By Danielle Bitts

Both falling asleep and staying asleep can sometimes be the hardest part of the day. If you’re struggling to catch quality Zzz's, checkout the ingredients below for your bedtime routine.  

1. Glycine: An amino acid that helps lower your core body temperature, which serves as a key trigger for falling asleep faster. It also boosts serotonin without overstimulating the nervous system. Opt for 3g (usually in powder or capsule form) about 30–60 minutes before bed. It’s naturally sweet, so you can mix it with herbal teas or simply plain water for a flavor boost.  

2. Tart Cherry Extract: Known as nature’s melatonin booster, tart cherries naturally contain melatonin and help increase tryptophan availability, which supports deeper, more stable sleep. Aim for 1/2 cup of tart cherry juice or take an extract capsule 1–2 hours before bed. Look for Montmorency cherries, which have the highest melatonin levels. Bonus benefit: it’s also an anti-inflammatory. 

3. Magnesium: I like to call magnesium the nervous system whisperer. It helps regulate GABA (a calming neurotransmitter) and relaxes both your muscles and mind. When paired with a consistent ritual, it signals your brain that it’s time to shut down for the day. Take Magnesium Glycinate or 200–400 mg Magnesium L-Threonate about an hour before bed for the best results. Magnesium Glycinate works synergistically with glycine for a deeper calming effect, while L-Threonate crosses the blood-brain barrier for cognitive recovery aid. 

Don’t solely rely on supplements for a better night’s sleep. Adhere to the checklist below to get your best snooze yet: