in your brain. While there’s debate about whether orally taken GABA will cross the blood brain barrier, the sleep enhancing effects might be explained by the calming effect of GABA on the nervous system outside the brain. .
L-theanine plays a significant role in improving sleep quality by enhancing sleep duration, efficiency, and latency. It achieves these effects through the regulation of neurotransmitters and its ability to reduce anxiety. Additionally, combining L-theanine with other compounds listed above can potentiate its sleep-promoting benefits. It’s also worth noting L-Theanine can be taken with your morning coffee to improve the lift from caffeine while reducing jitters.
Links and dosages
For optimal results take the full stack of supplements at one time 30-60min before bedtime as a part of your wind down routine.
Magnesium: 400-800mg - 2 to 4 scoops
Glycine: 3g (3,000mg) - 6 capsules
GABA: 300-500mg - 3-5 capsules
L-Theanine: 200mg - 1 capsule