Deep, restful sleep is crucial for optimizing mental and physical performance.
While you sleep, your body repairs and replenishes your vital organs so you can be at your best.
New research is shedding light on the importance of high-quality sleep.
Anyone who wants to elevate their game to high performance must focus on getting consistent, restorative sleep.
The following roundup reviews the latest sleep science along with some of the most potent aids for getting a great night of sleep.
Benefits of Nootropics and Supplements For Sleep
Nootropics and supplements have a wide spectrum of health benefits, especially with regard to sleep.1Sheldon Cohen, William J Doyle, Cuneyt M Alper, Denise Janicki-Deverts, Ronald B Turner, Sleep habits and susceptibility to the common cold Arch Intern Med. 2009
Nootropics are natural and safe alternatives to many contemporary medications and come with minimal side effects.
Most nootropics are non-habit forming in nature, which is a great advantage compared to similar medications or drugs. As an added benefit, nootropics support brain health and help to regulate the circadian rhythm.
Best Nootropics for Sleep in 2022 – Quick Answers
Common Sleep Problem Statistics
The statistics regarding sleep patterns and sleep associated disorders are quite concerning.
For instance, about 35.2% of the adult population in the United States of America are sleep deprived as they tend to sleep for less than seven hours per night on average.2National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health, Sleep and Sleep Disorders National Center for Chronic Disease Prevention and Health Promotion, Division of Population Health. 20173Nathaniel F. Watson, MD, MSc, Moderator, M. Safwan Badr, MD, Gregory Belenky, MD, Donald L. Bliwise, PhD, Orfeu M. Buxton, PhD, Daniel Buysse, MD, David F. Dinges, PhD, James Gangwisch, PhD, Michael A. Grandner, PhD, MSTR, CBSM, Clete Kushida, MD, PhD, Raman K. Malhotra, MD, Jennifer L. Martin, PhD,Sanjay R. Patel, MD, MSc, Stuart F. Quan, MD, and Esra Tasali, MD, Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society on the Recommended Amount of Sleep for a Healthy Adult: Methodology and Discussion J Clin Sleep Med. 2015
In the U.S., it is estimated that approximately 135,000 to 200,000 people have narcolepsy, which is a chronic sleep disorder characterized by extreme daytime drowsiness.5K Nishiyama , J V Johnson, Karoshi–death from overwork: occupational health consequences of Japanese production management Int J Health Serv. 1997
Sleep for Optimal Mental, and Physiological Function
Sleep is a vital physiological function that is essential in maintaining the homeostasis of our body. Adequate sleep is crucial for the maintenance of optimal cognitive and behavioral functions.7NINDS, Brain Basics: Understanding Sleep NINDS . 20198U.S. National Library of Medicine, Sleep and your health U.S. National Library of Medicine. 2021
Melatonin and Circadian Rhythm
Melatonin acts as a time cue for our circadian rhythm. In other words, melatonin is similar to an internal clock that drives our sleep-wake cycle.9C Cajochen, K Kräuchi, A Wirz-Justice, Role of melatonin in the regulation of human circadian rhythms and sleep J Neuroendocrinol. 2003
The melatonin hormone is secreted by the pineal gland in response to darkness or absence of light, which helps to synchronize our circadian rhythm between sleep-wake times.10Sylvie Tordjman, Sylvie Chokron,2 Richard Delorme, Annaëlle Charrier, Eric Bellissant, Nemat Jaafari, and Claire Fougerou, Melatonin: Pharmacology, Functions and Therapeutic Benefits Curr Neuropharmacol. 2017
Neurotransmitters and Sleep
Enhanced serotonin activity has been linked to sleep deprivation. Serotonin is a neurotransmitter of particular interest to sleep researchers because it can induce both wakefulness or sleep depending on the part of the brain and the corresponding receptor which is involved in the response.11Christopher J. Watson, Ph.D., Helen A. Baghdoyan, Ph.D., and Ralph Lydic, Ph.D, Neuropharmacology of Sleep and Wakefulness Sleep Med Clin. 201112Reidun Ursin, Serotonin and sleep Sleep Med Rev. 2002
Norepinephrine is a wake-promoting neurotransmitter, that is, an increase in Norepinephrine promotes wakefulness and reduces sleep.14Christopher J. Watson, Ph.D., Helen A. Baghdoyan, Ph.D., and Ralph Lydic, Ph.D., Neuropharmacology of Sleep and Wakefulness Sleep Med Clin. 2010
REM/Deep Sleep/Light Sleep
There are four stages of sleep, described as follows:16Aakash K. Patel , Vamsi Reddy, John F. Araujo , Physiology, Sleep Stages StatPearls Publishing. 202117Aakash K. Patel; Vamsi Reddy; John F. Araujo., Physiology, Sleep Stages StatPearls Publishing; 2021
- Non-rapid eye movement Stage 1 (NREM-1) is a transition period between wakefulness and sleep. The body unwinds and relaxes in this stage by slowing down the heart rate and the brain also slows down.
- Non-rapid eye movement Stage 2 (NREM-2) is the stage of light sleep where the body temperature drops and the brain produces rapid rhythmic waves known as sleep spindles.
- Non-rapid eye movement Stage 3 (NREM-3) is a transitory stage between light sleep and deep sleep where the muscles of the body relax completely and the brain starts producing delta waves.
- Rapid eye movement (REM) is the final stage of the sleep cycle where the body becomes immobilized and the eyes move rapidly. The activity of the brain is similar to awake hours and dreams occur in this stage.
The Dangers of Sleep Deprivation
Sleep deprivation is linked to heart attack, stroke, and increased risk of other cardiovascular disorders.18Qiao He, Peng Zhang, Guangxiao Li, Huixu Dai, Jingpu Shi, The association between insomnia symptoms and risk of cardio-cerebral vascular events: A meta-analysis of prospective cohort studies Sage Journal. 2017
Sleep deprivation is associated with mood swings, gaps in memory, and compromised decision-making skills.19Torbjörn Akerstedt, Göran Kecklund, Jan Selén, Disturbed sleep and fatigue as predictors of return from long-term sickness absence Ind Health. 2010
Chronic sleep deprivation increases the risk of development of Alzheimer’s disease and dementia with increasing age.20Ehsan Shokri-Kojori , Gene-Jack Wang , Corinde E Wiers , Sukru B Demiral , Min Guo , Sung Won Kim , Elsa Lindgren , Veronica Ramirez , Amna Zehra , Clara Freeman , Gregg Miller, Peter Manza , Tansha Srivastava , Susan De Santi , Dardo Tomasi , Helene Benveniste , Nora D Volkow, β-Amyloid accumulation in the human brain after one night of sleep deprivation Proc Natl Acad Sci U S A. 2018
Metabolism and Obesity
Deprivation of sleep is linked to a reduction in leptin, which is an appetite-suppressing hormone, and an increase in ghrelin, which is an appetite stimulant.21Dieter Riemann , Christoph Nissen , Laura Palagini , Andreas Otte, Michael L Perlis , Kai Spiegelhalder, The neurobiology, investigation, and treatment of chronic insomnia Lancet Neurol. 2015
This imbalance can lead to dysregulation of metabolism and an increased risk of obesity.22 Christopher B Cooper,Eric V Neufeld, Brett A Dolezal,and Jennifer L Martin , Sleep deprivation and obesity in adults: a brief narrative reviewBMJ Open Sport Exerc Med. 2018
Best Nootropics Supplements for Sleep
Performance Lab Sleep
Accelerates sleep onset
Relaxes the mind and body to improve relaxation
Encourages natural melatonin production for a more restful sleep
Promotes sleep-supportive muscle relaxation
Modulates the dopamine system which might help people living with ADHD stay on task
Performance Lab Sleep is a supplement that is specifically designed to help promote better sleep. It contains a combination of ingredients, including magnesium, montmorency tart cherry, and l-tryptophan, which work together to help you get to bed on time, fall asleep faster, and enjoy more restorative sleep overall.
The primary ingredient in Performance Lab Sleep is magnesium, a mineral that plays an important role in many bodily functions. This particular form of magnesium, known as Magnesium Bisglycinate, is absorbed more easily and efficiently by the body than other forms of magnesium. Additionally, it has been shown to have potent calming effects on the nervous system, helping to reduce feelings of stress and anxiety that can often interfere with getting a good night’s rest.
Another key ingredient in Performance Lab Sleep is montmorency tart cherry. This fruit extract has been shown to promote better sleep quality due to its high concentration of melatonin, a hormone that regulates your circadian rhythm and helps you fall into a deep sleep faster. Additionally, montmorency tart cherry is rich in antioxidants called anthocyanins that help protect against inflammation in the body. These properties make it an ideal ingredient for improving sleep quality.
Finally, the third key ingredient in Performance Lab Sleep is l-tryptophan. This essential amino acid plays an important role in the production of serotonin, which acts as a neurotransmitter that regulates many aspects of brain function including mood and sleep cycles. By supporting healthy levels of serotonin production in the brain, l-tryptophan can help improve sleep quality by reducing feelings of stress or anxiety and promoting relaxation before bedtime.
Overall, Performance Lab Sleep is a great supplement for anyone looking to improve their overall quality of sleep. Whether you struggle with falling asleep quickly or staying asleep throughout the night, this supplement can help provide the support you need for better rest each night. I highly recommend giving it a try if you’re looking for an effective way to enhance your sleep!
Magnesium is an essential mineral that is involved in over 300 metabolic processes in both the mind and body.
These metabolic processes include neurotransmitter synthesis including dopamine.
In today’s hectic society filled with nutrient-depleted food, magnesium deficiency is on the rise.
Subsequently most people with ADHD exhibit low levels of magnesium.1T Kozielec, et al. Assessment of magnesium levels in children with attention deficit hyperactivity disorder (ADHD), Magnes Res. 2006
Recent research into magnesium’s influence on ADHD points to a statistically significant relationship between magnesium deficiency and ADHD.2Mohammad Effatpanah, et al. Magnesium status and attention deficit hyperactivity disorder (ADHD): A meta-analysisPsychiatry Res. 2019
In clinical studies, supplementation with Magnesium has shown effective in improving ADHD symptoms. 3M Mousain-Bosc, et al. Improvement of neurobehavioral disorders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders, Magnes Res. 2006
Ultimately, magnesium is highly effective at calming the body’s stress response, inducing relaxation, and steadying the mind.
Learn more about how Magnesium works in treating ADHD and other symptoms.
- Includes the 7 most effective forms of magnesium
- Highly credible manufacturer
- No added fillers, preservatives, or unnecessary ingredients
- Free shipping and discounts are available
- Underdosed for specific magnesium type you may want
Red Light Therapy from SaunaSpace
High quality full-spectrum infrared saunas
Customizable sauna sizes and finishes
Optional near, mid & far infrared heatmap settings
100-day money-back guarantee
Handcrafted in the USA
- SaunaSpace is very easy to use. Smaller models are ready out of the box.
- SaunaSpace Photon is very portable. It is small enough to fit in a suitcase, so you can take it with you when you travel.
- SaunaSpace Photon produces very little heat. This means that you can use it for a more extended period of time without feeling uncomfortable.
- Many models and levels to choose from. Single bulb photon light all the way up to Luminati Infrared Sauna
- Sauna Space full-spectrum incandescent bulbs give more infrared health benefits than LCD bulbs of other red light devices.
- Saunas are a major investment
- Lead times can be 6-8 weeks
In clinical studies, applying red light has shown the ability to improve all parameters of sleep including sleep quality, sleep duration, and sleep latency.
SaunaSpace red light saunas are designed to help you get to bed on time and fall asleep faster. By using special red light technology, these saunas provide a relaxing and soothing environment that helps you clear your mind and decompress at the end of the day.
Red light therapy, aka photobiomodulation, is a potent promoter of deep, restorative sleep. These saunas can help enhance your sleep quality by increasing melatonin secretion in the pineal gland and improving muscle regeneration, which allows you to feel more rested and energized each morning.
The near-infrared light waves associated with red light therapy demonstrate the ability to penetrate cells below the skin and lower inflammation. This translates into increased healing and a sense of calm within the body.
I personally love Saunaspace red light saunas because they have helped me achieve better sleep and increased energy throughout the day. Whether I’m feeling stressed out or just need some time to relax and unwind, these saunas always deliver results, helping me feel relaxed and rejuvenated every time I use them.
Sauna Space is my #1 choice for red light therapy since they use Low-EMF incandescent bulbs which better mimic the sun’s natural light.
Mind Lab Pro
Designed to optimize cognitive functions through 11 natural ingredients that work in 6 bio-pathways
Boosts serotonin levels which can help improve your mood, sleep quality, appetite control, stress management,
Mind Lab Pro helps improve focus, memory, clarity, energy levels without relying on stimulants or artificial additives
Contains premium forms of each ingredient for enhanced potency and activity, while avoiding potential side effects associated with lower quality ingredients
Mind Lab Pro aims to provide an all-in-one solution for improving mental health & performance without any harsh side effects like those associated with prescription medications or other supplements on the market today.
It contains 11 clinically studied ingredients that work synergistically to improve focus, memory, clarity, and energy levels. For example, Rhodiola Rosea helps reduce fatigue, while Citicoline increases alertness and concentration. Phosphatidylserine helps protect neurons from damage, while L-Theanine helps reduce stress and anxiety.
In addition to these ingredients, Mind Lab Pro also contains Lion’s Mane Mushroom, which has been shown to stimulate Nerve Growth Factor (NGF) and Brain-Derived Neurotrophic Factor (BDNF). These proteins are important for developing new neurons in the brain and releasing neurotransmitters such as dopamine, which can help improve mood and focus.
Mind Lab Pro has been developed to affect the following six key bio-pathways:
- Neuro-Energy Metabolism
- Antioxidant Enhancements
- Neurotransmitter Support
- Neural Structures Protection
- Stress/Anxiety Resistance
- Brain Circulation/Oxygenation
The recommended dosage is two capsules daily in the morning or early afternoon. You can safely increase your dose to four capsules daily during increased cognitive demand. Taking Mind Lab Pro with water, juice, or coffee is best.
I’ve been using Mind Lab Pro for several extended periods of high-demand brain activity, and I can confidently say that it lives up to its claims.
If you are looking for a natural supplement to help boost your cognitive performance, then Mind Lab Pro is an excellent choice to get the most out of your day and start building toward long-term cognitive performance.
- Proven to boost overall cognitive performance including memory, focus, mood, creativity, motivation, and overall well-being.
- Potent blend of all-natural nootropics, herbs, amino acids, vitamins, and minerals.
- Good for experienced biohackers and those new to nootropics.
- Caffeine Free
- No artificial fillers or toxic preservatives
- Affordable Price, money back guarantee
- Ingredients are lower dosed.
- Preformulated for easy access to essential nootropics
- Best value for nootropic cognitive enhancement
- All-natural ingredients with no fillers/preservatives
- Includes B-vitamins for enhanced metabolism
- Some ingredients may be underdosed for specific nootropic therapy
Alpha Brain delivers a blend of potent nootropics that promote alpha brain waves and improved cognitive function
The formula includes L-Theanine, phosphatidylserine, L-tyrosine, cats claw, be it in a propriety form
There are no artificial additives, flavors, sweeteners, colors, caffeine, dairy or gluten in the product
Keto and paleo diet friendly
Alpha Brain is a nootropic supplement created by Joe Rogan’s well-known supplement company Onnit. As such, its probably the most hyped, most heavily marketed nootropic stack on the planet.
We like Alpha Brain because not only does it provide natural ingredients to help boost cognitive enhancement but it also offers many other benefits such as improved brain energy levels and enhanced concentration skills; plus its easy-to-take capsules make taking it on a daily basis simple! On the other hand, some people may not be fans of Alpha Brain due to its proprietary blends since those looking for full transparency may not be satisfied with what they see on the label.
I personally have tried out Alpha Brain and noticed huge improvements in my focus levels after a few weeks of consistent usage; this allowed me to power through difficult tasks with much more ease than before taking it.
Alpha Brain was designed to enhance cognitive functions, such as focus, concentration, and memory. It contains various natural ingredients that have been carefully selected in order to give the optimal boost for peak mental performance.
The primary ingredient in Alpha Brain is Alpha GPC or Alpha glycerylphosphorylcholine. This is a choline-enhancing compound that helps to replenish the neurotransmitter acetylcholine, which aids in memory formation and recall. Another beneficial ingredient is Huperzia Serrata, an extract from Chinese club moss which has been used for centuries for its cognitive-enhancing properties.
Bacopa Monnieri, another key ingredient found in Alpha Brain, has been clinically proven to improve memory retention and comprehension. L-Theanine and L-Tyrosine are amino acids that help increase alertness and reduce stress.
Oat Straw Extract, Phosphatidylserine, Cat’s Claw Extract (AC-11), Pterostilbene, and L-Leucine are all additional ingredients found in Alpha Brain that aid in improving mental clarity and focus while maintaining overall brain health.
Finally, Vitamin B6 promotes energy production throughout the body while helping to prevent fatigue caused by extended periods of concentration or mental strain.
It is recommended to take two capsules of Alpha Brain daily after a light meal for optimal results.
However, it can take up to several weeks before you begin feeling any noticeable effects depending on your individual circumstances so patience is key when trying this supplement out for the first time.
Clinically proven to lower inflammation
Chemical compound found in the cannabis plant
Shown to improve memory, attention, and vigilance, as well as reduce anxiety and improve mood
Protect the brain from damage caused by toxins and injury
No psychoactive effects
Creates “Entourage Effect” w. other cannabinoids like CBG
- Help to protect the brain from damage caused by neurodegenerative diseases
- Can reduce anxiety and inflammation
- Available in various forms, including oils, capsules, and edibles. Can also be added to lotions and cosmetics
- Generally considered safe
- Known for its effectiveness in treating epilepsy
- No psychoactive effects
- Can cause side effects like dry mouth and fatigue
- Can also interact with certain medications
- Can change alertness, which can make driving dangerous
CBD can support sleep and be used to help with a variety of sleep disorders, including insomnia.
The mechanism of action of CBD to regulate energy, mood, and sleep, is dependent on the receptors of the endocannabinoid system in the body.
Since there is a huge network of endocannabinoid receptors in our body, CBD can impact sleep homeostasis on my levels. For instance, CBD can improve the quality of sleep and help to improve the symptoms of REM sleep behavior disorder (RBD).
CBD can relieve the symptoms of stress and anxiety, which can in turn positively affect sleep patterns.
It’s best used in combination with a racetam, or acetylcholinesterase inhibitor like Huperzine A. Citicoline has also shown benefits for ADHD when used with caffeine. 4Steven E. Bruce, et al. Improvements in Concentration, Working Memory, and Sustained Attention Following Consumption of a Natural Citicoline-Caffeine Beverage, Int J Food Sci Nutr. 2014
Since citicoline has shown the ability to increase the release of dopamine, it is a prime candidate as a nootropic for ADHD. It can also improve mood and memory which are both often seen with ADHD.
Some people also find that this nootropic also increases their mood.
Reduces stress and fatigue
Boosts neurotransmitter cyclic adenosine monophosphate (cAMP) levels, leading to improved focus and concentration
Helps regulate hormones important for learning and memory formation
Contains B6, artichoke extract, forskolin, L-phenylalanine and acetyl-L-carnitine
NeuroFuel is a brain supplement and focus supplement created by Natural Stacks. NeuroFuel contains the patented CILTEP Nootropic Formula that put the company on the map and set the standard for high-quality nootropic stacks long ago, and its this unique formula of natural ingredients sets Neurofuel apart from other supplements:
It contains B6, artichoke extract, forskolin, L-phenylalanine and acetyl-L-carnitine, all of which work together to increase neurotransmitter cyclic adenosine monophosphate (cAMP) levels in the brain which helps to improve focus and concentration, as well as memory formation and recall.
Together these ingredients create an effective nootropic stack that can help you reach peak mental performance.
What we really like about NeuroFuel is the company behind it – Natural Stacks is committed to providing clean and effective supplements backed by science. They have an “open source” transparency program that provides ingredient traceability and 3rd party lab test results for every batch so that you can make informed decisions about their health and wellness.
I have personally used Neurofuel for a few months, and I can attest to its effectiveness in improving my mental clarity and focus. After taking it regularly, I noticed an increase in my ability to concentrate on tasks for more extended periods of time without feeling overwhelmed or fatigued.
The dosage instructions were easy to follow, and the capsules are easy to take on an empty stomach in the morning for maximum effect.
Circadian Rhythm Blend
This essential oil formula includes sleep-friendly oils such as Balsam of Peru (Myroxylon balsamum), Lavender (Lavandula angustifolia), Melaleuca (Melaleuca quinquinervera ct Cineole), Myrtle (Myrtus communis), Myrrh (Commiphora myrrha), and more. Each of these natural, organic therapeutic oils help induce a state of calm and restfulness to help induce sleep.
Together, this blend is a potent stimulator of melatonin and helps rebalance your natural circadian rhythm..
Simply apply a few drops to the skin before bed for best results.
Delta 8 THC
Potent, psychoactive cannabinoid that is derived from the hemp plant
Legal in most states and does not produce the “high” associated with marijuana
Known to improve focus and cognitive function
Popular choice for those seeking an all-natural way to enhance their mental performance
- Doesn’t make you high
- Available in supplements, which can be taken orally or added to food and beverages
- Legal in the United States
- Known to prevent vomiting during cancer treatments
- Products are available over the counter at gas stations, convenience stores, weed, and vape shops, and online
- There are some potential risks associated including dizziness, dry mouth, and paranoia
- Not regulated by the FDA
Delta 8 THC interacts with the body’s endocannabinoid system and can provide you the relaxation that induces sleep.
Regular use of Delta 8 THC can help you fall asleep more quickly and stay asleep for longer hours throughout the night.
Some scientific studies have concluded that delta-8 might potentially have clinically useful sedative and hypnotic properties which may be beneficial for patients diagnosed with sleeping disorders.
Delta-8 also has analgesic and anti-inflammatory effects which further contribute to the improvement of quality of sleep.
L-ornithine helps in promoting restful sleep and enhancing the quality of sleep.
L-ornithine modulates the GABA system and lowers stress hormones in the body, which induces a state of relaxation.
In addition to reducing mental stress levels, L-ornithine also buffers the levels of ammonia toxicity by disposing of excess nitrogen which reduces the levels of metabolic stress.
It is an all-natural supplement and has a wide variety of benefits which are mostly associated with stress relief, sleep improvement, and mood enhancement.
Do you have a favorite nootropic for sleep? We’d love to hear about it. Please share your thoughts in the comments below and feel free to ask any questions. Thanks for reading!