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3 Evidence Based Sleep Aid Supplements for Insomnia (Magnesium, Ashwagandha, Glycine)

Download my book Master Your T for free to increase testosterone naturally - http://MasterYourT.com The Last Guide You'll Ever Need For Sleep - https://umzu.com/blogs/hormones/the-l... Sleep Aid 1. Magnesium Perhaps one of the most well-known and dirt cheap natural sleep aids there is, is a high-quality magnesium supplement. Magnesium is a mineral that can be found in all of bodily tissues, and it regulates over 300 enzyme functions. It’s safe to say that it’s one of the most important dietary micronutrients for our health. Heck, there’s even research showing how magnesium supplementation can increase testosterone levels. NOTE: According to this study, (535) 68% of Americans are deficient in magnesium. The National Health and Nutrition Examination Survey (NHANES), sets this number to 60%. (536) When it comes to improving sleep, magnesium is superb. It’s involved in muscle relaxation, and works as an agonist to the brain GABA-β receptors (the receptors which after activation, produce sedative-like effects in the body). The evidence on the effectiveness of magnesium for sleep parameters how to sleep better is very interesting. A double-blind randomized clinical trial with 46 elderly subjects, (537) found that 500 mg’s of daily magnesium taken for 8 weeks, significantly increased sleep time, sleep efficiency, and melatonin production, while simultaneously reducing cortisol levels and sleep onset latency. In another study, (538) increasing dosages (10mmol-30mmol) of effervescent magnesium tablets were given to 12 elderly subjects 3 times a day for 20 days, resulting in: significantly lower cortisol levels and improved sleep parameters (measured by brain EEG). One study consisting of 100 subjects (539) also showed improved sleep quality with a daily dose of 320mg magnesium citrate (this is roughly the RDA of magnesium). Bottom line: There’s good amount of evidence suggesting that magnesium can be particularly effective at increasing sleep quality in humans. A dose range of 300-900 mg/day seems to be effective, and magnesium glycinate is considered to be the best OTC supplement form with highest bio-availibity in the body. Sleep Aid 2. Ashwagandha Ashwagandha (Withania Somnifera) is a herbal supplement (commonly root powder or extract) widely used in the Indian herbal medicine, aka. Ayurveda. It has some good research behind its back and apart from being able to increase testosterone levels (big article about that coming this week), there’s evidence that ashwagandha supplementation could also promote optimal sleep by serving as an agonist to the brain GABA-receptors which promote sedative effects and relaxation in the body. Ashwagandha can also suppress the stress-hormone cortisol and reduces symptoms of anxiety & stress. (540) It’s one of the “better” supplemental herbs out there and one of my all-time favorites. I take few caps of this KSM-66 extract before hitting the sack almost on a nightly basis, and I can honestly feel the difference in my sleep quality (additionally you can dissolve some ashwagandha root liquid to chamomile tea for similar effect.) Anyhow, don’t take my word for it, there’s research on this too. For instance, in mice, 100-200 mg/kg of ashwagandha is as effective as 500 mg’s of Diazepam (powerful prescription sedative and sleep drug) in inducing sedation (541, 542). Few other studies on mice (543) and rats (544) have found that ashwagandha increases sleep quality relative to placebo. As for human studies, combined with few other herbs, 2000 mg’s of ashwagandha was able to improve sleep quality. (545) In a study that used a fairly high dose (up to 1250mg) of KSM-66 ashwagandha (546) (water extract) improved sleep quality was also reported. Sleep Aid 3. Gelatin Short on cash but still would like a little something that helps you sleep like a baby? Then consider gelatin. Gelatin is the odorless, colorless, brittle stuff that is used when you make jelly. It’s in fact the connective tissue that is derived from collagen of various meat industry by-products (animal hearts, brains, skin, etc). Why would gelatin be good for sleep you ask? Well, let me explain: In our modern society, we tend to consume only the muscle-meat of animals, which gives us plenty of the amino acids tryptophan and methionine, but very little of glycine. We could use more of that glycine though, since it’s an important amino-acid needed for the synthesis of various bodily enzymes, along with being a sedative (kind of like a “downer”) neurotransmitter in the body. The last part of that sentence is the reason behind glycine’s ability to improve sleep quality. It’s a sedative neurotransmitter. And what would be the best source for glycine then? That would be, connective tissue. And besides eating bones and organs, the simplest way of getting more of that connective tissue would be gelatin (which is 22% glycine by weight). My favorite sleep supplement - Total Sleep from UMZU