Supplements for optimal optimization!

These dietary supplements will give you an extra boost to help you sleep well!

Are you looking for optimization?

A good night's sleep is essential to your health and overall well-being, but often we are unable to enjoy optimal sleep due to stress, an unhealthy lifestyle, or deficiencies in certain nutrients. Although a balanced diet is the best way to provide your body with all the nutrients it needs, it is not always easy to obtain all the necessary elements from food alone.

Dietary supplements can add the finishing touch to your sleep. However, relying solely on them to sleep well is not a good idea and will not be effective in the long term. Therefore, don't forget to focus on the essentials, such as a healthy circadian rhythm, proper nasal breathing, and a dark bedroom.

Magnesium citrate: for muscle relaxation in the morning

Magnesium is a mineral essential for muscle and nerve relaxation. We take magnesium citrate in the morning to support your muscles and promote a feeling of general relaxation. It helps relieve stress accumulated during the day, which can promote better sleep.

Dosage: Immediately after waking up, with a glass of water and Celtic salt.

Quantity: 100 mg

Magnesium bisglycinate: for a peaceful night's sleep

Magnesium bisglycinate is another form of magnesium that is particularly well absorbed by the body. This form of magnesium not only promotes muscle relaxation, but also plays a role in regulating the neurotransmitters that influence the sleep cycle. It can therefore contribute to deeper and more restful sleep. Magnesium is also an essential mineral for the production of melatonin (the sleep hormone).

To be taken: 30 minutes before bedtime.

Quantity: 150 mg (our favorite )

Magnesium is a complex mineral. It is involved in more than 300 physiological processes. It is therefore easy to understand the importance of optimal magnesium levels. Simply taking magnesium supplements is often insufficient. Optimal use of magnesium requires other nutrients. Want to know more? Check out this blog article.

CBD oil: for better REM sleep

CBD oil is an increasingly popular dietary supplement that can help improve sleep. CBD, or cannabidiol, is a compound found in cannabis. Cannabis? Yes, of course! But unlike THC (tetrahydrocannabinol), another well-known compound in cannabis, CBD has no psychoactive effects. In other words, CBD oil has no stimulating or intoxicating effects and does not cause any euphoria.

CBD oil works by interacting with the body's endocannabinoid system, a system involved in regulating various physiological processes, including sleep, mood, and pain. By influencing the receptors in this system, CBD can help reduce stress and anxiety, thereby promoting better sleep quality. CBD can also improve REM sleep, a crucial phase of sleep involved in memory and emotional recovery.

Dosage: 30 minutes before bedtime. Place the drops under your tongue and keep them in your mouth for 5 minutes. This allows direct absorption into the bloodstream through the oral mucosa. What to do next? Above all, do not spit them out, swallow them!

Quantity: 5 drops of 10% CBD oil.

Vitamin D3 + K2: for healthy bones and a healthy immune system

Vitamin D3 plays a crucial role in regulating your circadian rhythm and can help improve sleep quality. Vitamin K2 works in synergy with D3 to maintain calcium in your bones and prevent its accumulation in blood vessels. This can indirectly contribute to better sleep by promoting increased overall well-being. But isn't that precisely what we are looking for: to improve our sleep? Certainly, but vitamin D also contributes to this. It ensures the production of serotonin (the happiness hormone). Serotonin can be converted into melatonin through a complex system (which we will not go into in detail) and thus contributes to a good night's sleep.

Dosage: Take with your first meal.

Quantity: The optimal dose of vitamin D is 3000 IU for men and 1000 to 2000 IU for women.

Creatine: for energy and recovery

Creatine is one of the most widely studied dietary supplements, even more so than whey. It plays an essential role in the production of ATP, the main source of energy for cells. Creatine improves energy production in muscles and mitochondria, which promotes faster recovery after physical exertion. There is no solid scientific evidence that creatine causes hair loss; this idea is a myth.

Can creatine be used without exercising? Absolutely! In fact, we highly recommend it. It is a substance that occurs naturally in the body and is found in sufficient quantities in foods such as red meat. Creatine is linked to energy production throughout the body, as every cell contains mitochondria. Several studies show that the brain also benefits significantly from it. More energy = better concentration and less fatigue. Simple, right?

Dosage: In the morning, with magnesium citrate, water, and Celtic salt.

Quantity: 3 to 5 grams

Glycine: For faster sleep

Glycine is an amino acid that promotes relaxation of the body and mind. It helps lower body temperature and regulate the sleep cycle, making it easier to fall asleep and improving sleep quality. In the evening, the body naturally cools down to signal the arrival of night and the start of melatonin production. Glycine therefore also supports melatonin production.

*Don't worry, but wisteria has a slightly sweet taste!

To be taken: 30 minutes before bedtime.

Quantity: 3 grams

Collagen: for healthy joints and skin

Collagen is an essential protein that contributes to the health of your skin, joints, and bones. It can also have a positive effect on your sleep. Collagen contains amino acids such as glycine and proline, which are involved in the production of melatonin, the hormone that regulates your sleep-wake cycle. Consuming collagen facilitates the production of melatonin by your body, which can promote deeper and better quality sleep.

In addition, collagen helps to calm the adrenal glands, which reduces the production of cortisol, the stress hormone. Lower cortisol levels promote relaxation and reduce stress, which can improve sleep.

Dosage: 30 minutes to 2 hours before bedtime.

Quantity: 5 to 10 grams.

Chamomile tea: for relaxation and sleep

Chamomile tea has been recognized for centuries for its soothing properties. Drinking a cup of chamomile tea before bed can help relax the body and mind, contributing to better sleep. Chamomile contains antioxidants and compounds that help reduce anxiety and induce a feeling of calm. It is a natural solution to improve your sleep, without side effects.

In chamomile tea, apigenin, a substance, plays a particularly important role in promoting better sleep. This flavonoid, naturally present in chamomile, is known for its soothing and relaxing effects. Apigenin binds to certain receptors in the brain, which are also affected by benzodiazepines, a class of drugs often prescribed for anxiety and sleep disorders. By binding to these receptors, apigenin helps reduce anxiety and induce a feeling of calm. This promotes faster sleep onset and better quality sleep.

Take 1 to 2 hours before bedtime (ideally in combination with collagen).

Ashwagandha: to reduce stress and improve sleep

Ashwagandha is an adaptogenic plant known for its ability to reduce stress and promote general well-being. It works by regulating cortisol production, which helps to reduce stress levels. Reduced stress often translates into an improved ability to fall asleep and more restful sleep.

Ashwagandha also supports the nervous system by calming the brain, promoting more peaceful and restful sleep. It contains many adaptogens. As their name suggests, these substances enable the body to better adapt to its environment. It can make it easier to fall asleep and improve sleep quality by reducing anxiety and promoting a sense of inner peace.

*Note: We recommend using this supplement only during periods of stress lasting 1 to 2 weeks. Continuous supplementation with ashwagandha may contribute to dulling your emotions.

To be taken: 30 minutes before bedtime.

Dosage: We recommend 300 to 600 mg per day of a standardized extract. This extract generally contains 5% withanolides, the active ingredients in ashwagandha.

We use all of these dietary supplements ourselves and have studied them in depth based on scientific literature and our experience. There is no guarantee that these supplements will suit you. Try them and see what works best for you! We would like to remind you that a good night's sleep starts with a healthy biological rhythm, proper nasal breathing, and a dark bedroom. Be sure to address these issues before considering taking supplements. Supplements are primarily a tool for optimization.

Alina – Restful sleep to face the turmoil of everyday life.