Supplements for optimization!

These supplements will give your night's sleep an extra boost!

Looking for optimization?

A good night's sleep is crucial for your overall health and well-being, but often we can't maintain optimal sleep quality due to stress, an unhealthy lifestyle, or a deficiency in specific nutrients. While a balanced diet is the best way to provide your body with all the nutrients it needs, it's not always easy to get all the necessary elements from food alone.

Supplements can be the finishing touch for your sleep. Relying on supplements for a good night's sleep isn't a good idea and won't work in the long run. Therefore, don't forget to have the basics in place, such as a healthy circadian rhythm, nasal breathing, and a dark room.

Magnesium Citrate: For Muscle Relaxation in the Morning

Magnesium is a mineral that plays an important role in muscle and nerve relaxation. We take magnesium citrate in the morning to support your muscles and promote a general sense of relaxation. It helps relieve daytime stress, which can contribute to a better night's sleep.

Intake: Immediately after getting up with a glass of water and Celtic salt.

Amount: 100mg

Magnesium Bisglycinate: For a Peaceful Night's Sleep

Magnesium bisglycinate is another form of magnesium that is particularly well-absorbed by the body. This form of magnesium not only helps relax muscles but also plays a role in regulating neurotransmitters that influence your sleep cycle. This can contribute to deeper and more restful sleep. Magnesium is also an essential mineral for the production of melatonin (the sleep hormone).

Take: 30 minutes before going to bed.

Amount: 150mg (our favorite )

Magnesium is a complex mineral. It's used for over 300 processes in the body. So, you can understand why healthy magnesium levels are important. Simply taking magnesium supplements often doesn't help. Optimal magnesium use requires other nutrients. Want to know more? Read this blog .

CBD Oil: For Improved REM Sleep

CBD oil is an increasingly popular supplement that can help improve your sleep. CBD, or cannabidiol, is a compound found in the cannabis plant. Cannabis?! Yes, of course, but unlike THC (tetrahydrocannabinol), another well-known compound in cannabis, CBD has no psychoactive effects. This means CBD oil has no stimulating or intoxicating effects and won't get you high!

CBD oil works by interacting with your body's endocannabinoid system, a system involved in regulating various physiological processes, including sleep, mood, and pain. By influencing the receptors in this system, CBD can help reduce stress and anxiety. This, in turn, contributes to better sleep quality. CBD can also improve REM sleep, a crucial stage of sleep involved in memory and emotional recovery.

Dosage: 30 minutes before bedtime. Place drops under the tongue and then hold them in your mouth for 5 minutes. This allows them to be absorbed directly into the bloodstream through the oral mucosa. What to do after these 30 seconds? No, don't spit them out, swallow them!

Quantity: 5 drops of 10% CBD Oil .

Vitamin D3 + K2: For Healthy Bones and Immune System

Vitamin D3 plays a crucial role in regulating your circadian rhythm and can help improve sleep quality. Vitamin K2 works with D3 to support calcium in your bones and prevent it from accumulating in your blood vessels. This can indirectly contribute to better sleep by promoting a healthier overall well-being. But aren't we trying to improve our sleep? True, but vitamin D helps with that too. Vitamin D ensures the production of serotonin (the happiness hormone). Serotonin can be converted into melatonin via a complex system (which we won't bother you with) and thus contributes to a good night's sleep.

Intake: Take with your first meal.

Amount: 3000 IU for men and 1000-2000 IU for women is the optimal dose of vitamin D.

Creatine: For Energy and Recovery

Creatine is one of the most researched nutritional supplements, even more so than whey protein. It plays a key role in the production of ATP, the primary energy source for your cells. Creatine improves energy production in your muscles and mitochondria, which contributes to faster recovery after physical exertion. There is no strong scientific evidence that creatine causes hair loss; this idea is a myth.

Can you use creatine if you don't exercise? Absolutely! In fact, we consider it a must. It's a substance that occurs naturally in the body and is supplemented by consuming foods like red meat. Creatine is linked to energy production throughout the body, as every cell contains mitochondria. Various studies show that the brain also benefits significantly. More energy = better thinking and less fatigue. Simple, right?

Intake: In the morning with magnesium citrate, water and Celtic salt.

Amount: 3-5 grams

Glycine: For Faster Fall Asleep

Glycine is an amino acid that can help relax your body and mind. It can help lower your body temperature and regulate your sleep cycle, contributing to faster sleep onset and better sleep quality. In the evening, the body naturally cools down to signal that it's evening and that melatonin production can begin. Therefore, glycine also supports melatonin production.

*Don't be alarmed, but glycine tastes a little sweet!

Take: 30 minutes before going to bed.

Quantity: 3 grams

Collagen: For Healthy Joints and Skin

Collagen is an important protein in your body that contributes to the health of your skin, joints, and bones. It can also positively influence your sleep. Collagen contains amino acids like glycine and proline, which contribute to the production of melatonin, the hormone that regulates your sleep-wake cycle. Taking collagen makes it easier for your body to produce melatonin, which can lead to better and deeper sleep.

In addition, collagen helps calm the adrenal glands, which reduces the production of cortisol, the stress hormone. Lower cortisol levels promote relaxation and reduce stress, which can improve your sleep.

Intake: 30 minutes to 2 hours before bedtime.

Amount: 5-10 grams.

Chamomile Tea: For Relaxation and Sleep Promotion

Chamomile tea has been known for centuries for its calming properties. Drinking a cup of chamomile tea before bed can help relax your mind and body, which can contribute to a better night's sleep. Chamomile contains antioxidants and compounds that help reduce anxiety and promote a sense of calm. It's a natural way to improve your sleep routine without side effects.

In chamomile tea, the substance apigenin is particularly important for promoting a better night's sleep. Apigenin is a flavonoid naturally found in chamomile and is known for its calming and relaxing effects. Apigenin binds to certain receptors in the brain. These are also affected by benzodiazepines, a class of medications often prescribed for anxiety and sleep problems. By binding to these receptors, apigenin can help reduce anxiety and promote a sense of calm. This, in turn, can contribute to faster sleep onset and improved sleep quality.

Take 1-2 hours before bedtime (ideal to combine with collagen)

Ashwagandha: For Stress Reduction and Better Sleep

Ashwagandha is an adaptogenic herb known for its ability to reduce stress and promote overall health. It works by regulating cortisol production, which can help lower stress levels. Less stress often means an improved ability to fall asleep and experience a more restful sleep.

Ashwagandha also supports the nervous system by having a calming effect on the brain, which helps promote a calmer and more balanced sleep pattern. It contains many adaptogens. As the name suggests, these substances allow your body to better adapt to its environment. It can help you fall asleep faster and improve sleep quality by reducing anxiety and promoting a sense of inner peace.

*Note: We only use the supplement during stressful periods of 1-2 weeks. Continuous supplementation with Ashwaganda can help to dull your emotions.

Take: 30 minutes before going to bed.

Amount: We recommend 300-600 mg per day of a standardized extract. This extract usually contains 5% withanolides, the active components in ashwagandha.

We use all these supplements ourselves and have thoroughly researched them based on literature and experience. There's no guarantee that the supplements will work for you. Try them out and see what works for YOU! We want to emphasize again that a good night's sleep starts with a healthy biorhythm, nasal breathing, and a dark room. Address these issues first before reaching for supplements. Supplements are truly for optimization!

Alina – Sleep comfort for the hustle and bustle of everyday life.