The best sleep supplements, according to the experts
Nod off into the deepest slumber with the help of these sleep aids
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You can’t underestimate the power of sleep, but in a world filled with constant stimulation, the quality of our rest is being increasingly depleted. In fact, almost one in five people in the UK aren’t getting enough of sleep, full stop. Whether it’s lifestyle factors such as stress, screens, diet and environment, or an irregular schedule keeping you up, more people are turning to sleep supplements for help dozing off.
Crucial for functioning both mentally and physically, sleep (and our circadian rhythm – the 24-hour internal clock that regulates our sleep-wake cycle) provides time for our bodies and minds to heal, detox, regenerate and repair. Sleep supplements are designed to support this cycle and encourage a more restful night’s sleep.
Available in capsule and powder forms, and with varying star ingredients, there are plenty of sleep supplements on the market – so it’s worth doing your research to find the one that works best for you. To get you started, we’ve tapped the knowledge of two sleep experts – Dr Harpal Bains, longevity doctor and medical director at Harpal Clinic, and Dr Josh Axe, expert speaker at the leading biohacking summit, Health Optimisation Summit – to find out more.
Who should take a sleep supplement?
Dr Bains says you should consider taking a sleep supplement if the following applies: “You’re having trouble getting to sleep, wake up frequently in the middle of the night, wake up groggy and irritated despite getting enough hours of sleep, or need to sleep well over eight hours to feel refreshed, which suggests poor sleep quality.” Dr Axe agrees, adding that those with chronic stress or anxiety, doing shift work or struggling with jet lag or hormonal changes can also benefit from adding supplements to their bedtime routine.
What to look for in a sleep supplement
As mentioned, there are a huge number of sleep supplements out there, so finding the right one, with the best formula for you and your needs, is very important. Dr Axe recommends formulations that support both your nervous system and sleep cycles naturally, while Dr Bains suggests products that “align with the cause of your sleep issues, not just one that sedates. And always start low and slow, especially when layering supplements.” Both highlight the key ingredients to look for:
- Magnesium (glycinate): Known as the ‘relaxation mineral’, magnesium calms the nervous system, helps regulate melatonin and cortisol production, and promotes relaxation to support a night of deep sleep.
- L-theanine: L-theanine is an amino acid that helps balance out brainwave activity to ease that ‘tired but wired’ feeling, encourages a feeling of deep relaxation and improves mental function.
- Glycine: Another amino acid, glycine lowers core body temperature, which promotes wakefulness during the day and helps you fall asleep faster at night.
- Chamomile: A natural herb, chamomile has been shown to support sleep quality and reduce anxiety.
- Valerian root: A popular herbal remedy, valerian root is a flowering plant that can help reduce the time it takes to fall asleep and improve its quality.
- Lemon balm: This herbal ingredient is known for its calming and sleep-promoting effects, gently soothing nighttime anxiety and restlessness to enhance sleep quality.
Other recommended herbal ingredients to look for include passion flower (a traditional herbal sedative), magnolia bark (modulates cortisol and calms the mind) and California poppy (promotes relaxation and sleep enhancement).
The benefits of sleep supplements
In the short term, sleep supplements can help you fall asleep faster and stay asleep longer when taken consistently. In the long term, this can lead to improved immunity, energy levels, mental clarity and mood, and even promote longevity. Dr Bains adds, “Sleep supplements can help with sleep quality, which translates into better repair and regeneration of the body.”
The best sleep supplements
Diome Rested capsules
Diome’s award-winning sleep supplement is designed to power restorative sleep and energised days. Doctor-formulated with ingredients including chamomile and linden to promote relaxation, California poppy to enhance the quality of sleep and magnesium to support the nervous system, take two capsules an hour before bed and wake up rested, refreshed, and raring to go.
WelleCo The Evening Elixir
Swap your nightcap hot chocolate with WelleCo’s Evening Elixir for an evening sweet treat packed with health benefits (and only 13 calories per serving). An antioxidant-rich powder containing magnesium and vitamin C, stir two teaspoons into a glass of warm water or milk to help you unwind, protect your skin against free radicals, encourage collagen production and support your nervous system while you sleep. Or, as WelleCo founder Elle Macpherson explains: “A delicious, sugarless, chocolatey treat that delivers beauty while you sleep. For me, it beautifully closes off my day, every day – whether at home or on the road – and I am able to wake up, good to glow.”
LYMA Supplement
Reap multiple benefits with Lyma’s multitasking capsules, promising to improve sleep, focus, skin, immunity and anxiety. The 11 natural ingredient formula, starring ashwagandha, saffron and turmeric extract, will help you fall asleep quicker and for longer, as well as relieving stress and anxiety. Make the supplement part of your daily routine and feel more energised, stronger and brighter than ever.
Heights magnesium
Showcasing just one ingredient (magnesium glycinate), take two of Heights’ capsules a day (preferably in the evening) to encourage a better, deeper night’s sleep. A powerful mineral known for its mental and physical benefits, it’s full of calming properties, as well as supporting your nervous system and muscle function. You’ll feel less tired, more alert and with boosted energy.
Qualia Night capsules
Aiming to relax, recharge and restore the body, Qualia’s nighttime capsules are a no-brainer for those seeking better quality sleep. Blending magnesium and vitamin B6 to combat fatigue and support the nervous system, take to optimise sleep and feel more rested. Other ingredients include reishi mushroom, ashwagandha and wild blueberry for a nutrient-rich evening wind down.
Form ZZZZs natural sleep supplement
Magnesium, zinc, griffonia seed and amino acids come together in Form’s supplement to boost sleep quality and noticeably rejuvenate the body and mind overnight. Easy to swallow and vegan, dairy and gluten-free, take one capsule pre-bed and get ready for your best sleep yet.
