1. Magnesium Glycinate
Helping your body relax is an essential part of getting a good night's sleep. That's where magnesium can come in handy. Magnesium is a key mineral that calms the nervous system and relaxes muscles, which can put an end to all that tossing and turning at night. Dr. Valledor explains, "Magnesium decreases skeletal muscle tension, thereby reducing nocturnal restlessness, or the amount of time spent tossing and turning in bed due to tension." It also supports GABA, the brain’s main calming neurotransmitter, and helps regulate stress hormones like cortisol, which can otherwise interfere with sleep.
Magnesium glycinate is Dr. Valledor’s preferred form for sleep because it is gentle on the stomach and promotes relaxation, unlike other forms that are better suited for bowel motility. He recommends taking 200 to 400 mg about 30 to 60 minutes before bed, starting at the lowest dose to see how your body responds. Got it!
2. L-Theanine
L-theanine is an amino acid naturally found in green tea. It promotes a relaxed but alert mental state, which makes it highly useful to quit down the chatter in an active brain before bedtime. "L-theanine… regulates dopamine, serotonin, and GABA levels in the brain, minimizing anxiety and internal monologue that interferes with falling asleep," Dr. Valledor says. It can also reduce cortisol levels and slow the heart rate, allowing the body to transition into sleep more easily.
He typically recommends taking 200 to 400 mg around 30 minutes before bed and notes that it can be stacked with magnesium for optimal effects. It's best, though, to begin with one supplement at a low dose before combining them.
Other tips for better sleep
In addition to supplements, good sleep hygiene is key. Start dimming lights an hour before bedtime, shut off all screens at least 45 minutes before sleep, and make sure your bedroom is cool, dark, and used only for sleeping. Choosing high-quality, third-party tested supplements ensures safety and efficacy, and consistency is crucial.
As Dr. Valledor emphasizes, "For both supplements, it is all about consistency every night." By combining proper sleep habits with magnesium and L-theanine, the body and brain can relax more effectively, leading to deeper, more restorative sleep.