The 3 Types of Sleep Supplements
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Time to read 5 min
Whether you’ve been struggling to sleep for a long time or are interested in more efficient sleep, you might be considering trying a sleep supplement. But there are so many choices out there. For example, magnesium, melatonin, melatonin free — the list goes on. It can be confusing to know which one is right for you.
Don't worry, we're here to make things simple. We’ve divided sleep supplements into three categories to help you understand them better. By the time you finish reading, you'll understand what they do, how they differ, and when you might reach for one over the other.
1. Timing Sleep Supplements: For Regulating Bedtime
Timing sleep supplements all contain a key ingredient known as melatonin. Think of melatonin as a signal to your brain that it's time for sleep. Essentially, it helps your body wind down and prepare for bed.
Who Might Benefit From Melatonin
Melatonin sleep supplements can be particularly beneficial if you have an irregular sleep schedule. For instance, maybe you find yourself staying up late on weekends, but you need to wake up early during the weekdays. This type of supplement can help you fall asleep around the same time every evening, adjusting your sleep patterns. They can also be effective when you’re trying to manage jet lag after traveling to a different time zone.
What to Know Before You Try Melatonin
You can get melatonin on its own or in combination supplements that have melatonin plus different herbs and/or minerals and/or amino acids. While the herbs, minerals, and amino acids will have different effects (such as those covered in the next two categories), any sleep stack that includes melatonin will have a major impact on your circadian rhythm, or sleep timing.
For short-term use, many people find melatonin (and blended supplements containing melatonin) helpful in getting their sleep timing back on track. However, some people find that taking melatonin can overshoot their circadian rhythm, leading them to feel more tired or groggy in the morning. It is also important to note that prolonged use of melatonin can impact your hormones and metabolic systems in undesirable ways.
If you’re worried about feeling a little out of sorts in the morning, maybe a non-groggy sleep aid, such as a melatonin-free one, could be the better choice.
Sleep Supplements vs. Sleep Aids
When shopping around for the right sleep supplement, you might also come across the term sleep aid. Just know that these terms are not interchangeable.
While all sleep supplements are sleep aids, not all sleep aids are sleep supplements. This is because the term sleep aid generally encompasses everything from all-natural products to over-the-counter remedies to pharmaceuticals like sedatives and other prescription medications.
2. Sedatives: For Slowing Down Your Nervous System
Sedative supplements act as calming agents for your central nervous system, which essentially governs your brain and bodily functions. Sedatives will slow down your brain activity and create a sense of relaxation and drowsiness.
Natural Sedative Supplements
Some botanical or herbal supplements, such as valerian root, kava kava, and hops, have sedative properties. The herb chamomile, which is often an ingredient in “sleep time” tea blends, is also a mild sedative.
You can attribute these plants’ tranquilizing effects to a compound called apigenin, which binds to benzodiazepine receptors — a very specific spot on the GABA receptors in your brain. Your GABA receptors play an important role in calming your nervous system, reducing stress or anxiety. This accounts for the effectiveness and popularity of GABA sleep supplements. But apigenin itself is also an over-the-counter supplement that some people incorporate into their sleep routines.
Although there are sleep experts, such as Dr. Andrew Huberman, who recommend including apigenin in a personal sleep stack, Thirdzy’s formula doesn’t include this compound. That’s because studies have shown that apigenin has an estrogen-suppressing effect, and we want our formulation to be appropriate for everyone in search of better sleep.
Natural vs. Pharmaceutical Sedative Supplements
Herbal remedies that act as sedatives can be much gentler than potent pharmaceutical sedatives, which require extra cautious usage. Pharmaceutical sedatives such as benzodiazepines, barbiturates, and opioids are only for use under medical supervision because they dramatically reduce brain activity and can have major side effects.
What to Know Before You Try a Sleep Sedative
It's worth noting that strong sedatives, including pharmaceutical sedatives and alcohol, can interfere with your natural sleep processes. While they might knock you out, they also compromise the restorative benefits of proper sleep. That’s why you typically wake up after a night of drinking feeling so exhausted — even if you were technically asleep for several hours.
True sleep is an active process, and you can only wake up feeling refreshed after giving your brain and body the time and support to actively process and repair.
3. Quality Sleep Promoters: For Enhancing Sleep Conditions
Rather than forcing a sedative state, quality sleep promoters provide essential components that support the optimal sleep conditions for your body and brain. These supplements are like the secret ingredients in a recipe for achieving restful sleep.
Examples of Quality Sleep Promoters
L-theanine is an amino acid that contributes to the natural production of a brain chemical called GABA. This chemical plays a role in proper sleep architecture, as well as in promoting feelings of calmness. Additionally, L-theanine supports a type of brain activity (called alpha waves) that occurs during meditation and dreaming sleep.
Another quality sleep promoter is magnesium, a mineral that’s vital for maintaining a relaxed state in your brain. Magnesium also plays a critical role in producing neurotransmitters like serotonin and melatonin, both of which are pivotal for regulating your sleep patterns. A sleep supplement like magnesium bisglycinate powder is not only helpful for promoting quality sleep but also gentle on your gut.
Quality Sleep Promoters by Thirdzy
Our formula falls into the category of quality sleep promoters. We designed it to help your body achieve the best possible version of rest and recovery. These supplements incorporate only natural ingredients in doses that scientific literature has shown as being effective in promoting relaxation and sleep.
For example, our Rest & Recover Collagen harnesses the power of glycine, L-theanine, GABA, and magnesium, in carefully researched amounts, to help you improve your sleep quality and support your body as it recovers each night. One of the many reasons our collagen sleep aid is so effective is that collagen is about one-third glycine, which studies have shown can improve sleep.
While our formula may not be your best option if you’re looking for an instant sedative effect or to overcome sleep timing problems, we can be a genuine solution if you want better sleep quality on a consistent basis.
Sleep tight,
Dr. Justine Luchini
Disclaimer: This blog is intended for informational purposes only and should not replace professional medical advice. Consult a healthcare professional before incorporating new supplements into your routine.
Our PM Recovery Collagen harnesses the power of glycine, L-theanine, GABA, and magnesium, in carefully researched amounts, to provide you with a comprehensive approach to improving sleep quality, optimizing overall health, and boosting recovery potential.
