Sleep Struggles?

Imbalanced circadian rhythms are commonly associated with low quality sleep or little amount of sleep, as well as feeling tired throughout the day. 

Supplements are regularly used as part of a holistic approach to improving sleep quality as well as lifestyle modifications, regular exercise and mindful nutrition.

What are circadian rhythms?

Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things. (1)

Circadian rhythms regulate the production of different hormones throughout the 24-hour cycle. When the sun rises in the morning, the body produces cortisol, a hormone that makes us feel refreshed and alert. After waking, a healthy person will become increasingly tired throughout the day until the sun goes down, when feelings of tiredness peak. As the sun begins to set, the pineal gland will release melatonin, a hormone that reduces wakefulness and alertness. (2)

Understanding your circadian rhythm?

Understanding your circadian rhythm is important! This will give you the power to know what works best for your routine & body. If you're more of a morning person pushing yourself to get up an hour earlier may be more beneficial than someone who is a night owl and less productive in the morning.

Dr. Roth states:

“It’s ideal to be aware of your circadian rhythm because it also dictates when you’re going to be most alert during the day and when you’re going to be the most productive. People who are night owls tend to be most productive in the later evening. And people who are morning people tend to be most productive in the morning.”(2)

Can you reset your circadian rhythm?

Yes, you can reset your circadian rhythm. But first, it’s important to understand your own individual circadian rhythm. (3)

How to tell it’s time for a reset?

You might need to reset your circadian rhythm if you:

• Have trouble falling asleep.
• Have trouble staying awake in the evening.
• Have trouble waking in the morning.
• Have trouble focusing on daily tasks and responsibilities.(4)

Now we have a good & basic understanding of circadian rhythm, let's move onto ways we can improve and reset the circadian rhythm through supplementation, daily habits and night tips. 

Recommended daily habits to improve your day

Factors like light, temperature and when you eat affect your circadian rhythm as well. These are known as zeitgebers, external cues that impact your internal clock. (5)

Recommended ways to improve your evening routine

Recommended supplements to reset and improve your circadian rhythm

Modulating circadian rhythm using herbal or amino acid-based supplements can help relax the body, settle down the mind, modulate cortisol-melatonin, and induce sound sleep (6)

We've spilt our top recommended supplements into morning, evening and night routine supplements. Placing our top 2 circadian rhythm supplements for each section of the day.

Morning supplements:

1. Matcha Green Tea 

Matcha green tea contains L-theanine, which is an amino acid derived from tea leaves or certain types of mushrooms. It helps promote relaxation by boosting neurotransmitters GABA, serotonin, and dopamine. (7)  Matcha Green tea is high in antioxidants which can help fight free radicals and play a role in protecting DNA, proteins and lipids from oxidative stress. It also contains several vitamins & minerals such as Vitamin C, Iron & Zinc.

Are you one who needs a boost in the morning? Matcha may be the answer! Matcha contains a small amount of caffeine which is a simulant, perfect for those who need an extra boost in the mornings. 

Click here to view our full range of matcha green tea supplements

2. A-Z multi vitamin

Multivitamins may not be the most popular or top supplement for sleep and improving your circadian rhythm but sometimes vitamin deficiencies can be a root cause of sleep disruption. (8) Making sure your body has all the nutrients it needs to function well for sleep, regulating hormones, energy and immunity are all important roles linked to circadian rhythm.

Researchers used data from 1,007 adults, multivitamin use was linked to a lower likelihood of less than 5 hours of sleep (OR = 0.2; 95% CI, 0.1-0.7) and more than 9 hours of sleep (OR = 0.6; 95% CI, 0.3-1).

“This could mean that those with generally healthier sleep patterns are more likely to take a multivitamin or it could mean that something in those multivitamins actually helps regulate sleep". (9)

Preliminary research has found that ashwagandha may help people fall asleep faster, spend more time asleep, and experience better sleep quality (13)

Ashwagandha is considered to be an adaptogenic herb (Adaptogen) A term that describes a group of herbs that are said to protect the body. (10) Ashwagandha is an extremely popular herbal supplement, that is being extensively researched for multiple applications, a main one being sleep. Ashwagandha (Withania somnifera) is a staple herb used in Ayurveda, also known as Indian Ginseng or Winter Cherry.

Though there is limited research available about its effects and mechanisms, preliminary research does suggest ashwagandha might be effective at fighting stress. (11)

According to some, ashwagandha also improves functioning in the endocrine, nervous, and cardiopulmonary. (12)

"After taking ashwagandha for six weeks, participants in one actigraphy-based study described their sleep as being 72% better" (14)

Click here to view our full range of ashwagandha supplements

2. Magnesium

Magnesium is a nutrient that regulates different body processes. Magnesium is an everyday mineral required for several bodily functions including the electrolyte balance and normal protein synthesis.

Magnesium is a popular sleep supplement due to magnesium helping the body relax, it is also said to reduces stress and help you sleep longer (15).

Magnesium regulates neurotransmitters, which send signals throughout the nervous system and brain. It also regulates the hormone melatonin, which guides sleep-wake cycles in your body (16).

"In one study, older adults were given 500 mg of magnesium or a placebo. Overall, the magnesium group had better quality of sleep. This group also exhibited higher levels of renin and melatonin, two hormones that help regulate sleep" (17).

Click here to view our full range of magnesium supplements

Night supplements:

1. Peak Sleep Complex

New and by very popular demand our #1 sleep complex ! Peak Sleep Complex combines 7 extremely popular sleep supplements into 1 convenient capsule.

What it includes?

• Amino acids - Glycine, L-Theanine & L-Tryptophan
• Adaptogenic herbs -  Ashwagandha
• High source of soluble fibre - Inulin
• Essential minerals - Magnesium Bisglycinate & Zinc Citrate

All 7 supplements have been research and linked to a number of health benefits such as:

• Tiredness and fatigue
• Electrolyte balance.
• Energy-yielding metabolism.
• Nervous system.
• Muscle function.
• Protein synthesis.
• Psychological function.
• Cognitive function.
• Immune system. (18)

Click here to view our Peak Sleep Complex

2. 5-HTP

Mostly know for its benefits of increasing serotonin levels, 5-HTP produces serotonin, which can be converted into the hormone melatonin. Melatonin plays an important role in regulating sleep. Its levels begin to rise in the evening to promote sleep and fall in the morning to help wake you up. Therefore, supplementing with 5-HTP may promote sleep by increasing melatonin production in your body. (19)

Click here to view our 5-HTP supplements 

Make sure to share this blog with your friends or anyone who needs help with improving their circadian rhythm.  

IMPORTANT NOTICE* Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.

Sources tagged within blog & below: