Best sleep nootropics 2019

The importance of quality sleep is sometimes a little underestimated. Lying in bed and closing your eyes is not the only thing to do if you want to get something out of your sleep.

Do you want to be productive the next day? Do you want to sleep without waking up every few hours? Want to wake up restful? If yes, there are many sleep nootropics that can help you achieve a great sleep. In this post, we will share the best nootropics for sleep of 2019, and some additional tips.

WHY IS SLEEP IMPORTANT? 

We can all agree that we NEED to sleep. It is like water and food.

We’ve all probably had situations in our lives, where we did not sleep enough or well. Either it was because of jet lag, working late or partying. The next day our whole body can hurt, we can be irritated more quickly, or we can have a real big fog in our brain.

Why is that?

If you imagine a hierarchy of all of our body functions, sleep is the master of them. It regulates the way and speed of communicating between neurons, influences our brain and almost every tissue in our body.

There are some key benefits of good sleep:

1. Sleep improves your learning and forming of memories

Through sleep, there is a process happening, and it’s called memory consolidation. [1] To explain this, let’s use an example with two different outcomes. Let’s say you’re in the middle of an exam period, learning and trying to remember as much as you can.

Scenario 1: You’re learning throughout the whole day, want to get everything in your head, not eating enough or eating too much, stressing out about the results that are yet coming and then you don’t sleep enough. You try to stay awake for as long as possible because you think this is the right way to get ahead of others. You sleep a few hours per night, having troubles with falling asleep or waking up in the middle of the night with books and notes everywhere around you. How would you feel? Can you imagine this situation?

Scenario 2: You’re learning throughout the day but sleeping throughout the night. You try to get at least 7-8 hours per night, you meditate or go for a walk before going to bed and try to get your head somewhere else as you lie to bed. How would you feel in this situation?

I think it is pretty apparent what scenario is better and actually what situation will you get the most out of.

Why? Well, firstly because your health is at stake if you’re too stressed and sleep too little. It is like you’re running really low on body batteries. As our phones need to charge up, so do we.

And secondly, if you want to do good on your exams, you HAVE to sleep enough. If you’re learning during the day time and then go to sleep full of information, this information will form new pathways in your brain.

There will be new neuron networks built, and with that, you’ll be able to connect all that information to the coherent and organized whole. It will undoubtedly help you with your exams more than learning all night before the exam and lacking sleep.

2. Sleep improves your emotional wellbeing

Emotional wellbeing is crucial for your everyday functioning. If you’re sleep deficient you can often feel like your brains are foggy, you may have troubles with solving problems or making decisions.

Getting enough sleep is also linked to better control of your behavior and emotions. Sleep deficient people can feel totally unmotivated, irritated, and often even aggressive. Not sleeping well or enough can also make you more susceptible to stress. [1]

3. Sleep helps in regulating some of the body functions

We covered how sleep can influence your mental health. But what about physical health?

Firstly, lacking sleep can be bad for your immune system. This means you’re more vulnerable to different kinds of infections if you chronically lack sleep. Ongoing sleep deficiency is also linked to higher blood sugar level, high blood pressure, and stroke.

Whatmore, lacking sleep can even increase the risk for obesity or suppress a healthy growth of children and teens or a healthy boosting of muscle mass in adults too. [1]

BEST NOOTROPICS FOR SLEEP

So, which are the best sleep nootropics?

L-Theanine

L-Theanine is “a relaxing agent without sedation.”[2] It helps with the perception of stress as it gives you a smooth, relaxing feeling. It does not, however, induce sleep directly, but since it calms you down, it can help you to fall asleep faster.

L-Theanine also helps you to reduce any unnecessary thoughts somewhere in the back of your mind. [2]

L-Theanine can be consumed through green tea, and it also reduces the resting heart rate. Moreover, it works excellent with caffeine, since it diminishes the crash you could’ve had after consuming coffee. [3]

Montmorency Tart Cherry

tart cherry

Tart cherries are becoming quite popular throughout the years. Why is that so?

Well, they have a variety of different positive benefits on our body and the normal functioning of our brain. Besides being rich in nutrients, tart cherries can improve our sleep. That is because of tart cherries being rich in Melatonin, which is an essential part of quality sleep.

Supplementing tart cherry can increase melatonin levels and therefore helps with a night of better sleep. [4]

Melatonin

Melatonin is a hormone produced by the pineal gland in our brains. The most known function of Melatonin is the regulation and normalization of sleep patterns. Why supplementing Melatonin if it’s typically secreted in the brain? Well, because of two reasons:

  • Firstly, there are people whose bodies can’t produce enough of this hormone and have therefore problems sleeping. The supplementation of Melatonin helps them boost melatonin levels.
  • Secondly, if your body produces just enough Melatonin and you still have problems sleeping, supplementing it may improve the quality of your sleep. [5]

The vital thing to know is that Melatonin is very sensitive to light. So, to ensure the production of Melatonin goes smoothly, try to avoid any lights (especially lights from the computer, television, phone, etc.) at least one hour before bed.

Magnesium

sprouts

Magnesium is an essential mineral that is not produced naturally in our body. Therefore, we have to consume it through our diet or supplement it. Foods, rich in magnesium are dark leafy greens, nuts, broccoli, dairy products, meat, whole grains, and even chocolate! [6]

Two of the main benefits of magnesium on our body are better sleep and stress reduction. The most common symptom of magnesium deficiency is insomnia. Symptoms of insomnia occur in 30-35 % in American adults. [7]

Magnesium supports deeper sleep since it maintains healthy levels of GABA (a neurotransmitter which promotes sleep). Supplementing magnesium can help in treating insomnia or other sleep-related issues. It also helps to regulate the body’s stress-response system.

Lacking magnesium can show an increased perception of stress and feeling of anxiety. Our mood and response to stress are also very much linked to sleep and relaxation. [6]

L-Tryptophan

L-Tryptophan is an amino acid which, in our body, is transformed into serotonin. Serotonin is a neurotransmitter important, among others, for sleep and mood regulation. [8]

GABA

GABA is a neurotransmitter whose primary function is relaxation. The main issue with supplementing GABA is that it doesn’t cross the blood-brain barrier and therefore, such supplementing is less effective.

One of the nootropics that help GABA crossing the barrier is L-Citrulline. Otherwise, taking GABA supplements in the right form is good for improving your sleep and feeling more relaxed. [9]

Lavender

lavender

You probably heard about the aphrodisiac qualities of Lavender before. If you go to wellness centers, you’ll probably find a lot of it there. Lavender helps you relax and decreases the feelings of anxiety and stress. And this is the first step to sleeping better. Lavender is a great substance to add to the process of treating insomnia, and it also improves the quality and duration of your sleep. [10]

BEST NOOTROPICS STACK FOR SLEEP

We wanted to really point out how important sleep quality is. For normal functioning, it is crucial to have a restful and undisturbed sleep. Since some individual nootropics mentioned above can help, we think it is much cheaper and useful if we leave this part of work to experts.

So, which pre-made nootropic stack we recommend to achieve better sleep?

We think that the best sleep supplement you can get right now is Performance Lab Sleep. It was developed to help you get a more profound and high quality sleep.

Performance Lab Sleep Review

Since we tested the product, you can read the science behind it and our opinion here: Performance Lab Sleep review.

To get the lowest price possible, click here. 

Resources

[1] https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

[2] https://examine.com/supplements/theanine/

[3] https://www.mdpi.com/2306-5710/2/2/13/htm

[4] https://www.healthline.com/nutrition/10-tart-cherry-juice-benefits#section3

[5] https://examine.com/supplements/melatonin/

[6] https://www.psychologytoday.com/intl/blog/sleep-newzzz/201805/what-you-need-know-about-magnesium-and-your-sleep

[7] http://sleepeducation.org/news/2014/03/10/insomnia-awareness-day-facts-and-stats

[8] https://www.ncbi.nlm.nih.gov/pubmed/9727088

[9] https://examine.com/supplements/gaba/

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

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