Sleep is the foundation of our health. However, in the modern world, its quality often suffers due to excessive gadget use before bedtime.
The blue light from smartphones and laptops disrupts melatonin secretion, while constant notifications and the habit of scrolling before sleep create chronic overload of the nervous system.
Consequences include difficulty falling asleep, shallow sleep, and morning fatigue.
In addition to sleep hygiene (putting gadgets away 1–2 hours before bed, reducing light brightness, creating a calming ritual), increasing attention is being paid to nutraceutical solutions that help restore sleep quality.
Key nutrients for healthy sleep
- Melatonin — regulates circadian rhythms and supports faster sleep onset.
- Magnesium (especially citrate or L-threonate) — reduces nervous excitation and relaxes muscles.
- L-theanine (a green tea component) — increases brain alpha-wave activity, promoting calmness.
- Glycine — an amino acid that lowers body temperature and supports deeper sleep.
- Ashwagandha — an adaptogen that reduces cortisol levels and improves nighttime recovery.
Table 1. Key nutrients for sleep improvement
| Nutrient | Mechanism of action | Optimal dose | Notes |
|---|---|---|---|
| Melatonin | Regulates circadian rhythms | 0.5–3 mg | Short-term use |
| Magnesium L-threonate | Reduces CNS excitation | 200–400 mg | Better absorbed by the brain |
| L-theanine | Promotes relaxation | 100–200 mg | No sedative effect |
| Glycine | Lowers body temperature | 3–5 g | Powder form in water |
| Ashwagandha | Reduces stress and cortisol | 300–500 mg | Take in the evening |
Nutraceutical combinations in 2025
At Vitafoods Europe and Natural Products Expo, modern formulas combining multiple nutrients were showcased: melatonin + magnesium, L-theanine + ashwagandha, glycine + collagen for nighttime recovery.
These complexes are becoming popular in the form of gummies, sprays, and drink powders, as they are convenient to use and align with the “health & wellness” trend.
Table 2. Practical application of nutrients for different situations
| Situation | Solution | Additional advice |
|---|---|---|
| Difficulty falling asleep | Melatonin + magnesium | Put gadgets away 1 hour before sleep |
| Stress, intense day | Ashwagandha + L-theanine | Meditation or yoga before bed |
| Shallow sleep | Glycine + magnesium | Ventilate the room |
| Night shift work | Melatonin in minimal dose | Consistent rest schedule |
| Teenagers, students | Magnesium + L-theanine | Limit gaming/social media in the evening |
FAQ — frequently asked questions
1. Is it safe to take melatonin daily?
At preventive doses (0.5–3 mg) in short courses — yes. Long-term use should be discussed with a doctor.
2. What’s the difference between magnesium citrate and L-threonate?
L-threonate penetrates the brain better and is more effective for sleep disorders, while citrate is suitable for stress and muscle spasms.
3. Can nutraceuticals be combined with usual “night rituals”?
Yes, the greatest effect is achieved when combining nutraceuticals with sleep hygiene: dark room, no gadgets, ventilation.
Conclusion
Sleep without gadgets is not only about avoiding blue light before rest, but also about creating a holistic approach: sleep hygiene + nutraceuticals.
Melatonin, magnesium, L-theanine, glycine, and ashwagandha can be important support for those living in urban rhythms and suffering from information overload.
This is a safe and natural way to restore deep and restorative sleep.
References
- Ferracioli-Oda E. et al. Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLoS One. 2013.
- Wienecke E. et al. The effects of magnesium supplementation on subjective sleep quality. Nutrients. 2022.
- White DJ. et al. L-theanine consumption and relaxation: a review. Nutr Rev. 2016.
- Bannai M. et al. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012.
- Chandrasekhar K. et al. A prospective, randomized double-blind study of ashwagandha root extract in reducing stress and anxiety. Indian J Psychol Med. 2012.
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