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- Melatonin, the sleep hormone
- Magnesium, a relaxing mineral
- Ashwagandha, the Zen plant
- Tips for your evening routine
What happens in the body at night?
While you sleep, your body is quite busy. Sounds strange, but it's true.
Wondering what happens in your body at night? Here's a little insight:
Cell repair, detoxification processes, muscle regeneration (especially during deep sleep phases), memory consolidation in the brain (i.e., the transfer of information from short-term to long-term memory), hormone balance takes place, e.g., growth hormones or cortisol reduction, and much more.
Essentially, sleep isn't so much a break for your body, but rather its prime time for regeneration. And for everything to run smoothly, you need not only rest, but also specific nutrients that support your body in its functions. We've taken a closer look at three that form a fantastic trio : melatonin, magnesium, and ashwagandha. What are they good for? The sleep hormone melatonin signals: lights out, sleep on. The mineral magnesium relaxes your nerves and your body¹, and ashwagandha whispers to your brain: "It's okay to switch off." But let's take a closer look at these three.
Melatonin: Your body's natural pacemaker.
Melatonin isn't a sleep aid, but rather your body's internal light signal: as soon as it gets dark outside, the pineal gland starts producing it. This sleep hormone helps your body switch to "rest" mode – it can promote a drop in body temperature , lower the heart rate , and relax the nervous system.
Because melatonin production is directly linked to light, there are a few things you should keep in mind. Those who are exposed to blue light from smartphones or laptops for too long in the evening delay or block their melatonin release – and thus, unsurprisingly, also their ability to fall asleep.
Taking 1mg of melatonin shortly before bedtime⁴ can help shorten the time it takes to fall asleep – this also applies to those suffering from jet lag³, shift workers, and anyone whose sleep rhythm is disrupted. Our alcohol- and sugar-free melatonin spray is always ready for you.
Magnesium: your nerve food for the night.
Magnesium is probably familiar to you as an important all-rounder for sports . This mineral, which the body cannot produce itself, is also one of the most underrated sleep heroes. Magnesium not only relaxes the muscles², but also helps the nervous system to calm down¹. Furthermore, it is a co-factor in the conversion of serotonin to melatonin. So you see: magnesium and melatonin are true buddies – without magnesium, there's no optimal melatonin flow.
However, there are also factors that influence magnesium requirements at night: stress, for example, can lead to an increased need. And those who think a lot at night, are restless, or generally have poor sleep often unconsciously have a higher requirement. This can easily be met through targeted supplementation; magnesium in organic form (e.g., magnesium citrate or bisglycinate) is particularly practical here, as it is well-tolerated, especially in the evening, and can be directly absorbed by the body.
No magnesium on your nightstand yet? Our high-dose magnesium citrate in a 4-month supply could change that.
Ashwagandha: your calming presence in the mind.
Last but not least: Ashwagandha. This nutrient with the exotic name belongs to the adaptogens – plant compounds that help us cope better with stress⁵. This Indian plant, a star of Ayurvedic medicine for centuries, has the impressive ability to reduce its own cellular stress with the help of withanolides . These are secondary plant compounds belonging to the flavonoid group. The plant essentially uses them for self-care – a true model of inner balance. Perfect for a good night's sleep. Ashwagandha can help regulate cortisol levels, the very stress hormone that often prevents us from falling asleep.
If you need the "sleep berry" in capsule form, our organic ashwagandha might be something for you - your vegan 3-month supply with high-quality ashwagandha root powder from India.
Time for a new evening routine.
Brush your teeth and off to bed? Well, if you want to support your sleep process, you might want to add a few more steps. There are a few things to keep in mind when taking the 3 Goodnight Buddies, as timing is crucial.
Magnesium should be taken approximately 1-2 hours before bedtime, ideally with dinner. Ashwagandha should also be taken a little earlier, as this can lower cortisol levels during the first half of the night. Melatonin is taken approximately 30-60 minutes before bedtime.
To help your body adjust to the support, you should repeat the procedure over several days and weeks . This is simply because your body thrives on routine. We've summarized other things you can do to support your body with the crucial topic of sleep in the following paragraph.
10 tips for a "Good night!"
- Treat yourself to delicious relaxation rituals, such as a warm tea or an Ashwagandha Moon Milk.
- Don't take your smartphone to bed. Artificial light sources (e.g., cell phone, laptop, or television) reduce melatonin production.
- Actively help your mind switch off. Meditation or journaling are good ways to calm your thoughts.
- Avoid strenuous physical activity in the evening. Relaxed jogging, yoga, or Pilates, on the other hand, are good ways to reduce stress.
- Sleep with the window open if possible: The CO2 content in the air demonstrably impairs sleep quality.
- Avoid caffeine in the late afternoon and evening. The half-life of caffeine is, on average, 4 hours!
- Regularity is important. Ideally, you should always go to bed at the same time so that your internal clock can adjust.
- Avoid sugar before bedtime: Glucose is a quick source of energy that stimulates your body.
- In the evenings, reach for pistachios, cranberries, cherries , or a glass of milk more often. These foods contain natural melatonin.
- Pay attention to the right amount of sleep. According to studies, seven hours per night seems to be the optimal sleep duration for adults.
Magnesium, melatonin, and ashwagandha aren't miracle sleep aids, but they are wonderful allies. They can support your body in winding down, correctly interpreting signals, and doing exactly what it does best and desperately needs at night: regenerating. Sleep is active self-care. And sometimes you just need a little help with that – naturally, smartly, and without a nasty wake-up call.
Want to know more about supplements? Then check this out:
💡 Written and researched by Natural Elements editor Catha.
Content reviewed by experienced nutrition experts.
1 Magnesium contributes to the normal function of the nervous system.
² Magnesium contributes to normal muscle function.
³ Melatonin contributes to the relief of the subjective feeling of jet lag.
⁴ Melatonin helps to reduce the time it takes to fall asleep (when 1 mg is taken shortly before bedtime).
⁵ Ashwagandha is an adaptogenic plant substance/has adaptogenic properties.
