Supplement Your Sleep

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2016-06-21T08:43:00.001-07:00

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How Much Sleep Do Athletes Need?

2016-04-25T17:21:00.001-07:00

NBA superstar (now retired, I do pay attention to sports) and two-time MVP Steve Nash was famous for keeping a sleep journal. Michael Phelps — the most decorated Olympian of all time — slumbers in a special sleep chamber. These athletes are (or were, in their prime) among the best in the world, and they focused on sleep in order to ensure their bodies and minds were just THAT much better than the competition. Sleep is important for athletes, and we’re just beginning to understand why in new and exciting ways.

Sleep and the Athletic Body

There’s a whole lot we DON’T understand about sleep, and the relative lack of research on the subject is shocking considering that it’s an integral part of the human condition. There’s some research that suggests humans release more natural growth hormone when well rested, and sleep is also vital to nervous system recovery (often an underlooked part of athletic recovery). I can say anecdotally — and literally every athlete I’ve ever talked to about the subject will back me up here — that more sleep equals better performance. More specific performance indicators like strength output and reaction time are closely tied to adequate sleep.

Athletes and Sleep Supplements

Some of my favorite — and the world’s most popular — sleep supplements were formulated specifically for athletes. For example, Driven Performance Labs’ Max Sleep is a personal favorite that’s very popular in the CrossFit and weightlifting crowds. It’s actually based around the general ZMA formula, a combination of zinc, magnesium, b vitamins, and (sometimes) l-theanine that was originally developed to aid athletic recovery. (Read my full review an in-depth thoughts on ZMA here.)

While the research behind ZMA suggests it may not actually aid muscular recovery on its own, athletes do feel better recovered when taking it. Why? Because the combo of ingredients aids sleep, and better sleep does lead to great muscular and neuromuscular recovery. If an athlete has less trouble sleeping, they’re going to enjoy more restorative rest and likely perform better on the playing field.

Athletes and Sleep Duration

So how much sleep do athletes really need? The answer is a frustrating “it depends.” But it’s probably safe to say the greater the physical demands of a body, the more sleep it will need to get back to baseline (or improve, in the case of muscle growth and protein synthesis). Athletes should aim for AT LEAST eight hours of deep, uninterrupted sleep per night, but nine or 10 hours is on the safer side. Any less, and you’re risking less-than-optimal recovery — which can mitigate your gains on the playing field and in the gym.

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Arianna Huffington Writes on The Sleep Revolution, Asks All Americans to Prioritize Rest

2016-04-06T14:14:00.001-07:00

Is the “Sleep Revolution” coming our way? According to one of America’s most famous media moguls, the answer is a resounding “yes.” Huffington Post founder Arianna Huffington has a new book coming out — called, fittingly, The Sleep Revolution — and she’s been on the press circuit to promote it as her next crusade. When it comes to sharing awareness of sleep’s importance, I’m normally a fan.

Forbes has a solid interview with Huffington, where she shares some of her most pressing and effective tips for prioritizing shuteye. These include:

Treat it as a ritual — Sleep is sacred and necessary, so treat it as such. That means ALWAYS making time for it and chosing to sacrifice time doing other things in order to get a full night of restful slumber. This can be the most difficult — and effective — sleep tip to institute, and one it’s taken me over a year to really nail down in my personal life.
Make it a point to disconnect from electronic devices — I’ve definitely covered this before, but to reiterate, NO PHONES OR LAPTOPS IN BED. Using electronics in your sleeping space conditions your body to expect stimulation where you normally sleep, which can negatively impact your long-term ability to get rest in a familiar, comfortable place where you’ll be spending nearly a third of your life.
In fact, don’t even have electronic devices/smartphones in the bedroom — The best way to avoid electronics in bed is to exile them from the bedroom. Don’t use your phone as an alarm clock, and don’t even charge it near the bed. Remove temptation as much as possible.
You probably aren’t a “short sleeper” — Huffington claims less than 1% of the population has the genetic mutation to get by on less than eight hours with no negative consequences.
The Sleep Revolution is coming, and companies play a major role — Companies and workplaces will play an important role in encouraging employees to prioritize sleep (aka not sending emails from bed).
Avoid caffeine after 2pm — Simple as that. The further from bedtime I take caffeine, the better my sleep (generally).

What are your favorite sleep tips I haven’t covered? Let me know in the comments below!

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The Best Sleep Supplements to Deal with All Nighters

2016-03-28T13:43:00.001-07:00

If you’ve ever had to pull an all-nighter, you know that sometimes the hardest part is the day after. Whether you drink coffee, or take other stimulants to stay up through the night, the consequences of a sleepless night are dire.

Because you are overriding your body’s hormonal signal to go to sleep, a number of of other hormones see that as an opportunity to act out. Cortisol is usually released while you sleep to help you get ready for any stressful situations that may come up the following day. When you skip sleep, the body releases extra cortisol, that could make you feel anxious, jittery, and depressed. Ghrelin, the hormone responsible for signaling hunger, also goes into overproduction mode with anything less than 6 hours of sleep. So in additional to feeling cranky, you are also constantly hungry.

To add insult to injury, studies show that some memories are sleep-dependent; this means that you may have a hard time remembering whatever information you stayed up working on, simply because you didn’t sleep on it.

While I do my best to avoid all-nighters, sometimes they just happen. To help me get through the following day, I stack a number of supplements, in an effort to try and minimize the damage.

5:00 AM – Recovery Nap

No matter what is going on, I try to give myself at least 45 minutes for a recovery nap before facing the day. I put on a sleep mask, and set my Power Nap app to Recovery, meaning it will wake me up just before I fall into deep sleep.

6:00 AM Stack 1

Once I wake up, I take one pill of Onnit’s New Mood with a cup of coffee. This supplement is designed to boost serotonin, a neurotransmitter connected to happiness and positive outlook. I feel like this helps me stave off the mood swings often associated with sleep deprivation.

10:00 AM Stack 2

At around 10 or so, I have another cup of coffee or matcha tea, and two of Onnit’s Alpha Brain or a packet of Alpha Brain Instant, and some eggs.

3:00 PM Stack 3

I usually reach for another half dose (one pill) of New Mood, especially if the crankiness is starting to set in.

8:00 PM Stack 4

I try to get to bed as early as possible after an all-nighter. At around eight, I take either Twilune or YAWN, to help me get to sleep quickly.

How do you handle all nighters? DO you have any tips or tricks that help you get through the day after?

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When Is the Best Time to Drink Coffee? Not When Most People Do

2016-03-17T15:17:00.001-07:00

Morning Coffee

As much as I work to prioritize good sleep habits, I can still use a boost getting up and awake in the morning. That’s why I’ve tested over 50 sleep supplements in the past couple of years. And, yes, I drink coffee, sometimes a bit TOO much coffee, to help me get going after bed. But I’m probably drinking coffee at the wrong time, along with most other people. It turns out, the best time to get a caffeine boost ISN’T first thing after waking up, or even with breakfast.

Check out the video below for a cool explanation of why exactly this is so:

The lesson, according to research, may be to time coffee/caffeine intake around hormone peaks and cycles in the body. For a lot of people, this will probably mean drinking coffee between 10am and noon, and/or between 2pm and 5pm.

The first time frame will probably correspond to a quick work break after the day is already rolling. The second is exactly in that post-lunch afternoon slump people dread, though I find a good night’s sleep helps me fight that off pretty effectively.

I’ve been pushing back my morning cup of Joe from 8am until about 9:30am, though I haven’t made the transition to the above time period just yet (though my goal is to, I still can’t hold out quite long enough). Overall, I’ve found my coffee “boost” actually seems to last a little bit longer when I drink coffee gradually later in the morning, powering me through until after lunch and well into the afternoon. After watching the video above, I think I now know why!

It’s worth noting that from my personal experience, it helps to cut off coffee at 5pm or even earlier if I want to get a good night’s sleep.

What’s your morning routine? Do you vary when you drink coffee? Share your experiences in the comments below!

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Does Your Melatonin Supplement Contain Gluten?

2016-03-11T14:21:00.001-08:00

It’s not until you go gluten free that you realize how sneaky gluten can be. It’s common for supplements and other over-the-counter medications to contain fillers, and while some companies do use low-allergenic fillers like rice, others rely on soy and wheat as their main filler. High-allergenic fillers are one of the main reasons I’ve chosen to list the additional ingredients for every supplement review on the site. This is especially common, at least in my experience, in melatonin supplements.

Gluten in your Melatonin supplement?

Melatonin is one of the most recommended supplements for those with sleep issues, and many of the melatonin, or melatonin-containing supplements I’ve come across, contain gluten. Gluten is a protein found in wheat, barley, rye, and other grains; in some people, it can cause an inflammatory reaction—which can include severe gastrointestinal symptoms. This includes people diagnosed with Celiac Disease, a gluten intolerance. Not everyone is gluten intolerant, obviously, but I have several friends who need to be careful about avoiding it in their diet due to doctor recommendations.

There have been some studies linking sleep disturbances to inflammatory autoimmune diseases, and a study by Psychology Today identified a direct relationship between gluten intolerance and sleep disturbances leading to anxiety, depression, and fatigue. The study also noted that while those with Celiac were more likely to suffer from sleep disorders, anxiety, and depression.

In short, if you have gone gluten free, for health reasons or because you have been diagnosed with a sensitivity, make sure you take a close look at the labels on your sleep supplements. For example, Natrol’s Fast Dissolve Melatonin contains gluten and lists it on the label; read my full review and see for yourself here. Unless the label explicitly declares the product to be certified gluten free, there is a chance you could be unknowingly ingesting gluten.

For my friends with gluten sensitivity, I generally suggest sticking to something like ZMA, where I haven’t heard of an issue with gluten exposure for people with a sensitivity — but even then, make sure to check the label before buying.

The post Does Your Melatonin Supplement Contain Gluten? appeared first on Supplement Your Sleep.

Driven Performance Labs and Max Sleep Coupons

2016-03-09T11:54:00.001-08:00

Max Sleep is a sleep supplement from Driven Performance Labs, formerly known as Dynamic Nutrition. They’re a nutrition consulting company that also produces a range of supplements made for athletes — usually CrossFitters, weightlifters, and bodybuilders — but I’ve found their Max Sleep product to be useful for most people. It’s got a robust ingredient list that helps me get some of the deepest sleep I’ve ever found from using sleep supplements. Read my full review of Max Sleep here. I’ve also talked about why CrossFitters love this particular product here.

Driven Performance Labs Coupons and Discounts

The company offers occasional discounts, but the largest we’ve seen is 20% off your order. We have an exclusive discount code for just that; use SYS20 at checkout, and you’ll get 20% off your entire order on their online store.

This code is exclusive to Supplement Your Sleep, and it has no set expiration date or user maximum. You can use it more than once, and as long as this article is up, it should be active on their full range of supplements and apparel.

Other Discounts or Ways to Save

We’ll update this page as Driven Performance Labs releases more coupons and/or discounts for holidays, special events, and new product releases.

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The Secret to Lucid Dreaming? Reviewing Dream Leaf

2016-03-07T19:49:00.001-08:00

Lucid dreaming enthusiasts tend to agree on one thing: The fact that lucid dreaming can be both learned and induced. While there are “natural-born lucid dreamers,” most of the folks currently partaking in the practice have worked hard to get there. If you remember from my lucid dreaming article, there is some evidence pointing to lucid dreaming sleep being more restful than both SWS and REM sleep. In a quest to find the best sleep ever, I decided to give lucid dreaming a try.

Dream Leaf is the the first supplement I tested designed specifically to induce lucid dreams. Calling itself “The World’s Most Advanced Lucid Dreaming Supplement,” Dream Leaf claims to lengthen the duration and strength of REM sleep—the sleep cycle during which lucid dreams can happen— effectively lengthening the window of time during which a lucid dream can happen. The company also makes a more straightforward sleep aid — called Twilune — which I reviewed here.

Read on to find out whether or not I had lucid dreams on DreamLeaf, and whether I think it’s worth giving a shot.

Active Ingredients

This supplement is comprised of two pills — red and blue, so you feel like you’re Neo in The Matrix — meant to work synergistically and to be taken at separate times. While the ingredients for each pill are listed, the amounts are not, as they are both labeled as proprietary blends.

Blue Pill – 160 mg

Mugwort — An herb closely related to wormwood — one of the hallucinogenic components of absinthe — mugwort has been used in ethnomedicine for its nervine properties, and to treat ailments like rheumatism. It is widely used by lucid dreamers to intensify their dream experience.
5-HTP — A byproduct of tryptophan, this chemical helps increase the production of serotonin and has been used to treat insomnia, mood-disorders, migraines, and even binge eating.

Red Pill – 275 mg

Huperzine-A — This alkaloid is used in Chinese medicine. Huperzine acts as an AChE inhibitor, allowing you to have better access to your memories while you sleep.
Choline Bitartrate — A chemical thought to improve the production of acetylcholine, an essential neurotransmitter involved in a number of cognitive functions.
Alpha GPC — Another source of dietary choline, it may also stimulate the production of growth hormone in aging humans.

Additional Ingredients: Gelatin, Water, Titanium Dioxide, FD&C Blue #1, FD&C Red #40, Magnesium Stearate, Rice Flour.

My Experience

There are two methods to the Dream Leaf madness. One involves taking the blue pill before bed, and then setting an alarm to wake up after 4 hours of sleep to take a red pill. Anything involving waking up in the middle of deep sleep doesn’t sound so great to me, so I gave the other method a try first. I took the red pill 4 hours before going to bed, and on the following night, I took the blue pill right before bed.

On that second night, I did have very vivid and detailed dreams, but at no point do I remember being aware of dreaming while it was occurring. I waited until the weekend, and tried the first, and recommended, method: begrudgingly setting my alarm to ring in four hours from the time I went to bed. I took the blue pill, and tried to not think about having to wake up in the middle of the night. I took the red pill, as the alarm went off, and tried to get right back to sleep. And that’s where the magic kinda(sorta) happened for me. I had a super fun dream that involved surfing volcano lava, and very clearly acknowledging that I used to have dreams like that when I was younger, and that I should have dreams like this more often.

Now whether that memory was induced by research, or I actually did used to have lucid dreams when I was young is still a mystery to me, but I do have to admit I remembered having a lot of fun in my sleep. And in spite of all the physical activity, I did wake up refreshed, well-rested and alert.

Pros:

Lucid dreams are fun
I felt well-rested and refreshed, even after having woken up in the middle of the night

Cons:

The most effective method includes waking up in the middle of the night
The two pills need to be taken separately, regardless of the method chosen
You may need a little “training” to truly enjoy the experience

The Final Word

There are whole communities devoted to lucid dreaming. Those committed to the practice use a number of methods to induce lucid dreaming, including MILD (Mnemonic Induction of Lucid Dreams) and WBTB (Wake Back to Bed). I suspect that I may be one of the natural-borns, so if you don’t have the same experience I did while taking Dream Leaf but want to engage in lucid dreaming, I would encourage you to explore other methods. They may involve pairing this supplement with a one of these methods.

Ultimately, lucid dreaming will vary significantly from person to person, and Dream Leaf is a product that may help some unlock the ability a little more frequently.

The post The Secret to Lucid Dreaming? Reviewing Dream Leaf appeared first on Supplement Your Sleep.

My Morning 3-Ingredient Hazelnut Mini Granola Bars

2016-03-02T07:18:00.001-08:00

While I usually have a Bulletproof Coffee for breakfast, there are days where I do crave something sweet. I love granola, but since I hardly ever get to eat breakfast at home, I need something more portable. These 3-Ingredient Hazelnut Mini Granola Bars are that, and more. They are highly customizable, easy to put together, and you can easily halve or double the batch, depending on your needs. I also like these as a pre-workout snack on days I need a little more carbs.

I’m a big fan of hazelnuts. They are energy-dense and have been studied for both increasing memory and decreasing anxiety. Most commercial nut butters have added sugars, so I just make my own by grinding hazelnuts in the food processor—you can substitute this for a ready-made butter, or any nut butter you prefer.

Granola Bar Ingredients

½ cup raw honey
1 cup of hazelnut butter
3 cups of gluten-free oats OR your favorite granola (I use BOLA)

Heat up the oven to 350F. In a small saucepan, melt the honey and the hazelnut butter together until well incorporated. Pour the mixture into the oats or granola and mix well. Pour it into a silicone mini-muffin pan or a 9” baking pan, and bake it for 15 minutes. Let it cool, and cut them into 1” x 1” squares, if baked in a pan. Bars can be stored in an air-tight container.

Whether you have them for breakfast or as a snack, I hope you enjoy these bars as much as I do. Let me know if and how you customize yours in the comments.

The post My Morning 3-Ingredient Hazelnut Mini Granola Bars appeared first on Supplement Your Sleep.

What Are L-Theanine Side Effects?

2016-02-28T13:22:00.001-08:00

If you’ve ever tried a few different sleep supplements — and take it from me, I’ve tried a lot of them — you’re probably familiar with some common ingredients. Magnesium (in various forms), melatonin, valerian, tryptophan, and l-theanine are all pretty common on the back of ingredient labels. And with each comes different effects — and perhaps different side effects.

While I’ve never had much of a problem with sleep supplement side effects (apart from some working a little too well and leaving me drowsy), it’s worth becoming knowledgeable on these ingredients and how they may impact you.

L-theanine is a calming amino acid that’s non-essential to bodily function, and it’s also non-dietary, meaning you won’t get a lot of it in your day to day diet. As far as food goes, it’s found primarily in green tea, which could be one reason why green tea is so calming to drink. There’s also evidence that theanine, when paired with caffeine, can enhance focus and concentration better than caffeine alone, as well as reduce the likelihood of jitters.

Generally, l-theanine has relatively few reported side effects in the research space. It’s been called a “safe” and “natural” sleep aid, and it may help combat stress and even potentially spikes in blood pressure associated with stress. In some human studies, tea extracts containing theanine have caused dizziness and headaches in a few subjects, though it’s unclear which components in the extracts caused these.

My Experience with L-Theanine

I’ve never had an adverse reaction to theanine, though I generally keep any dosages around 100-200mg, depending on if I’m pairing it with caffeine. My suggestion? If you’re taking a sleep supplement with theanine, follow the manufacturer instructions. If you experience adverse reactions, talk to a medical professional (it may be a good idea to do this beforehand if you’re on prescription medications).

Some of my favorite sleep supplements contain theanine, including True Athlete’s ZMA formula and Onnit’s calming New Mood.

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Theanine vs Threonine: What You Need to Know

2016-02-24T08:22:00.001-08:00

Theanine is one of the more common ingredients I see in sleep supplements: It’s in everything from New Mood (a personal favorite of mine from Onnit) to my favorite blend of ZMA (though many ZMA blends exist without theanine). While both theanine and threonine are amino acids, theanine (usually seen as l-theanine) is better known for its relaxing properties without being sedative.

I like to think of it as a “calming” amino acid that compliments some of the other compounds that boost my relaxation and rest. For me, it’s been an effective compliment to several sleep supplement stacks and combinations. It’s also something I’ve had success pairing with magnesium for a relaxing pre-bedtime sleep stack.

Like theanine, threonine is an amino acid, one you’ve probably eaten today — it exists in high quantities in some meat, eggs, dairy, and leafy greens. Threonine is necessary for the formation of healthy muscle tissue, as well as nervous system and liver function, throughout the body. In contrast, theanine is a non-dietary/non-essential amino acid; there won’t be negative consequences if you don’t get enough of it in your diet.

However, we don’t see threonine (normally l-threonine) as a supplement as commonly because most people get enough of it in their diets. This may not be true for everyone — including some vegans/vegetarians — but it’s simply not that common of a sleep supplement ingredient, at least from what I’ve seen.

Though perhaps less common than theanine supplementation, threonine supplements and medicines DO exist; they’re often used in the treatment of some digestion issues, as well as for anxiety and depression. If you think you may have a medical condition or are experiencing depression, your best bet is to reach out to a healthcare practitioner; sleep supplements are great for aiding and enhancing rest, but they won’t cure anxiety, depression, or other ailments with a few quick pills.

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Theanine vs Tyrosine: What’s the Difference?

2016-02-18T13:33:00.001-08:00

Theanine is an increasingly common ingredient (at least from what I’ve tested) in sleep supplements. It has a calming yet non-sedative effect, which is why it’s in sleep supplement blends and added to some existing blends like ZMA. In fact, my favorite version of ZMA includes l-theanine in addition to the normal zinc, magnesium, and vitamin B6 you find in this blend. (Find out why l-theanine is the most common form found in supplements in this article I wrote.)

Tyrosine, on the other hand, is not something you’ll commonly see in sleep supplements. Read below to find out why.

Tyrosine Can Be Stimulatory

Though it’s an amino acid as well, tyrosine (commonly seen as l-tyrosine in most supplements) can actually be stimulatory. There’s some evidence that when taken before a stressful event, tyrosine may help fight the effects of stress. For that general reason, it’s commonly seen in many nootropic and “brain boosting” formulas like Alpha BRAIN (which I’ve actually tested before with some interesting results). So maybe not the best thing to take before bed for better rest, but a supplement you might come across in some mood and brain formulas (sometimes paired with l-theanine).

When taken as a supplement, tyrosine is converted into L-DOPA and from there neurotransmitters including dopamine.

Tyrosine and 5-HTP

Some sleep supplements today include serotonin precursor 5-HTP — New Mood and Max Sleep are two of my favorites that contain this ingredient. There’s some research and evidence suggesting 5-HTP and Tyrosine may be antagonistic. They may therefore reduce each other’s effects, something to potential keep in mind if stacking supplements containing these two compounds.

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Theanine vs. GABA: Why These Supplements Are So Different

2016-02-17T16:42:00.001-08:00

Theanine is one of my favorite supplements for fighting the effects of stress — it’s a calming amino acid usually found in green tea, and recent research backs the idea that it can have an anti-stress (but not necessarily sedating) effect on the body and mind. GABA, on the other hand, is a neurotransmitter, the main one responsible for “depressing” signals in the brain. Because of its potency, GABA is often seen in sleep and relaxation supplements to calm the mind and aid sleep. But it has very poor bioavailability, meaning it’s not always effective when taken orally.

There are actually a few different versions of theanine, but l-theanine is by far the most common and most studied in regard to relaxation and anti-stress. (Check out the article I wrote on why l-theanine is preferred here.) And while l-theanine on its own isn’t necessarily a sleep supplement I recommend — remember, it’s not really sedative for many people — it does compliment other ingredients in some of my favorite sleep-enhancing products, like:

ZMA with Theanine (by True Athlete), full review here
Twilune, full review here
YAWN by Nootrobox, full review here
Alpha BRAIN by Onnit, full review here (not necessarily a sleep supplement, but very powerful for me when stacked with New Mood for overall performance, rest, and feelings of wellbeing)

Theanine compliments several other popular sleep compounds, hence its inclusion in so many stacks I like. GABA, as I mentioned above, is a little tricker: It has difficulty passing the blood-brain barrier when ingested, and the human body is also very adept at regulating its levels in the brain, meaning supplementation itself can be tough.

For a long time, GABAwave was my favorite GABA supplement, because the version it contained (phenibut) is generally considered better at crossing the blood-brain barrier. It was one of my go-tos for fighting travel stress and jetlag, but now it’s become difficult to get. As I mention at the top of my GABAwave Review, I’ve generally replaced it with New Mood as my travel sleep aid of choice.

Overall, I think we can expect to see more and more theanine-containing sleep supplements coming onto the market. In contrast, I’m seeing fewer GABA-containing supplements coming out as manufacturers grapple with the difficulty of sourcing a good, bio-available ingredient for them.

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ZMA vs. GABA: Why the Difference Is Important

2016-02-15T18:50:00.001-08:00

ZMA and GABA are two ingredients that we commonly see in sleep supplements, but they’re very different things. For one, ZMA is actually a combo of three ingredients: Zinc asparate, magnesium aspartate, and vitamin B6. GABA (short for Gamma-Aminobutyric Acid), on the other hand, is a single and very potent neurotransmitter.

While ZMA is a popular supplement made up of ingredients in very particular proportion, GABA refers to the neurotransmitter itself. Most manufacturers use similar ingredient lists for their versions of ZMA, though some will add an additional ingredient or two. Originally developed to boost athletic performance and recovery, ZMA is now more commonly used to enhance sleep (and there’s arguably more anecdotal and research evidence to suggest its benefit to sleep as opposed to just muscular recovery). My favorite version is True Athlete’s, which also contains the relaxing amino acid l-theanine.

GABA is the brain’s most important “downer” neurotransmitter, and it — in layman’s terms — counters “upper” neurotransmitters to help calm (or “depress”) the brain. We see it in a number of forms, but overall it’s important to note that GABA has difficulty crossing the blood-brain barrier because the body is generally very good at regulating it. That means simply ingesting it orally has minimal — and sometimes no — effects.

I have experienced some sleep-promoting effects from GABA, including very vivid dreams and deeper sleep. However, the GABA-containing ingredient I most liked (called phenibut) is increasingly difficult to find on the market due to various regulations and manufacturing limitations. Phenibut is the primary ingredient in Upgraded Self (aka Bulletproof’s) GABAwava supplement.

Overall, I see ZMA as a much more beginner-friendly sleep supplement than those containing GABA. It’s relatively easy to time, and it’s also easier to take a small dosage and build up to assess your personal tolerance. Magnesium on its own can be one of the more powerful sleep-boosting ingredients, especially for those who don’t get a lot in their diets. For that reason, magnesium-containing supplements like New Mood, ZMA, and Natural Calm are high on my list of consistent sleep improvers.

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Taking Magnesium? Start Slow to Avoid Stomach Cramps

2016-02-10T10:53:00.001-08:00

Magnesium is hands-down one of my favorite ingredients to aid with my sleep. And studies show many Americans probably aren’t getting nearly enough of this element in their diets, which can lead to all sorts of issues with sleep, cognition, athletic recovery, and stress. But there’s one important factor I’ve learned when starting off magnesium supplementation: It could help to start slowly, as a lot of magnesium at once can cause upset stomach if you aren’t used to it.

Sleep supplements containing magnesium include the element in a few different forms (in various compounds and combos): Natural Calm is probably the most famous and uses ionic magnesium citrate. This is a pleasant, fizzy powder that can be sipped before bed, but in my experience, it’s definitely one to start slowly with at first. A little bit will go a long way a first, and I’ve had success gradually increasing my dosage before bed.

[Read my Natural Calm review here.]

Another magnesium citrate-containing supp I really like is YAWN by Nootrobox, which I reviewed here. It’s a balanced supplement that I found easy to time and take, and it didn’t upset my stomach at all.

Yet another common form of magnesium in sleep supplements is magnesium aspartate, which you’ll find in ZMA formulas (True Athlete’s version with theanine is my favorite). I’d recommend starting with only one or two pills before bed to assess how you react to it — this is a supplement originally designed for athletic recovery, and I enjoy taking it on nights after tough workouts.

Onnit’s New Mood contains a bit of magnesium in the form of chelate, and this is another one that hasn’t upset my stomach at all.

Maybe my favorite magnesium-only supplement for sleep is Natural Stacks’ MagTech (check out my full MagTech review here). It contains three different forms of highly absorbable magnesium compounds: magnesium threonate (also referred to as Magtein), magnesium taurate, and magnesium glycinate). I’ve found this supplement to also be pretty easy on my stomach, and it’s probably the highest dosage of total magnesium I’ve been able to take without any cramps at all. I’d still recommend starting with less than a full dosage when giving this supplement a try.

Of course, user experience will vary, the above are just from my experience. If you think you have a magnesium deficiency or other issue affecting your sleep, it’s best to consult with a medical professional.

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A Little Bit of Everything? Twilune by Dream Leaf Review

2016-02-08T20:25:00.001-08:00

Dream Leaf is a company focused on supplements to induce lucid dreaming, but a number of other products on their roster. Dream Leaf’s sleep aid supplement, Twilune, stacks melatonin with herbs we have seen in many other sleep supplements for what they call a “breakthrough” for those seeking better sleep. While there is nothing necessarily innovative about the formula, I decided to give it a try before testing out their lucid dreaming supplement (which I’ll cover in another review — the results were fascinating!).

Stated Use

Twilune is a nutritional breakthrough for anyone who seeks better sleep. It’s a completely balanced formula that effectively targets both REM sleep and Deep Sleep, which is vital for optimal sleep health. It helps you fall asleep quickly but also fuels your sleep cycle to keep you asleep through out the night. Trust us when we say that we know sleep supplements.

Active Ingredients

L-theanine – 150 mg
Shown to reduce heart rate and the body’s immune response to stress, this amino acid has also been connected to feelings of relaxation.
Chamomile Flower – 100 mg
Often used in tea form, chamomile has frequently been used to calm an upset stomach and could help with insomnia and anxiety.
Valerian Root – 100 mg
This fragrant herb has been historically used as a sedative and pain reliever and prescribed by ancient Greek physicians as a treatment for insomnia.
Hops Flower – 100 mg
In addition to being a flavoring ingredient in beer, hops have also been used to treat anxiety and insomnia.
Passion Flower – 55mg
This plant extract may boost GABA (as evidenced in this study), helping mitigate both nervousness and insomnia.
L-Taurine – 50 mg
A naturally occurring amino acid that’s involved in the production of GABA.
Lemon Balm – 90 mg
An herb from the mint family often used as a relaxation-boosting ingredient in sleep supplements.
Magnesium Glycinate – 60 mg
Magnesium is a mineral involved in over 300 metabolic reactions in the human body. Magnesium has shown to induce a sense of calm, and it can be a powerful sleep aid. (It’s also common in various forms in sleep supplements like YAWN and ZMA.)
Melatonin – 1 mg
This is one of my go-to sleep enhancers. It helps me fall asleep faster and experience more restful sleep. I especially like melatonin because its effects don’t diminish with repeated use (and studies suggest that could be the case for many users).

My Experience

Following the bottle’s instructions, I took 2 capsules before bedtime. I was extremely tired the first night I tried Twilune, and Iwas able to fall asleep right away. I woke up from what felt like deep sleep a couple of times that night, and it took me a little time to fall back asleep.

I continued to take it for the rest of the week, and I had no problem falling asleep. I had dream-filled nights, and, according to my sleep trackers, my sleep quality was solid. My sleep seemed to get better as the week went on, which may be due to cumulative of herbs like the Passion Flower.

Pros:

Vegan formula
30-day money back guarantee
Very mild
No grogginess or fogginess in the morning
Easy to time and take
Possible cumulative effects

Cons:

May be too mild for some

The Final Word

While Twilune by Dream Leaf is not a groundbreaking formula, the use of well-researched ingredients in what seems to be a high-potency makes this a solid choice for those looking for a natural sleep-aid (at least for me). I felt well-rested while on this supplement, and am looking forward to testing out their flagship product, the Dream Leaf lucid dreaming supplement.

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Ancient Herbal Remedy? Reviewing Blissful Sleep by Maharishi Ayurveda

2016-02-04T12:48:00.001-08:00

As someone drawn to natural supplements — and the occasional herbal remedy — it was only a matter of time before I tried an Ayurvedic supplement to help me sleep. Ayurveda is a traditional Indian medicine philosophy, has been around for thousands of years, and is known as one of the oldest systems of natural healing.

Maharishi Ayurveda is a company that specializes in Ayurvedic supplements. Blissful Sleep is their best-selling sleep aid, claiming to induce deep sleep, with no side effects and no fog in the morning. Of course, I take everything with a big dose of skepticism before I try it. Read on to see how I slept while taking this herbal-based supplement.

Stated Use

Blissful Sleep Basic has 17 carefully chosen ingredients, including Rose, Indian Valerian, Ashwagandha and Pearl, that work synergistically to support wholesome, natural sleep.

Take 1-2 tablets at bedtime with warm water or milk.

Active Ingredients

This supplement contains a number of ayurvedic ingredients.

Blissful Sleep® Blend – 966 mg

Cabbage Rose (flower petal) — The rose is used in Ayurveda as a remedy for a number of ailments, including hormone imbalances, emotional imbalances, and sleep disturbances. There is also evidence of analgesic and anticonvulsant properties.
Indian valerian (rhizome) extract — This fragrant herb has been historically used as a sedative and pain reliever and prescribed by ancient Greek physicians as a treatment for insomnia.
Ashwagandha (root) — The extract of this plant’s roots have been used in Ayurveda, as a mood stabilizer, and to combat stress and anxiety. The extract is said to work as a nervous system depressant, bringing about tranquility and relaxation, and making it easier to fall asleep.
Jatamansi (rhizome) — A calming herb, Jatamansi is used in Ayurveda to treat primary insomnia.
Dwarf morning glory (whole plant) — Called Shankhpushpi in Ayurveda, this compound acts on the Central Nervous System and has been linked to boosted memory.
Indian tinospora ( stem’s starch) — Used in Ayurveda to treat a number of ailments, including diabetes, upset stomach, and hay fever, tinospora is being studied for its immunostimulatory properties.
Licorice (root) — This root has been used in folk medicine to treat digestive system issues, sore throat, bronchitis, and cough.
Pearl — A traditional source of calcium in Ayurvedic medicine.
Long pepper (fruit), Pepper (fruit), Ginger (rhizome) — The combination of ginger and pepper, which may help the body absorb nutrients through the digestive system.

Other ingredients from natural sources: gum acacia, talcum.

My Experience

Following the directions on the bottle, I took one capsule before bedtime. The bottle suggests drinking it with warm water or milk, but given my aversion to warm liquids — I drink my coffee cold through the New York Winter — I had it with a glass of cold water instead.

The smell was amazing, very herbaceous, and it definitely got me into my sleepy time mode (seriously, just the smell). I felt very relaxed within 20 minutes of taking it, and fell asleep easier than usual. I did wake up a couple of times during the night, but was able to fall back asleep relatively quickly. The following two nights, I took two capsules before bedtime, fell asleep quickly, and stayed asleep throughout the night. Both my sleep trackers indicated a 98-99% sleep quality night on both nights. I woke up before the alarm, feeling refreshed and very centered.

Pros:

Smells delicious (similar to Sleep Blend SP-17)
Very gentle
Deep sleep with little grogginess or fog in the morning

Cons:

Needed two pills to feel the effects
Contains calcium from pearls, so it may not be suitable for those with a shellfish allergy
Not the strongest sleep supplement I’ve tried, but overall I was a fan
No lasting sense of calm (like Serotonin Brain Food), but it’s not really marketed as such

The Final Word

While at first glance this pill may seem mild, Blissful Sleep is one of the more effective, “all-natural” or herbal supplements I’ve tried in awhile. I will continue to take this on a regular basis, especially when I just need a little nudge to help me get to sleep and stay asleep. I will be trying this on my next trip as well to see if it helps me fight jet lag — I’m curious to see how it stacks up against my favorite jet lag-fighting supp.

If you are looking for something mild, and a little different than the other sleep aids out there, I would recommend giving this a try.

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Is Lucid Dreaming the Next Big Thing in Sleep?

2016-01-26T17:08:00.001-08:00

There are a number of sleep supplements on the market claiming to help induce lucid dreaming. I, unsurprisingly, will be setting out to test some of them and give my reviews in the near future. But what exactly is lucid dreaming, and should you want to have lucid dreams?

Some sleep supplements — like Iron Dream and even ZMA — can give you “funky” and very vivid dreams, but while these dreams can be hyperrealistic, the realism isn’t enough to make a dream a lucid dream. For a dream to be categorized as lucid, there has to be an awareness, throughout the dream, that you ARE dreaming. Many people have had these a handful of times in their lives, but there are groups of people now out to replicate that experience with predictability and repeatability.

Scientists studying lucid dreaming have discovered a positive correlation between gamma activity and lucid dreaming, as well as acetylcholine and lucid dreaming. There is also observational data citing lucid dream sleep to be more restful than normal SWS and REM sleep — and some very early evidence indicating improvement in cognitive function. While more studies are needed to back up those claims, a number of companies like Onnit and Dream Leaf have invested in developing supplements that can help induce lucid dreams.

I have tested both Alpha Brain and Lucid Dream and have had good experiences with both.

[Read my Alpha BRAIN review here, and find out about my experience taking Alpha BRAIN and New Mood together.]

If you think you would like to try lucid dreaming, it may be worth it to give one of these supplements a try. And if you are a lucid dreamer, I would love to hear what works for you.

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New Mood and Alpha BRAIN Together: A User’s Take

2016-01-24T13:40:00.001-08:00

Though I’m most interested in sleep and recovery supplements — and testing them! — I’ve also experimented with some fairly mainstream, natural nootropics (aka brain supplements). One of those is Alpha BRAIN, a popular nootropic formula made by Onnit. Onnit also makes New Mood, one of my favorite sleep and relaxation supplements. Though I don’t take it every day, New Mood is solidly in my regular rotation, and I’ve had success with it to promote sleep and feelings of calm and relaxation (individual experiences will vary, obviously!).

While it’s primarily a nootropic, some people have reported positive effects on sleep and rest when taking Alpha BRAIN; the manufacturer also touts its ability to induce vivid, lucid dreams. I’ve also written about my thoughts when comparing the two, and while I do notice a perceived change in dreams and rest when taking Alpha BRAIN, I’ve determined New Mood is still tops for me when it comes to rest:

They both work well for me, but in different capacities. I have found that when taken together, they work synergistically, improving focus, cognitive function and mood. I have experimented on taking Alpha BRAIN and New Mood together in the morning, for days when I anticipate being on edge or under a little extra stress. Otherwise, I stick with Alpha BRAIN in the morning. I generally take New Mood in the evening to help induce restorative sleep.

Generally, I’ve gotten the most pronounced boost to overall mood and feelings of wellbeing when I stack Alpha BRAIN and New Mood together as opposed to taking them individually. This is most true when I take Alpha BRAIN in the morning — often with coffee — and New Mood closer to bedtime.

Like most supplements, I cycle both, as I like giving my body and mind a chance to reset and avoid building up too much of a tolerance (not as much of a concern for me with natural supplements like New Mood and Alpha BRAIN, but still something I like to do).

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An All-Natural, All-Day Calm? Reviewing Mind Herbs by Four Sigmatic

2016-01-23T17:01:00.001-08:00

I’m always looking for new natural supplements to help me deal with stress and have a better night’s sleep. I recently came across Four Sigmatic (formerly Four Sigma) a company founded by Finnish guys with a love for adaptogenic herbs, and superfood mushrooms. Their products are all-natural, and have no fillers, so I decided to give some of them a try.

Their Mind Herbs Calm Concentration is an instant drink mix, and there are 10 individual packets per box. The mix features four adaptogens, herbs linked to decreased sensitivity to stress. Read on to find out how if this drink helped me deal with stress and fall asleep — and stay asleep — easier.

Stated Use

An all-natural adaptogen in the form of an instant beverage powder, designed to improve memory and learning; induce a calming effect and support relaxed concentration; and reduce stress.

Active Ingredients

Eleuthero/Siberian Ginseng — An adaptogen, ginseng has been used for millennia to improve memory. Ginseng is especially well-tied to memory response time, decreasing the amount of time it takes to recall facts.
Gotu kola — A leaf used in traditional medicines to treat anxiety, rheumatism, and aid in skin regeneration.
Goji berries — These berries have been used for centuries in Tibetan medicine to treat a variety of ailments, including skin diseases, insomnia and anxiety. Studies suggest goji berries can positively affect both neurologic and psychologic performance.
Ashwagandha — The extract of this plant’s roots have been used in Ayurveda, the traditional Hindu medicine philosophy, as a mood stabilizer and to combat stress, and anxiety. The extract is said to work as a nervous system depressant, bringing about tranquility and relaxation, and making it easier to fall asleep.

My Experience

Following the instructions on the manufacturer’s site and packaging, I mixed one packet of Mind Herbs with a full glass of cold water. The taste itself was very soothing to me, earthy and slightly bitter, with none of the usual sweeteners these kind of products seem to use. The first time I took it was in the morning of what I knew would be a stressful day. I was able to stay focused, without feeling overwhelmed or unduly stressed. I took another packet that night, and it did help me shut off my brain before heading to bed, but I woke up several times during the night, and I had trouble falling back asleep.

After a few more tests, my opinion is this: This is not a sleep aid, per se, but if a restless mind is one of the reasons you have difficulty falling asleep, this can be very helpful. I did pair it with a true sleep supplement, Lumonol Luna, and I fell asleep fast and was able to stay asleep through the night. I will also be taking this with me on my next travel day, to test it against my usual travel anxiety. I will report back with the results; currently one of my favorite supplements to travel with is New Mood by Onnit, which I use to help combat my travel anxiety.

Pros:

All natural, vegan, allergen-free, adaptogenic, no fillers.
Gluten-free, caffeine-free, sugar-free, and no additives or preservatives.
Portable, and easily mixable not only with water, but other beverages as well.
Tastes great (to me).
Promotes an almost instant sense of calm and well-being.

Cons:

Not a true sleep aid, in my opinion.
Needs to be paired with other sleep supplements to fully support a good night’s sleep.

The Final Word

For me, Four Sigmatic’s Mind Herbs was a solid supplement to help with stressful situations. The fact that you can take it any time of day is an indication that it promotes relaxation without inducing sleep or drowsiness. I really liked the taste, along with the way that it made me feel on what would otherwise be high-anxiety days. I did have to pair it with a true sleep supplement in order to get the night’s rest I wanted. I’m excited to try this on my next trip.

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Why Reading Should Be the New “Netflix and Chill”

2016-01-15T15:56:00.001-08:00

A little while back, I published an article about how reading in bed can be really — truly! — harmful to your sleep. The TL;DR?

By ONLY using the bed for sleep (and, er, some partner-based extracurriculars), we condition our bodies and minds to associate it with sleep.

When many of my friends (and even a few work colleagues) read this, I got a lot of flack. “Isn’t it better than watching movies in bed?” Yes, I’m sure it is. “Didn’t you just tell people to get off their phones in bed?” I did do that in a previous article, and I meant it! But any time-passing or relaxing activity in bed that isn’t sleep or sex may seriously undermine our body’s association with that as a resting place.

Of course, this doesn’t mean I think we should shut off electronics 30-60 minutes before bed and just sit still (but really, shut off your electronics 30-60 minutes before bed). It’s just that when faced with the decision between reading and “Netflix & Chill,” reading is a much better option to put you in a sleep-ready state. It’s simply less visual stimuli, sleep-disrupting light, and over-stimulating sound.

So an addendum to my previous pieces in this Natural Remedies section:

I definitely encourage no pre-bedtime electronics. (And sleep supplements can actually help you phase these out of your nighttime routine.)
But you can still get bored during that timeframe before bed, and spending some dedicated relaxing time is calming and promotes better, more fulfilling rest.
So pick up a book instead! Last I checked, it’s still free to get a library card in most cities!

There is no “perfect” pre-bedtime routine. But bucking the latest trend/cultural zeitgeist of streaming entertainment — specifically before bed — may translate into a better-rested you.

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Theanine vs Kava: Which Is Better for Sleep?

2016-01-13T14:11:00.001-08:00

While I’ve tried sleep supplements containing both theanine and Kava, there are a lot of differences between the two substances. Both can have a positive impact on sleep, but it’s important to keep a few things in mind before trying, especially since Kava has been linked to potentially harmful side effects.

First, theanine is an amino acid that’s been linked to feelings of calm without sedation. This makes it a pretty solid compliment to existing sleep stacks. For example, True Athlete added l-theanine to their standard ZMA stack to improve upon an already excellent and straightforward sleep supplement. (Learn the difference between theanine and l-theanine here.) Theanine is actually seen more often in concentration/brain supplements (generally referred to as “nootropics”) like Alpha BRAIN; some research suggest that when paired to caffeine or other nootropic compounds, theanine increases the perceived benefits to cognition and focus.

Kava, on the other hand, is not an amino acid, but actually a plant extract. Also known as Kava Pepper, Ava Pepper, or Kava Kava, it’s an herb that some cultures in the South Pacific traditionally drink to reduce anxiety and aid with sleep.

It’s now often sold as an extract in supplement form, and I’ve found it beneficial to my sleep, but there are a few potential drawbacks. (Read my full review of Kava Kava by Natrol.) First an foremost is a potential link between Kava and liver toxicity. In some clinical and research observations, human subjects have in rare cases experienced liver toxicity and damage from kava extracts and supplements. Some of this toxicity, research suggests, may be due at least in part to poor sourcing practices.

Kava may also interact with other drugs, pharmaceuticals, and medicines. While I’m not a doctor, it’s probably a good idea to speak to your physician or a medical professional before using Kava with prescription medications. This is especially important to note since the exact mechanisms by which Kava could be toxic to humans remain unclear.

Overall, theanine is a more widely-used compound that is a part of several of my favorite supplements for relaxation and sleep (see ZMA and Alpha BRAIN above). Like I said, I’ve had success with Kava for improving my sleep, but there are enough good supplements that don’t contain it to where I don’t think it’s a necessary part of my routine.

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Theanine vs L-Theanine: What’s the Difference?

2016-01-06T17:03:00.001-08:00

Theanine is an amino acid that’s cited for its ability to calm the mind and body without sedating it. It’s something I’ve seen in an increasing number of sleep supplements, including my favorite brand of ZMA (see why it’s my favorite here) and Alpha BRAIN, a nootropic formula I’ve found can benefit my sleep under the right circumstances. (User mileage will definitely vary with that one, but I liked it!) But is theanine the same as l-theanine, the form seen on many supplement labels?

Technically, l-theanine is a particular molecular form of theanine (called an enantiomer, if you want to get technical). It’s the form found most commonly in teas, and it’s also the form most closely linked to the benefits of relaxation. L-theanine has also been shown to be synergistic with caffeine, meaning that when taken together, they accentuate the mental energy boost while potentially reducing the “jitters” some people feel when taking caffeine on its own. That could be a reason why many people enjoy green tea for its calming effects and the effects it has on focus.

D-theanine is also a fairly common form of theanine (they’re chemical mirrors), but it’s not as well studied as l-theanine when it comes to the changes on mental state or relaxation. When I’m looking at sleep supplements, I’m looking for l-theanine specifically (Though “theanine” and “l-theanine” are almost used interchangeably in the supplement world, it isn’t always, 100% the case, so it’s worth checking the label.)

So while theanine and l-theanine are often referred to interchangeably and are referring to the same amino acid, it’s worth double-checking the label. Most reputable supplement companies will list the specific form, and when I’m reading a label, I’m looking for l-theanine.

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My Top 5 Hacks for Waking Up Early

2016-01-03T21:17:00.001-08:00

I’ve never had trouble waking up in the morning, but I have received a number of questions asking for tips to make waking up in the morning easier.

To me, I believe what makes waking up easier is a combination of things, but I have put together five tips — all things I do on a daily basis — that will hopefully make getting out of bed a little easier.

1. Wake up at the right time for you. As I mentioned a few times before, I rely on my Sleep Tracker app not only to track the quality of my sleep, but also to wake me up at my lightest sleep phase, which leads me to the next hack.

2. Set your alarm to play your favorite song. You can choose whatever music you want to wake up to on Sleep Tracker. I prefer something mellow, for a more “gentle” waking up experience. Regardless of how you prefer to be woken up, choose something that usually puts a smile on your face.

3. Become accountable to someone. When I adopted my dog, I committed to taking her on a long walk every morning. If you don’t have a dog, share your goal of waking up early with someone who will hold you accountable, and make sure you check in with them on a daily basis.

4. Keep a drink by your bedside table. I usually leave a glass of water on my bedside table, and drink it first thing when I wake up. Water has been shown to speed up the metabolism, and it will help you get going, especially after a whole night without having any liquids.

5. Bask in daylight. As you get out of bed, open up your blackout curtains and let in some natural light. Sunshine is linked to healthy sleep cycles, and it will go a long way toward helping you wake up.

Of course, the best hack for waking up early is a good night’s sleep. But give a few, or all of, these hacks a try, and see how they work for you.

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Is Natrol Melatonin Vegan/Vegetarian?

2016-01-02T14:21:00.001-08:00

Natrol is one of the most popular manufacturers of melatonin supplements, and their fast dissolve formulas are among their best known. But as I outlined in my review of Natrol’s fast dissolve melatonin, there are some definite issues beyond the fact that I didn’t find it particularly effective. And it all comes down to ingredients.

First, while the bottle states the supplement is 100% vegetarian, it DOES contain wheat and soy, so it could be unsuitable for people sensitive to those fairly common allergens. The fast dissolve formula requires binders, flavors, and ingredients you may not normally see in a standard melatonin supplement, and apparently some of these ingredients are derived from wheat and soy. They aren’t necessarily the only supplement company to include these sorts of ingredients in their melatonin formulas, however. So it’s a good reminder to double-check the label on even the most innocuous supplements, especially if you have food allergies.

As far as standalone, single active-ingredient melatonin supplements, I much preferred Life Extension’s timed release formula (read my full review on that here). These are also vegetarian tablets without so many mystery ingredients.

For me, the gimmick of quick-dissolve tablets isn’t worth it when there are other supplements that help me get significantly better rest.

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