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Research
According to the National Sleep Foundation (NSF), almost six out of ten Americans report "An inability to fall asleep or remain asleep long enough to feel rested” a few times a week. [1]
1
Calcium
In a study in the European Neurology Journal, researchers found that calcium deficiency was related to poor REM sleep. Calcium aids in the proper use of tryptophan, one of the top sleep-inducing foods. [2]
2
Magnesium
A study at the Human Nutrition Research Center showed that a high magnesium, low aluminum diet was associated with a deeper sleep with less interruptions. [3]
3
Tryptophan
Tryptophan increases Serotonin and melatonin. Seratonin can improve mood, panic disorders and insomnia. Melatonin influences the sleep-wake cycle in your body. [4]
4
Valerian
Valerian research has shown a reduced amount of time to fall asleep, improved sleep quality and length of sleep. [5]
5
GOJI
Goji is a berry that is high in melatonin. Research has shown improved sleep quality, and ease of waking up. [6]
6
Chamomile
Chamomile has a natural sedative effect. It has been shown to improved sleep quality and contains an antioxidant (apigenin) which can help with muscle relaxation and sleep. [7]
7
Lemon Balm
A combination of lemon balm and valerian has been shown to improve restlessness and sleep disorders like insomnia. A 2006 study with children with insomnia showed up to an 80% improvement.[8]
8
Passion Flower
Early studies with Passion flower show that it may help with insomnia and anxiety. It can boost GABA levels which lower brain activity and may help you relax and get better sleep. [9]
9
L-Taurine
Research has shown that Hops effectively decreases night-time activity in the circadian activity rhythm, acting like a night-time sedative. [11]
10
Hops
L-glutamine is an amino acid that produces L-glutamate. Glutamate is responsible for attention span, brain energy, learning ability, memory and aids in staying awake. [11]
11
L-Theanine
L-theanine has been shown to affect certain brain chemicals helping to recue stress. This may help you to relax before bedtime, fall asleep more easily, and get a deeper sleep. [12]
12
Ashwagandha
In a small study Ashwagandha showed good potential at inducing sleep. It improved sleep quality and how quickly the patients were able to fall asleep. [13]
13
5-HTP
5-HTP produces serotonin which converts to melatonin. Melatonin is important for regulating sleep. The combination of 5-HTP with GABA was shown to significantly reduce the time it takes to fall asleep, increases sleep duration and improves sleep quality. [14]
14
Melatonin
Research shows that taking melatonin at night decreases the time it takes to fall asleep, increases total sleep time and quality, and reduces sleep disturbances. [15]
[1] https://www.medicalnewstoday.com/releases/163169#1
[2] https://www.medicalnewstoday.com/releases/163169#1
[3] https://www.medicalnewstoday.com/releases/163169#1
[4] https://www.healthline.com/nutrition/tryptophan#TOC_TITLE_HDR_4
[5] https://www.healthline.com/nutrition/valerian-root#potential-benefits
[6] https://welltold.com/blogs/ingredients/goji-berries
[7] https://www.healthline.com/nutrition/teas-that-help-you-sleep#3.-Chamomile-tea
[8] https://www.healthline.com/health/lemon-balm-uses#insomnia
[9] https://www.healthline.com/health/anxiety/calming-effects-of-passionflower#calming
[10] https://myhealthysleep.com/blog/f/l-taurine-and-sleep
[11] https://pubmed.ncbi.nlm.nih.gov/22849837/
[12] https://www.medicalnewstoday.com/articles/324120
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
[14] https://www.healthline.com/nutrition/5-htp-benefits#TOC_TITLE_HDR_6
[15] https://www.healthline.com/nutrition/melatonin-and-sleep#effect-on-sleep
