Let\u2019s be real: We\u2019re all just trying to sleep better\u2026and even more so lately, given the stressful times we\u2019re living in. <\/p>\n\n\n\n
From cryotherapy and infrared saunas<\/a> to sleep masks<\/a> and adaptogens<\/a>, there are so many different options treatments and products that promise to help you fall asleep, stay asleep, and everything in between. <\/p>\n\n\n\n More recently, a slew of cognitive enhancers has entered the market, promising deeper, better sleep. Enter: nootropics.<\/p>\n\n\n\n What exactly are nootropics\u2014and can they help you sleep better? Here’s everything you need to know. <\/p>\n\n\n\n \u201cEssentially, a nootropic is an ingredient that directly impacts the availability of neurotransmitters in the trillion synapses in your brain,\u201d explains Dan Freed, founder and CEO of the nootropics company Thesis<\/a>, which offers personalized nootropics for clients based on a quiz they take on the website. <\/p>\n\n\n\n As Freed explains, everything you think and feel is controlled by your levels of these neurotransmitters\u2014your body’s chemical messengers, which carry messages from one nerve cell to another. <\/p>\n\n\n\n When you’re incredibly happy, for example, it’s because of the dopamine, serotonin, and norepinephrine, says Freed, while sleep is related to gamma aminobutyric acid (GABA), another neurotransmitter. <\/p>\n\n\n\n \u201cJust as you can use nootropics during the day to get your neurotransmitters to the optimal balance for energy, focus, and memory, you can use nootropics at night to achieve quality sleep,\u201d says Freed. <\/p>\n\n\n\n Nootropics (also known as \u201csmart drugs\u201d) can help enhance cognitive function, allowing your brain to function better and release those neurotransmitters that will then lead to better memory, more focus, more relaxed sleep, and so forth. <\/p>\n\n\n\n These supplements all have different functions, so it\u2019s important to look for the ones that target sleep issues in particular if that’s your concern. (Here’s what you need to know about OTC sleep aids<\/a>.)<\/p>\n\n\n\n As we stated previously, certain nootropics can help enhance the neurotransmitters you need for good, quality sleep<\/a>.<\/p>\n\n\n\n When you add these nootropics to your daily routine, the idea is that the correct neurotransmitters will be in balance, giving your body the signals it needs to regulate your sleep cycle.<\/p>\n\n\n\n \u201cThere are several nootropics out there, and they all have different benefits,\u201d says David Tomen, founder of comprehensive wellness website Nootropics Expert<\/a>.<\/p>\n\n\n\n When it comes to sleep specifically, Tomen says you want to look for nootropics that will control and enhance your regular sleep cycle\u2014also called circadian rhythm<\/a>\u2014so you know when to fall asleep at night and rise naturally. <\/p>\n\n\n\n You also want to use nootropics that will activate the neurotransmitters responsible for less stress and drowsiness, he says.<\/p>\n\n\n\n “Ideally, you\u2019d also want to be able to take nootropics close to bedtime that suppress the neurotransmitters responsible for wakefulness and keeping us energized,” adds Tomen. <\/p>\n\n\n\n Below are the best nootropics to take for sleep, according to Freed and Tomen. (Learn about maca root<\/a> and its sleep benefits.)<\/p>\n\n\n\n Yup, that tried-and-true supplement is a nootropic, says Tomen. \u201cStudies have shown<\/a> that melatonin<\/a> has a key role in regulating the sleep-wake cycle and circadian rhythm, which means it helps your brain know when it\u2019s time to go to sleep at night,\u201d he explains. (Here’s how melatonin patches work<\/a>.)<\/p>\n\n\n\n Magnesium has been known to reduce classic signs and symptoms of insomnia<\/a>, such as trouble falling asleep and shorter sleep durations per night. Magnesium bisglycinate, which relaxes muscles, and magnesium threonate, which calms the nervous system, are two types of magnesium that can help aid in sleep. <\/p>\n\n\n\n \u201cOur partner, Andrew Huberman<\/a>, PhD, has conducted a lot of research on nootropics for sleep, and L-theanine was found to increase both sleep duration and latency<\/a>,\u201d says Freed. L-theanine can help reduce anxiety in order to prime your body for better sleep.<\/p>\n\n\n\n Another favorite of Freed, apigenin can also help reduce anxiety<\/a>, allowing the body to relax into sleep. Apigenin is also found in chamomile.<\/p>\n\n\n\n \u201c5-HTP is the precursor to serotonin, which boosts the good mood feeling in the body,\u201d explains Tomen. \u201cIt\u2019s used for sleep because, again, serotonin is the precursor to melatonin, and that regulates the sleep cycle.\u201d One study found people who took 5-HTP went to sleep quicker<\/a> and slept more deeply than those who took a placebo.<\/p>\n\n\n\n \u201cThe main issue with nootropics right now is that since they\u2019re a supplement, they\u2019re not regulated by the FDA,\u201d notes Freed. \u201cAnd this means that you can buy a lot of fake, cheap, poorly sourced options on the market, which may cause more harm than good\u2014or they may no longer do what they\u2019re required to do.\u201d <\/p>\n\n\n\n There are two clear ways to differentiate between low- and high-quality nootropic products, says Freed. <\/p>\n\n\n\n The first is that the product was produced in a CGMP facility or one that follows the FDA\u2019s Current Good Manufacturing Practice regulations. This means the manufacturer\u2019s process and facilities follow regulations for proper design, monitoring, and control.<\/p>\n\n\n\n \u201cThe second is the gold standard for nootropics: third-party lab testing,” says Freed. “Most nootropic brands do not test their products at third-party labs, but the best nootropics companies will get an external lab to confirm that the ingredients in their products are pure and don\u2019t include any biological contaminants or other harmful ingredients.” <\/p>\n\n\n\n You should ask a brand for its third-party lab certificate if it\u2019s not listed on the site, suggests Freed.<\/p>\n\n\n\n Additionally, Tomen recommends you always check the nutrition labels of nootropics when you buy them: Just because a supplement advertises it contains a certain nootropic, that doesn\u2019t mean it contains the correct amount of the ingredient. <\/p>\n\n\n\n \u201cIt isn\u2019t that you should look for a certain number of milligrams, but since ingredients are always listed in the order of most prominent to least, the nootropic you\u2019re looking for should be closer to the top of the list,\u201d he says.<\/p>\n\n\n\n Below are some recommended brands and products that source their products carefully and can help with sleep.<\/p>\n\n\n\n Try:<\/strong> The Dream Light<\/a>, formulated with reishi, melatonin, and L-tryptophan <\/p>\n\n\n\n Try:<\/strong> The Thesis Starter Kit<\/a>, with specific blends for energy, creativity, calm, and focus<\/p>\n\n\n\n Try:<\/strong> The Dream Powder<\/a>, formulated with melatonin, L-theanine, and magnesium<\/p>\n\n\n\nWhat is a nootropic?<\/h2>\n\n\n\n
What is the connection between nootropics and sleep?<\/h2>\n\n\n\n
The best nootropics for sleep<\/h2>\n\n\n\n
Melatonin <\/h3>\n\n\n\n
Magnesium <\/h3>\n\n\n\n
L-theanine <\/h3>\n\n\n\n
Apigenin <\/h3>\n\n\n\n
5-HTP <\/h3>\n\n\n\n
How to find quality nootropics<\/h2>\n\n\n\n
Product recommendations<\/h3>\n\n\n\n
Kin Euphorics <\/h4>\n\n\n\n
Thesis<\/h4>\n\n\n\n
Beam<\/h4>\n\n\n\n
Form Nutrition<\/h4>\n\n\n\n