The Best Stack for Sleeping

Sleep is a vital biological process during which the body and brain repair, rejuvenate, and prepare for the next day. Governed by the hypothalamus, the pineal gland, and the brainstem, sleep is regulated by a delicate balance of neurotransmitters such as melatonin, GABA, and serotonin. These chemical messengers signal the brain to enter various stages of sleep, from light to deep and REM. Quality sleep is key to physical recovery, emotional well-being, and cognitive performance, making it essential for overall health. By optimising the mechanisms that promote relaxation and sleep, supplements can play a powerful role in helping you get the rest you need.

Passion Flower

Native to the Americas, Passion Flower is a beautiful climbing plant known for its calming properties. Its active compounds, including flavonoids and alkaloids, support relaxation and healthy sleep cycles.

Benefits:

• Promotes deep sleep: Boosts GABA activity in the brain, reducing overactivity and anxiety.
• Improves sleep latency: Helps you fall asleep faster by calming the nervous system.
• Reduces stress: Lowers cortisol levels, creating the ideal state for restful sleep.

Magnesium Bisglycinate

This highly absorbable form of magnesium is found in foods such as leafy greens and nuts. It plays a critical role in muscle relaxation and neurotransmitter production.

Benefits:

• Relaxes muscles and mind: Supports GABA receptors to ease tension and promote calm.
• Improves sleep quality: Regulates melatonin production for better sleep cycles.
• Reduces restlessness: Combats magnesium deficiencies, a common cause of disrupted sleep.

Valerian Root

An herb native to Europe and Asia, Valerian Root has been used for centuries as a natural sedative. Its earthy aroma may be off-putting to some, but its benefits are well worth it.

Benefits:

• Enhances sleep onset: Increases GABA levels to reduce racing thoughts.
• Improves sleep depth: Contains valerenic acid, which calms the central nervous system.
• Reduces insomnia symptoms: Proven to help those struggling with sleeplessness.

Montmorency Tart Cherry

Sourced from North America, Montmorency Tart Cherry is rich in melatonin, the hormone responsible for regulating sleep-wake cycles.

Benefits:

• Improves sleep duration: Naturally increases melatonin levels for prolonged rest.
• Supports circadian rhythms: Helps align your internal clock for consistent sleep patterns.
• Reduces inflammation: Contains antioxidants that support recovery during sleep.

Zinc

Zinc, found in foods like shellfish and seeds, is a vital mineral for overall health. In its bioavailable forms, such as zinc bisglycinate, it also supports restful sleep.

Benefits:

• Promotes REM sleep: Plays a role in neurotransmitter regulation for vivid dreaming and memory consolidation.
• Boosts immune recovery: Supports healing processes that occur during deep sleep.
• Enhances relaxation: Works alongside magnesium to calm the body.

L-Tryptophan

A naturally occurring amino acid found in turkey, eggs, and dairy, L-Tryptophan is a precursor to serotonin and melatonin, making it an important player in sleep health.

Benefits:

• Improves sleep latency: Converts to melatonin for faster onset of sleep.
• Boosts mood regulation: Supports serotonin production, improving relaxation.
• Enhances overall sleep quality: Effective but less targeted than Passion Flower for GABA activity.

Apigenin

Apigenin is a flavonoid found in chamomile and parsley, celebrated for its mild sedative effects. It is commonly used in teas and supplements for relaxation.

Benefits:

• Calms the nervous system: Binds to GABA receptors, promoting tranquillity.
• Supports falling asleep: Encourages a relaxed mental state before bed.
• Reduces mild insomnia: While beneficial, it lacks the depth of action provided by Valerian Root.

Lavender

Lavender is a fragrant herb native to the Mediterranean and widely recognised for its calming effects. Its essential oils are often used in aromatherapy, but its benefits extend to supplements as well.

Benefits:

• Promotes relaxation: Reduces nervous tension via its active compound linalool.
• Encourages restful sleep: Calms the mind and body, ideal for unwinding before bed.
• Soothes stress: Effective but not as potent as Magnesium Bisglycinate for overall relaxation.

Oat Straw

Derived from the green stems of oats, this traditional remedy has been used for centuries to support relaxation and cognitive health.

Benefits:

• Improves sleep quality: Boosts alpha brainwave activity for a relaxed state.
• Supports stress reduction: Increases serotonin levels for a calm mind.
• Enhances overall health: A gentle option, though Passion Flower is more effective for deep sleep.

Best Supplement for What?

• Best for Deep Sleep: Passion Flower – Increases GABA activity to promote restorative rest.
• Best for Relaxation: Magnesium Bisglycinate – Eases muscle and mental tension for better sleep onset.
• Best for Sleep Onset (Falling Asleep Quickly): Valerian Root – Calms the mind and reduces racing thoughts.
• Best for Circadian Rhythm Support: Montmorency Tart Cherry – Naturally boosts melatonin production.
• Best for REM Sleep: Zinc – Essential for neurotransmitter balance and dream cycles.
• Best for Mood: L-Tryptophan – Supports serotonin and melatonin production.
• Best for Light Naps: Apigenin – Effective for winding down but less potent than Valerian Root.
• Best for Aromatic Relaxation: Lavender – A fragrant option for calming the senses.

Conclusion

The best stack for sleep combines scientifically supported ingredients that promote relaxation, regulate neurotransmitter activity, and enhance overall sleep quality. While all the ingredients listed have their strengths, those like Passion Flower, Magnesium Bisglycinate, and Montmorency Tart Cherry stand out as the most effective for achieving deep and restorative sleep which is why we put their concentrated versions in our Sweet Sleep oral spray.

Medical Disclaimer

This article is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional before starting any new supplement regimen.