E52 · The Best All Natural Sleep Aids (& Dangers of Sleep Meds)

Nowadays, good sleep feels harder to come by. Over a third of U.S. adults sleep less than seven hours a night, which leads to cognitive issues, mood swings, weight gain, and even serious health risks like diabetes and cancer—not to mention the thousands of car crashes linked to drowsy driving each year. With sleep being so critical, many turn to natural sleep aids as a safer prescription alternative. But not all are created equal, and finding the right one can be overwhelming. In this episode, I’ll share my own experiments and research-backed insights on which sleep aids work and which ones to avoid. Let’s dive into the science of better sleep. Listen on Spotify, Apple, Amazon Music, iHeart Radio, or anywhere you listen to podcasts. Watch on YouTube. Read The Article: The Best All Natural Sleep Aids (& Dangers of Sleep Meds) Things Mentioned: Magnesium: I alternate taking NOW Supplements, Magtein™ (magnesium threonate), and Solaray magnesium glycinate every other night for about 30 minutes before bed.   Performance Lab Sleep is a high-quality natural sleep aid designed to promote deep, restorative sleep without harsh sedatives. It’s third-party tested, it uses NutriCaps® prebiotic capsules instead of cellulose or gelatin capsules. It is made with only 4 scientifically backed ingredients to enhance relaxation and support healthy melatonin production. Vitamin D: Get sunlight whenever you can, especially in the morning. If it's hard to do or you're in a place with little sun, try using a light therapy lamp. You can also take a Vitamin D3 supplement, especially in darker months. I take Performance Labs D3+K2 from October to March with the combination of D3+K2 being found to improve absorption and efficacy. The DMinder app (android, iOS) helps track your sun exposure and the best times for it. Aim for 10,000 lux of sunlight, which only takes a minute on sunny days or up to 30 minutes on cloudy days. If you can't go out in the morning, try before 10:00 a.m., or use a light therapy lamp if you can't go outside at all. L-Theanine: I’ve taken the sublingual Superior Source brand but I tend to take it in capsule form with a brand like Now Supplements. A dose of 100-600mg is most effective. Ashwagandha: An effective dose of ashwagandha typically ranges from 300 mg to 600 mg per day. I have found that I do well with slightly higher doses so I take one capsule (650mg) of Integrals Ashwagandha a few times a week. Saffron: I use the brand Luma Nutrition and take one capsule (88.5mg) about twice a week.  (Note: make sure not to take high doses (12-20 grams) which can be fatal.) Fermented Foods: My goal is a daily serving of probiotics and fermented food.  Sauerkraut is one of the best sources and easiest to make and buy but I just can’t get myself to like the stuff.  I tend to stick to yogurt, kimchi, apple cider vinegar, and kefir (which my son loves just drinking from the bottle out of the straw with me). I also occasionally take a probiotic from Primal Blueprint, Connect With MindBodyDad (The Growth Kit HQ): ⁠⁠Weekly Newsletter⁠⁠ ⁠⁠www.MindBodyDad.com⁠⁠ Instagram⁠⁠ (MindBodyDad)⁠⁠ ⁠Instagram (The Growth Kit)⁠ ⁠⁠Twitter⁠⁠ ⁠⁠Facebook⁠ Affiliate Disclosure