If you’re looking to lengthen your sleep time for more rest overnight, adding a nutritional supplement can be a good way to catch some more Zz’s.

It’s no secret that sleep is an essential part of good health. There are countless studies that illustrate the benefits of a regular sleep pattern, as well as the potential risks of not getting proper sleep.

A few notable benefits of good sleep include improved memory, attention span and mood, as well as a reduced risk of heart attack and other cardiovascular problems. ^{1, 2} Experts recommend that adults get between 7 and 7.5 hours of sleep per night, while children and teenagers need upwards of 8 or 9 hours per night.

If you’re struggling to get the recommended amount of shut-eye each night, you may want to consider a nutritional supplement to help you get to sleep and stay asleep.

Nutritional Supplements for Longer Sleep

There are a few natural supplements that may help you sleep better. Before adopting any new supplement, it’s best to consult with your doctor first to ensure it will be effective and safe for you.

1. Zinc

Another essential nutrient, zinc is a mineral that can help you achivelonger, more restful sleep.  One of the many roles zinc plays in the body is to help modulate neural activity in the brain. High levels of neural activity can delay or cause restless sleep, so taking a zinc supplement may help “quiet” your brain for a more relaxed sleep.

2. Magnesium

Magnesium is an essential mineral that your body utilizes for a variety of functions. There are several different varieties of magnesium, and each has a unique function in your body. From regulating digestion to alleviating anxiety, you need magnesium for daily operations. In particular, magnesium glycinate is the form most commonly used for sleep.

This form of magnesium includes the amino acid glycine, which is another known sleep aid. To use magnesium as a sleep aid, take the recommended dose an hour or two before bed.

3. Melatonin

Melatonin is a compound that the body produces naturally on its own. It’s a hormone that lets your brain know it’s time to go to sleep. Your melatonin levels will naturally spike later in the day, as the sun goes down. In the morning, your melatonin levels are lower as you start to wake up.

Taking a melatonin supplement of 3 to 10 milligrams about an hour before you plan to sleep can help you drift off more easily. This supplement has also been shown to increase the length of time people sleep.³

4. Lavender

While not technically a supplement, the use of lavender essential oils may help reduce anxiety for easier sleep. Studies show that exposure to the aroma of lavender, which is a highly fragrant flowering plant, may help reduce insomnia and prevent early-morning wake-ups. You can use lavender as a form of aromatherapy or take lavender oil as a supplement.

Conclusion

If you're looking for a nutritional supplement that can help you fall asleep more easily and stay asleep until your alarm, bone health supplements are made with magnesium and zinc, two minerals that support healthy development and play a role in proper sleep.

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¹ Worley SL. The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P T. 2018;43(12):758-763. 

² Montano N, Fiorelli E, Tobaldini E. Sleep Duration and the Heart: I Sleep, Therefore I Beat. J Am Coll Cardiol. 2019 Sep 10;74(10):1315-1316. doi: 10.1016/j.jacc.2019.07.042. PMID: 31488268.

³ Costello RB, Lentino CV, Boyd CC, et al. The effectiveness of melatonin for promoting healthy sleep: a rapid evidence assessment of the literature. Nutr J. 2014;13:106. Published 2014 Nov 7. doi:10.1186/1475-2891-13-106