Melatonin 10mg - Melatonin is a hormone naturally produced by the body's pineal gland, which helps regulate sleep-wake cycles. Taking melatonin supplements has been shown to be be beneficial for improving sleep quality and managing sleep disorders. It is generally considered safe and is most noted for helping reset disrupted sleep patterns, such as those caused by jet lag or shift work.
Vit D 15mcg - Research suggests that vitamin D deficiency can affect sleep, leading to delayed bedtimes, less time asleep, low quality sleep, and nighttime wakings. Vitamin D deficiency has been associated with sleep problems, and some studies have found that vitamin D supplements can improve sleep quality and quantity. Some studies suggest the US population deficiency rates could reach as high as 42%.
Vit B6 1mg - Vitamin B6, also known as pyridoxine, plays a role in improving sleep quality by supporting the production of neurotransmitters that regulate sleep, such as serotonin and melatonin. It is essential for synthesizing GABA, tryptophan, and serotonin, which are all involved in sleep regulation.
Vit B12 3.7mcg - B12 helps increase the production of melatonin during nighttime hours and promotes its release earlier, making it easier to fall and stay asleep, similarly to b6.
Ashwagandha 300mg - Several studies (reviewed here) have shown that ashwagandha has sleep-inducing potential and may help improve sleep quality and sleep onset latency. It is believed to help individuals fall asleep faster, sleep better throughout the night, and wake up less often. It's also been shown to be beneficial for stress reduction.
5htp 100mg - 5-HTP is a compound that the body converts into serotonin, a neurotransmitter that plays a role in regulating sleep. By increasing serotonin levels, 5-HTP has been shown to help improve sleep quality and promote better sleep. It has been used to treat insomnia and has shown potential in improving sleep in several studies, particularly where mood issues were accompanying sleep issues.
GABA 300mg - GABA can potentially be beneficial for sleep. It is a naturally produced amino acid that helps regulate nerve cell hyperactivity and promotes a calming effect on the brain. GABA works by binding to GABA receptors in the brain, slowing down brain function and reducing stress, anxiety, and insomnia.
L Theanine 250mg - L-theanine has been found to have sleep-inducing properties. It is an amino acid commonly found in tea leaves and has a calming effect on the brain. L-theanine promotes relaxation by increasing the production of alpha brainwaves, which are associated with a state of relaxation and alertness.
Valerian Root 300mg - According to a systematic review of 16 randomized, placebo-controlled trials, there is decent evidence that valerian root may help improve sleep quality without producing side effects. It's been widely used as an over the counter sleep aid in Europe and is increasing in popularity in the US.
Magnesium 225mg (125 mg from magnesium oxide / 100 mg from magnesium glycinate) - Magnesium is essential for sleep, with even small deficiencies having been shown to cause issues. It promotes relaxation and stress reduction, which can lead to better sleep quality. Magnesium regulates neurotransmitters and hormones involved in sleep, such as GABA, melatonin, and cortisol. Studies have shown that magnesium supplementation can improve sleep efficiency, sleep time, sleep onset latency, and subjective measures of insomnia. However, it is important not to exceed the recommended daily dosages and to be aware of foods that contain magnesium.
Calcium 100 mg - Recent research suggests that calcium plays a critical role in generating slow oscillations during NREM sleep, and reduced calcium levels may contribute to sleep disturbances. Even mildly low calcium levels have been found to disrupt sleep-wake control and rest-activity rhythm.