Sleep: 5 Supplements That May Support Restful Nights*
Understanding Sleep Patterns*
Lack of sleep may refer to any change in sleep quality or quantity.* It may include difficulties falling asleep as well as experiencing interruptions or waking up too early.*
Occasional sleep disruptions may occur due to environmental factors (such as uncomfortable bedding, noise, or stimulant consumption), while more frequent disturbances over time may be described as chronic situations.*
These changes in sleep may affect your daily routine by contributing to fatigue, reduced concentration, or increased daytime sleepiness.* Fortunately, natural substances are available to help support a more balanced sleep cycle.*
California Poppy and Calm Nights*
Supposedly used for a long time by Native American cultures to help children sleep, California Poppy (Eschscholtzia californica) is a South American herb related to the poppy and valued in herbal practices for its potential natural alkaloids (such as protopine).* It may support mental calmness and relaxation while helping to ease the process of falling asleep.*
Some sleep supplements combine this gentle herb with other botanical extracts to help support balanced sleep patterns.* For example, Natural Sleep Formula is a natural blend of California Poppy, hops, valerian, and rhodiola.
Melatonin Supplements and Circadian Rhythm*
Produced by the pineal gland in the brain, melatonin may act as the conductor of the sleep-wake cycle. Its production begins at dusk, peaks during the night, and then gradually lowers by morning.*
For some individuals, this well-regulated cycle may sometimes become less synchronized, for instance, due to sleep disturbances or jet lag.* In such cases, melatonin supplementation may help support a more balanced sleep cycle and could assist in reducing the time it takes to fall asleep (for example, with Melatonin 1 mg, whose molecular structure closely resembles that of naturally occurring melatonin).*
If convenience is a priority, you can consider a sublingual spray format – such as Melatonin Spray, enriched with vitamin B6, which may help support energy levels by reducing fatigue – for potentially enhanced absorption.*
L-Tryptophan: A Potential Precursor for Sleep-Supporting Neurotransmitters*
Melatonin cannot be produced without L-tryptophan. As an essential amino acid, L-tryptophan may be a precursor for melatonin, serotonin, and niacin (vitamin B3), and may play an important role in the sleep process.*
It is naturally found in foods such as brown rice, poultry, dairy products, chocolate, and bananas.
When sleep is disrupted, some naturopaths recommend a supplementation in tryptophan (for example, with L-Tryptophan).*
Natural Lavender and Calm Sleep*
The natural aroma of lavender is known to help support relaxation.* Grown wild at high altitudes on the Provençal plateaus, True Lavender (Lavandula angustifolia) seems to be appreciated by both perfumers and aromatherapists.* When its flowering tops are distilled, it produces an essential oil, potentially renowned for its refined fragrance and versatile uses.*
Often described as a “gentle messenger to the land of dreams”, true lavender may help support an optimal state of relaxation and improve sleep quality.* Many supplements seem to have harnessed the benefits of this time-honored botanical, such as Organic Relaxing Oil Blend, a combination of organic essential oils from true lavender, mandarin, and caraway.*
Sleep Support With Valerian – The “Good Night Root”*
Valerian has long been considered a trusted natural aid for sleep.* Historically recommended by figures such as Hippocrates, Dioscorides, and Galen for sleep support, valerian seems to have been widely used during World War I to help ease nervousness.*
Traditional use seems to be supported by some scientific studies that indicate valerian may help support a balanced sleep cycle and maintain a calm mental state.* It is also noted for its potential role in supporting already healthy cardiovascular function, an aspect often considered in the context of sleep quality.*
To spend smooth nights of rest, you can consider a valerian-based supplement (such as Advanced Sleep Formula), a blend that combines valerian and melatonin with other natural sleep-supporting plant extracts like California Poppy, hawthorn, and hops.*
Also explore our stress and mood support supplements, as well as our memory and concentration supplements.
