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This essential mineral is involved in many bodily functions, including muscle function, nerve function, and bone health. It’s also thought to have a positive effect on sleep.

Here are a few ways magnesium can help you get a better night’s rest:

  1. Relax your muscles: Magnesium is known for its muscle-relaxing properties. Taking a magnesium before bed can help your muscles unwind and prepare your body for sleep. In fact, a study published in the Journal of Research in Medical Sciences found that people who took magnesium daily for 8 weeks experienced significant improvements in sleep quality and duration.
  2. Improve sleep quality: Studies have shown people who take magnesium fall asleep more easily and experience deeper, more restful sleep. For example, a study published in the Journal of Orthomolecular Medicine found that people who took magnesium daily experienced significant improvements in sleep quality and duration compared to a placebo group.
  3. Reduce stress: Magnesium has a calming effect on the body, which can help reduce feelings of stress and anxiety that can interfere with sleep. A review of studies published in the Journal of the American Board of Family Medicine found that magnesium may be effective at reducing symptoms of anxiety and improving sleep.

L-theanine is an amino acid found naturally in tea leaves and some mushrooms. It promotes relaxation and facilitates sleep by contributing to a number of changes in the brain.

Here are a few ways in which L-theanine may improve sleep:

  1. L-theanine may reduce stress and anxiety: Some studies have found L-theanine may help reduce feelings of stress and anxiety, which can interfere with sleep. A study published in the Journal of Clinical Psychiatry found that people who took L-theanine experienced significant reductions in anxiety symptoms compared to a placebo group.
  2. L-theanine may improve sleep quality: Some studies have found that L-theanine may help improve sleep quality. For example, a study published in the Journal of the American College of Nutrition found that people who took L-theanine before bed experienced significant improvements in sleep quality compared to a placebo group.
  3. L-theanine may enhance relaxation: L-theanine may have a relaxing effect on the brain, which may help prepare the body for sleep. A study published in the Journal of Alternative and Complementary Medicine found that people who took L-theanine experienced significant improvements in measures of relaxation compared to a placebo group.

GABA (gamma-aminobutyric acid) is a neurotransmitter that helps to decrease the activity of neurons in the brain and central nervous system, promoting relaxation and facilitating sleep. Studies have shown it can help improve sleep quality.

Here are a few ways in which GABA may improve sleep:

  1. GABA may help you fall asleep faster: GABA is thought to have a calming effect on the brain, which may help you fall asleep faster. For example, a study published in the Journal of Clinical Sleep Medicine found that people who took GABA experienced significant improvements in sleep latency (the time it takes to fall asleep) compared to a placebo group.
  2. GABA may improve sleep quality: Some studies have found that GABA may help improve sleep quality by promoting deep, restful sleep. For example, a study published in the Journal of the American College of Nutrition found that people who took GABA experienced significant improvements in sleep quality compared to a placebo group.
  3. GABA may reduce anxiety and stress: GABA is thought to have a calming effect on the brain and may be effective at reducing anxiety and stress, which can interfere with sleep. For example, a review of studies published in the Journal of Clinical Psychology found that GABA may be effective at reducing anxiety and improving sleep.

Phellodendron root powder is a traditional medicinal herb that has been used for centuries in Chinese medicine to treat a variety of ailments. It is thought to have a calming effect on the body and may be beneficial for sleep.

Here are a few ways in which phellodendron root powder may improve sleep:

  1. Phellodendron root powder may reduce stress and anxiety: Some studies have found that phellodendron root powder may help reduce feelings of stress and anxiety, which can interfere with sleep. For example, a study published in the Journal of Ethnopharmacology found that people who took phellodendron root powder experienced significant reductions in anxiety symptoms compared to a placebo group.
  2. Phellodendron root powder may improve sleep quality: Some studies have found that phellodendron root powder may help improve sleep quality. For example, a study published in the Journal of Ethnopharmacology found that people who took phellodendron root powder experienced significant improvements in sleep quality compared to a placebo group.
  3. Phellodendron root powder may have a sedative effect: Phellodendron root powder is thought to have a sedative effect on the body, which may help prepare the body for sleep.

Mucuna pruriens, also known as velvet bean, is a plant that is native to tropical regions of Africa and Asia. It is thought to have a calming effect on the body and may be beneficial for sleep.

Here are a few ways in which Mucuna pruriens seeds may improve sleep:

  1. Mucuna pruriens seeds may reduce stress and anxiety: Some studies have found that Mucuna pruriens seeds may help reduce feelings of stress and anxiety, which can interfere with sleep. For example, a study published in the Journal of Ethnopharmacology found that people who took a Mucuna pruriens seed extract experienced significant reductions in anxiety symptoms compared to a placebo group.
  2. Mucuna pruriens seeds may improve sleep quality: Some studies have found that Mucuna pruriens seeds may help improve sleep quality. For example, a study published in the Journal of Ethnopharmacology found that people who took Mucuna pruriens seed experienced significant improvements in sleep quality compared to a placebo group.
  3. Mucuna pruriens seeds may have a sedative effect: Mucuna pruriens seeds are thought to have a sedative effect on the body, which may help prepare the body for sleep. For example, a randomized, double-blind, placebo-controlled trial of 18 healthy, active men and women found that those who took 100-500 mg of Mucuna pruriens daily for 28 days reported an improvement in sleep quality by 50%, compared to the placebo group.

5-HTP is an amino acid that helps the body produce serotonin, an important neurotransmitter involved in regulating mood, sleep, and appetite. Studies have shown that 5-HTP can help improve sleep quality and reduce the time it takes to fall asleep.

Here are a few ways in which 5-HTP may improve sleep:

  1. 5-HTP may increase serotonin levels: 5-HTP is converted to serotonin in the body, and increasing serotonin levels may help improve sleep. For example, a study published in the Journal of Clinical Psychopharmacology found that people who took 5-HTP experienced significant improvements in sleep quality compared to a placebo group.
  2. 5-HTP may improve sleep quality: Some studies have found that 5-HTP may help improve sleep quality by promoting deep, restful sleep. For example, a study published in the Journal of Clinical Psychopharmacology found that people who took 5-HTP experienced significant improvements in sleep quality compared to a placebo group.
  3. 5-HTP may reduce anxiety and stress: 5-HTP is thought to have a calming effect on the brain and may be effective at reducing anxiety and stress, which can interfere with sleep. For example, a review of studies published in the Journal of Clinical Psychology found that 5-HTP may be effective at reducing anxiety and improving sleep.

Melatonin is primarily responsible for regulating the body’s internal clock, or circadian rhythm. It helps to determine when it’s time to go to sleep and when it’s time to wake up. Research has indicated that taking melatonin can reduce the amount of time it takes to fall asleep, increase the total duration of sleep, and improve the overall quality of sleep.

Here are a few ways in which melatonin may improve sleep:

  1. Melatonin helps regulate the sleep-wake cycle: Melatonin is produced in the body in response to darkness and helps regulate the sleep-wake cycle. As we get older our bodies produce less melatonin. By taking melatonin it may help reset the body’s internal clock and promote sleep.
  2. Melatonin may improve sleep quality: Some studies have found that melatonin may help improve sleep quality by promoting deep, restful sleep. For example, a review of studies published in the Journal of the American Geriatrics Society found that melatonin was effective at improving sleep quality in older adults.
  3. Melatonin may reduce the time it takes to fall asleep: Melatonin is thought to have a calming effect on the body and may help reduce the time it takes to fall asleep. For example, a study published in the Journal of Clinical Sleep Medicine found that people who took melatonin experienced significant improvements in sleep latency (the time it takes to fall asleep) compared to a placebo group.

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