I've spent years researching sleep optimization and testing solutions. Lack of sleep severely impacts not just energy levels and productivity, but long-term health and longevity as well. Poor sleep is associated with heightened inflammation, impaired immune function, obesity, diabetes, heart disease, neurodegenerative diseases, and even earlier mortality.
The good news is that certain nootropic supplements can help induce true relaxation, extend sleep duration, increase time spent in slow wave and REM sleep, and have you waking up feeling refreshed and restored.
A crucial aspect of a good night's sleep is the sleep cycle, which consists of multiple stages, including deep sleep and REM sleep. Deep sleep is essential for the body to repair and rejuvenate itself. It plays a crucial role in memory consolidation and cognitive function. However, stress, poor lifestyle choices, and other factors can disrupt the sleep cycle, leading to sleep deprivation and insomnia.
By targeting the underlying causes of sleep disturbances, nootropics may offer a more holistic approach to addressing sleep issues. Some nootropics have been shown to enhance relaxation, reduce anxiety, and promote a state of calmness, thereby aiding in falling and staying asleep. Additionally, certain nootropics can help optimize brain health, leading to improved cognitive function during wakefulness.
In this guide, I'll explain exactly how science-backed nootropics can improve your sleep quality, length, and restoration naturally, without sedative side effects. Get ready to start waking up recharged and ready to thrive.
NooCube Sleep Upgrade
NooCube Sleep Upgrade Quick Verdict
In summary, NooCube Sleep Upgrade contains science-validated natural sleep aids shown to meaningfully improve multiple aspects of sleep. This non-addictive formula helps you fall asleep faster, sleep more soundly through the night, and wake up feeling restored. For those struggling with stress-related insomnia or poor sleep quality, NooCube Sleep Upgrade is an excellent option worth strong consideration.
NooCube Sleep Upgrade is an all-natural sleep aid supplement created by Wolfson Brands UK, the makers of the popular nootropic NooCube. This melatonin-free formula contains science-backed ingredients like magnesium, lemon balm, lavender, calcium, and vitamin D3 to promote relaxation, reduce sleep latency, increase sleep efficiency, and improve overall sleep quality.
Each serving provides clinically effective doses of magnesium citrate and calcium carbonate, essential minerals that calm the body and mind while supporting restorative sleep architecture. The highly bioavailable magnesium relaxes muscles and quiets hyperactive nerves to prepare the body for deeper non-REM and REM sleep. Calcium is included for its proven ability to reduce the time required to fall asleep and achieve deeper sleep stages.
In addition, NooCube Sleep Upgrade includes 600mg of lemon balm, a calming herb that increases GABA activity to relieve stress and anxiety. The formula also provides a 4:1 lavender extract supplying 500mg of this soothing botanical. Lavender binds to GABA receptors similar to pharmaceutical sleep aids but without the risk of dependence or impairment.
Rounding out this sleep-enhancing blend is vegan-sourced vitamin D3, which helps regulate circadian rhythms and melatonin production. Overall, this proprietary mix of minerals, vitamins, and botanicals works quickly to reduce sleep onset latency while improving sleep duration, efficiency, and satisfaction.
Pros:
- Clinically effective doses of research-backed natural ingredients
- Non-habit forming formula
- Helps fall asleep faster and stay asleep longer
- Wakes you feeling refreshed without grogginess
- Suitable for vegans
- Made in an FDA-inspected facility
Cons:
- Only available from the official website
- Higher price point than some competitor products
Performance Lab Sleep
Performance Lab Sleep Quick Verdict
Performance Lab Sleep utilizes an intelligent combination of science-backed natural sleep aids to improve sleep quality and duration. Though not as potent as prescription sleep medications, this non-habit forming formula can meaningfully enhance sleep for those struggling with insomnia or unrestful nights. It's backed by a money-back guarantee, making it a worthwhile sleep supplement to try.
Performance Lab Sleep is an all-natural sleep supplement containing magnesium, L-tryptophan, and melatonin derived from Montmorency tart cherries.
Magnesium bisglycinate and magnesium taurate provide highly absorbable forms of magnesium to activate the parasympathetic nervous system and calm the muscles and nerves for deeper relaxation.
L-tryptophan increases serotonin levels in the brain which then converts to melatonin, supporting the body's natural production of this essential sleep hormone.
Montmorency tart cherry concentrate supplies natural exogenous melatonin as well as anti-inflammatory phytonutrients to further regulate healthy sleep-wake cycles.
Together, these ingredients synergistically help reduce sleep latency, extend sleep duration, and provide more restorative sleep so you wake up feeling refreshed. The clean, vegan formula also contains no synthetic additives or allergens.
Pros:
- All natural sleep-promoting ingredients
- Balances neurotransmitters to induce sleep
- Extends sleep duration for better restoration
- Wakes you feeling energized without grogginess
- Reasonable price point
- Non-GMO and allergen-free
Cons:
- Only available through the manufacturer's website
- Large pill size may be difficult for some
- Lower magnesium dose than some alternatives
L-Theanine
L-Theanine Quick Verdict
For those seeking an effective natural sleep aid, L-theanine is a top-tier option backed by ample research. It gently promotes relaxation and sleepiness through multiple mechanisms without causing morning drowsiness or other side effects. While subtle, its impact is noticeable and reliable, especially when combined with magnesium. L-theanine is non-addictive, safe long-term, and improves next-day productivity. For an easy and inexpensive way to enhance sleep naturally, L-theanine should be strongly considered
While often touted for its calming and productivity-enhancing properties, L-theanine is also an effective natural sleep aid. As an avid biohacker, I've found taking 200mg of L-theanine before bed helps me fall asleep faster and achieve more restorative sleep.
L-theanine is an amino acid found primarily in green tea leaves that readily crosses the blood-brain barrier. It binds to neurotransmitter receptors in the brain that induce relaxation without drowsiness.
Specifically, L-theanine increases alpha brain waves, which are associated with a relaxed yet focused state of mind. It also increases levels of the calming neurotransmitters GABA and serotonin while suppressing excitatory neurotransmitters like glutamate and norepinephrine.
One study found subjects who took 200mg L-theanine daily for 8 weeks fell asleep faster, experienced longer sleep durations, and felt more refreshed in the morning. L-theanine has also been shown to reduce nighttime awakenings in children with ADHD.
For me, L-theanine provides a subtle yet noticeable relaxation that quiets my restless thoughts before bed. I find myself less likely to toss and turn, resulting in uninterrupted sleep. I also feel sharp and focused the next day, with no morning grogginess like some sleep aids cause.
With its excellent safety profile and clinical validation for improving aspects of sleep, L-theanine is one of my go-to nootropic sleep aids. The relaxation it provides is milder than pharmaceutical sleep medications but noticeable enough to make getting restful sleep easier.
Pros:
- Shortens time to fall asleep
- Increases sleep efficiency
- Non-habit forming
- Relieves pre-bedtime stress
- Enhances next-day productivity
- Very safe even long-term
Cons:
- Effects can vary individually
- May interact with some medications
- Higher cost than synthetic L-theanine
Relaxium Sleep
Relaxium Sleep Quick Verdict
Quick Verdict
While not a perfect sleep aid, Relaxium Sleep offers an affordable way to harness the power of melatonin for better sleep. Containing an evidence-based 5mg dosage of melatonin, this budget-friendly supplement can help you fall asleep faster and sleep longer without morning grogginess.
Relaxium also provides complementary natural relaxation benefits from ingredients like L-tryptophan, magnesium, and sleep-promoting herbs. If you are looking for an inexpensive melatonin supplement with bonus soothing botanicals, Relaxium Sleep is a reasonable option worth trying.
Relaxium Sleep is a dietary supplement advertised to help you fall asleep faster, sleep longer, and feel more refreshed during the day.
The formula contains melatonin, magnesium, GABA, L-tryptophan, valerian root, chamomile, passionflower, ashwagandha, and other herbal extracts.
Melatonin is likely the primary active ingredient at 5mg per serving. This dosage is supported by research showing melatonin reduces sleep latency.
Relaxium Sleep contains melatonin, magnesium, GABA, L-tryptophan, valerian root, chamomile, passionflower, and other herbs traditionally used to promote sleep. Before trying our this product we have wrote an indepth review of Relaxium Sleep and a further review analysing the ingredients of Relaxium and disucssing our opinion on the effects and dosages.
Melatonin is likely the primary active ingredient, with 5mg per serving. Studies show melatonin significantly reduces the time it takes to fall asleep in people with insomnia. The dosage in Relaxium is effective based on research.
Magnesium is another key ingredient; it activates calming neurotransmitters like GABA. However, the 100mg dose may be on the low side. Clinical studies finding sleep benefits with magnesium use higher doses of 320-500mg.
The other ingredients like valerian, chamomile, and passionflower are not supported by strong clinical evidence at the low doses in Relaxium. More research is needed to confirm their effects.
So despite the identified issues that we discussed in the reivew linked above, the potential sleep-promoting effects from melatonin at an optimal dose are still strong enough to consider Relaxium Sleep for this best Nootropics for sleep list, especially given the affordable price point. But stronger alternatives with greater clinical support do exist.
Pros:
- Contains a highly proven ingredient in melatonin at an effective 5mg dose
- Also includes magnesium, GABA, and sleep-promoting herbs
- Reasonably priced at around $25 per bottle
- Mostly positive customer reviews on effectiveness
Cons:
- Some ingredients may be underdosed
- Uses an in-house clinical trial, not peer-reviewed research
- Some complaints about the company's billing practices
Magnolia Bark Extract
Quick Verdict on Magnolia Bark Extract
Magnolia bark extract stands out to me as one of the premier natural sleep aids available today. It contains two powerful compounds, honokiol and magnolol, that provide robust GABAergic effects to calm the body and mind for sleep. Multiple studies demonstrate magnolia bark's ability to reduce sleep latency, extend sleep duration, and improve sleep satisfaction.
The anxiolytic and anti-stress properties offer natural relaxation without the risks of prescription sedatives. While the effects are milder than pharmaceuticals, magnolia bark extract delivers noticeable tranquility to quiet an overactive mind before bed. If you struggle with racing thoughts or a stressed mind delaying sleep onset, magnolia bark extract is an excellent natural solution worth trying.
It's been shown to prolong sleep time while avoiding morning sedation or dependence. The anxiolytic effects promote relaxation to help you fall asleep faster.
Magnolia bark extract has quickly become one of my personal favorite natural sleep aids. Derived from the bark of the Magnolia officinalis tree, magnolia bark extract contains two bioactive compounds called honokiol and magnolol that provide potent anxiolytic and sleep-promoting benefits.
Multiple studies demonstrate that honokiol and magnolol act as natural benzodiazepines - they bind to GABA receptors in the brain much like prescription anti-anxiety medications. By stimulating GABA activity, they allow more chloride ion influx, which quiets overactive nerves and reduces neuroexcitation.
In other words, magnolia bark extract supplementation induces a deep sense of relaxation while taming a restless mind and hyperactive nervous system. For those who struggle to fall asleep because they simply cannot turn off stress-fueled thoughts, magnolia bark extract can provide the gentle yet effective relaxation needed to unwind and ease into slumber.
In randomized controlled trials, magnolia bark significantly increased sleep duration and quality compared to placebo. Researchers attribute this to the anxiolytic and anti-stress effects of honokiol and magnolol. Study participants fell asleep faster, stayed asleep longer, and reported higher sleep satisfaction.
Yet unlike addictive sleep medications, magnolia bark extract did not cause impairments upon waking or any significant side effects. There was no morning grogginess or hangover feeling that made it hard to get out of bed.
For me, magnolia bark tea or a 200mg supplement 30 minutes before bed delivers noticeable tranquility. My racing mind settles down, muscles relax, and I drift into rejuvenating sleep. I'm able to sleep through the night and wake up feeling refreshed. The anti-anxiety benefits also make magnolia bark extract an excellent sleep aid for stressful times.
If you're looking for natural sleep promotion without the risks of habit-forming pharmaceuticals, magnolia bark extract is a research-backed option worth exploring. This fascinating botanical provides robust GABAergic relaxation to ensure you fall asleep faster and wake up revitalized.
Pros:
- Contains natural compounds that increase GABA activity and induce relaxation
- Clinically shown to reduce sleep latency and extend sleep duration
- Allows you to fall asleep faster by calming an anxious mind
- Enables longer sleep time throughout the night
- Waking up feeling refreshed without morning grogginess
- Non-habit forming and not associated with side effects
- Provides natural anxiolysis to improve stress-related insomnia
- Also beneficial for relieving anxiety during the day
Cons:
- Effects may be too mild for some people
- Lower potency than prescription sleep medications
- Requires taking about 30 minutes before bed
- Limited human research on long-term safety
- Potential for minor stomach upset in sensitive individuals
- Slightly bitter taste may be unpleasant
- Higher cost than synthetic sleep aids
PharmaGABA
Quick Verdict on GABA
Having extensively researched natural sleep aids, I find GABA to be one of the most reliable for calming the mind and body before bed. As our main inhibitory neurotransmitter, GABA is essentially nature’s off switch for the nervous system. It flips the body from fight-or-flight to rest-and-relax mode.
Based on numerous customer reviews, GABA supplements consistently provide noticeable tranquility and anxiety relief for most people. Studies also validate GABA’s ability to increase time spent in deep non-REM sleep for improved restoration.
While GABA has poor oral bioavailability, certain forms like PharmaGABA optimize absorption. Anecdotally, I’ve found taking 200mg PharmaGABA 30 minutes before bed successfully unwinds my mind for sleep. For individuals struggling with a “too wired to sleep” feeling, GABA is an excellent natural sleep aid worth exploring. Just be aware quality GABA supplements can be pricier than synthetic solutions.
If you're looking to spend more time in the deepest, most physically restorative stages of sleep, the natural compound PharmaGABA can help get you there.
PharmaGABA is a premium form of GABA (gamma-Aminobutyric acid) produced via a natural fermentation process. As the brain's primary inhibitory neurotransmitter, GABA reduces overall brain activity and nervous system excitation. It flips the body from an aroused sympathetic state to a relaxed parasympathetic state.
By binding to GABA receptors, PharmaGABA allows more chloride ion influx, which quiets overexcited neurons. This powerful calming effect prepares the body and mind for sleep.
Human studies using doses of 100-200mg PharmaGABA demonstrate its ability to increase time spent in slow wave non-REM sleep, the stage when physical recovery occurs. PharmaGABA also significantly decreased awakenings during the night in a dose-dependent manner.
Not only does this deepen the most restorative sleep phase, but it prevents sleep disruptions which impair sleep quality. Participants fell back asleep easier and slept through the night with fewer disturbances.
An added benefit of PharmaGABA is its natural anxiolytic activity. By reducing neuronal excitability, it eases anxiety, nervousness, and stress before bed. This enables the mind to unwind, stop racing, and initiate the sleep process.
For individuals who struggle with jittery nerves, a restless mind, and frequent night awakenings, PharmaGABA can induce a state of relaxation while supporting rejuvenating deep sleep. The calming brain effects translate to waking up feeling refreshed and restored.
Pros:
- Increases time spent in deep non-REM sleep
- Reduces sleep disruptions
- Lowers cortisol and relieves anxiety
- Non-habit forming and safe
Cons:
- Effects may vary individually
- Occasional daytime sedation
- Low oral bioavailability -Small risk of digestive upset
Genius Sleep Aid
Genius Sleep Aid Quick Verdict
Genius Sleep Aid is a cutting-edge solution for those seeking a natural, non-habit-forming means to improve sleep quality. With a blend of scientifically-backed ingredients, this supplement targets the root causes of sleep disturbances, providing a comprehensive approach to better rest. From reducing anxiety to optimizing sleep cycles, Genius Sleep Aid offers a multifaceted approach to sleep enhancement. If you're looking for a well-rounded, natural sleep aid that goes beyond mere sedation, Genius Sleep Aid deserves serious consideration.
Genius Sleep Aid is a premium sleep supplement designed to not only help you fall asleep but also enhance the overall quality of your sleep. Created by The Genius Brand, this product combines essential vitamins, amino acids, and herbal extracts to create a holistic sleep solution.
The formula includes ingredients like L-Theanine, Glycine, and Inositol, which are known for their calming effects on the brain. These compounds work synergistically to reduce anxiety and promote relaxation, setting the stage for a peaceful night's sleep.
One standout ingredient is L-Theanine, an amino acid that has been shown to increase alpha brain waves, promoting a state of relaxation without drowsiness. This helps ease the transition into sleep, allowing you to drift off more naturally.
Genius Sleep Aid also contains a small amount of melatonin, a hormone that regulates the sleep-wake cycle. Unlike many sleep supplements that rely heavily on melatonin, Genius Sleep Aid uses it sparingly to support the body's natural rhythms without overwhelming the system.
Additionally, Genius Sleep Aid includes Rutaecarpine, a unique compound that helps metabolize caffeine. This is particularly beneficial for those who consume caffeine later in the day, as it can help negate its sleep-disrupting effects.
The combination of these ingredients results in a sleep aid that not only helps you fall asleep but also improves the overall quality and restoration of your sleep. Users report waking up feeling more refreshed and energized, without the grogginess often associated with sleep aids.
Genius Sleep Aid is made in a GMP-certified facility, ensuring quality and purity. It's also free from artificial fillers and preservatives, making it a clean and natural option for improving sleep.
In conclusion, Genius Sleep Aid offers a multifaceted approach to sleep enhancement, addressing not just the symptoms but the underlying causes of sleep disturbances. Its blend of scientifically-backed ingredients works in harmony to promote relaxation, optimize sleep cycles, and ensure a refreshing wake-up. For those seeking a natural, comprehensive solution to sleep challenges, Genius Sleep Aid is a compelling option worth exploring.
Pros
- Comprehensive formula targeting various aspects of sleep
- Contains L-Theanine for relaxation without sedation
- Includes Rutaecarpine to counteract caffeine's effects
- Non-habit forming and suitable for long-term use
- Vegan-friendly and free from artificial additives
- Positive user reviews on effectiveness
Cons:
- Only available through select online retailers
- Some users may prefer a higher melatonin content
- Price point may be higher than some competitor products
Oleamide
Quick Verdict
I find oleamide to be a really fascinating compound. The fact that it's produced naturally in the brain and accumulates during sleep deprivation suggests it plays an important role in regulating healthy sleep.
Oleamide's multimodal mechanisms of action are intriguing too - it seems to provide a more holistic approach compared to single-target medications. While more research is definitely needed, the current evidence indicates oleamide could be an effective natural tool for improving sleep quality.
In addition to the supplements listed above, one fascinating natural compound for enhancing sleep is oleamide. Oleamide is an endogenous fatty acid amide found naturally in the cerebrospinal fluid and produced in the brain.
Studies show that oleamide accumulates during periods of sleep deprivation, indicating it plays a key role in regulating normal sleep. When administered to animals, oleamide has been shown to shorten sleep latency, increase overall sleep time, and induce REM sleep.
It's believed oleamide promotes sleep through several mechanisms - increasing serotonin, activating GABA receptors, boosting levels of the endocannabinoid anandamide, and inhibiting gap junction communication between neurons.
Through these diverse effects, oleamide helps calm overactive wakefulness-promoting areas of the brain to usher in deeper sleep states. It has a similar sleep-inducing profile to THC but without binding to cannabinoid receptors directly.
Given its natural origins and multifaceted sleep-promoting activities, oleamide is an exciting compound that may offer advantages over single-target synthetic sleep aids.
Early research indicates oleamide quickly induces sleepiness and helps maintain uninterrupted sleep throughout the night. More human trials are still needed, but current evidence suggests oleamide supplementation could provide an effective natural way to improve sleep quality through the body's own mechanisms.
Pros
- Endogenous compound produced naturally in the brain
- Accumulates during sleep deprivation and induces sleep when administered
- Multimodal mechanisms - increases serotonin, GABA, anandamide, etc.
- Calms overactive wake-promoting brain areas
- Rapidly induces sleepiness and maintains uninterrupted sleep
- May be more holistic than single-target sleep medications
- Early research shows promise as an effective natural sleep aid
Cons
- Limited human research exists currently
- Effects can vary individually
- Optimal dosing is still being determined
- Long-term safety profile not yet fully characterized
- Interactions with medications not well-understood
- Possibility of side effects like nausea or headaches
Spotfiy Episode discussing sleep promoting Nootropics.
What are the best nootropics for sleep in 2023?
In 2023, the best nootropics for sleep include NooCube Sleep Upgrade, Performance Lab Sleep, L-Theanine, Relaxium Sleep, Magnolia Bark Extract, PharmaGABA, and Genius Sleep Aid. These focus on improving sleep quality and duration.
How do nootropics improve sleep quality?
Nootropics enhance sleep quality by targeting the underlying causes of sleep disturbances, such as stress and imbalanced brain function, leading to deeper and more restorative sleep.
Can nootropics help with insomnia?
Yes, certain nootropics have been shown to reduce insomnia by promoting natural sleep and improving sleep patterns.
How does REM sleep benefit from nootropics?
Some nootropics can extend the REM sleep stage, a crucial phase for cognitive function and memory consolidation.
What is the role of amino acids in sleep supplements?
Amino acids like L-Theanine in sleep supplements play a vital role in calming the mind and body, promoting better sleep quality.
How can Performance Lab Sleep aid in improving sleep?
Performance Lab Sleep utilizes natural nootropics and sleep aids to enhance sleep duration and quality, making it one of the best nootropics for sleep in 2023.
Why is sleep deprivation a concern?
Sleep deprivation can lead to cognitive function decline, stress hormone increase, and overall health issues, emphasizing the need for quality sleep.
How do nootropics affect the sleep cycle?
Nootropics can optimize the sleep cycle by promoting deep sleep, reducing sleep onset latency, and ensuring a restful sleep phase.
Are there natural nootropics designed to promote better sleep?
Yes, there are natural nootropics like magnolia bark extract and L-Theanine that are designed to promote better sleep and improve the quality of sleep.
How many hours of sleep is recommended for optimal brain function?
For optimal brain function, at least seven hours of sleep is recommended by the American Academy of Sleep Medicine.
Can nootropics help if I'm sleep deprived?
While nootropics can enhance sleep quality and reduce sleep deprivation effects, it's essential to prioritize getting enough sleep every night.
What's the connection between sleep quality and cognitive function?
Sleep quality plays a crucial role in cognitive function. A better night's sleep can lead to improved focus, memory, and overall brain health.
Are there any nootropics that block the production of stress hormones?
Some nootropics have calming effects that can reduce stress and indirectly block the production of stress hormones, promoting restful sleep.
How do natural sleep aids in nootropics work?
Natural sleep aids in nootropics, like amino acids and herbal extracts, work by promoting relaxation, reducing stress, and optimizing the sleep cycle for a better night's sleep.
Why have nootropics become increasingly popular for sleep improvement?
Nootropics have become increasingly popular as they offer a holistic approach to sleep improvement without the side effects of traditional sleep medications.
