Ingredients for a Better Sleep

By: Crystal Shelton

Sleep is something everyone requires, however, with today’s busy and stressful lifestyles, everyone is not getting exactly what they need. There are some natural ingredients that can play a role in achieving a better night’s rest!


L-Tryptophan is an essential amino acid that your body needs.  But, because this amino acid cannot be synthesized within the body, it must be supplied by diet or supplementation.  Tryptophan is a precursor to serotonin, and it works by raising serotonin levels. This has positive to effects on sleep, mood, and anxiety. When serotonin is produced, your body can convert it to melatonin which is very important for optimal sleep. L-Tryptophan benefits are maximized when combined with niacin and vitamin B6, members of the B-vitamin family.  These specific types of b vitamins promote the normal absorption of L-tryptophan so you get a great night’s sleep!



With its involvement in over 300 enzyme reactions, magnesium plays roles in many aspects of health. In addition to its roles in bone and cardiovascular health, it has a big part of healthy sleep as well. Sleep disturbances can be a result of inadequate magnesium in the body, and it has been speculated that magnesium deficiency may contribute to cases of insomnia. Magnesium is also required for muscle development and movement and for the transmission of nerve impulses to the muscles.  Low levels in the body are highly associated with muscle cramps and weakness, and this is because muscles are unable to relax fully after contraction when levels are low. This can cause cramps to develop which disrupts sleep for many. By easing anxiety and relaxing muscles and nerves, Magnesium promotes a healthier night of rest.



Melatonin is one of the most commonly recognized ingredients for promoting healthy sleep. It is a natural hormone produced in the brain by the pineal gland. The synthesis and release of melatonin are stimulated by darkness and suppressed by light, suggesting the involvement of melatonin in circadian rhythm and regulation of diverse body functions. Its primary role seems to be regulation of the body’s circadian rhythm, endocrine secretions, and sleep patterns. Research suggests melatonin increases the speed of falling asleep and adds to the quality of sleep in about 60% of people who use it. Unfortunately, melatonin production and release decline significantly with age. Additionally, other factors may affect normal melatonin levels by disrupting the cycles.