Sleep is more than just downtime for your body and mind—it’s a critical period of repair and rejuvenation. Poor sleep isn’t just an inconvenience; it’s a serious health concern that can lead to hormone imbalances, cognitive decline, and a weakened immune system. Consider incorporating supplements into your nightly routine to optimize sleep and ensure your body gets the restorative rest it needs. These three recommendations, backed by neuroscientist Robert Love, offer targeted support for deeper, healthier sleep.
Why Magnesium Is a Sleep Essential
Magnesium is a cornerstone of good health, playing a role in over 300 biological processes, including those that regulate relaxation, stress, and sleep quality. It calms the nervous system, relaxes muscles, and reduces cortisol, making it an indispensable tool for restorative sleep.[1] However, magnesium deficiency is widespread, affecting 7 out of 10 Americans. This deficiency can lead to symptoms like insomnia, irritability, and restlessness—all of which can interfere with sleep.[2]
When choosing a magnesium supplement, selecting the right form for your needs is important. Magnesium glycinate is particularly effective for sleep because it’s gentle on the stomach and highly absorbable. It works by calming the body and mind, making it easier to drift off. Magnesium threonate is a superior option for those looking to support brain health alongside sleep. It’s one of the few forms of magnesium that can cross the blood-brain barrier, helping to improve cognitive function while promoting deep, restorative sleep.[3]
Apigenin: The Relaxation Molecule
Apigenin, a flavonoid found in chamomile, is a natural compound with powerful relaxation properties. It’s especially useful for reducing pre-sleep stress and quieting the mind. Dr. Andrew Huberman frequently highlights apigenin as an excellent tool for preparing the body for sleep. While drinking chamomile tea can provide some benefits, a concentrated apigenin supplement delivers a more potent dose, making it easier to achieve consistent results. If you struggle with racing thoughts or difficulty unwinding, apigenin offers a natural and effective way to promote relaxation without the grogginess of some sleep aids.[4]
The Multifaceted Benefits of Lion’s Mane
Lion’s Mane is a medicinal mushroom known for its adaptogenic properties and cognitive support. Stress and anxiety are common culprits behind poor sleep, and Lion’s Mane helps alleviate these issues by supporting the nervous system and promoting relaxation. It helps you fall asleep faster and improves sleep continuity, reducing the likelihood of waking up in the middle of the night. Beyond its sleep benefits, Lion’s Mane supports brain regeneration and memory, making it a powerful addition to your overall health regimen. This dual action—relaxation and cognitive enhancement—makes it an exceptional choice for improving both sleep and long-term brain health.[5]
Elevating Your Sleep Environment
Supplements like magnesium, apigenin, and Lion’s Mane are highly effective but more impactful when paired with a non-toxic sleep environment. Start by reducing artificial light exposure in the evening, investing in natural and chemical-free bedding, and maintaining a cool, dark, and quiet bedroom. These steps work in harmony with your supplementation routine to maximize the benefits of each.
The Path to Restorative Sleep
Sleep is one of the most foundational elements of health, and optimizing it can transform how you feel and function daily. Incorporating magnesium, apigenin, and Lion’s Mane into your routine can address some of the most common obstacles to quality sleep. These supplements are natural, effective, and backed by research, making them an excellent addition to any wellness plan. If you’re ready to experience the life-changing benefits of restorative sleep, start by integrating these powerful tools into your nightly routine.
References:
- Office of Dietary Supplements – Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 22 Jan. 2025.
- Pickering, Gisèle, et al. “Magnesium Status and Stress: The Vicious Circle Concept Revisited.” Nutrients, vol. 12, no. 12, Nov. 2020, p. 3672.
- Rawji, Alexander, et al. “Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review.” Cureus, vol. 16, no. 4, p. e59317.
- Salehi, Bahare, et al. “The Therapeutic Potential of Apigenin.” International Journal of Molecular Sciences, vol. 20, no. 6, Mar. 2019, p. 1305.
- Docherty, Sarah, et al. “The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study.” Nutrients, vol. 15, no. 22, Nov. 2023, p. 4842.