Top 4 Supplements to Improve Sleep
In today’s fast-paced world, getting truly restorative sleep has become more of a luxury than a norm. Many of us lie awake at night, our minds racing, wishing we could just fall asleep easily. If you’ve been there, you know how frustrating it can be. That’s why I created this guide to the top 4 supplements to improve sleep. While deep healing often comes from addressing root causes, temporary relief can make a big difference in your overall wellbeing.
Let’s explore why sleep matters, how nutrition plays a surprising role, and what supplements can help support restful, rejuvenating sleep.
Why Sleep Is So Important
Sleep is when your body repairs, detoxifies, and restores. In particular, sleep activates the brain’s glymphatic system, which flushes out toxins and metabolic waste through cerebrospinal fluid movement. This process supports brain function, memory consolidation, and mood regulation.
Poor sleep is linked to:
Increased risk of depression and anxiety
Brain fog and forgetfulness
Hormonal imbalances
Increased inflammation and chronic illness
To truly optimize health, we have to prioritize sleep as a non-negotiable part of daily life.
Nutrition-Related Sleep Disruptors
Many people assume sleep issues are strictly stress-related, but nutrition plays a major role too. These are three of the most common nutritional imbalances I see affecting sleep:
1. Blood Sugar Imbalances
When blood sugar drops too low during the night, your body releases cortisol (a stress hormone) to stabilize it. This cortisol spike can wake you up or prevent you from falling asleep.
Eating fast-digesting carbs or sugary snacks before bed may seem comforting, but they often lead to blood sugar crashes that disrupt your sleep cycle. Instead, aim for a balanced evening meal with:
Healthy fats
Quality protein
Slow-digesting carbohydrates (like sweet potato or quinoa)
2. Nutrient Deficiencies
Neurotransmitters like GABA and melatonin help your brain and body relax and prepare for sleep. But these calming chemicals require nutrients such as:
Magnesium
Zinc
B6
Tryptophan
Taurine
If you’re deficient in these, it’s harder for your body to wind down. A healthy diet rich in leafy greens, nuts, seeds, high-quality animal proteins, and legumes is a must. Also, make sure your gut is healthy enough to absorb these nutrients.
3. Poor Gut Health
Surprise! Your gut produces more melatonin than your pineal gland. If your microbiome is off-balance, you may not make or absorb enough of the neurotransmitters needed for restful sleep.
Tips for supporting gut health:
Eat fermented foods (like sauerkraut and kefir)
Drink bone broth
Take a high-quality probiotic
Avoid food sensitivities (commonly: gluten, dairy, caffeine, and nightshades)
What is a Healing Diet for Sleep?
To support your body’s natural sleep processes, follow a healing diet that:
Balances blood sugar
Provides essential sleep-supporting nutrients
Reduces inflammation
Supports gut repair
Key principles:
Eat whole, unprocessed foods
Avoid artificial ingredients and inflammatory oils
Focus on nutrient density
Rotate food choices to reduce exposure to potential allergens
Now, let’s talk about supplements that can help you get to sleep, stay asleep, and wake up refreshed.
Top 4 Supplements to Improve Sleep
1. Magnesium
Magnesium is one of the most essential minerals for relaxation, sleep, and nervous system health. It supports:
GABA production (your brain’s calming neurotransmitter)
Melatonin synthesis
Blood sugar regulation
Muscle relaxation
Best forms:
Magnesium glycinate
Magnesium threonate (crosses the blood-brain barrier)
2. Adaptogens
Adaptogens are herbs that help your body adapt to stress. They can:
Lower cortisol
Balance the stress response
Calm the nervous system
Best for sleep:
Ashwagandha
Magnolia bark
Reishi mushroom
Rhodiola
3. Calming Herbs
Certain herbs have natural sedative and calming properties that help ease you into sleep:
Chamomile
Valerian root
Passionflower
Lemon balm
Kava
Lavender
These are excellent for occasional use or nightly as part of a sleep routine.
4. Melatonin
Melatonin is your body’s sleep hormone. While it’s always best to optimize your natural melatonin production first (through light exposure and circadian rhythms), supplemental melatonin can be helpful for:
Jet lag
Sleep cycle resetting
Occasional sleep difficulties
Important: Don’t use melatonin every night unless guided by a professional. Overuse can suppress your body’s own production over time.
Supplement Recommendations
Systemic Formulas
GlucoGenic - This nutrigenomic formula supports healthy glucose and metabolic responses by supporting genes like GCG (the GLP-1 secreting gene), PPARG, ADIPOQ and others.
DREM - Natural sleep aid designed to promote deep, restful sleep and support healthy sleep cycles. DREM combines calming botanicals like valerian root, passionflower, and skullcap with neurotransmitter-supporting nutrients such as GABA and 5-HTP. This formula helps relax the mind, reduce stress, and encourage restorative sleep—without leaving you groggy in the morning. Ideal for those struggling with occasional sleeplessness, DREM promotes a sense of calm and relaxation for better nightly rest.
CalmGenic - Promotes a sense of calm and reduces anxiety by managing healthy cortisol levels and supporting the HPA axis through the regulation of stress-reducing genes TPH2, SLC6A4, GABRA1, COMT, and others.
MBC Probiotic - high-potency, ten-species, enteric-coated probiotic formula designed to re-colonize the gastrointestinal tract microbiome with beneficial, high-attachment species. These probiotics support healthy immune function, digestion, and the processing of nascent vitamins, which aid brain and cellular metabolic processes. Each serving delivers 100 billion active probiotic organisms, including strains such as Bifidobacterium bifidum, Lactobacillus acidophilus, and Lactobacillus rhamnosus. The enteric coating ensures that the probiotics survive stomach acid, reaching the intestines intact. MBC is vegan, gluten-free, and dairy-free, making it suitable for various dietary needs.
Hack: Reset Your Sleep with Nature
One of the most overlooked sleep remedies is reconnecting with nature.
Try a weekend of camping without electronics or artificial light. Research shows that just two days in nature can reset your circadian rhythm, helping you fall asleep earlier and sleep more deeply.
Being in nature also:
Lowers cortisol
Boosts melatonin
Enhances mood and creativity
If you can’t go camping, even daily sunlight exposure and evening walks can help reset your sleep-wake cycle.
🌿 How to Get Started with Functional Medicine
If you’re ready to move beyond symptom management and start uncovering the root causes of your health challenges, here’s how to begin:
1️⃣ Book a Discovery Call – Let’s chat about your health story, your goals, and how functional medicine can help.
2️⃣ Get Functional Testing – We’ll recommend the right tests to understand your unique biochemistry.
3️⃣ Create Your Personalized Plan – Together, we’ll build a roadmap to healing that fits your life.
4️⃣ Start Your Healing Journey – With guidance, support, and accountability every step of the way.
🌿 Final Thoughts: Your Health Story Deserves More
Sleep is foundational to every aspect of your health, from brain function to hormone balance to immune strength. If you struggle with sleep, don’t just rely on over-the-counter medications or melatonin alone. Address the root causes with nutrition, gut health, and targeted supplementation.
At Ultimate Functional Medicine, we specialize in uncovering the deeper reasons behind sleep struggles. Through advanced lab testing, personalized nutrition plans, and lifestyle coaching, we help you restore balance from the inside out.
✨ Ready to get to the root cause of your symptoms?
Book your Functional Medicine Discovery Call today—and let’s write a new chapter in your health story together.
