SLEEP supplements are big business these days.
I’ve tried my fair share of pills, potions and powders as a health journalist, each promising to boost my shut-eye.
Lucy Gornall tries sleep supplements giving recommendations of only those she has found worksSupplied
Lucy says she sometimes lives off barely any sleepSupplied
Most, unfortunately, haven’t done much. But some have noticeably helped me sleep deeper and for longer.
For context, I’m someone who has gone through a rollercoaster of good sleep, to average sleep, to insanely bad ‘how-am-I-surviving’ sleep.
I know first-hand what it feels like to go to bed tired, spend hours trying to fall asleep, wake up continually in the night before my 6am alarm.
So I empathise with anyone who suffers from poor sleep.
Here, I share my recommendation of sleep supplements which have helped me over the years.
But, there is only so much a supplement can do (and, might I add, you often need to take them consistently for results).
You do also need to ensure you’re helping your ‘sleep hygeine’ by winding down, reducing stress, eating a nutritious diet and avoiding caffeine from around 2pm.
Here’s what has helped me… I hope it helps you too!
1. Leapfrog Snooze, berry flavour
Heard of Lactium? Neither had I, until I took this.
The ingredient was made by a company in France (Ingredia), which was on a mission to recreate the bliss-like state babies go into once they’ve been fed.
Babies make a bioactive milk peptide when digesting that adults do not.
Scientists recreated this peptide (alpha-casozepine) from cow’s milk, naming it Lactium.
They claim it can help with sleep, mood swings when quitting smoking, concentration for an exam or to help with pressure when working.
Leapfrog Snooze, as well as several other products, contains Lactium in addition to Lactoferrin, another protein sourced from cow’s milk which has been proven to help improve sleep.
These tasty, chewy tablets contain vitamin B6 too, which may boost hormones serotonin (the happy hormone) and melatonin (which we naturally produce in the evening hours to induce sleep).
Yes, it’s expensive, I won’t deny, but I do believe this works.
Each pack contains 15 or 30 capsules (depending on the size you go for) and while I was taking these I felt a little more rested.
I can often wake up in the night and struggle to get back to sleep, however, I drifted off again fairly quickly after waking when I was taking these.
If you can justify the cost, give these a try.
Press ShotLeapfrog Snooze Berry Flavour[/caption]
2. Dr. Vegan Vegan Nights
Dr Vegan says that two-thirds of people who take Vegan Nights find it effective in improving their sleep, with 56 per cent saying they enjoy better sleep within two weeks, and 80 per cent saying they have better do so within four weeks.
I, for one, found this to be a pretty impressive supplement.
Two capsules taken every night an hour before bed for a fortnight definitely helped me drift off a little quicker.
So what’s in this powerful sleep supp? It’s a mighty nootropic formula which combines griffonia seed extract to help boost the sleep-hormone melatonin.
It also contains magnesium, which is needed for hundreds of processes within the body and is believed to influence sleep quality.
Also included are L-theanine and L-glycine, calming amino acids with a little research backing them, and chamomile, one of nature’s ‘sedatives’.
Press ShotDr. Vegan Vegan Nights Relax and Sleep capsules[/caption]
3. Neubria Drift
On its site, Neubria says that this natural sleep aid acts upon “the biological pathways associated with sleep, such as the induction of melatonin production and modulation of GABA” – a neurotransmitter which calms the nervous system.
I’ve been taking this for a few weeks now and I have definitely noticed a difference in my sleep quality.
Lucy Gornall
It calls its combo of lemon balm, hops, chamomile and saffron the ‘bliss botanical blend’ – these are all natural herbs thought to have a calming effect.
Added in is magnesium oxide, one form of magnesium which may help with sleep.
I like that is has added vitamin D, which we’re all supposed to take during the winter, when there is less sunshine.
Like most supplements, it’s advised to take this over a period of time to see optimal results.
I’ve been taking this for a few weeks now and I have definitely noticed a difference in my sleep quality.
I feel as though my sleep is deeper and I wake up feeling refreshed.
Press ShotNeubria Drift Sleep Capsules[/caption]
4. MegaMag Calmeze Magnesium Powder Chamomile
Magnesium has been my go-to for so many years now, not just for sleep but also for digestion and general health.
Seriously, it’s a wonderful nutrient. So, I highly recommend you try it if sleep is an issue.
This specific powder supplement is targeted at relieving stress and anxiety, which of course, can be a huge hindrance to a good night’s sleep.
Rather than being delivered in a capsule format, this magnesium comes in an orange powder, which blends really well with water and tastes nice to drink.
It’s also in viral ‘Sleepy Girl Mocktail’, which we’ve also tried and tested here at The Sun.
Packed with 200mg of easily absorbed magnesium (magnesium glycinate) per serving, this is said to be gentle on digestion, unlike other forms of magnesium such as citrate or oxide.
It also more easily absorbed, so it may work as a one-off when you need better sleep, as opposed to having to take it religiously.
A word of note though; thanks to the B vitamins, this does make your urine go a shade of cosmic-yellow. So don’t be too alarmed!
Press ShotMegaMag Calmeze Magnesium Powder Chamomile[/caption]
A scoop of the magnesium powderSupplied
5. Pukka Tea
If you don’t fancy taking a supplement, then a sleepy tea could help.
My boyfriend introduced me to this as he works long hours and drinks this before bed to help him wind down when his mind is racing.
I am now hooked and love the chamomile, lavender and valerian blend.
This also comes in a berry flavour should you want something a little less herb-tasting.
I will add, as this is liquid, don’t drink it immediately before hitting the pillow or you’ll be up in the night hitting the toilet.
It’s more of a relaxation aid that can be enjoyed while relaxing in the evening – all important to get in the mood for sleep later.
Press ShotPukka Night Time Tea[/caption]
6. BetterYou Lights Out 5-HTP Nightly Oral Spray
I took this for several weeks during a period of particularly bad sleep.
A few sprays (I took five, which is recommended) under the tongue just as I was crawling into bed undoubtedly helped me sleep better.
I actually didn’t wake up during the night when taking this, which is unlike me.
So what’s in it? BetterYou Lights-Out oral spray is a blend of 5-HTP (long name, 5-Hydroxytryptophan), lemon balm and passionflower.
Basically, it’s a real mix of sleepy ingredients to help you drift off.
But 5-HTP is a supplement for mood and depression, as it is converted into serotonin in the body.
Perhaps if racing thoughts are keeping you up at night, this could help, although studies have not directly linked it to sleep.
Why the spray? BetterYou say that this spray absorbs well into the bloodstream as the tiny droplets within the spray “absorb quickly via the buccal membrane of the inner cheek”, providing fast and effective nutrient uptake.
Just don’t get it on your crisp white bed sheets like I did. It’s a total nightmare to get out!
Press ShotBetter You Lights-Out Nightly Oral Spray[/caption]
Top 10 tips for the best rest possible
Dr Michael Breus — aka The Sleep Doctor — offers ten tips to ease your passage to the Land of Nod.
1. WAKE up at the same time, seven days a week.
This helps keep your circadian rhythm in alignment.
2. DOWN a pint of water after waking.
Once you get up, it is recommended you drink at least 400ml of water because sleeping dehydrates you.
3. AVOID naps.
It lowers sleep drive (later on) and can make insomnia worse.
4. DON’T go to bed early.
Just because you had an exhausting day, it doesn’t mean your body needs rest early. Doing so will use up your sleep drive and two things can happen — either you fall asleep for about two hours and are up for the rest of the night or you just lie there feeling angry.
5. TAKE off make-up when you get home.
Most people turn on the bathroom light to clean their face, but this exposes you to blue light, which can suppress sleep-inspiring melatonin.
6. KEEP it cool in the bedroom to help you fall asleep.
Your body releases melatonin only after it has hit a core body temperature peak, and then drops. If it is too hot in the bedroom, there is no drop and subsequently no melatonin.
7. CUT off the caffeine intake by midday, or by 2pm at the latest.
Caffeine has an effect that lasts six to eight hours.
8. GRATITUDE list; data shows that if you do something pleasurable before bed, you will sleep quicker.
If you have a million thoughts in your head, thinking about things you are grateful for is a top distraction tool.
9. NO alcohol three hours before bedtime.
Limit yourself to two alcoholic beverages a night and make sure they are finished three hours before bed.
10. GET plenty of exercise.
A prescribed daily dosage of 15 minutes of cardio and a further 45 minutes of weights is proven to improve sleep quality.