When it comes to improving sleep quality, there is no substitute for good sleep hygiene, starting with early sunlight exposure, reducing blue light exposure in the evening, having a cool, dark sleeping environment and a warm shower before bed. If you need more support after this, my two picks for supplements are magnesium glycinate and taurine. These supplements work to downregulate the neurotransmitters responsible for brain stimulation and excitability.
Understanding Magnesium Glycinate
Magnesium is an essential mineral that plays a crucial role in over 300 reactions in the body. It's available in many forms and dosages. Magnesium glycinate is a form of magnesium that is magnesium attached to the amino acid glycine. This form of magnesium is known for its calming effects on the nervous system, making it the perfect for relaxation and improving sleep quality.
When it comes to magnesium glycinate, the recommended dosage for improving sleep is typically between 300mg per day. It is best to take magnesium glycinate in the evening, around 1 to 2 hours before bed time as it can help relax the body and prepare it for sleep.
The Role of Taurine
Taurine is an amino acid that is found in high concentrations in the brain, heart, and muscles. Taurine helps to lower cortisol and promote relaxation. Taurine can help regulate the sleep-wake cycle and promote deep, restful sleep. Additionally, taurine has been found to improve overall sleep quality and reduce the time it takes to fall asleep.
For taurine, a dosage of 3g per day is commonly recommended for promoting better sleep. Taurine can be taken in the evening or before bedtime to help calm the mind and body.
It's important to note that individual responses to these supplements may vary, so it's always best to start with the lowest effective dose and gradually increase as needed. As with any supplement, it's a good idea to consult with a healthcare provider before adding magnesium glycinate or taurine to your daily routine, especially if you have any underlying health conditions or are taking medications.