These days, with all of the stressful things going on in the world, it’s more important than ever to ensure you’re getting a good amount of sleep at night. However, not everyone can get good sleep naturally and needs the help of a supplement or vitamin here and there.
We’ve been hearing a lot about the perks of taking magnesium supplements lately, and how they’re great for relaxing your muscles and promoting better sleep. However, like all supplements, for some people, magnesium just doesn’t work that well. So, if you’re looking for an alternative, we spoke with health experts, including Dr. Ryan Sultan, MD, with Integrative Psychology, and Jessica Plonchak, LCSW, MBA, LCADC, with ChoicePointHealth, about two supplements you can take together and add to your regimen to get a really good night’s sleep and wake up feeling refreshed. Read more about them below.
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1. Melatonin
Since magnesium is being talked about so often these days, people are beginning to overlook one of the most popular and effective sleep-related supplements - melatonin. Melatonin is a hormone we naturally produce that helps us regulate our sleep cycles and can help us get tired enough to fall asleep, ensuring we stay asleep.
"Melatonin is a naturally occurring compound in the brain that reduces sleep latency, or the time it takes for you to fall asleep," explains Dr. Sultan.
One of the best parts about melatonin is that it's extremely accessible, and you don't just have to take it in supplement pills. You can also find it in gummies and even some enriched beverages. However, if you want consistent results, it's a good idea to start small and try an average dose, which can be around 3 to 5 milligrams, at least 30 minutes to an hour before you want to fall asleep.
"Its supplementation is good for letting your brain know that it is time to fall asleep now," adds Plonchak.
2. L-Theanine
If you've never heard of l-theanine, that's alright, as it's not a super duper popular supplement that people are recommended. Plonchak describes it as "an amino acid found in green tea that gives soothing effects to the body without causing sedation."
"It not only calms the nervous system but also reduces mental chatter, making it easier for a person to fall asleep," she continues.
Although it's found in green tea, which is often used for energy and caffeination, l-theanine creates a very calming, chill effect, making it great for those who struggle to relax before bedtime, therefore hindering their good sleep at night. Like melatonin, you can also find l-theanine in supplement pills and can add them to your nightly regimen quite easily.
The Benefits Of Taking Melatonin And L-Theanine Together
Because both supplements promote good sleep, some people struggle to see how they can be taken together, with some having worries that it could be too much and they'd wake up feeling groggy. While it's always recommended to speak to your healthcare provider before taking new supplements, both Plonchak and Dr. Sultan suggest taking the two together to promote great sleep.
"Melatonin and L-Theanine are game changers for quality sleep," explains Dr. Sultan. "Sleep supplements can be broken down into whether they help you fall asleep faster or stay asleep longer. Melatonin, l-theanine, and valerian root are more helpful for falling asleep faster, while glycine and sustained-release melatonin are more effective for sleeping through the night."
Plonchak boasts about how, when taken together, the two supplements can help you relax during your bedtime routine, ensuring that you'd have a better time falling and staying asleep, versus staying up for hours at night with a worried mind.
"When taken together, L-theanine relaxes the mind by easing tension, whereas melatonin supports the body's sleep-wake cycle," she says. "For the best results, take these supplements 30 to 60 minutes before bedtime and consider other sleep hygiene practices too, such as switching off the brighter lights and avoiding screen usage."
