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Top Nootropics That Help You Sleep Better
* Verified by a US-based board-certified doctor.
Are you on the look for good supplements or nootropics for sleep? We’ve all been through situations where we struggle with sleep.
At the time of this article, close to 70 million Americans are experiencing sleeping problems and about a similar percentage are from other places in the world.
So many factors can result in poor quality of sleep. Things like stress and inability to relax, illness, anxiety, depression, and medications lead to poor sleep, to name a few. Discovering and tending to the root cause of sleep problem is the best way to solve it.
Nootropic supplements are mostly for improving cognitive functions such as memory and learning. However, there are some that can significantly boost your sleep quality.
Related: List of Ways to be More Productive Without Losing Sleep
1. Melatonin
It’s a sleep Supplement; it’s suitable for treating insomnia, restless, jet lag, sleep disorders, disturbed sleep-wake cycles.
Melatonin supplements are common for reducing the time taken for one to fall asleep and to promote improvement in sleep quality further. It is in the same category as nootropics or cognitive enhancers because this is an essential factor for effective memory consolidation procedure that takes place while you sleep.
SUMMARY
Melatonin is a hormone synthesized by the pineal gland of the brain which regulates other hormones and maintains the body’s natural circadian rhythm, also called the sleep/wake cycle taking place in the background of your brain.
2. Phenibut
It falls under the gabaergic compound or mood supplement. It is vital for enhancing mood, promoting relaxation, reducing stress, sleep, focus and cognition.
Phenibut is an analog of the GABA which is the primary inhibitory neurotransmitter; you can also say it’s a gamma-aminobutyric acid with a phenyl ring added to it which makes it able to cross the blood-brain barrier.
GABA has a calming effect inside the brain. This supplement facilitates relaxation and enhances the feeling of tranquility. It is most commonly used for balancing mood and as a sleep aid.
SUMMARY
It is a powerful sleep aid that can help replenish natural sleeping patterns which result in a restful deep nights sleep.
3. Lemon Balm
Lemon Balm is a herbal supplement; it is fit for relieving stress, insomnia, toothaches, headaches and many more.
Lemon Balm is a nootropic that relieves anxiety; Its scientific name is Melissa officinalis. It’s one of the calming herbs with a mild lemon scent, Lamiaceae mint plant is its primary source with its most common uses including relieving stress and promoting a night of deep, restful sleep.
The extracts from this herb contain tannins, triterpenes, flavonoids, and phenolic acids that contributors to the many effects of this supplement.
SUMMARY
Lemon Balm has one important component called Rosmarinic acid which encourages greater blood flow and act as a GABA transaminase inhibitor of the brain (inhibits the enzyme that removes GABA), a neurotransmitter that enhances calming effects in the brain.
Related: What to Do Before Bed: A Guide to Optimize Your Sleep
4. GABA
It’s a gabaergic supplement for treating sleep problems, improve mood and relieve stress.
Gamma-Aminobutyric Acid (GABA) is an amino acid synthesized in the brain from Vitamin B6 and glutamate. It is calming neurotransmitter in the central nervous system and prevents excessive stimulation of Glutamate.
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5. Ashwagandha
Ashwagandha is a small shrub that grows in the Middle East, India, and parts of Africa. It is the root and berry we use for medicinal purposes.
It is primarily used for stress relief and as an adaptogen for many conditions. A study showed that Ashwagandha had a notable positive effect on sleep for the participants. There is additional evidence that this supplement can improve mood and reduce anxiety; and, to a lesser degree, nervousness, physical performance, and mindfulness. As these tend to war against sound sleep, it makes sense that a supplement that can calm the brain and reduce blood pressure can also ensure sound sleep.
SUMMARY
Ashwagandha is a supplement that has been shown to calm the brain and reduce blood pressure. This enables it to reduce anxiety and stress and improve mood and sleep.
6. Turmeric
The substance in turmeric that gives it that bright yellow color is called curcumin, and it has anti-inflammatory and antioxidant properties that can significantly impact your health. Curcumin can reduce stress and sleep deprivation, as well as many other conditions.
A study used the Ayurvedic remedy on sleep-deprived mice. Curcumin protected these mice from the damage and altered behaviors of 72 hours of sleep deprivation. Over five days, they found that it prevented the impaired movement and reduced the anxiety-like effects of a severe lack of sleep.
Further, a 2006 study showed that curcumin inhibited the secretion of cortisol (the stress hormone) in the body.
SUMMARY
Turmeric contains curcumin, this a substance that has been proved to reduce anxiety and stress in the body at the chemical level. It protects the body from the ill-effects of sleep-deprivation. While curcumin doesn’t induce sleep, it does reduce some of the barriers to sound sleep.
7. Lion’s Mane
Lion’s mane, Hericium Erinaceus, is a mushroom with medicinal properties, used for many years in Asian countries, like India, China, Japan, and Korea. Of course, now a well-known nootropic.
In animal studies, Lion’s mane is seen reducing the symptoms of stress and depression in mice. In fact, one study referred to the effects of lion’s mane as ‘antidepressant-like’ because there is a direct connection between depression and inflammation in the body. Lion’s mane is anti-inflammatory.
SUMMARY
Lion’s mane fights inflammation in the body, which has a connection to depression and stress. As stress and depression are both indicated in insomnia and disrupted sleep, lion’s mane may help provide sleep by eliminating its adversaries.
Related: How To Stop Overthinking: A Simple Guide to Help You Relax
8. Tulsi
Tulsi, also called Holy Basil, is not new on the scene. This ancient Indian herb can much more for you than help you to sleep. In the Ayurvedic system, Holy Basil is referred to as ‘The Elixir of Life’ because of its broad healing properties. It has been used for thousands of years to promote spiritual awareness and longevity, as well as healing physical pains. But Holy Basil is best known for its calming properties and ability to reduce stress.
The effect of stress is significant on our ability to fall asleep and to stay asleep. Holy Basil can lower elevated cortisol and regulate your blood sugar. This can significantly help to normalize your sleep cycle. There are many studies to prove it’s safe and effective in humans for various diseases and conditions.
SUMMARY
Tulsi has broad healing properties. Among its many benefits, it can significantly reduce cortisol levels and regulate blood sugar. With lowered cortisol in the body, you can achieve more restful sleep.
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Final Thoughts
We all know how important sleep is to our mental and physical well-being, but sometimes we don’t prioritize it. Well done for reading up on nootropics that can help you achieve optimal sleep and better overall health. Our bodies are all different, so often, our responses to supplements vary. Do your research and try those that stand out. Don’t be disheartened if one doesn’t work for you. Try another.
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