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These 3 Natural Supplements Could Improve Your Sleep

These 3 Natural Supplements Could Improve Your Sleep

There can be so many reasons as to why you’re not sleeping properly, and if you have significant issues, you could benefit from seeking the help of a practitioner of choice to try and determine the underlying cause and find a tailor-made solution.

Looking at how you manage stress, your diet and other lifestyle habits are essential if you’re struggling. Think about limiting your caffeine, sugar and alcohol intake, turn off all electrical appliances at least an hour before bedtime and consider daily relaxation techniques such as deep breathing, meditation or mindfulness. Also, make sure you’re getting enough exercise but don't do it too close to bedtime as this could keep you awake.

Outside of lifestyle choices and getting help, certain supplements can improve sleep quality for some people. Don’t give up too quickly, and make sure you give them several weeks to start working, particularly if you have suffered from poor sleep for some time.

Here are three supplements to help you achieve the sleep of your dreams.

1) Magnesium: Nature's Tranquiliser

If you’re stressed out or anxious, you might be lacking magnesium, which could be affecting your sleep.

In times of stress, your body will pull on its magnesium stores to calm your nervous system and settle your adrenals. Depending on how quickly you’re depleting your resources, it may be hard to replenish it adequately through diet alone. When times are tough, supplementing with good quality, highly absorbable magnesium could provide you with what your body needs, enabling you to enjoy peaceful and rejuvenating sleep.

Studies support the use of magnesium supplementation for relieving the signs of stress and improving insomnia. It also helps to regulate the hormone melatonin which encourages a healthy sleep/wake cycle.

2) The Healing Power of Plants

Certain herbs and flowers have been proven to relax the mind and body, aiding a good night’s sleep.

Valerian is a herb that has been used for centuries to calm the mind and body and induce sleep. Some research has noted valerian’s ability to improve insomnia and reduce feelings of depression and anxiety.

Researchers have learned that a compound in valerian called valerenic acid can modulate GABA, a neurotransmitter that helps to quiet the mind and improve sleep.

Lavender also has soothing effects to bring on a blissful sleep. Much research supports its use for significantly relieving insomnia via aromatherapy, but some studies also support its use as a supplement. In one ten-week study, oral lavender improved the mental health of patients suffering from anxiety disorders while enhancing the quality and duration of their sleep.

Passionflower, otherwise known as Passiflora, has been used medicinally since the Middle Ages. It can help to ease anxiety and improve insomnia. One animal study found passionflower sped up the time it took to get to sleep while also lengthening its duration.

3) Progurt Probiotics: The Sleep-Gut Connection

Growing research suggests that chronic sleep problems can affect your gut health and your gut health can affect your sleep.

Our gut microbiota houses and helps to regulate neurotransmitters and hormones such as serotonin, dopamine, GABA and melatonin which are all needed to govern a healthy sleep pattern.

Some studies associate poor gut health with jet lag and a disrupted circadian rhythm (sleep/wake cycle). There’s also mounting evidence supporting the gut/brain connection where an unhealthy digestive system can lead to anxiety and depression, which in turn affects sleep. 

If your sleep is suffering, or you are experiencing anxiety, depression or digestive disturbances, you might like to try a good-quality probiotic to see if you notice any improvement.

Progurt is an immensely powerful and advanced probiotic containing one trillion beneficial bacteria that reach the gut alive. What makes them so effective and unique is the fact that the probiotic strains are Human Probiotic Isolates, identical to those found in the human gut at birth. As they are native to the human digestive tract, Progurt probiotics work synergistically with you to attain a more naturally balanced microbiome.


Hopefully, if you are experiencing sleep issues, you will find one or more of these supplements helpful. Of course, it all depends on your story and why you are having problems.

Over time, chronically poor sleep can wreak havoc on your immune system, mental health and general wellbeing. If you are struggling to make headway and feeling overwhelmed, aside from consulting with your GP you can also seek health advice from a nutritionist, naturopath, homeopath, functional medicine practitioner or health professional of choice to get to the root cause of your issues and provide natural, tailor-made advice.

This article is written by Rebecca Rychlik, Nutritional Therapist and Homeopath. Follow Rebecca on Instagram, Facebook and Medium, @rebeccabitesback.