Sleep
Insomnia & Poor Sleep
Quiet a racing mind, regulate circadian rhythm, and lengthen restorative sleep cycles.
Prevention
Key nutrients: Magnesium, glycine, tryptophan, melatonin precursors, B6.
Eat regularly: Tart cherries, kiwi, oats, turkey, pumpkin seeds, bananas, walnuts, chamomile tea.
Limit screens and bright light in the hour before bed; keep a consistent sleep window.
01
Valerian root
HerbModerate evidence300–600 mg extract 30 minutes before bed shortens sleep latency.
02
Chamomile
HerbTraditional useStrong infusion (2–3 tsp dried flowers) as bedtime tea; mild sedative.
03
Magnesium glycinate
MineralStrong evidence200–400 mg in the evening calms the nervous system.
04
Tart cherry
FoodModerate evidenceNatural source of melatonin; 240 ml juice an hour before bed.
05
Passionflower
HerbModerate evidenceTea or tincture for anxiety-driven sleeplessness.
A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.