Want More Sleep Each Night? Try these 3 Nutrition Tricks

How many times have you woken up in the middle of the night unable to fall back asleep?

Are you tired of being so exhausted each morning?

What if I told you there are three quick and easy nutrition tips to help you get more sleep each night?

If you just can’t manage to fall asleep quickly AND stay asleep, there are a few simple tricks you can use. Let’s take a look at the top 3 tips to ensure you get more shut eye and wake up feeling refreshed.


The importance of sleep cannot be overstated. It is the time when your body shuts down to repair and recover. This is especially important for athletes and fitness enthusiasts as it will help you avoid over training. It is recommended that you should be getting between 7 and 9 hours of sleep every night.

A consistent lack in sleep may result in muscle breakdown, weight gain, and mood swings, among other symptoms. Let’s run through the top 3 nutritional tricks you can use to make sure you get enough sleep.

  1. ZMA

ZMA is a supplement comprised of the following ingredients:

  • Zinc
  • Magnesium
  • Vitamin B6

While ZMA is extremely popular with the weight lifting crowd, many people can also use it for sleep. ZMA has been proven in several studies to promote deep sleep, ensuring more time is spent in the R.E.M. phase of your sleep cycle. Many users also report very vivid dreams while using ZMA. This is helpful if you tend to enjoy dream journaling.

If you are a fitness enthusiast, ZMA is also ideal for your recovery as it supports the release of growth hormone, a necessary repair hormone in the body.

How to take ZMA?

  • Take one serving 30 to 60 minutes before bedtime.
  • Take it on an empty stomach.
  • Do NOT take it with a calcium rich beverage like a protein shake.
  1. GABA

Another supplement, GABA stands for Gamma Amino Butyric Acid. It is the primary inhibitor neurotransmitter within your central nervous system. This means that it likes to shut things off. In particular, GABA loves decreasing your waking state while promoting your sleeping state. Studies show that supplementing with GABA helps to promote restful sleep.

How to take GABA?

  • Take one serving 30 to 60 minutes before bedtime.
  • Take it on an empty stomach.


Kava is a root that is very popular in the Fijian islands. Traditionally, it is prepared into a cloudy and earthy tasting tea that is then served in a communal way. Locals pass around the kava and drink from the shell of a coconut. You may not be able to get the communal experience but kava tea is available to you.

How to drink Kava Tea?

  • Steep a bag of kava tea for about 10 to 12 minutes.
  • Sip the tea slowly about 30 to 60 minutes before bed.



Have you tried any of these tricks to get better sleep? Did they work?

Tell us about your results in the comments section!

Do you have your own methods for falling asleep faster?

Share them in the comments section!


Kilic, M., et al. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett. 2006 Feb-Apr;27(1-2):247-52.

Gottesmann C. GABA mechanisms and sleep. Neuroscience. 2002;111(2):231-9.

Shinomiya K, Inoue T, Utsu Y, Tokunaga S, Masuoka T, Ohmori A, Kamei C. Effects of kava-kava extract on the sleep-wake cycle in sleep-disturbed rats. Psychopharmacology (Berl). 2005 Jul;180(3):564-9. Epub 2005 Feb 8.



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