Suplementy optymalizujące!

These supplements give your sleep an extra boost!

Looking for optimization?

A good night's sleep is crucial for your overall health and well-being, but often we are unable to maintain optimal sleep quality due to stress, an unhealthy lifestyle, or a lack of specific 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 get all the necessary elements from food alone.

Supplements can be the finishing touch to your night's sleep. However, relying on supplements for a good night's sleep is not a good idea and will not work in the long term. Therefore, don't forget to get the basics right, such as a healthy biorhythm, nasal breathing, and a dark room.

Magnesium Citrate: For Muscle Relaxation in the Morning

Magnesium is a mineral that plays an important role in relaxing muscles and nerves. We take magnesium citrate in the morning to support your muscles and promote a general feeling of relaxation. It helps to relieve the stress of the day, which can contribute to a better night's sleep.

Intake: Immediately after getting up with a glass of water & Celtic salt.

Amount: 100mg

Magnesium Bisglycinate: For a Restful Night's Sleep

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

Intake: 30 minutes before bedtime.

Amount: 150mg (our favorite)

Magnesium is a complex mineral. It is used in more than 300 processes in the body. So you can understand that healthy magnesium levels are important. Simply taking magnesium supplements is often pointless. Other nutrients are also needed to make optimal use of magnesium. Want to know more about this? Read this blog.

CBD Oil: For Improved REM Sleep

CBD oil is an increasingly popular supplement that can help improve your sleep. CBD, or cannabidiol, is a compound found in the cannabis plant. Huh, cannabis?! Yes, indeed, but unlike THC (tetrahydrocannabinol), another well-known substance in cannabis, CBD has no psychoactive effects. This means that CBD oil has no stimulating or intoxicating effects and will not make you high!

CBD oil works by interacting with the endocannabinoid system in your body, 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.  This, in turn, contributes to better sleep quality. CBD can also improve REM sleep, a crucial phase of sleep involved in memory and emotional recovery.

Intake: 30 minutes before bedtime. Place the drops under the tongue and hold them in your mouth for 5 minutes, so that they are absorbed directly into the bloodstream via the oral mucosa. What should you do after these 30 seconds? No, don't spit them out, swallow them!

Quantity: 5 drops of 10% CBD Oil.

 

Vitamin D3 + K2: For Healthy Bones and Immune System

Vitamin D3 plays a crucial role in regulating your circadian rhythm and can help improve sleep quality. Vitamin K2 works together with D3 to support calcium in your bones and prevent it from accumulating in your blood vessels. This can indirectly contribute to better sleep by promoting overall health and well-being. Huh, but aren't we trying to improve our sleep? That's right, but vitamin D also helps with that. Vitamin D ensures that serotonin (the happiness hormone) can be produced. Serotonin can be converted into melatonin via a complex system (which we won't bore you with) and thus contribute to a good night's sleep.

Intake: Take with your first meal.

Amount: 3000 IU for men and 1000-2000 IU for women is the optimal dose of vitamin D.

 

Creatine: For Energy and Recovery

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

Can you use creatine if you don't exercise? Yes, definitely. In fact, we believe it's a must. It's a substance that occurs naturally in the body and is supplemented by consuming red meat, for example. Creatine is related to energy production throughout the body, as every cell contains mitochondria. Various studies have shown that the brain also benefits greatly from it.  More energy = better thinking and less fatigue. Simple, right?

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

Quantity: 3-5 grams

Glycine: For Faster Sleep

Glycine is an amino acid that can help relax your body and mind. Glycine can help lower your body temperature and regulate your sleep cycle, contributing to faster sleep onset and better sleep quality. In the evening, the body naturally cools down to signal to the body that it is evening and that melatonin production can begin. Glycine therefore also supports melatonin production.

*Don't be alarmed, but glycine tastes a little sweet!

Intake: 30 minutes before bedtime.

Quantity: 3 grams

 

Collagen: For Healthy Joints and Skin

Collagen is an important protein in your body that helps keep your skin, joints, and bones healthy. It can also have a positive effect on your sleep. Collagen contains amino acids such as glycine and proline, which contribute to the production of melatonin, the hormone that regulates your sleep-wake cycle. By taking collagen, your body can produce melatonin more easily, which can lead to better and deeper sleep.

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

Intake: 30 minutes to 2 hours before bedtime.

Quantity: 5-10 grams.

 

Chamomile Tea: For Relaxation and Better Sleep

Chamomile tea has been known for centuries for its calming properties. Drinking a cup of chamomile tea before bed can help relax your mind and body, which can contribute to a better night's sleep. Chamomile contains antioxidants and compounds that help reduce anxiety and promote a sense of calm. It is a natural way to improve your sleep routine without side effects.

In chamomile tea, the substance apigenin is particularly important for promoting better sleep. Apigenin is a flavonoid that occurs naturally in chamomile and is known for its calming and relaxing effects. Apigenin binds to certain receptors in the brain. These are also affected by benzodiazepines, a class of drugs often prescribed for anxiety and sleep problems. By binding to these receptors, apigenin can help reduce anxiety and promote a sense of calm. This, in turn, can contribute to faster sleep onset and improved sleep quality.

Intake: 1-2 hours before bedtime (ideal to combine with collagen)

Ashwagandha: For Stress Reduction and Better Sleep

Ashwagandha is an adaptogenic herb known for its ability to reduce stress and promote overall health. It works by regulating cortisol production, which can help lower stress levels. Less stress often means a better ability to fall asleep and experience more restful sleep.

Ashwagandha also supports the nervous system by having a calming effect on the brain, which helps promote a more peaceful and balanced sleep pattern. It contains many adaptogens. The name says it all: these substances help your body adapt better to its environment. It can help you fall asleep faster and improve sleep quality by reducing anxiety and promoting a sense of inner peace.

*Note: We only use the supplement during stressful periods of 1-2 weeks. Continuous supplementation with Ashwaganda can cause your emotions to become blunted.

Intake: 30 minutes before bedtime.

Amount: We recommend 300-600 mg per day of a standardized extract. This extract usually contains 5% withanolides, the active components in ashwagandha.

 

We all use these supplements ourselves and have thoroughly researched them based on literature and experience. There is no guarantee that the supplements will work for you. Try them out and see what works for YOU! Once again, we would like to emphasize that a good night's sleep starts with a healthy biorhythm, nasal breathing, and a dark room. Address these issues first before resorting to supplements. Supplements are really for optimization!

Alina – Sleep comfort for the hustle and bustle of everyday life.