Supplementation and Healthy Sleep: Which Ingredients Can Help You Fall Asleep and Recover Better?

In the modern world it is crucial we prioritise rest and relaxation. Our busy lifestyles can make it easy to neglect sleep and recovery, despite both having significant influences on our wellbeing. Read our tips on how to improve your quality of sleep and which supplements and practices can best optimise your night-time routine.

1.The Importance of Sleep

Did you know that sleep takes up more than 30% of our lives? The consequences of having a lack of rest cannot be ignored. Sleep needs, however, can differ especially between age groups. For example, newborn babies need up to 16 hours per day, while adults require just half between seven and nine hours of sleep.

Shorter sleep durations can not only affect your general wellbeing but may also lead to long-term issues to the immune system, hormonal imbalances, and other health problems [1–5].

1.1. Functions of Sleep

Who hasn’t felt rejuvenated after a good night's sleep or a brief nap during the day? Sleep undoubtedly enhances our functioning and offers:

Regenerative effects,
Adaptative benefits,
Thermoregulation,
Memory improvement [1]

1.2. Effects of Sleep Deprivation

A restless, sleepless night often results in reduced productivity, decreased concentration, mood swings, or appetite disruptions (such as cravings for salty or sweet snacks) [1]. These short-term effects usually resolve after implementing necessary lifestyle changes. However, chronic sleep deprivation increases the risk of more serious conditions, such as:

Hormonal imbalances, glycemic issues, and obesity,
Cardiovascular disorders,
Weakened immunity,
Nervous system disruptions (e.g., memory problems) [1, 5].

2. Supplementation and Sleep Quality

2.1. The Role of Supplementation

Drinking lemon balm tea before bed or opting for hops infusions are examples of how supplementation can assist with sleep issues. Some supplements help calm the body, making it easier to fall asleep, while others address the root causes of sleep disturbances, such as regulating the circadian rhythm [6]. However, supplementation should be seen as support and won't yield desired results if your lifestyle doesn't promote healthy recovery.

2.2. Examples of Sleep-Supportive Supplements

The most popular dietary supplements supporting healthy sleep include:

Melatonin – Known as the "sleep hormone," melatonin supports circadian rhythm regulation and can alleviate insomnia [7, 8].
Amino Acids – Essential building blocks of muscle proteins, amino acids that may enhance sleep quality include:
- GABA (Gamma-Aminobutyric Acid) – Shown to shorten sleep latency [9].
- Glycine – Proven to lower body temperature, which facilitates falling asleep [10, 11].
Magnesium – Often called the "element of life," magnesium is crucial for recovery, including post-exercise recovery [12].
Vitamin B6 – Plays a role in synthesizing neurotransmitters that regulate sleep and anxiety symptoms [13]. Fun fact: Some studies suggest that vitamin B6 might enhance dream recall and make dreams appear more vivid and colorful [4, 14].

2.3. The Essential Role of Magnesium in Quality Sleep

Magnesium deficiency doesn't just cause fatigue, weakness, or tingling limbs. One significant consequence of insufficient magnesium intake is an increased tendency toward sleep disorders [12, 15]. Research highlights that magnesium deficiency:

May lower melatonin levels, crucial for regulating the circadian rhythm,
Can elevate cortisol (the "stress hormone"), increasing stress sensitivity and anxiety symptoms, making it harder to fall asleep,
Contributes to nervous system disorders—imbalances in neurotransmitters reduce the body's ability to relax [12].

The combination of magnesium and vitamin B6 is noted for its synergistic effects. Skill Nutrition Magnesium + B6 contains highly bioavailable magnesium citrate and vitamin B6 in the form of P-5-P, enhancing synergy and absorption. This product is an excellent addition to the diet of physically active individuals, who may have increased needs for these nutrients.

3. Lifestyle and Sleep: What Can You Do to Improve Sleep Quality?

3.1. Want Better Sleep? Start Here!

The foundation of quality sleep and proper recovery lies in your lifestyle. Without addressing the following aspects, other methods may prove ineffective.

Key pillars of healthy sleep include:

A balanced diet that provides all essential nutrients,
Regular physical activity,
Avoidance of stimulants.

3.2. Practices to Maintain Sleep

Maintain a regular routine—try to wake up and go to sleep at the same time every day.
Limit naps, especially those lasting over two hours.
Focus on relaxation and winding down at the end of the day—reduce screen time in the evening and avoid intense workouts an hour before bedtime.
Avoid stimulants—pay attention to when you have your last coffee of the day (it's best to avoid caffeine at least four hours before bed).
Ensure comfort—choose pillows and a mattress that suit your needs.
Explore relaxation techniques that work for you (e.g., meditation, yoga, breathing exercises).
Choose supplements to support your body's journey to better sleep [2, 16–18].

Source:

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[2] Holka-Pokorska J. et. al. (2021). Sleep Disorders. 10.1007/978-3-030-52298-8_20.

[3] Pavlova M. K. & Latreille V. (2019). Sleep disorders. The American journal of medicine, 132(3), 292-299. https://doi.org/10.1016/j.amjmed.2018.09.021 .x

[4] García-García, C., & Baik, I. (2021). Effects of poly-gamma-glutamic acid and vitamin B6 supplements on sleep status: A randomized intervention study. Nutrition Research and Practice, 15(3), 309-318. DOI: https://doi.org/10.4162/nrp.2021.15.3.309

[5] Vicky Chan, Kenneth Lo. (2022). Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis, Postgraduate Medical Journal, Volume 98, Issue 1158, Pages 285–293, https://doi.org/10.1136/postgradmedj-2020-139319

[6] Borrás S. et. al. (2021). Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Planta Med. 87(10-11):738-753. doi: 10.1055/a-1510-9826.

[7] Poza JJ. et. al. (2022). Insomnia Study Group of the Spanish Sleep Society (SES). Melatonin in sleep disorders. Neurologia (Engl Ed).; 37(7):575-585. doi: 10.1016/j.nrleng.2018.08.004. Epub 2020 Sep 18. PMID: 36064286.

[8] Cajochen C. et. al. (2003). Role of melatonin in the regulation of human circadian rhythms and sleep. J Neuroendocrinol.; 15(4):432-7. doi: 10.1046/j.1365-2826.2003.00989.x. PMID: 12622846.

[9] Yamatsu A. et al. (2016). Effect of oral γ-aminobutyric acid (GABA) administration on sleep and its absorption in humans. Food Sci Biotechnol 25, 547–551. https://doi.org/10.1007/s10068-016-0076-9

[10] Bannai M. & Kawai N. (2012). New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Journal of pharmacological sciences, 118(2), 145-148.

[11] Jimenez A. Glycine: Astounding Role for Hormones and Sleep.

[12] Cuciureanu M. D., & Vink R. (2011). Magnesium and stress [Internet]. Magnesium in the Central Nervous System. Ed. by R. Vink and M. Nechifor. Adelaide (AU): University of Adelaide Press, 2011. 356 p. DOI: https://doi. org/10.1017/UPO9780987073051

[13] Pertiwi, L. M., Fanani, M., & Hikmayani, N. H. (2023). Vitamin B6 in anxiety: sleep and immune function. BKM Public Health and Community Medicine, 39(11), e9728. https://doi.org/10.22146/bkm.v39i11.9728

[14] Adventure-Heart, D. J., Madden, N. A., & Delfabbro, P. (2018). Effects of vitamin B6 (pyridoxine) and a B complex preparation on dreaming and sleep. Perceptual and motor skills, 125(3), 451-462. https://doi.org/10.1177/0031512518770326

[15] Magnesium. Fact Sheet for Health Professionals. NIH. National Institutes of Health. Pobrano 27.01.2024 z https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

[16] Mastin D.F., Bryson J. & Corwyn R. (2006). Assessment of Sleep Hygiene Using the Sleep Hygiene Index. J Behav Med 29, 223–227. https://doi.org/10.1007/s10865-006-9047-6

[17] Higiena snu. Jak zadbać o zdrowy sen? dr hab. n. med. Adam Wichniak, prof. nadzw. IPiN III Klinika Psychiatryczna i Ośrodek Medycyny Snu Instytut Psychiatrii i Neurologii w Warszawie. Medycyna Praktyczna. Pobrano 2.22.2023 z https://www.mp.pl/pacjent/psychiatria/bezsennosc/69683,higiena-snu-jak-zadbac-o-zdrowy-sen.

[18] Lastella M. et al. (2020). Electronic device use in bed reduces sleep duration and quality in adults. Sleep Biol. Rhythms 18, 121–129. https://doi.org/10.1007/s41105-019-00251-y