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When was the last time you had a really good night's sleep? Hopefully you can say last night! Unfortunately though, that's not the case for a lot of people. For many, sleep either doesn't come easy, or is interrupted throughout the night.
I'm sure you've heard about how important full, deep sleep is. Lack of it has been linked to obesity, depression, heart disease, high blood pressure, and so on.
Just in the past year I started to notice some changes in my ability to fall asleep, and here and there some sleep disturbances that woke me in the middle of the night. I've since added a few supplements into my routine to help me get into a deep state of sleep and stay there.
This is my number one go to. Magnesium calms the nervous system, activating the parasympathetic nervous system, which is the "rest and digest" mode (the sympathetic nervous system is the "fight or flight" mode). It also binds to GABA receptors in the brain, which is a neurotransmitter responsible for quieting down nerve activity.
I really like MagTech from Natural Stacks (and they give a good explanation of how magnesium works on their site), but another popular and affordable magnesium supplement is Natural Calm.
The only GABA supplement I've ever tried is from Natural Stacks. It sure does seem to do the trick. I fall into a super deep sleep when I use this supplement, especially combined with magnesium. The only downside is that I wake up in the morning having to pee like a racehorse! I don't supplement with it every night, but if I'm just not feeling sleepy, I'll take a dose. Here's how it works, as explained by Natural Stacks.
ZMA is a combination of zinc, magnesium, and vitamin B6. This one is recommended more so for men, since it's been shown to boost testosterone. If you're a female with low testosterone though, you might want to try it and just take a reduced dose. Zinc, magnesium, and B6 all help to induce sleep, and help muscles heal while asleep. I typically take a reduced dose a few times a week in place of straight magnesium.
Prebiotic Fiber (bonus)
There have been a few studies that have connected the consumption of prebiotic fiber, or resistant starch, to better sleep. It's thought that the short chain fatty acids that are produced by the bacteria in our colon contribute to this. Prebiotic fiber, regardless of sleep, is really important for gut health. A happy gut makes a happy brain, and a happy brain will fall more easily into sleep.
If you would like more information on getting a better night's sleep, let's talk about it! I'm happy to pass on any knowledge I have at no charge, with no gimmicks. You can reach out to me here.
DISCLAIMER: Please note that as is the case with supplements, none of the beneficial claims made by the manufacturers of these supplements have been reviewed or approved by the FDA. Also, if you are currently on medication, it's recommended that you check with your doctor or a health professional to ensure that none of these supplements counteract your medication.