Sleep Smarter

Sleep is one of the most critical aspects of health, yet it's often the most neglected. You spend about a third of your life sleeping, and during that time, your body undergoes essential repair and rejuvenation processes. Poor sleep doesn’t just leave you tired—it disrupts your hormones, weakens your immune system, and impacts cognitive function. For a truly restorative night’s rest, it’s important to focus on lifestyle habits and consider key supplements that can support your body’s natural rhythms. Here are three science-backed supplements recommended by neuroscientist Robert Love that can transform the way you sleep.

The Role of Magnesium in Deep, Restful Sleep

Magnesium is an essential mineral required for more than 300 biochemical processes in the body, including those that regulate sleep and relaxation. It helps calm the nervous system, reduce stress, and relax tense muscles, creating the ideal conditions for falling and staying asleep.^[1] Unfortunately, magnesium deficiency is widespread, with nearly 70% of Americans falling short of this critical nutrient. Deficiency can lead to restlessness, anxiety, and muscle cramps—all common sleep disruptors.^[2]

The type of magnesium you choose matters. Magnesium glycinate is one of the most effective options for improving sleep. It’s highly bioavailable, meaning your body absorbs it efficiently, and it has a calming effect without causing digestive discomfort. If you’re looking for enhanced cognitive benefits alongside sleep support, magnesium threonate is a premium choice. This form crosses the blood-brain barrier, making it highly effective for improving brain function and promoting deeper, more restorative sleep. Though it’s more expensive, its unique ability to target the brain makes it worth considering for those who want to elevate their sleep quality while supporting overall mental health.^[3]

Apigenin: A Natural Path to Relaxation

Apigenin, a flavonoid found in chamomile, is a natural compound celebrated for its calming effects. Popularized by Dr. Andrew Huberman, apigenin works by binding to receptors in the brain that promote relaxation and reduce overactivity, which can interfere with your ability to wind down. While drinking chamomile tea is a time-honored way to experience the benefits of apigenin, concentrated supplements offer a more consistent and therapeutic dose. For those who experience racing thoughts or heightened stress at bedtime, apigenin is a safe and effective option for achieving a state of calm before sleep.^[4]

Lion’s Mane for Stress-Free Sleep and Cognitive Support

Lion’s Mane, a medicinal mushroom, has gained recognition for its dual benefits of promoting relaxation and enhancing cognitive health. Poor sleep is often linked to stress and anxiety, and Lion’s Mane works as an adaptogen to reduce these feelings while supporting the nervous system. Its ability to help you fall asleep faster and stay asleep longer makes it an excellent choice for those struggling with restlessness. In addition to its sleep benefits, Lion’s Mane supports brain regeneration and memory improvement, offering an added layer of cognitive support. This makes it an especially valuable tool for individuals seeking immediate relaxation and long-term brain health.^[5]

Combining Supplements with a Non-Toxic Sleep Environment

While supplements like magnesium, apigenin, and Lion’s Mane are powerful tools for enhancing sleep, they work best when combined with a supportive sleep environment. Create a non-toxic space by using natural bedding, reducing exposure to artificial light, and keeping your bedroom cool and quiet. These changes and the right supplementation can transform your sleep routine into a cornerstone of optimal health.

A Science-Backed Approach to Better Sleep

Improving your sleep isn’t just about feeling rested—it’s about giving your body the support it needs to thrive. Magnesium, apigenin, and Lion’s Mane offer unique and complementary benefits that address common barriers to restorative sleep. These supplements help you fall asleep and promote deeper, more regenerative rest. If you’re ready to prioritize sleep, these three options provide a natural, science-backed approach to optimizing rest and recovery.

1. Office of Dietary Supplements - Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 22 Jan. 2025.
2. Pickering, Gisèle, et al. “Magnesium Status and Stress: The Vicious Circle Concept Revisited.” Nutrients, vol. 12, no. 12, Nov. 2020, p. 3672.
3. Rawji, Alexander, et al. “Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review.” Cureus, vol. 16, no. 4, p. e59317. 
4. Salehi, Bahare, et al. “The Therapeutic Potential of Apigenin.” International Journal of Molecular Sciences, vol. 20, no. 6, Mar. 2019, p. 1305.
5. Docherty, Sarah, et al. “The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study.” Nutrients, vol. 15, no. 22, Nov. 2023, p. 4842.