Melatonin

  • Regulates the sleep-wake cycle and helps induce sleep.
  • Sources: Supplements, and small amounts are found in cherries, grapes, and tomatoes

Magnesium

  • Promotes relaxation and helps regulate neurotransmitters involved in sleep.
  • Sources: Leafy greens, nuts, seeds, whole grains, and legumes

Vitamin D

  • Influences sleep quality and duration, and deficiency has been linked to poor sleep.
  • Sources: Sunlight exposure, fortified dairy products, fatty fish, and egg yolks

Calcium

  • Helps the brain use tryptophan to produce melatonin.
  • Sources: Dairy products, leafy greens, almonds, and fortified plant milks

Tryptophan

  • An amino acid that the body uses to produce serotonin and melatonin.
  • Sources: Turkey, chicken, eggs, cheese, nuts, seeds, and tofu

Vitamin B6

  • Helps convert tryptophan to serotonin, which can be converted to melatonin.
  • Sources: Fish, bananas, chickpeas, and fortified cereals

Glycine

  • An amino acid that promotes deeper and more restful sleep.
  • Sources: Meat, fish, dairy, and collagen supplements

Valerian Root

  • Used as a natural remedy to promote relaxation and improve sleep quality.
  • Sources: Valerian root supplements and tea

L-Theanine

  • An amino acid that promotes relaxation without drowsiness.
  • Sources: Tea leaves, especially green and black tea

Lavender

  • Has calming effects that can improve sleep quality.
  • Sources: Essential oils, lavender tea, and aromatherapy products

Chamomile

  • Contains antioxidants that promote relaxation and sleep.
  • Sources: Chamomile tea and supplements

Omega-3 Fatty Acids

  • Can help reduce anxiety and improve sleep quality.
  • Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts