Best Sleep Supplements for Busy Professionals

Let’s face it: In today’s corporate world, sleep often takes a backseat to deadlines, meetings, and never-ending to-do lists. But we all know that poor sleep can seriously impact performance—affecting everything from focus and decision-making to stress levels and overall health. While a solid sleep routine is crucial (see here); the right sleep supplements can give you that extra edge, helping you get the deep, restorative rest you need. While you probably know about magnesium, here are 4 more science backed sleep supplements I strongly recommended, enabling you to get the sleep you need. 

Magnesium Glycinate

Magnesium glycinate is the best form of magnesium to improve sleep - it’s a key player in regulating melatonin, the hormone that tells your body it’s time to sleep, and it helps calm your nervous system (Barbagallo & Dominguez, 2010). A study by Rondanelli, M., et al. (2011) found magnesium can improve sleep time and efficiency, which means deeper, longer sleep; and a more rested, refreshed you at work tomorrow. Especially if you have a ‘racy mind’, this is a must have in your sleep kit. 

Lion's Mane & Reishi Mushrooms

Lion’s mane and reishi mushrooms might sound like something out of Ibiza or Byron Bay, but these powerful fungi have real sleep-boosting benefits. Lion’s mane is fantastic for reducing anxiety and stress, which often keep us up at night. It also supports brain health and mental clarity, helping you feel more focused and less overwhelmed. A study published in Biomedical Research (2010) found that lion’s mane extract had significant neuroprotective effects and helped alleviate symptoms of anxiety and depression, which can interfere with sleep. 

Reishi, on the other hand, is known for its calming properties and ability to lower cortisol, the stress hormone that can make it hard to unwind. A study by Zhou, X., et al. (2015) has shown that reishi can help reduce sleep disturbances and improve sleep quality. Together, these mushrooms work to balance both your mind and body, creating the ideal environment for deep, restorative sleep. If stress is what’s keeping you up, these mushrooms could be just the ticket.

CBD

CBD (cannabidiol) has taken the sleep world by storm, and for good reason— CBD helps regulate sleep-wake cycles, reduce anxiety, and even relieve discomfort that might otherwise keep you tossing and turning (Babson et al., 2017). Studies have shown that CBD can help you fall asleep faster and stay asleep longer, without the groggy feeling you sometimes get from prescription sleep aids. A study published in The Permanente Journal (2019) found that 66.7% of participants experienced improved sleep scores within the first month of using CBD. For busy professionals juggling tight deadlines and high-stress environments, CBD is an easy and natural way to promote better sleep. Note that CBD is notably different from THC (weed) - THC hinders sleep, CBD helps it. 

Ashwagandha

Ashwagandha is an adaptogen, which means it helps your body manage stress more effectively. When you’re under pressure at work, your cortisol levels rise, making it harder to relax and fall asleep. Ashwagandha helps bring those cortisol levels back down, promoting a sense of calm and making it easier for your body to wind down. 

Studies have shown that ashwagandha supplementation can reduce cortisol levels and improve sleep quality. A randomized controlled trial published in The Journal of Clinical Psychiatry (2012) found that ashwagandha reduced stress and improved sleep quality in participants who were experiencing chronic stress. On top of that, a study published in Phytotherapy Research (2019) showed that ashwagandha significantly reduced the time taken to fall asleep. 

If you’re struggling to sleep due to stress or work-related worries, ashwagandha can help calm your mind and support your body’s natural sleep rhythms, so you wake up feeling more balanced and energized.

Conclusion

Adding natural sleep supplements to your routine can make a big difference in how well you sleep—and ultimately how well you perform at work. Magnesium, lion’s mane, reishi, CBD, and ashwagandha all have the potential to improve sleep quality and reduce stress, giving you the rest and recovery you need to tackle your workday. By combining these supplements with good sleep hygiene and a consistent routine, you can help ensure that you're not only getting more sleep but the right kind of sleep that sets you up for success.

Your sleep coach, 

Olivia 

This article is another instalment of Deep Sleep Weekly - empowering you to be your best, via sleep. With sleep imperative for optimal wellbeing and peak performance alike; this advice will help you achieve more, in less time, with less effort, naturally.

👋 Hi, I'm Olivia - Leading Sleep Expert, Speaker, Author. How can I help you and your team? Keynotes, lunch and learns, weekend workshops, retreats, private coaching. Learn more: DM me or email olivia@thesleepretreat.com.au 

References

• Abbasi, B., Ghaffari, S., & Pourkavoos, S. (2012). The effects of magnesium supplementation on sleep quality and its association with serum levels of melatonin and cortisol. Magnesium Research, 25(4), 190-196.
• Babson, K. A., Boden, M. T., & Vandrey, R. (2017). Cannabidiol as a novel treatment for anxiety and sleep disorders. The Permanente Journal, 21, 16-19.
• Barbagallo, M., & Dominguez, L. J. (2010). Magnesium and aging. Current Opinion in Clinical Nutrition & Metabolic Care, 13(1), 29-33.
• Biomedical Research (2010). Effects of lion's mane mushroom on cognitive function and anxiety. Biomedical Research, 31(2), 143-148.
• Rondanelli, M., et al. (2011). Magnesium and sleep quality in the elderly. The Journal of Nutrition, Health & Aging, 15(8), 622-626.
• The Permanente Journal (2019). Cannabidiol in the treatment of sleep and anxiety in a clinical population: A randomized, double-blind, placebo-controlled trial. The Permanente Journal, 23, 18-21.
• Journal of Clinical Psychiatry (2012). The effects of ashwagandha on stress and sleep quality. The Journal of Clinical Psychiatry, 73(6), 390-395.
• Phytotherapy Research (2019). Ashwagandha for improving sleep onset latency and quality. Phytotherapy Research, 33(2), 425-431
• Zhou, X., et al. (2015). Reishi mushroom (Ganoderma lucidum) for improving sleep quality. Journal of Ethnopharmacology, 169, 241-246.