Best Supplement for Sleep
The best supplement I found for sleep is a secret combination of 4 ingredients I mix myself. It works every single time. Read on for my exact formula.
5 years ago, I had trouble falling asleep.
It was common for me to spend 2-3 hours tossing and turning, looking at the time, and being frustrated another hour had gone by without rest.
I counted sheep. I counted backwards from 100 by 3s (this actually worked sometimes). I meditated. I got up and read a book. But none of it worked consistently.
My mind raced and my frustration mounted. I’d wake up the next day a mess of irritability. All I wanted to do at work was curl up on the ground and take a nap.
I learned that Melatonin is the secret ingredient to helps us sleep. Melatonin is secreted by the pineal gland in our brain and helps us fall asleep and receive the rejuvenating and recovery benefits of sleep.
Many things we do at night stop melatonin production from occurring.
- Stressing out (which increases cortisol thus stopping melatonin)
- Looking at our phones or TVs or computers
- Using LED and CFL lighting after dark
Have You Ever Had Trouble Getting to Sleep?
More than a third of Americans do.
Lack of sleep is linked to everything from lack of performance to diabetes, heart disease and cancer.
And if you have that line about sleep and health entrained in your head, then like me, every time you have trouble sleeping you’ll think about your disease risk increasing, and then find it even harder to get to sleep.
As a biohacker, I wanted to find the cause of my sleeplessness and fix it. Ultimately that’s what I did.
But first, I took pills to help me sleep. I researched, listened to podcasts and tried a lot of supplements. Finally, I found the perfect stack of supplements that worked for me.
The Sleep Stack That Works
I started out taking 5-HTP on restless nights, and it helped me fall asleep very easily and regularly. Then I read that taking large amounts of 5-HTP regularly is associated with cancer. Another time I heard a doctor state that 5-HTP use does work, but can reduce specific neurotransmitters in the brain after prolonged use and thus you must take l-tyrosine the next morning to balance out this loss. This article from the Journal of Neuropsyhchology explains exactly how that works.
5-HTP is a precursor for the neurotransmitter serotonin. Serotonin is converted by the body into melatonin which, if you recall, helps us sleep. 5-HTP depleted dopamine and l-tyrosine is converted to dopamine in the body. Thus if you take 5-HTP, you should really take l-tyrosine or another supplement that turns into dopamine in the body.
I would take 100mg of 5-HTP before bed and out like a light. Get up and slam 1000mg of l-tyrosine and call it good. It worked. But it wasn’t ideal. I had some brain fog in the morning and didn’t like taking 5-HTP all the time.
Yes, you could just skip all that and take some melatonin, but you have to be careful. Most melatonin is sold in 3mg and higher doses. This is too high to take regularly and will interfere with your body’s own production. High doses will cause you to not produce as much of your own melatonin. Doses of about 0.3mg of melatonin are best, but almost impossible to find on the market. It’s better to stimulate your own production.
5-HTP Works Better with Collagen
Steve Fowkes mentioned that he dissolves 5-HTP or just plain tryptophan in collagen. What you do is take a small cup of water, add a teaspoon of collagen protein powder, then open up and dump the contents of a 5-HTP capsule into the water and stir. Let it sit 30 minutes and you have a potent and more highly absorbable sleep cocktail. The benefit is that you can use WAYYYY less 5-HTP. I would use 1/3 of a capsule and get the same effect as using a whole 100mg capsule. This saved money and allowed me to take less 5-HTP at any one time.
Add in Some Relaxing Herbs
Herbs like valerian root, lemon balm and chamomile are relaxing, help relieve stress and can help you relax and fall asleep. If you can make a tea with these and have it with your 5-HTP and collagen, perfect!
You now have the perfect stack for falling asleep quickly. Don’t forget to grab some l-tyrosine for the morning. We recommend Thorne brand as one of the most trusted supplement brands.
You Can Try it Out Now for FREE
If you want to try out the benefits of 5-HTP for yourself, Onnit has a special going on right now. FREE samples of their new sleep formula called New Mood. You’ll get 15 servings of New Mood for only $4.99 shipping. That’s a $30 value!
While it doesn’t have the collagen that I’d like to see as part of the formula, you can test out the benefits of 5-HTP for yourself and if you’re a good biohacker, you can dump out the capsules into some water and stir in some collagen protein powder.