Rest, Relax, Recharge: Your Guide to the Best Sleep Supplements

Rest, Relax, Recharge: Your Guide to the Best Sleep Supplements

THREAD pic.twitter.com/rp5LLsiqii

— John Constas (@JohnConstas) June 14, 2023

Sleep: it's as vital as the air we breathe

Healers of the past valued the power of a good night's sleep

And used nature's bounty to ensure it

Today, we carry forward their wisdom

Powerful herbs and supplements are at your disposal for a good night's rest

— John Constas (@JohnConstas) June 14, 2023

The sad truth is that 1 in 3 adults don't get enough sleep

Chronic insomnia will:

Weaken your immune system
Make you gain weight
Destroy your brain
Accelerate aging

You end up getting burnt out and feeling like your battery is empty 24/7

— John Constas (@JohnConstas) June 14, 2023

The first solution you're given to sleep better is medication

The kicker?

Most sleeping pills are horrible for you

They sedate you

But you never get the deep sleep your brain needs to thrive

They even rewire your brain to NEED them

You can't just stop them overnight

EVIL pic.twitter.com/ETVOC2IBVd

— John Constas (@JohnConstas) June 14, 2023

There are natural remedies you should try first to avoid the nasty side effects

You must be wondering, "What are the best supplements to ensure a peaceful sleep?"

Let's unravel the secret:

— John Constas (@JohnConstas) June 14, 2023

1- Magnesium

First up is the mighty mineral, Magnesium

It plays a critical role in helping your body work

From brain health to muscle function

But its superpower lies in sleep enhancement

— John Constas (@JohnConstas) June 14, 2023

Magnesium regulates melatonin, your body's sleep hormone

Better magnesium levels = better sleep

It's that simple

It's also known for its calming effects, easing anxiety and promoting relaxation

— John Constas (@JohnConstas) June 14, 2023

You want to get at least 600mg of Magnesium daily

If you're a beginner, take it during the day first then add a dose before bedtime

Favorite forms are Glycinate, Malate and Acetyl-Taurate

Food sources: Chia seeds, dark chocolate, Avocado pic.twitter.com/JEdgwJyLi5

— John Constas (@JohnConstas) June 14, 2023

2- L-Theanine

L-Theanine is an amino acid found primarily in tea leaves

Its magic?

To increase alpha brain wave activity

This helps you relax and reduce your stress without causing drowsiness

200mg early in the day should do

— John Constas (@JohnConstas) June 14, 2023

Taking L-Theanine before bedtime can help you relax and fall asleep more easily

A perfect ingredient for a tranquil night

Supplement with 600mg 1 hour before bed

You can only get this from Green tea as a dietary source pic.twitter.com/nz3dmFm6oz

— John Constas (@JohnConstas) June 14, 2023

3-Inositol

Enter Inositol

This carbohydrate found in citrus fruits plays a crucial role in neurotransmitter signaling

These brain chemicals play a huge role in calming you down and how you manage stress pic.twitter.com/KzeB8vjKww

— John Constas (@JohnConstas) June 14, 2023

Inositol helps regulate your circadian rhythm & improve overall sleep quality

It may also help with common mood disorders like depression and anxiety

Talk about multi-tasking...

A good starting dose is 8g

— John Constas (@JohnConstas) June 14, 2023

4-Chamomile

Oh, sweet Chamomile

Not just your grandmother's favorite bedtime tea

Chamomile is a source of apigenin

A warm, soothing cup can be your ticket to dreamland pic.twitter.com/ONt7Ha1aVl

— John Constas (@JohnConstas) June 14, 2023

Apigenin encourages sleep by binding to your brain's GABA receptors

You could supplement 100mg 1 hour before bed if you hate chamomile tea

Who needs brain-numbing Ambien or Valium if you've got this natural stuff

— John Constas (@JohnConstas) June 14, 2023

5-Phosphatidylserine

Phos-pha-ti-dyl-serine

Yes

It's a mouthful

This phospholipid plays a vital role in how your brain works

— John Constas (@JohnConstas) June 14, 2023

Phosphatidylserine loses cortisol (your stress hormone) & balance your body's internal clock

Reduced stress and a regular sleep schedule?

Yes, please

Best dietary sources include egg yolks and liver pic.twitter.com/I2TttwepQL

— John Constas (@JohnConstas) June 14, 2023

6-Glycine

Finally, Glycine

This amino acid is a powerhouse

It lowers your body temperature

Which signals your body to sleep

Plus, it can also enhance the quality of your sleep

Food sources = Bone broth, meat on the bone pic.twitter.com/nTTQurMk4z

— John Constas (@JohnConstas) June 14, 2023

Glycine lowers your sleep latency

Which is how long it takes you to fall asleep

It also promotes deep, non-REM sleep

So you wake up feeling refreshed as if you've made the most of your sleep

Start with 5g 1 hour before bed

— John Constas (@JohnConstas) June 14, 2023

All these tools can dramatically improve your sleep if used right

Should they not work:

1) Your dosing is off
2) Your gut microbiome/liver is a mess and you need to go deeper

But that's for another thread...

— John Constas (@JohnConstas) June 14, 2023

I’m pretty confident I can take any busy professional who’s stressed & sleeping like crap & get them the best snooze in the next 20 weeks

If you:

- want a customized solution
- without taking a single sleeping pill
- my 1 on 1 help

DM me “Sleep”https://t.co/p6TmoXeXpv

— John Constas (@JohnConstas) June 14, 2023