The Best Nutrient and Herbal Remedies for Sleep: What the Research Really Says
If you struggle to get to sleep then this blog is for you. Sleep (or a lack of it), has serious implications for our health and wellbeing. We know that poor sleep can impact physical energy, mood and mental performance, it can also influence the immune response leaving you more susceptible to bugs and viruses. Perhaps more seriously, there is strong evidence linking poor quality sleep with increased cardiovascular risk and all cause mortality.
Sleep disturbances can be triggered by life events, stress, hormone changes (especially peri-menopause) and the foods and drinks you choose (alcohol is a big sleep disruptor). As nutritional therapists, it is our job to help you understand the triggers and provide nutritional and wellbeing support for healthy long term sleep patterns. Hopefully you will find the information in this blog helpful but please do contact us for one to one advice or book a free health review so that we can make personalised recommendations.
Alongside addressing your specific triggers to poor sleep and adopting good sleep hygiene (like limiting screens before bed, keeping a consistent bedtime, and creating a calming evening routine), many people explore nutrient and herbal supplements as additional support. So which supplements are truly backed by evidence? Here Amaranth nutritional therapist, Joanne Hill, guides you though the ingredients that have some evidence and gives her five favourite sleep supplements.
Nutrient-Based Remedies for Sleep
Magnesium
Magnesium plays a vital role in energy production, nervous system regulation, and muscle relaxation. Research shows that it also supports the body’s natural production of melatonin, (our sleep hormone), by supporting the neurotransmitter serotonin which is involved in its formation, and by regulating GABA receptors in the brain (these promote calm and reduce brain activity). This makes magnesium one of the most popular natural remedies for sleep disorders and it is certainly the best selling sleep remedy here at Amaranth. We’ve checked the science, and it is definitely a mineral that we recommend (subject to it being the right form and dosage).
You can increase magnesium levels with foods, although it may be difficult to obtain the required amount to target sleep. Food sources of magnesium are dark chocolate, avocado, nuts, seeds, legumes and tofu.
Whilst magnesium supplements are very popular for sleep, the quality, form and dosage can very significantly. We recommend magnesium glycinate (or bisglycinate), this is magnesium bound to the amino acid glycine, which acts as a neurotransmitter and also has a calming effect on the brain. Check the ingredients to be sure that your supplement does not contain fillers. We suggest a dosage of around 180mg one hour before bed. Brands we recommend are TerraNova, Viridian and Natures Plus.
Amino Acids: L-Tryptophan, L-Theanine & Glycine
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L-Tryptophan/5-HTP: Tryptophan is an essential amino acid that serves as a precursor to serotonin and melatonin. Supplementing with tryptophan has been shown to support relaxation and sleep onset, as a result is often included in sleep-support formulas. You may see the form 5-HTP or an extract from a plant called Griffonia. These are a converted form of tryptophan which is one step along on the tryptophan to serotonin then melatonin pathway. Our customers have given feedback that this form works more quickly to promote relaxation and sleep, and it is often used for night waking, for a faster return to sleep.
It is very important to note that 5-HTP, Griffonia and tryptophan all have contraindications, particularly with medications such as SSRIs (and others), that influence serotonin. You must speak to your GP before taking supplements if you are taking medications.
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L-Theanine: Found in green tea, this amino acid promotes relaxation without sedation. Studies show it calms the mind, making it easier to fall asleep, especially when combined with magnesium or other nutrients. We find L-Theanine to be helpful for our clients that struggle with anxiety and also, during peri-menopause. A nice combination is theanine with the traditional herbal remedy lemon balm, which is also believed to promote a sense of calm (although studies are limited).
- Glycine: Supplementation has been shown in clinical trials to shorten sleep latency and improve subjective sleep quality. As mentioned, Glycine is often paired with magnesium (in a form called magnesium glycinate). Magnesium glycinate is our best selling sleep supplement.
Herbal & Botanical Remedies for Sleep
Ashwagandha (Withania somnifera)
Ashwagandha is one of the most researched adaptogenic herbs for sleep. Multiple randomized controlled trials show that it improves sleep quality, reduces sleep latency (time taken to fall asleep), increases total sleep time, and reduces night awakenings. A 2021 systematic review concluded that Ashwagandha offers significant benefits for individuals with insomnia and stress-related sleep issues, particularly at doses of 300–600 mg daily for 8–10 weeks. Benefits may also be linked to its cortisol-lowering and GABA-modulating effects.
We often recommend ashwagandha, paired with magnesium, when poor sleep has been triggered by life events or stress.
Reishi Mushroom (Ganoderma lucidum)
Reishi has gained popularity over recent years as a calming mushroom. Animal studies indicate that it may increase total sleep time and enhance non-REM sleep, possibly through serotonin regulation. However to date, as far as I am aware, there are no high-quality human clinical trials confirming its sleep benefits. Like ashwagandga, Reishi is classed as an ‘adaptogen’ – a natural substance thought to regulate the HPA axis, balancing cortisol and stress hormones. With this in mind, the use of reishi for calming and relaxation in those that have a high stress or fast paced lifestyle could be very beneficial.
Valerian Root
A traditional herbal remedy, valerian is one of the most studied natural sleep supplements. Meta-analyses suggest valerian may shorten the time it takes to fall asleep and improve sleep quality, though study quality varies. We have found mixed responses with our customers, some have found it to be the answer to their sleep challenges whilst others have reported little or no benefit.
When it comes to supplementation, quality and dosage are key. It may well be that some of the traditional herbs mentioned here do not perform as well as expected in trials due to the low quality or dosage of the product. Studies on traditional herbal remedies will also usually be small scale due to limited funding for this research. As a result, when it comes to choosing the products to stock and recommend at Amaranth, we always work on safety, quality and dosage first and we take into account both the research and our clients feedback. Based on these factors, here are the supplements I recommend :
Nutritional Therapist Recommended Sleep Supplements
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Viridian Magnesium Bisglycinate.
Magnesium glycine was always going to be top of the list. The Viridian Magnesium Bisglycinate is by far our best selling supplement for sleep. This clean, ethical product has been well tested to prove that it contains the dosage reported on the label.
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Natures Plus Magnesium Night Time. This is a super powered sleep support. We recommend this if magnesium glycinate alone is not enough for you or during times of high. Our customers have particularly reported benefits for peri-menopausal sleep disturbances. Alongside magnesium glycinate you will find ashwagandha, black cherry (a natural source of melatonin), lemon balm and theanine.
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HerbTender Dose and Dream. A clean herbal formula, fairly new to the Amaranth shelves but we are getting good feedback so far. This formula brings together the adaptogenic herbs ashwagandha and reishi, with calming camomile and passionflower.
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Ancient and Brave Cacao Reishi . A supersleep ritual. This cacao drink (cacao is a rich source of magnesium) contains those adaptogens ashwaganda and reishi, along with hops and cinnamon. It is a drink to be savoured and provides a perfect moment of relaxation and wellbeing to start your evening routine and prepare for a good nights sleep.
- Viridian Griffonia – This is a natural form of 5-HTP at an effective dosage of 100mg. Like all Viridian products, it clean and free from fillers or additives. Personally, I find that taking this helps to calm my mind from racing nighttime thoughts. Do be aware of the contraindications though. We suggest that you get in contact with ourselves and your GP before taking Giffonia if you are taking any medications.
Want more advice? Contact our team of registered nutritional therapists or Book a Free Health Review session.