
# The Power of Restful Sleep
Sleep is an essential ingredient for maintaining optimal productivity and focus during the day.
By integrating some simple yet impactful habits into your routine, you can accelerate the time it takes to fall asleep and enhance the overall quality of your sleep.

## Minimize Caffeine Intake
<LinkSubstance substance="caffeine">Caffeine</LinkSubstance>, a potent stimulant, can be a double-edged sword. While it can boost your energy levels during the day, it can also significantly disrupt your sleep patterns<Ref id="habit4"/>. With a half-life of up to 9.5 hours, that afternoon coffee may keep you alert even 12 hours later. To mitigate this, try reducing your overall caffeine intake and restrict its consumption to within 4 hours of waking.
## Embrace Morning Sunlight
Your circadian rhythm, the internal clock that regulates your sleep-wake cycle, greatly benefits from exposure to morning sunlight<Ref id="habit5"/>. To keep your circadian rhythm in sync, make an effort to spend some time outdoors as soon as you wake up. A short 5 - 10 minute morning stroll is typically sufficient. Keep in mind that viewing sunlight through windows or wearing sunglasses can diminish the effect, so it's best to embrace the morning sun without these barriers.

## Limit Evening Exposure to Blue Light
The blue light emitted from lamps and digital devices can interfere with your circadian rhythm and disrupt your sleep patterns<Ref id="habit1"/>. To counteract this, it's advisable to avoid exposure to blue light sources for at least 90 minutes before your intended bedtime.


## Optimize Bedroom Temperature

Your sleep environment plays a crucial role in your sleep quality. Setting your bedroom temperature between 16 and 19 degrees Celsius (or 60-67 Fahrenheit) can enhance your ability to fall asleep<Ref id="habit3"/>. This optimal temperature range can vary among individuals, so feel free to adjust as needed. Additionally, taking a warm bath or shower before bedtime can further promote sleep onset<Ref id="habit6"/>.

## Abstain from Alcohol Before Sleep
While alcohol might seem like an effective sleep aid, it can actually diminish the quality of your sleep<Ref id="habit2"/>.
Even moderate consumption can negatively impact your sleep patterns and leave you feeling less rested upon waking. It's therefore advisable to avoid alcohol for several hours before your intended bedtime.

## Reserve Your Bed for Sleep
Creating a strong mental association between your bed and sleep can be a powerful strategy for improving your sleep quality. This means avoiding activities such as working or watching movies in bed. Aim to use your bed exclusively for sleep and relaxation, and make it a habit to leave your bed promptly upon waking.

By incorporating these strategies into your routine, you'll be well on your way to achieving better, more restful sleep, leading to increased productivity and wellness during your waking hours.

## Restrict Food Intake Before Bedtime

Eating close to bedtime can interfere with your sleep quality and even lead to sleep disturbances. When you eat, your body needs to metabolize the food, which can keep it in an active state that is not conducive to sleep. Furthermore, late-night meals, especially those high in fat or sugar, can lead to indigestion or acid reflux, causing discomfort and making it harder to fall asleep. Therefore, it's recommended to finish eating at least two to three hours before your planned bedtime. If you feel hungry close to bedtime, opt for a light, easily-digestible snack rather than a full meal. By maintaining this habit, you'll set the stage for a more restful night's sleep and wake up feeling more refreshed and energized.




Discover simple, practical habits that can expedite your sleep onset time and elevate the overall quality of your sleep.

Habits for improving sleep


Sleep is a fundamental part of human health, greatly influencing our productivity, focus, and overall well-being.
Inadequate sleep can have a significantly negative impact on human functioning by decreasing productivity, impairing both short-term and long-term memory, and even negatively affecting mood.<Ref id="sleep1" />

In this article, we delve into a selection of natural supplements that have demonstrated reliability in enhancing sleep quality.
Our focus is on substances with minimal to no adverse side-effects, which can be consumed safely on a regular basis.
While other substances like alcohol may aid in inducing sleep, they often deteriorate the overall sleep quality and can pose potential health risks, so they won't be included in this discussion.

## L-theanine
<LinkSubstance substance="l-theanine">L-theanine</LinkSubstance> is a renowned substance, widely acknowledged for its anxiety-reducing and calming properties.
This organic compound is primarily found in plant and fungal species and shares a similar structure with the amino acids glutamate and glutamine.
Its chemical name is L-γ-glutamylethylamide, with the 'L' representing the specific orientation of the molecule.
Generally, theanine refers to L-theanine, the form in which it is naturally most found.

Aside from its calming properties, L-theanine has a unique interaction with <LinkSubstance substance="caffeine">caffeine</LinkSubstance>, potentially mitigating the wakefulness induced by the latter.

A dosage of 200-400mg of L-theanine taken approximately 45 minutes before bedtime can help enhance sleep onset.

## Magnesium

Studies have indicated that <LinkSubstance substance="magnesium">magnesium</LinkSubstance> can facilitate faster sleep onset and promote longer sleep durations<Ref id="sleep6"/>.
However, supplementation with magnesium is only beneficial if you're deficient in this mineral, which may not be the case if you maintain a balanced diet.
If you suspect that your diet may not provide adequate magnesium, we recommend supplementing with at least 200mg of magnesium bisglycinate before bedtime to augment your sleep quality.

## Apigenin

<LinkSubstance substance="apigenin">Apigenin</LinkSubstance> is a naturally occurring compound found in many plants, such as; celery, celeriac, chamomile and parsley.<Ref id="Apigenin01"/>
Apigenin has been shown to have a muscle-relaxing and sedative effect.<Ref ids={["sleep4", "sleep5"]}/>
This substance is often consumed through chamomile tea, but can also be purchased in capsules.
A good dosage for apigenin is 50mg before bedtime.

## Ashwagandha

<LinkSubstance substance="ashwagandha">Ashwagandha</LinkSubstance>, scientifically referred to as Withania somnifera, is a plant in the nightshade family that is found in various parts of the world.<Ref id="Ashwagandha01"/> It has a rich history of use in traditional Indian medicine. The term somnifera translates to "sleep-inducing" in Latin, while the name 'ashwagandha' is derived from the Sanskrit words 'ashva' (meaning horse) and 'gandha' (meaning smell), which reflect the herb's reputed calming properties and unique aroma.<Ref id="Ashwagandha02"/>

Ashwagandha has been shown to reduce cortisol levels, thus mitigating stress<Ref ids={['sleep2', 'sleep3']} />, which is a common factor that inhibits sleep. If you experience elevated stress levels at night, ashwagandha supplementation may help in soothing your nerves and facilitating quicker sleep onset.

## Melatonin

<LinkSubstance substance="melatonin">Melatonin</LinkSubstance> is a hormone that your body naturally produces in response to the circadian rhythm. It can be supplemented to rectify irregular sleep schedules caused by factors such as night shifts or jet lag. However, if you have a consistent sleep schedule, supplementing with melatonin may not provide additional benefits, and its usage in such circumstances is not generally recommended.

## Glycine

<LinkSubstance substance="glycine">Glycine</LinkSubstance> is another supplement that has demonstrated promising results in enhancing sleep quality and reducing fatigue when taken before bedtime.<Ref id="sleep7" /> This amino acid contributes to sleep enhancement by lowering the core body temperature, a vital factor in sleep regulation. Additionally, glycine boosts serotonin levels, a neurotransmitter that plays a crucial role in sleep regulation.

A dosage of 2-3g of glycine before bedtime is recommended to optimize sleep quality.

In conclusion, while these supplements can significantly enhance sleep quality, it's important to remember that they should be used as part of a holistic approach to improving sleep, which includes maintaining a consistent sleep schedule, optimizing your sleep environment, and adopting healthy lifestyle habits. Always consult with a healthcare professional before starting any new supplementation regimen.



Several supplements can improve your sleep, reduce insomnia and make you feel more rejuvenated the next day.

Supplements for improving sleep





With several pillars of health to consider when seeking to optimize your overall wellness, many often forget about sleep and its importance. As a result, many fail to reach the deep stages of sleep and instead wake up unproductive, unenergized, and frankly unhappy a lot of the time.

Whether or not this is a result of the persistent _hustle culture_ or _sleep when you're dead_ analogy that is constantly being pushed in today's society, it's undeniable the vital importance of quality sleep.

Additionally, it's often debated how many hours of sleep we require on a nightly basis in order to achieve an optimal level of rest. While it's typically agreed upon that 7-9 hours is ideal, sleep duration is not the only component of sleep quality to consider; it's also important to consider and understand the entirety of the sleep cycle and the role it plays in sleep quality.

With that said, in what follows, we'll be defining the four stages of the sleep cycle, their roles, and how you can optimize your sleep schedule so as to wake up feeling refreshed and recharged every time.

## The Four Stages of Sleep

Generally speaking, there are four stages of sleep that one enters throughout a period of rest. These four stages are as follows: awake, light sleep, deep sleep, and the ever-popularized REM sleep.

Notably, the first three stages are categorized as NREM, or non-REM sleep, with the fourth stage, of course, being REM sleep…

While each is important in their own respect, they all play individual roles in maintaining and achieving optimal sleep quality, thus improving and optimizing one's mental and physical health in the process.

Additionally, as you progress through each stage of the sleep cycle, it becomes increasingly more difficult to be awoken, hence the deeper the sleep. With that said, the following will be a detail into what each stage of sleep is and what role it plays in the sleep cycle.

### Stage 1: Awake

Obviously stated, stage one of the sleep cycle is the phase in which you first place your head on the pillow with the aim of falling asleep. Evidently, the time it takes for you to reach stage two will largely depend on how tired you are and how isolated your environment is from distraction.

Because your body and brain have yet to fully relax, brain activity is still apparent in this stage. As such, you may experience brief moments of “dozing” with brief moments of awakening.

In short, this stage can be characterized by the time spent in bed to the moment at which you officially fall asleep. Stage 1 typically lasts 1-5 minutes.

### Stage 2: Light Sleep

Once you've dozed off into a state of subdued unconsciousness and your muscles have fully relaxed, your body will begin to slow its breathing, reduce its heart rate, and reduce its internal body temperature. This is what characterizes stage two of the sleep cycle.

While many consider this to be _sleep_, your brain still shows small amounts of activity, thus defined as _light sleep_. While this stage typically lasts anywhere between 10-30 minutes during the first sleep cycle, it depends largely, however, on how isolated your environment is from distraction; many can still be awoken quite easily in stage two…

### Stage 3: Deep Sleep

Otherwise known as _deep sleep_, stage three is arguably the most important stage for restoration and recovery. Without reaching deep sleep, you're likely to awake groggy and grumpy.

Characterized by a further reduction in breathing rate, heart rate, pulse, and brain activity, stage three is known to be a difficult stage to awake someone from their slumber. Further, it's also the stage that promotes blood flow, muscular recovery, hormonal release, and cellular repair.

Notably, stage three is the longest of the first three stages, especially during the first half of the night. Upon exiting this stage, you'll have officially entered what's known as REM sleep…

### Stage 4: REM Sleep

REM sleep is the stage at which we experience rapid eye movement and it becomes increasingly longer as the night goes on. In other words, while the first phase of REM may only last a few minutes, the final phase may last upwards of an entire hour.

Unlike the first three stages which happen to experience a reduction in brain activity, breathing, and heart rate, stage four happens to result in the opposite. As such, this stage is scientifically presumed to be imperative for cognitive functions such as memory, deep learning, and creativity.

As you can imagine, REM sleep is likely where you'll experience the most vivid of dreams… Because of this, REM sleep is also characterized by a level of paralysis, intended to inhibit body movement so as to not physically act out the dreams you're experiencing.

## Optimizing Your Sleep

There are several ways to improve your overall sleep quality, whether it be lifestyle interventions or otherwise…

Firstly and arguably most importantly, it's imperative that you follow a consistent sleep schedule. Failing to do so will only result in a disruption to your internal clock, thus an impairment to your overall sleep quality.

Unfortunately, this can't always be avoided, as life can become quite busy… In such a case, it's your personal responsibility to do all that you can to optimize your sleep environment so as to increase the likelihood of a quality night's sleep.

Some of the best practices and lifestyle interventions to aid in such an endeavour include but are certainly not limited to the avoidance of blue light before bed, the reduction of caffeine consumption, the frequency of exercise, the optimization of your bedroom temperature, and if need be, the use of melatonin supplementation.

If sleep persists to be of concern and the lifestyle interventions discussed above are largely ineffective, it might be best to consult with a sleep expert or medical doctor to further examine your biology and physiology.

The good news is that there is an abundance of solutions no matter where you land on the spectrum of sleep quality! It's up to you, however, to seek out said solutions.





We'll be defining the four stages of the sleep cycle, their roles, and how you can optimize your sleep schedule.

The Four Stages of the Sleep Cycle


# The Science of Sleep and Nootropics: How They Can Help You Get Better Rest

## Introduction

In today's fast-paced world, many people struggle to achieve a good night's sleep. This article will explore the science behind sleep and how nootropics, a category of cognitive-enhancing supplements, can help improve sleep quality and overall well-being. We will also discuss popular nootropics that have been shown to promote better rest.

## The Science of Sleep

Sleep is a crucial component of our daily lives and plays a significant role in maintaining our physical and mental health. It is during sleep that our body repairs and rejuvenates itself, our memories are consolidated, and our brain cleanses itself of harmful toxins. There are two primary phases of sleep: rapid eye movement (REM) and non-rapid eye movement (NREM). NREM sleep is further divided into three stages, with deep sleep occurring during stages 3 and 4.

A typical sleep cycle consists of alternating between NREM and REM sleep, with deep sleep primarily occurring in the first half of the night. The duration and quality of each sleep stage have a direct impact on our overall sleep quality and, ultimately, our health.

## Nootropics: A Potential Solution for Better Sleep

Nootropics are a class of supplements and drugs that have been shown to improve cognitive function, memory, creativity, and motivation. Some nootropics have also demonstrated potential in promoting sleep quality by addressing various sleep-related issues such as insomnia, sleep latency, and sleep disturbances.

The benefits of nootropics for sleep can be attributed to their ability to:

1. **Optimize neurotransmitter levels**: Nootropics can help balance neurotransmitter levels in the brain, which can lead to improved sleep quality.
2. **Promote relaxation**: Some nootropics help reduce anxiety and stress, promoting a relaxed state that is conducive to sleep.
3. **Regulate circadian rhythms**: Nootropics can help regulate the body's internal clock, making it easier to fall asleep and wake up at the desired time.

## Popular Nootropics for Better Sleep

Below are some popular nootropics that have been shown to improve sleep quality:

1. <LinkSubstance substance="l-theanine">L-theanine</LinkSubstance>: Found in green tea, L-theanine is an amino acid that promotes relaxation and reduces stress, making it easier to fall asleep and stay asleep.
2. <LinkSubstance substance="magnesium">Magnesium</LinkSubstance>: An essential mineral that plays a role in regulating the body's stress response, magnesium supplementation can improve sleep quality and reduce nighttime awakenings.
3. <LinkSubstance substance="glycine">Glycine</LinkSubstance>: An amino acid that has been shown to improve sleep quality by lowering core body temperature and promoting relaxation.
4. <LinkSubstance substance="apigenin">Apigenin</LinkSubstance>: A natural compound found in plants like chamomile, apigenin has been shown to promote relaxation and improve sleep quality by modulating the activity of certain neurotransmitters in the brain.

## Conclusion

In conclusion, the science of sleep and nootropics offers promising solutions for those seeking better rest. By addressing various sleep-related issues, these cognitive enhancers can help improve sleep quality and promote overall well-being. However, it is essential to consult a healthcare professional before incorporating any nootropic supplements into your routine, as individual needs and sensitivities may vary.


Explore the science behind sleep and nootropics, and discover how these cognitive enhancers can improve your rest and overall well-being.

The Science of Sleep and Nootropics: How They Can Help You Get Better Rest


Having a good night sleep is the most important factor when trying to improve your productivity and focus during the day.
A lack of sleep has a significant negative effect on human functioning by decreasing productivity, reducing both short-term and long-term memory
as well as worsening overall mood.





Sleeping well is the most deciding factor for your productivity. Improving your sleep can be done with simple habits and substances.

Sleep

Buy high-quality L-theanine capsules on iHerb

Buy L-theanine



## What is L-Theanine?

Theanine is an organic compound primarily found in plant and fungal species that has a similar structure to the amino acids glutamate and glutamine. Its chemical name is L-γ-glutamylethylamide in which the L refers to the specific orientation of the molecule. When speaking about theanine it is generally referring to L-theanine, the form in which it is naturally most found.  <Ref id="Theanine01"/> It has an umami taste just as glutamate.

## Where does L-Theanine come from?

It was first discovered in 1949 as a part of green tea. A year later, it was successfully isolated from a tea leaf. It can be found in all kinds of tea but predominantly in black, green and white tea where it constitutes between 1 and 2% of the dry weight.<Ref id="Theanine02"/> Supplements on the market may contain either theanine extracted from natural products like tea or synthetically made theanine. The latter of which might contain not only L-theanine but also D-theanine, its mirrored counterpart.<Ref id="Theanine03"/>

## What are the effects of L-Theanine?

Theanine has a similar structure to the neurotransmitter glutamate and as such can bind to the same receptors albeit with a lower affinity. Glutamate is involved in a lot of different systems with a lot of different functions including a group of receptors involved in learning, memory, anxiety and pain perception.<Ref id="Theanine04"/><Ref id="Theanine05"/>
Theanine has shown to increase, amongst others, serotonin, dopamine and glycine levels in parts of the brain.<Ref id="Theanine06"/> <Ref id="Theanine07"/> Due to the wide range of potential interaction with the central nerve system, theanine has been the subject of lots of different studies on different potential effects. One of those being used to combat Parkinson and Alzheimer disease.<Ref id="Theanine09"/><Ref id="Theanine10"/>

<DoubleColumnGrid>
<Column>
### Cognitive

- Increased relaxation
- Reduced anxiety
- Increased attention
- Reduced blood pressure
- Reduced stress
</Column>
<Column>
### Physical

- Increased relaxation
- Reduced cholesterol<Ref id="Theanine08"/>
</Column>
</DoubleColumnGrid>

## How to use L-Theanine?

Theanine can be supplemented in many different ways. The pure supplements are available as powders, capsules and pills. It could also be supplemented as part of matcha powder which is a green tea powder which contains relatively high concentrations of theanine.
As a supplement, powders are great to fine-tune the preferred dosage compared to capsules or pills which can be considered easier to use. Adding matcha or other green tea as a healthy habit may be the best way to use theanine if not looking for immediate high-dose effects.

## How much L-Theanine to use?

<DosageWarning/>

Theanine is considered as generally safe to use in doses of up to 1200 mg daily. Studies evaluating different potential effects have used varying doses ranging from 50 mg once a day to 210 twice a day. A low dose multiple times a day may be beneficial if looking for general health benefits. A single higher dose 100-250 mg may be the right choice when looking for immediate benefits like improved sleep or increased attention.

## What are the side effects of L-Theanine?

Theanine can cause a headache in some people when taken in high doses. This effect may be comparable to the discomfort some people experience when consuming foods high in monosodium glutamate (MSG). Other side effects might include dizziness or stomach ache.

## Interactions of L-Theanine

<InteractionWarning/>

Theanine has the ability to reduce the blood pressure so people taking blood pressure medication should contact their physician about supplementing L-theanine.

Theanine is known for its synergistic combination with caffeine. This combination is naturally found in teas but maybe not in the desired doses or ratio.
Black teas are usually higher in caffeine whereas matcha green teas are relatively higher in theanine.
Theanine has shown the potential to diminish the negative aspects of caffeine while simultaneously sharing some of the positive aspects like increased attention.<Ref id="Theanine11"/> <Ref id="Theanine12"/>


Theanine is an organic compound primarily found in plant and fungal species that has a similar structure to the amino acids glutamate and glutamine.

L-theanine

Buy high-quality Ashwagandha capsules on iHerb

Buy Ashwagandha


## What is Ashwagandha?

Ashwagandha, known scientifically as _withania somnifera_, is a plant in the nightshade family that grows in various parts of the world.<Ref id="Ashwagandha01"/> It has been used traditionally in India as a medicine. The _somnifera_ part of the latin name for the plant means "sleep-inducing" and the name ashwagandha is a combination of the Sanskrit words _ashva_ and _gandha_, horse and smell. Both reflect on the properties of the herb, which supposedly has calming properties and smells like a horse.<Ref id="Ashwagandha02"/>

## Where does Ashwagandha come from?

Withania somnifera grows from parts of eastern Africa through the Middle East to India. In India it has been cultivated for a long time for its roots. The roots are ground into powder and used in tonics in ayurvedic medicine. It has traditionally been used as an adaptogen, diuretic and sedative. In the western world it has become popular as a supplement which can readily be bought online.

## What are the effects of Ashwagandha?

Ashwagandha has _a lot_ of different alleged benefits including anti-anxiety; better physical performance and increased fertility. Some of which have a stronger scientific basis for them than others. This is probably because it has been for centuries—and it still being—used in ayurvedic medicine to counter a wide variety of ailments.
Ashwagandha works through a combination of different molecules called _withanolids_. More than 40 different of these molecules have already been isolated from this plant.<Ref id="Ashwagandha02"/><Ref id="Ashwagandha03"/> It is hard to identify which of these individual molecules might be responsible for what effect. What can be said is that the supposed benefits come from the whole breadth of different molecules in the root of the withania somnifera plant.


<DoubleColumnGrid>
<Column>

### Cognitive

- Reduced anxiety
- Reduced cortisol levels
- Reduced depression
- Reduced fatigue
- Reduced OCD symptoms<Ref id="Ashwagandha05"/>

</Column>
<Column>

### Physical

- Reduced inflammation<Ref id="Ashwagandha04"/>
- Increased power output
- Increased testosterone
- Anticancer effects of different origins have been reported<Ref ids={["Ashwagandha07", "Ashwagandha08", "Ashwagandha09", "Ashwagandha10", "Ashwagandha11", "Ashwagandha12", "Ashwagandha13", "Ashwagandha14", "Ashwagandha15", "Ashwagandha16", "Ashwagandha17"]} />

</Column>
</DoubleColumnGrid>

## How to use Ashwagandha?

Ashwagandha can be supplemented through either pills or powders. Ashwagandha pills are easy to use and widely available but might offer less possibilities in the way of really fine-tuning your preferred dosage. Ashwagandha powders are equally widely available and because of its low risk of an accidental overdose might be the preferred supplement since it allows for more fine tuning of the dosage. Powders are frequently added to shakes or smoothies.

## How much Ashwagandha to use?

<DosageWarning/>

The studies on the benefits of this root have used varying amounts. A study on reducing arthritis used 450 mg root powder administered 4 times per day.<Ref id="Ashwagandha06"/> In a sleep study 2 g was administered twice a day for up to 3 months. Most available pills tend to contain between 100 and 500 mg of ashwagandha.

## What are the side effects of Ashwagandha?

Ashwagandha generally appears to be safe but prolonged or high dose use may have unwanted effects. Animal studies feeding high amounts of ashwagandha to rats or mice for prolonged periods of time found unfavorable effects but no direct lethality.<Ref id="Ashwagandha02"/> Pregnant women should avoid using Ashwagandha because of its risk to cause abortion<Ref id="Ashwagandha17"/>

## Interactions of Ashwagandha

<InteractionWarning/>

There are no known significant interactions of ashwagandha.



Ashwagandha is a plant compound that has several effects including reduced anxiety and increased testosterone.

Ashwagandha


## What is Melatonin?

Melatonin, also known as N-acetyl-5-methoxytryptamine, is a hormone that is naturally produced by the pineal gland in the brain. This hormone is responsible for regulating sleep and wakefulness, playing a significant role in the body's circadian rhythm, or internal clock. Melatonin production is primarily influenced by the presence of light, with levels increasing at night and decreasing during daylight hours.

## Where does Melatonin come from?

Melatonin is naturally synthesized within the body from the essential amino acid tryptophan. The process starts with the conversion of tryptophan to serotonin, which is then converted to melatonin. Additionally, melatonin can be found in certain foods, such as cherries, tomatoes, and almonds, although these dietary sources provide only small amounts of the hormone. Melatonin is also available as a dietary supplement in various forms, including capsules, tablets, and gummies.

## What are the effects of Melatonin?

<DoubleColumnGrid>
<Column>
### Cognitive

- Regulates sleep and wakefulness
- May improve sleep quality and duration
- Reduces sleep latency (time to fall asleep)
</Column>
<Column>
### Physical

- Antioxidant properties
- Supports immune function
- May reduce jet lag symptoms
</Column>
</DoubleColumnGrid>

## How to use Melatonin?

Melatonin is typically taken orally as a dietary supplement 30 minutes to an hour before bedtime. It is available in various forms, including tablets, capsules, gummies, and liquid formulations. To promote optimal sleep, maintain a consistent sleep schedule and create a relaxing bedtime routine.

## How much Melatonin to use?

<DosageWarning/>

The appropriate melatonin dosage varies depending on individual factors such as age, weight, and sensitivity to the hormone. A general guideline is as follows:

- Mild dosage: 0.5 mg
- Medium dosage: 3 mg
- Strong dosage: 10 mg

However, it's essential to consult with a healthcare professional before using melatonin, particularly if you are taking medications or have existing health conditions.

## What are the side effects of Melatonin?

Some individuals may experience side effects from melatonin supplementation, although these are typically mild and short-lived. Potential side effects include:

- Drowsiness
- Dizziness
- Headache
- Nausea

If side effects persist or worsen, discontinue use and consult a healthcare professional.

## Interactions of Melatonin

<InteractionWarning/>

Melatonin may interact with certain medications and substances, so it is crucial to consult with a healthcare professional before beginning supplementation. Potential interactions include:

- Sedative medications, such as benzodiazepines and barbiturates
- Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs) and monoamine oxidase inhibitors (MAOIs)
- Blood pressure medications
- Anticoagulants and antiplatelet drugs

Remember to always consult with a healthcare professional before adding melatonin to your regimen, especially if you are taking other medications or have pre-existing health conditions.


Melatonin is a natural hormone that regulates sleep and wakefulness. Learn more about its benefits, side effects, and dosages in this informative article.

Melatonin

Buy high-quality Apigenin capsules on iHerb

Buy Apigenin



## What is Apigenin?

Apigenin is a naturally occurring compound found in many plants. The compound is known as a flavonoid. It is a yellow solid which has been used as a dye.

## Where does Apigenin come from?

Apigenin is found in a variety of plants, common ones among them; celery, celeriac, chamomile and parsley.<Ref id="Apigenin01"/>

## What are the effects of Apigenin?

Apigenin is found in plants which are noteworthy for their supposed health benefits, anticancer, anti-inflammatory and antioxidant effects among them.<Ref ids={["Apigenin02", "Apigenin03"]}/>

<DoubleColumnGrid>
<Column>
### Cognitive

- Increased relaxation
- Reduced cognitive decline
- Reduced depression<Ref id="Apigenin04"/>
</Column>
<Column>
### Physical

- Reduced inflammation
- Increased relaxation
</Column>
</DoubleColumnGrid>
## How to use Apigenin?

Apigenin is available as a supplement in capsules or a powdered plant extract. The powdered plant extract may have broader health benefits. It is also found in high concentrations in parsley and chamomile tea. It may be preferable to adjust your diet to contain more fruits or vegetables high in apigenin.

## How much Apigenin to use?

<DosageWarning/>

Most capsules contain between 50 and 100 mg of apigenin. Fresh parsley can contain 214 mg of apigenin per 100 grams. Dried parsley can contain 45 mg per gram.<Ref id="Apigenin01"/> Doses between 2.4 and 8.1 mg / kg of body weight may reduce anxiety. Sedative effects of apigenin may start at higher doses 10 mg+ / kg of body weight.

## What are the side effects of Apigenin?

There are no known side effects of apigenin.

## Interactions of Apigenin

<InteractionWarning/>

There are no known interactions of apigenin.







Apigenin is a natural compound found in many plants. The flavonoid compound may improve sleep.

Apigenin


## What is Glycine?

Glycine is a non-essential amino acid, meaning that the body can produce it on its own. It plays a crucial role in several biological processes, including protein synthesis, neurotransmission, and cellular metabolism. Due to its calming effects on the central nervous system, glycine is commonly used as a supplement to improve sleep quality and reduce anxiety.

## Where does Glycine come from?

Glycine can be naturally found in various food sources, including meat, fish, dairy products, and legumes. Additionally, the human body can synthesize glycine from other amino acids like serine and threonine. Glycine is also available in supplement form, either in capsules or as a powder.

## What are the effects of Glycine?

<DoubleColumnGrid>
<Column>
### Cognitive

- Improves sleep quality by promoting relaxation and reducing the time it takes to fall asleep
- Reduces symptoms of anxiety and stress by modulating neurotransmitters in the brain
- Enhances memory and cognitive function
</Column>
<Column>
### Physical

- Supports collagen production, promoting healthy skin, joints, and connective tissues
- Assists in the production of creatine, which provides energy to muscles
- Contributes to a healthy metabolism by aiding in the breakdown of fats and carbohydrates
</Column>
</DoubleColumnGrid>

## How to use Glycine?

Glycine can be consumed through food or as a dietary supplement. For sleep improvement and anxiety reduction, it is often recommended to take glycine in supplement form about 30 minutes to 1 hour before bedtime. Glycine supplements are available in capsules or powder form, which can be mixed with water or other beverages.

## How much Glycine to use?

<DosageWarning/>

The appropriate dosage of glycine may vary depending on individual factors such as age, weight, and health conditions. However, general guidelines suggest the following dosages:

- Mild effect: 1g
- Medium effect: 2g
- Strong effect: 4g

It's important to consult a healthcare professional before starting any new supplement regimen.

## What are the side effects of Glycine?

Glycine is generally considered safe when taken in appropriate dosages. However, some individuals may experience side effects such as gastrointestinal issues, drowsiness, or allergic reactions. If you experience any adverse effects, discontinue use and consult a healthcare professional.

## Interactions of Glycine

<InteractionWarning/>

Glycine may interact with certain medications, such as antipsychotic drugs, and may enhance the effects of sedative medications. It's essential to consult a healthcare professional before using glycine if you are taking any prescription medications or have pre-existing health conditions.


Glycine is a naturally occurring amino acid that plays a key role in various bodily functions and has been found to improve sleep quality and reduce anxiety.

Sleep

Substances

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Habits for improving sleep
Discover simple, practical habits that can expedite your sleep onset time and elevate the overall quality of your sleep.

Supplements for improving sleep
Several supplements can improve your sleep, reduce insomnia and make you feel more rejuvenated the next day.

The Four Stages of the Sleep Cycle
We'll be defining the four stages of the sleep cycle, their roles, and how you can optimize your sleep schedule.

The Science of Sleep and Nootropics: How They Can Help You Get Better Rest
Explore the science behind sleep and nootropics, and discover how these cognitive enhancers can improve your rest and overall well-being.