2. Best Sleep Supplements And Nootropics
So, which are the best sleep supplements and nootropics?
Before I share them with you, you have to keep in mind that:
- Sleep supplements and nootropics are not equal to sleep pills
- While sleep pills make you fall asleep faster (and this usually comes with many side effects), sleep supplements and nootropics make sure you can relax and achieve a higher-quality sleep in a natural way
All right, here are the best sleep supplements.
1. Magnesium – Crucial For Deep Sleep
Magnesium is a popular mineral that plays many important roles in our body.
In this post, we are going to look at why is magnesium crucial for sleep.
What magnesium does is quite fascinating – it helps the body maintain normal levels of GABA, which is a neurotransmitter that promotes sleep.
Besides, it regulates our internal “bio clock” and also melatonin. 
Magnesium can also improve sleep quality in people with poor sleep. 
Last but not least, magnesium can help you fall asleep faster, and reach deeper phases of sleep. 
Recommended daily dosage: 200 – 400 mg
2. Melatonin – Sleep Hormone
Melatonin is the crucial hormone naturally produced by the body, that is essential for sleep.
But it’s also one of the most popular and effective sleep supplements on the market.
One of the main roles of melatonin is to tell your brain, when is the time to fall asleep. 
Now, 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 might help you improve your sleep. 
Recommended daily dosage: 0,5 mg to 5 mg/day
Natural sleep supplements
3. Valerian – Sedation Herb
Valerian is a herb that grows in Europe and Asia. It is often used for treating anxiety, and depression.
However, Valerian can be also very effective for improving your sleep.
Actually, it’s one of the most popular sleep supplements in the world. 
There are studies that report supplementing valerian (300 – 900 mg before sleeping) improves sleep. 
Even if supplementing valerian does not increase the quality of sleep, it still works as a relaxing agent. 
Recommended daily dosage: 450 mg (before sleep)
4. Montmorency Tart Cherry – Natural Source Of Melatonin
Montmorency tart cherry is one of the richest natural sources of melatonin.
This makes it a popular sleep supplement. 
The main role of tart cherry is the production of melatonin, which is crucial for sleep.
But that’s not all, supplementing Montmorency tart chary supplies antioxidants to our body which promotes muscle and joint support. This is crucial for high sleep quality and regeneration.
Recommended daily dosage: It has not been established, but it seems very effective at a dosage of up to 400 mg
5. L-Tryptophan – Sleepy Amino Acid
L-Tryptophan is an amino acid that converts in the brain into 5-HTP which converts into serotonin (important for sleep).
Besides, this amino acid optimizes pineal gland’s production of melatonin. 
This is why supplementing L-Tryptophan might be beneficial not only for sleep but also to calm you before going to bed.
Recommended daily dosage: 8 – 12 mg/day
6. GABA – Not “Just” A Neurotransmitter
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.
Therefore, it’s often taken with L-Citrulline which can help GABA supplement access our brain.
There is a lack of studies on how supplementing GABA can improve our sleep.
However, based on my research and the experience with GABA supplements, it has been proven very effective.
Recommended daily dosage: Currently unknown
7. Lavender – Sleep Quality Enhancer
Lavender is a very popular plant that is believed to be a great sleep quality enhancer.
Actually, studies show that smelling lavender oil can improve the quality of your sleep. 
Another study shows that people who were given lavender supplements had a 14-24% increase in sleep quality in 10-weeks only. 
While smelling lavender oil seems effective and without side effects, this is not totally true for supplementing lavender.
There is a lack of data that would prove the long-term safety of doing it.
Still, short-term use is possible.
Recommended daily dosage: 80 – 160 mg/day