Do you want to improve your sleep but you don’t know how? Do you want to wake up feeling refreshed? You should try the best nootropics for sleep to help you naturally improve your quality of sleep.. But which are those? And are they safe?
Nootropics are cognitive enhancers that improve cognitive functions. Besides, specific nootropics also make us more relaxed and improve our sleep quality. We know tens of sleep nootropics that affect our sleep.
Some make us more relaxed before sleep, others improve our sleep. Instead of buying individual nootropics, we recommend quality sleep supplements.
Such supplements contain many individual nootropics which makes them more effective and safer. However, before you start supplementing nootropics, keep in mind the following facts.
Firstly, nootropics are not substitutes for poor quality or short sleep. The ideal sleep time for an adult is between 7-9 hours. [1] Even if you take nootropics, you still need your 7-9 hours long sleep.
Secondly, supplements are not equal to sleep pills. We do not recommend taking sleep pills if you don’t have a health condition.
Thirdly, external factors such as stress, exposure to blue light, food, mental disorders affect your sleep. We recommend that you minimize the impact of these factors while you start supplemening nootropics.
So, which are the best nootropics for sleep available in the market?
Best Nootropics For Sleep
The following nootropics are the best for optimal sleep and regeneration.
1. Bacopa Monnieri
Bacopa Monnieri is an adaptogenic herb that improves cognition and memory formation. Also, Bacopa helps you relax and fall asleep faster. [2] We recommending taking Bacopa extract before bed if you want to fall asleep more quickly.
The recommended daily dosage is 300 mg.
2. GABA
Gaba is a neurotransmitter that is crucial for relaxation. The issue with GABA is that as a supplement, it doesn’t cross the blood-brain barrier. Thus, it’s often taken with L-Citrulline, which helps GABA access our brain. [3]
There is a lack of studies on how supplementing GABA improves our sleep. However, based on our experience with GABA supplements, it has been proven very effective.
The recommended daily dosage is currently unknown.
3. Lavender
Lavender is a trendy plant that is a sleep-quality enhancer. Studies show that smelling lavender oil improves the quality of your sleep. [4]
Another study shows that people who were given lavender supplements had a 14-24% increase in sleep quality in 10-weeks only. Smelling lavender oil is useful and without side effects.
Instead of smelling the lavender oil, you can also take lavender in capsule form.
The recommended daily dosage is 80 – 160 mg.
4. L-Tryptophan
L-Tryptophan is an amino acid that converts in the brain into 5-HTP, which turns into serotonin. Serotonin is a neurotransmitter essential for sleep quality. [5]
This amino acid optimizes the pineal gland’s production of melatonin. This is why supplementing L-Tryptophan is beneficial for sleep.
The recommended daily dosage is up to 500 mg.
5. Magnesium
Magnesium is a mineral that plays many vital roles in our body. It helps the body maintain healthy levels of GABA. [6]
Besides, it regulates our internal “bio clock” and also melatonin. This nootropic improves our sleep. The best type of magnesium for sleep is magnesium citrate.
Last but not least, magnesium can help you fall asleep faster and reach deeper phases of sleep. We’ll talk about sleep phases later on.
The recommended daily dosage is 200 to 400 mg.
6. Melatonin
Melatonin is the crucial hormone naturally produced by the body. It is essential for sleep. It is also one of the most effective sleep supplements on the market. [7]
One of the primary roles of melatonin is to tell your brain when it is time to fall asleep. Melatonin naturally increases in the evening (when it is getting dark), and decreases in the morning.
If you suffer from sleep-related issues, then supplementing melatonin can help you improve your sleep.
The recommended daily dosage is 0,5 mg to 5 mg per day.
7. Montmorency Tart Cherry
This nootropics for sleep is one of the richest natural sources of melatonin. This makes the Montmorency tart cherry a popular sleep supplement.
The primary role of tart cherry is the production of melatonin. [8]
But that’s not all, supplementing Montmorency tart chary supplies antioxidants to our body. This promotes muscle and joint support and is crucial for regeneration.
Experts recommend taking up to 400 mg per day.
8. Valerian
Valerian is a herb that grows in Europe and Asia. It is used for treating anxiety and depression. Valerian is also very useful for improving our sleep. [9]
Actually, it’s one of the most popular sleep supplements in the world.
Studies report supplementing Valerian improves sleep quality. Besides, it works as an anti-stress agent.
The recommended daily dosage is 450 mg before sleep.
9. L-Theanine
L-Theanine is an amino acid that is found in the Camellia sinensis leaves (known as tea leaves). It’s known to boost neurotransmitters. [10]
Besides, studies show that supplementing this amino acid improves our sleep.
One study in boys with ADHD showed a significant improvement in sleep efficiency when they were given two doses of 200 mg of L-Theanine per day.
Another study shows that 200 mg of L-Theanine improves sleep in healthy people.
The recommended daily dosage is 100 – 200 mg.
If you don’t want to supplement L-Theanine, you can also drink a cup of green tea in the afternoon. However, keep in mind that green tea contains a bit of caffeine, so do not drink it before going to bed.
10. Lemon Balm
Lemon Balm (Melissa Officinalis) is a herb that induces calmness and improves cognition. [21] Since it decreases alertness and anxiety, we recommend supplementing it in the afternoon or before sleep.
Since we lack studies, we recommend combining it with other effective supplements from our list.
Initial studies show that Lemon Balm works great with Valerian.
The lowest active dosage is 300 mg per day.
Best Sleep Supplements
Instead of taking individual nootropics, we recommend buying a high-quality sleep supplement.
As we mentioned before, such supplements are more effective, safer, and more convenient. Often, they are more affordable as well.
So, which is the best sleep supplement on the market?
#1 Performance Lab Sleep
Performance Lab Sleep is a natural, restful sleep promoter that was developed to improve our sleep quality.
Not only that, but Performance Lab Sleep also:
- Make us more relaxed in the afternoon
- Ensures a restorative sleep
- Make us feel more energized in the morning
Performance Lab Sleep has been our favorite sleep nootropic stack for many years. It’s the only supplement that contains our favorite nootropics including the natural melatonin. It has no proprietary blends, which is another advantage.
Lastly, its capsules are of the highestquality possible.
We tested it several times and we always achieved the best results. During our latest test, we even used the Oura Ring sleep tracker to get more accurate results. On average, our sleep score improved by 15%.
Performance Lab Sleep a high-quality sleep supplement that contains 100% natural nootropics. Ingredients are high-quality and well-dosed.
That’s why it wins our test!
PROS:
- Natural melatonin
- Premium ingredients
- Releases stress
- Safe for daily use
CONS:
- None
#2 Qualia Night
Qualia Night contains 25 ingredients for optimal sleep and recovery. It is the most advanced sleep supplement that we ever reviewed.
Compared to Performance Lab, Qualia Night contains triple the number of nootropics. However, the dosages of the nootropics are slightly lower.
It also lacks a few of our favorite sleep nootropics like tart cherry.
Despite this, Qualia Night will make you more relaxed and improve your sleep quality. You can notice the benefits after the first use already.
We recommend Qualia Night for people who search for all-in-one sleep and anti-stress supplement.
PROS:
- 25 quality ingredients
- Advanced formulation
- Stress support
CONS:
- Pricey
Use code YOURINCEPTION for a 15% discount!
#3 New Mood by Onnit
New Mood is a premium supplement that promotes relaxation. It contains 10 quality ingredients that improve our sleep.
New Mood was designed to help people improve their mood and relaxation. The sleep benefits come secondary.
Hence, we recommend New Mood to people who have more issues with stress than sleep. Yet, this supplement can effectively tackle both issues.
The only disadvantage is that it contains a proprietary blend. We don’t know the exact dosage of the four important sleep nootropics.
The recommended daily dosage is 2 capsules.
PROS:
- Premium ingredients
- It releases stress
- Great for mood support
CONS:
- Proprietary blend
- It lacks natural melatonin
Use code YOURINCEPTION for a 10% discount!
Why Is Sleep Important?
We live in a time when 1/3 of people in the US are sleep deprived. [11] And this number does not even include people who have sleep-related issues such as insomnia.
One-third might not sound so terrible at first, but if you know how important sleep is, this number should worry you.
Is there is anything we can do ourselves? Absolutely, we can start using sleep nootropics. But before we, let’s understand why is sleep so important.
1. We Form Memories During Sleep
During a deep-sleep stage, our brains form memories. All the brain inputs during the day are stored and consolidated during the night. [12]
If your sleep is bad, no real memory consolidation can happen.
Thus, it often happens that we walk around like zombies during the day. Our brain is not working, we can’t remember anything, and we are just in a bad mood.
The more significant issue is if we continuously lack sleep, synapses stop restoring themselves. This means that learning is no longer happening.
2. Great Sleep Increases Focus
Sleep is crucial for healthy brain functioning. If you sleep well, this influences your cognition, focus, and productivity. [13]
Many studies prove the amazing benefits of sleep. Good sleep was shown to improve not only memory but also problem-solving skills in children and adults. [14]
3. People Who Sleep More Eat Less
Another interesting fact about sleep is that people who sleep less usually weigh more. [15] Lack of sleep is directly related to obesity.
What’s also interesting is that people who sleep less tend to have a bigger appetite. [16] How is that possible?
Well, bad sleep disrupts the hormones that regulate appetite. People who weigh more usually feel less productive and have less energy. That’s why sleep is essential.
But there are many more benefits of long and restorative sleep.
For example, better sleep decreases the risk of type 2 diabetes, heart disease, and stroke. Sleep can improve immunity and positively influence your emotions and reduce depression.
So, achieving great sleep is crucial for optimal brain and body performance. But to sleep great, you need to understand sleep cycles.
What Are The Four Sleep Cycles?
There are four stages of sleep. [17] They are categorized into two – rapid eye movement (REM) and non-rapid eye movement (non-REM). We cycle through each stage, with deeper REM periods when we wake-up in the morning. 80% of our sleep is non-REM stages. 20% is REM sleep. [18]
Here’s a short explanation of each stage:
Stage One
During this non-REM stage, which is often short, our heartbeat, eye movement, and breathing start to slow down. Our muscles also relax. Sleep onset refers to our transition from being awake into sleep. Simply put, this is when we’re falling asleep.
Stage Two
Also considered as non-REM sleep, stage 2 is when you enter light sleep. Our body temperature drops, and our breathing and heartbeat further slow down. Our eyes also stop moving.
Stage Three
Stage three is also a non-REM sleep. Occurring longer than other phases, this is when we re-energize. Waking up during stage three is difficult.
Rapid Eye Movement (REM)
Rapid eye movement (REM) is the deepest stage. However, rem sleep is also when we experience vivid dreams because of the mixed frequency brainwave activity that occurs.
Internal Biological Mechanisms
Our bodies have two internal biological mechanisms that harmoniously work together for better natural sleep.
Circadian Rhythm
Circadian rhythm directly affects our wakefulness. It can influence our body temperature, metabolism, and even the release of certain hormones. However, circadian rhythm can synchronize with external factors like light and temperature.
Sleep-wake homeostasis
Sleep-wake homeostasis is your natural sleep tracker. It reminds us that we need to fall asleep. Every hour that you are awake, the drive to sleep increases. If you’ve been sleep-deprived for days, the homeostatic sleep drive will help you recuperate and get enough sleep.
What Is Sleep Deprivation?
Simply put, it is when we don’t get enough sleep. According to the Center for Disease Control (CDC), if you only get 7 hours of sleep per night, you are sleep deprived. [19]
About 35% of adults are not getting enough sleep. In some cases, sleep onsets insomnia. If you can’t get natural sleep at night, you can try nootropic supplements for deep sleep.
What Causes Sleep Deprivation?
There are many factors why we don’t get enough sleep. One reason is using gadgets before we sleep. These electronic devices can inhibit the production of melatonin, a natural hormone that the brain produces to put you into a state of sleepiness. [20]
In some cases, sleep onset insomnia, which is the difficulty of initiating sleep, can lead to shorter sleeping time. Taking over-the-counter sleep aids like melatonin may help with sleep-onset insomnia or challenges in falling asleep.
Other causes of sleep problems:
- Sleep disorder
- Stress and anxiety
- Old age
- Depression
- Chronic pain
What Are the Negative Effects of Sleep Deprivation?
From drowsiness to irritability, not enough sleep can affect our mental, emotional, and physical well-being.
Sleep problems can result to:
- High blood pressure
- Compromised immune system
- Weight gain
- Anxiety and depression
- Reduced attention span
- Lack of energy
- Mood swings
- Impairs judgment
- Low sex drive
- Forgetfulness
- Ages your skin
Verdict
Your Inception recommends using Performance Lab Sleep.
Sleep is much more important than most people believe. It sets the foundation for a productive day. A bad sleep will have a dramatic impact on your health.
Among all reviewed products, Performance Lab Sleep stands out as the high-quality and most effective supplements.
That’s why we recommend it to all people who want to sleep better.
Frequently Asked Questions About Sleep
Can I take nootropics at night?
Yes, you can take sleep nootropics at night to improve your sleep. We generally recommend taking them just before sleep.
What is a sleep stack?
Sleep stack is an all-natural complex of sleep nootropics that can help to improve your sleep quality. You can make your stack or buy a premade one from supplement companies.
Does melatonin improve your REM sleep?
Studies show that melatonin improves your REM, seep quality and even reduce daytime sleepiness. Melatonin works to promote sleep by helping to regulate sleep-wake cycles.
Which are the best nootropic for sleep deprivation?
Many nootropics can help in case of lack of sleep. Check our list above to find the most effective ones.
