Everything You Need to Know About Sleep and Supplements.

How would you rate the quality of your sleep?

If you struggled to answer that or your answer is somewhat questionable, you’re not the only one. On average, 36% of adults struggle to get a good night’s sleep each week in the UK.

That’s quite alarming.

Plus, the lack of sleep can trigger many problems during the late-onset in your life like dementia, Alzheimer’s, heart attack, diabetes, stroke and more.

It’s not always guaranteed you’ll face these from a lack of sleep; however, it is possible. If you care about your health, you might want to reduce these risks by getting a good night’s sleep. One way that might help you get better sleep is by taking supplements.

Why do we need sleep?

Before we fully explore how supplements can get you a good night’s sleep, you must look at why you NEED to sleep. Basically, sleep is essential for your brain and body to function properly doing daily tasks. It’s crucial for helping your memory, learning, decision-making, and creativity.

What are the common causes of sleep deprivation?

We all tend to live a fast-paced lifestyle that we often can sometimes compromise on our sleep routines in today’s times. There are many factors that can affect the quality of your sleep, such as:

  • Ageing
  • Illnesses
  • Sleep disorder
  • Caffeine
  • Alcohol
  • Mental health conditions
  • Medicine
  • Nicotine

What are the benefits of sleep?

In addition to what we mentioned earlier, there are constantly new studies being published on just how great sleep can be. In particular, sleep can help you with the following:

Boost your immune system

Sleep is vital to help your body make a protein called cytokine. These proteins are essential to your body to help target infection, inflammation and contribute to a healthier immune system. It’s also believed that good sleep can increase the effectiveness of vaccines.

Can lower the chances of weight gain

If you’re someone who’s trying to lose weight or conscious of putting on the lbs, then sleep plays an important role. The reason for this is that a lack of sleep can accelerate the production of a hormone called ghrelin, increasing your appetite. Similarly, it inhibits leptin production, a hormone that makes you feel fuller. Combine those two, and you could find yourself snacking more than usual and having late-night hunger.

It’s a mood enhancer

Do you recall having a good night’s sleep and waking up feeling really good? A great sleep can increase your energy levels and be less irritable. It also makes you less prone to anxiety and headaches.

Makes you more productive

Sleep can restore your energy levels, making you feel more alert. An increased sense of focus can help you get things done in the day and achieve certain tasks. Similarly, it’s easier to accomplish other things like exercise and more when you’re more alert.

Tips/Mental exercises to aid sleep

Getting to sleep and having a good night’s sleep is not a one size fits all formula. The truth is, it completely depends on your lifestyle and the factors surrounding it. If you feel you’re struggling with a lack of sleep or are curious about improving your sleep quality, you might want to try the following:

Limit your blue light exposure in the evening

If you use any devices in the evening time, which emit blue light, you should implement certain routines to reduce your exposure. Research shows that blue light can inhibit the release of essential hormones to help with sleep, like melatonin.

A lack of melatonin can easily trick your body into thinking it’s daytime, keeping you alert. Typical devices that emit this are laptops, smartphones, tablets, computers, TV, LED lighting, etc. If you can’t completely avoid these things, you can use apps to stop your blue light exposure and also wear glasses that can stop blue light.

Limit your caffeine intake in the evening

Often caffeine can be overlooked quite easily when it comes to sleep. While it has a range of benefits, one of the major drawbacks is keeping you alert. If you consume caffeine too late in your day, it can have major effects stopping you from relaxing. Moreover, it can stay in your bloodstream for 6-8 hours; therefore, drinking it after 4 pm can easily keep you awake.

Take a bath or hot shower

Sometimes being exposed to hot water before you go to bed can help you have a more deep sleep. There is a lot of scientific research showing that a shower or bath before bed can help people sleep better, especially older adults. Even a study shows that taking a hot bath around 90 minutes before bed can contribute to deep sleep. Don’t worry; even dipping your toes in water may help if you can’t manage a full wash.

How can supplements help?

Another option to help with your sleep is by taking supplements. Here are some supplements that can help contribute to better sleep:


Magnesium can be beneficial to your sleep, as it can help your body relax. It’s also known to reduce your stress levels and help you sleep longer, increasing the quality of your sleep. Magnesium also helps you replenish essential proteins and amino acids, making you feel more energized after sleeping.

Vitamin D

One great supplement to help with sleep regulation is vitamin D. This vitamin plays an important role in regulating the amount of melatonin produced by your body. It also triggers your body to relax, allowing you to fall asleep more quickly.


5-HTP can help your body produce a hormone called serotonin. Once in your body, this hormone is later converted into melatonin which can help you sleep. In particular, it triggers your melatonin to be increased in the evening, helping you sleep and lowering it down in the morning to make you more alert.


Overall, sleep is essential for your health as it can aid your memory, keep you energized, reduce weight and more. Most importantly, it can reduce the risk of serious health problems like heart attacks, strokes, dementia, Alzheimers and more.

Sleep deprivation can happen to any one of us due to lifestyle factors. If you feel you suffer from bad quality sleep or want to improve it, you might want to add some essential supplements to help get you back on track.