Your Guide to Restful Sleep: Nutrients That Really Help
Good sleep is essential for overall well-being. Poor sleep can negatively affect concentration, mood, energy levels, immune function, and metabolism. While sleep hygiene habits, such as maintaining a consistent bedtime and limiting screen exposure, are critical, the role of nutrition is often overlooked.
Deficiencies in key nutrients can silently undermine even the best sleep routine.
This guide highlights science-backed nutrients that support restful sleep. For each one, we explain its role, recommend a high-quality supplement, and share practical tips for use.
Magnesium: Supports the nervous system and psychological function
Magnesium is involved in over 300 biochemical reactions in the body, many of which are essential for sleep regulation. Low magnesium status has been linked to poor sleep quality, longer time to fall asleep, and nighttime awakenings.
Research shows that magnesium supplementation can support sleep duration and quality (Abbasi et al., 2012). Magnesium glycinate and magnesium L-threonate are particularly well-suited for evening use due to their bioavailability and gentleness.
We recommend: Healthy Origins Magnesium Bisglycinate – A highly bioavailable, gentle form ideal for nighttime use.
Tip: Take 200–300 mg, 30–60 minutes before bedtime. Start with the lowest effective dose and increase gradually if needed.
Glycine: The simplest amino acid
Glycine is a non-essential amino acid produced naturally by the body and found in nearly all proteins. Studies suggest that taking 3 grams of glycine before bed can improve subjective sleep quality and reduce next-day fatigue (Yamadera et al., 2007).
We recommend: NOW Glycine Powder – Easily dissolves in warm water or herbal tea and has a mildly sweet taste.
Tip: Mix 3 grams into a calming evening drink around 30 minutes before bedtime.
L-Tryptophan: An essential amino acid
L-tryptophan is an essential amino acid and a precursor to serotonin and melatonin –key neurotransmitters involved in sleep regulation. With adequate vitamin B6, tryptophan can also contribute to vitamin B3 production.
Supplementation has been shown to support sleep duration and efficiency (Bravo et al., 2013).
We recommend: NOW Foods L-Tryptophan – Providing 500 mg of L-tryptophan per capsule.
Tip: Take 500 mg before bed with a light, carbohydrate-containing snack to support absorption.
Important note: Consult a doctor or therapist before using L-tryptophan. Not suitable for pregnant or breastfeeding women, children, or adolescents. The ability to drive or operate machinery may be impaired after ingestion.
Chamomile: A traditional, natural sleep aid
Chamomile (Matricaria chamomilla L.) has a long history of use in European herbal medicine and is widely valued for its calming properties.
We recommend: Nature's Answer Chamomile Flowers 2000 mg (1 oz) – Standardised extract providing 2,000 mg per serving.
Tip: Enjoy chamomile tea 30–60 minutes before bedtime, or use the extract for a convenient, consistent dose.
Combining Supplements with Sleep Hygiene for Best Results
Supplements are most effective when paired with good sleep habits. Dr Matthew Walker, author of Why We Sleep (2017), recommends the following evidence-based strategies:
- Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day
- Create a cool, dark environment: Aim for a bedroom temperature of 16–18°C
- Limit caffeine: Avoid caffeine after lunchtime
- Avoid alcohol before bed: Alcohol disrupts REM sleep
- Reduce screen time: Blue light suppresses natural melatonin production
Final Thoughts
Good sleep isn’t just about time spent in bed – it’s about sleep quality. If you struggle with restlessness, frequent awakenings, or waking up feeling unrefreshed, nutrient imbalances may be part of the picture.
By restoring key nutrients, you can support your body’s natural ability to fall asleep and stay asleep.
You’ll find all of these trusted, high-quality supplements at Vytalise, carefully selected to support better sleep and overall well-being. By restoring key nutrients, you can support your body’s natural ability to fall asleep and stay asleep.
