Weighted blankets, lavender sprays, eye masks, meditation, chamomile tea, a tech-free bedroom… there are plenty of ways to get ready for good night’s sleep. If you’re anything like us, you’ll have tried most of them – desperate to find something that works. With a global sleep industry worth £32 trillion, it seems like everyone else is concerned about how well they’re sleeping, too.

It’s hardly surprising that we’re willing to part with so much money to find a sleep solution given how much modern life has disrupted our natural cycles. We’re busy scrolling TikTok into the dead of night, battling bizarre news stories and fighting against the urge to watch one more episode of our favourite series. Perhaps you find it harder to sleep when you’re on your period, or feel like you’re not getting enough good quality sleep (cue: yawns and bleary eyes). 

The easiest thing to do – easier than quitting your job or going off-grid – is to find that sleep supplements. 

Now, sleep supplements and sleeping tablets tend to be different. You won’t get prescribed sleep supplements by your GP, because they tend to be made from natural minerals and ingredients that support the body’s natural sleeping processes rather than heavy duty sedatives.

Instead, the two big ingredients to look out for, according to Dr Karina Patel, director of the London Sleep Centre, are:

Magnesium

“Magnesium is the big sleep mineral as it can activate something called your parasympathetic nervous system,” says Dr Patel. “When you’re asleep, you want to try to be as much in the parasympathetic nervous system zone as possible as this will help you stay calm and relaxed. Magnesium can also regulate certain neurotransmitters, which send signals to your brain to help you relax.”

5-HTP

5-HTP is a compound that increases the amount of serotonin in the brain. That excess serotonin gets converted into melatonin (the stuff that makes you tired) when your eyes detect darkness.

“Serotonin is associated with things like anxiety, depression, and sleep disorders, which are all within one bubble of problems. By working on the serotonin levels, it benefits all of those things,” she says. If you struggle with late night spiralling, then 5-HTP might help to soothe those anxious thoughts.

However, Dr Patel warns that anyone on medication, particularly mental health medications, should speak with a doctor before taking any sleep supporting supplements. 

“There are beneficial doses and things can work together in specific quantities,” Dr Patel explains. “If you’re going outside that, then things can contradict or interact with each other differently.” Essentially, everyone will benefit from a different balance of minerals and trial and error might be your best option.

According to the NHS, most people don’t need supplements and we shouldn’t shouldn’t rely on supplements every night. Instead, they’re useful for times you fall into a cycle of poor sleep to help get you back on track. “Sometimes we do recommend a short dose of supplementing just to get you in the habit of sleeping well. Then we recommend you wean off of them so you can maintain the habit on your own,” Dr Patel says. 

“I do believe sleep is a lifestyle thing. Unfortunately, we’re always thinking at all hours of the day and working around the clock, which has a detrimental effect on our body’s capability to relax and actually get a restful night’s sleep. Counteracting that with changes to your lifestyle and sleep hygiene is my best piece of advice,” she continues. 

And that’s not just going to be solved with a bottle of magnesium. Ultimately, it’s going to involve having a more defined wind-down routine, working out how to cope with work stresses, avoiding distressing content before bed. But if you do need a little aid, then these ingredients might just be the key.

If you are worried about your sleeping habits, low mood or anxiety, speak to your GP. Find out more information on the NHS website or visit Mind, the mental health charity. 

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