By Samantha H. and Ella Owen
In honour of World Sleep Day (March 19th) we decode the sleep-promoting supplements to help you drift off into a blissful slumber.
As we spend over one-third of our lives in bed, it’s important not to underestimate the power of a good night’s sleep. Common sleep-affecting problems include not being able to drift off or intermittently waking up in the middle of the night, having a restless sleep or bad dreams. Address these issues by looking at your health and dietary regimes first. “Eating rich or spicy foods late in the evening can interfere with sleep,” says Ella Own, in-house nutrition advisor at Kinetic. “Coffee, caffeine and other stimulants can also cause poor sleep quality, so it’s important not to have them too close to your bed time.”
One of the most important factors Ella recommends for a good night’s sleep is plenty of magnesium in your diet. “Melatonin is a neurotransmitter involved in falling asleep, and when it is dark, the body converts serotonin into melatonin. The body uses magnesium as a co-factor in this conversion and it has been shown to support muscle relaxation, making it a good-sleep essential.”
Scroll down to shop the three hard-working supplements Ella recommends to help achieve a well-rested sleep…
Sleep Hack Number One: Magnesium
“Foods that supply magnesium include dark green leafy vegetables, beans, nuts, and whole grains. However, due to soil depletion and poor eating habits, many people do not get enough magnesium,” says Ella. To supplement this, choose Nature’s Answer Liquid Magnesium Malate and Glycinate. Magnesium Glycinate provides the amino acid glycine, which research shows may contribute to improved quality of sleep. Along with Magnesium Malate, this is considered a ‘gentle’ form of the ingredient which it allows it to be quickly and efficiently absorbed.
To help your body synthesize melatonin, Ella also recommends leaving the house early in the day to expose yourself to natural daylight for at least 15-20 minutes. And when you go to bed, keep the bedroom as dark as possible.
Shop: Nature’s Answer Liquid Magnesium Malate and Glycinate
Sleep Hack Number Two: Passionflower
“Passionflower helps to induce calm, rest and sleep as part of a balanced diet and healthy lifestyle,” notes Ella. Nature’s Answer Passionflower is an alcohol-free liquid extract made from 1,800mg of passionflowers per serving. It is the flavonoids in passionflower that are linked with its effectiveness in improving sleep duration, sleep quality and even relieving anxiety. This relaxed state is crucial to a healthy slumber as cortisol, the stress hormone, can have a negative effect on melatonin production and ability to sleep.
Shop: Nature’s Answer Passionflower
Sleep Hack Number Three: Ashwagandha
As one of nature’s most revered botanicals, Ashwagandha has been used for centuries as an important herbal remedy in Ayurvedic Medicine, especially to calm a stressed mind and encourage a restful night’s sleep. To supplement your diet with this superfood, Ella recommends the Organic Traditions Dual Extract Ashwagandha powder in a concentrated form. “Organic Traditions proprietary full spectrum process gently extracts the full array of phytonutrients using a combination of supercritical and hydro-ethanolic extraction, offering the complete signature of the herb in its most potent and pure form.” Let it send you off to sleep by mixing with coconut milk or oat-milk for a hot drink in the evening.
Shop: Organic Traditions Dual Extract Ashwagandha
