do you want to dramatically improve your
sleep but you don't know how
well sleep supplements and sleep
nootropics can help
but which are the most effective ones
let's find
we live in a time when one third of all
americans are sleep deprived and this
number does not even include people who
have
certain sleep related issues such as
insomnia for example
now you might think one-third is not
that much but if you know how important
sleep is especially for
cognitive performance and overall health
well you should be worried about it
well the question is how can we improve
sleep quality
are there any natural ways to do that
well absolutely we can do that by taking
certain sleep supplements or sleep
nootropics
so in this video i'm going to share with
you the best sleep nootropics that can
help you fall asleep faster
and i'm going to talk about the best
sleep not tropics for improving a better
sleep
and at the end i'm going to show you and
tell you where you can find the best
sleep supplements
that you can currently buy on the market
let's begin oh by the way are you
currently taking any sleep supplements
let me know in the comment section below
so just before i share with you the best
sleep in tropics
i want to mention three crucial reasons
why sleep is so
important first of all we form memories
during our sleep and that's important if
you wanna achieve a great cognitive
performance
you need to ensure you're gonna sleep
for a long period
or at least ensure a high quality sleep
because
that's when the memories are formed and
if you want to perform high that's what
you need
secondly great sleep improves your focus
and your overall cognitive performance
many studies show how sleep is important
for
normal brain functioning and if you
don't sleep enough or you know the
quality of your sleep is not good enough
well your
brain will suffer from that and thirdly
sleep is directly related to your weight
so
it has been proven that people who sleep
less are
often more obese and you know this comes
with
many health issues so those are just
three important reasons
why you should really worry about sleep
but now
let's move to the tropics and see which
one can help you out
oh guys and just one important thing
sleep nootropics or sleep supplement
are not equal to sleeping pills now
sleeping pills can knock you out
very quickly but they usually come with
many side effects sleep nootropics on
the other side
are much safer and much better for you
much healthier in many different ways
but they're not as
strong so they usually help you fall
asleep
faster they can help you relax and then
they can help you achieve
a higher quality sleep and that's what
you actually want to do anyway
so just that you know this difference so
if you want to fall asleep
quicker here are the tropics that can
help you out first of all here's bacapa
muneri but copper monero is an adaptogen
herb that is known for
improving focus improving cognitive
performance and it can help you relax
and also it can help you fall asleep
faster
so backup has been used for centuries it
is basically a herb
and um it's a very safe and there are
many studies proving the positive
effects and benefits of bacar moneri
now you can take bacalpa in the morning
for better quality performance but you
can take it in the afternoon
or evening just to feel more relaxed
the recommendation is around 300
milligrams of copper per day
another tropic that is very effective is
gaba now gaba is a
as you might probably know is a
neurotransmitter but you can
also supplement gaba to increase the
levels of it in your brain now the issue
with it
is that it doesn't cross the blood brain
barrier
so usually it is supplemented with some
other
ingredients from the tropics such as
l-citrulline which is
an amino acid because this improves uh
or increases the the chances that it's
gonna basically
crush the barrier now if you're gonna
search for studies of how
supplementing gaba can improve or make
you fall asleep faster you're not going
to find many
but based on my experience with gaba it
really seems to work and it really seems
to provide a lot of benefits
another trophy that i want to talk about
is called lavender
now this is a plant a very popular one
if you ever travel on the south of
france
you're gonna see they're like kilometers
and kilometers of food
and the thing with lavender is they
usually make oils out of
it um so if you smell this oil this has
been shown
that this can increase your sleep
quality
but not just that i found a study where
people were supplementing lavender
and they've seen an increase of sleep
quality
from 14 to i think 24 in just 10 weeks
so that's
quite a dramatic increase for a
supplement or for a herb like this
so lavender is very seems to be very
potent and very popular
you can find in many great entropic
supplements the recommendative dosage is
somewhat between
80 to 160 milligrams another tropic that
i want to talk about
is called l-tryptophan now l-tryptophan
is an amino acid that
converts into 5-htp and 5-htp
turns into serotonin which is an
important neurotransmitter
also for sleep quality also tryptophan
can influence the production of
melatonin
that's why it is an important amino acid
for improving your sleep quality
however currently the exact
recommendation has not been
established yet let's continue with
magnesium i'm sure you heard
about magnesium before it is one of the
most vital minerals for
overall health but among other things it
can also maintain healthy levels of gaba
the neurotransmitter we talked about
before it can also regulate our bio
clock and of course it has many other
indirect influences on our sleep
quality that's why magnesium is very
very important and i would
want to see it in every serious uh sleep
supplement on the market
the recommended dosage kind of varies
from the type of magnesium you have but
on average it is somewhere between 200
to 400 topic that i want to talk about
it's called melatonin
now i'm sure you heard about it before
melatonin is
a hormone that is crucial for
establishing good sleep
actually it increases naturally in the
evening when you know
it gets darker outside and it decreases
naturally in the morning when you know
the sun
rises um but you can of course also
supplement it
and you know the supplementation has
been shown to be very effective for
improving your sleep quality your
overall quality but also to help people
fall asleep faster because you
increase it a bit earlier and then of
course you
get more tired now the recommendation to
some routine
uh 0.5 milligrams to 5 milligrams
but of course be careful not to overdose
it because if you take it every single
day for a longer period
you might get dependent or your body
won't be able to produce melatonin
naturally
it's gonna be so effective in doing that
so you know i would stay kind of on the
lower dose so
up to one milligram per day and if you
talked about melatonin there's a thing
called tart
cherry or montmorency tart cherry
and tartar is a natural source of
melatonin so the one we talked about
before is basically a synthetic one but
this is a natural
source so you can basically get it just
from
eating cherries but if you are
supplemented
it's proven to be very very effective
but not just for
increasing the overall sleep quality but
also to support your joints
and muscles so it provides some
important
antioxidants to your body as well and
based on my studies
and the research that i've done the
recommended dosage is around 400 to 500
milligrams per day
last but not least let's talk about
valerian valerian is a herb that you can
find in different parts of the world
and it is often used to treat anxiety
and even depression so it can help you
get more relaxed and it's great if you
wanna you know before
uh falling asleep if you wanna be more
relaxed you wanna feel a bit
you know calmer basically and valeria is
one of the most
popular sleep supplement or sleep no
tropics in the world there's no doubt
about it there has been a study done
that shows that supplementing valyrian
somewhere between 300 to 900 milligrams
per day
seems to be very effective in helping
people fall asleep faster by the way
guys i've revealed seven special secrets
about entropies that no one else will
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guys so we just talked about the best
sleep nootropics that can help you fall
asleep faster some of them
can do both so help you fall asleep
faster and achieve a better quality
sleep
but which are the neurotropics that are
mainly used for improving the quality of
your sleep
so first of all there's hoopers in a now
this is a popular
tropic uh that is used in many uh
supplements for improving cognitive
performance because that's what it can
do as well
but at the same time some studies have
shown that it can increase the quality
of your sleep
what it does it influences the rapid eye
movement
which is one cycle of several cycles
that you go through
uh throughout the night the recoil and
the dosage is up to 200 micrograms per
day
but hoopers in a requires cycling so you
can take
it for a couple of days then you have to
stay off for a couple of days and repeat
this
uh for basically a longer longer period
because otherwise you might experience
you might become dependent and you want
to avoid that
l-theanine is an ionotropic that is used
for improving sleep quality this is a
popular amino acid
found in green tea or in leaves
basically
of green tea if you drink green tea you
get a lot of ltn and you usually
recommend daily dosages around 200
milligrams
l-theanine is used not just for
improving sleep quality also for helping
people
relax but apparently one the studies
show
that people who were given 200
milligrams of l-theanine
had severely improved sleep so that's
why it is in this category
and it seems very potent i love ltnin
and i like to see it in sleep supplement
it's not
necessary to have it but if it does it's
it's really good and another compound
is pikamilan pica milan is basically a
more complex
nootropic because it consists of two
compounds vitamin b3
and gaba now the recommendation has not
been established yet
but people who have taken this
supplement or dysnotropic have said
that they had dramatically improved
sleeps
you