The 13 Best Natural Supplements For Sleep [VIDEO]
Sleep issues can fall into 3 categories: Mind Noise, Body Noise, or Environmental
Mind Noise is when your mind is keeping you up, racing thoughts, stressing about tomorrow, or what you didn’t accomplish today.
Body Noise is where you struggle with things like pain or inflammation, restless legs, or stomach issues.
Environmental issues happen when it’s too hot or cold, there’s too much light in the room, or your neighbor’s dog is barking like crazy.
Learn which natural sleep supplements Dr. Cade & Coach Cason recommend and the issues they help with.
We offer a Free 15 Minute Consultation in office or call us at 239-774-5433 to discuss which sleep supplements are right for you and your family.
Transcript:
00:00:00:00 - 00:00:07:07
Dr. Cade
Morning, you guys! I am Dr. Cade, and this is Coach Cason. And it's funny, we're going to film a video right now on sleep and we're recording this at - what time in the morning, here?
00:00:07:08 - 00:00:07:27
Coach Cason
It's early.
00:00:07:28 - 00:00:26:26
Dr. Cade
Is this supposed to be some kind of joke? Well, no matter what time you're listening to this, if you're dealing with sleep issues today, what we want to do is give you a couple of opportunities to incorporate some new supplements or some new knowledge into your routine. So what we always like to talk about with sleep issues, because there can be so many of them is try to narrow it down into kind of three different categories.
00:00:27:03 - 00:00:49:05
Dr. Cade
I always like to say, are you struggling with mind annoyance and the difficulty of falling asleep and your mind is keeping you up or racing thoughts or stressing about tomorrow or what you didn't accomplish today? Body noise, where you struggle with pain or inflammation, restless legs, stomach issues or environmental issues where it's too hot or it's too cold or there's too much light in your room or your neighbor's dog is barking like crazy.
00:00:49:11 - 00:01:03:05
Dr. Cade
Those are all three different issues. Don't take a supplement if your neighbor's dog is keeping you, you know neither. You got to solve the issue. Right? Right. And so what we want to do today is kind of separate the differences between my noise and body noise. And. Yeah, should we jump right into it?
00:01:03:06 - 00:01:03:22
Coach Cason
Let's go.
00:01:03:29 - 00:01:06:04
Dr. Cade
Go ahead. You go first Cason and I'm going to sit back and watch.
00:01:06:04 - 00:01:37:19
Coach Cason
Wow. Well, I guess glutathione is first. Glutathione is the body's most powerful antioxidant detoxifier. It's made in us on its own, but you can supplement it. And this is glutathione reduced. So there's a better opportunity of you absorbing this. I don't know all the chemistry behind that, but there's a lot to it and this really helps me, but it helps a lot of people because it helps to detoxify.
00:01:37:24 - 00:01:59:12
Coach Cason
And so if you're battling toxins and you have - a, you know, maybe your liver is not working as optimally as it should, this can all affect your sleep. This can affect your brain, the brain noise, you know, all of that stuff that Dr. Cade just talked about. And so this can really help to detoxify so you can sleep better.
00:01:59:18 - 00:02:22:23
Dr. Cade
It's so awesome. Glutathione. We usually talk about that in the toxicity world, like what Cason is talking about but you know our body uses glutathione to manage stress, not just again, chemical stress, but mental stress and emotional stress. And as we support our bodies, production of glutathione and with the supplementation, we become better adapted to stress. And so I love taking that at night as well, especially if you're waking up in that two in the morning, 3:00 in the morning range.
00:02:22:29 - 00:02:40:05
Dr. Cade
That's typically the time right there where the liver is a little bit more active. So give it a shot. It's awesome. You can never go wrong with that. We always like to talk about pulsing or cycling. The glutathione supplementation too, so that your body continues to make its own - right. And yeah, great first choice. You want to keep going down the line you want to talk about - what do you got next?
00:02:40:05 - 00:02:41:02
Dr. Cade
Melatonin over there.
00:02:41:04 - 00:03:12:18
Coach Cason
Melatonin that is the sleep molecule. Mel puts you to sleep... Sarah wakes you up, melatonin put you to sleep, serotonin wakes you up. So, yeah, we we, we need melatonin to fall asleep. And many of us are inside all day. We are not getting enough sunlight. We don't watch the sunrise. We don't watch the sunset. And that's where melatonin really, really is amplified and produced in our body is being outside.
00:03:12:27 - 00:03:22:05
Coach Cason
But if we're inside, like most of Americans and people today, we can supplement and this can help to make you really tired.
00:03:22:10 - 00:03:25:07
Dr. Cade
Now, you don't just have one over there. You don't just have capsules. You get another one over there, different.
00:03:25:07 - 00:03:30:12
Coach Cason
Spray. And Dr. Cade, I don't know anything about this spray, so you're going to have to talk about this.
00:03:30:12 - 00:03:51:17
Dr. Cade
Well it’s a good thing we're filming this video right now and talking about this. So we've got two options in the office. The capsules that I shouldn't say capsules. The tablets that Cason had first is - it's a CR, it's a controlled release. So melatonin is really famous for helping people fall asleep, not necessarily helping people stay asleep. And so, again, two different problems and making sure that you're targeting your and choosing the right supplement, not just getting all the ones that we're talking about here.
00:03:51:25 - 00:04:07:21
Dr. Cade
So the controlled release will not only help you fall asleep, but because it will pulse over time while you're sleeping. It will help you stay asleep. So that's our preferred mode of like an oral or like a like a capsule or a tablet type of melatonin. The other one is a pump. We see a lot of families. We see a lot of kids.
00:04:07:21 - 00:04:31:15
Dr. Cade
We see a lot of kids that can't necessarily swallow a supplement. Right? And so that Liposomal version, you can just spray it right in the mouth. There's like a little bit of a minty flavor to it that's very mild, but it absorbs quickly into the bloodstream through the mucous membranes in the mouth. And so if you if you're dealing with a child that's having a hard time falling asleep, maybe it's the overstimulation from TV, maybe it's that whatever else, you know, not enough time out in the sun and having a full day of school.
00:04:31:23 - 00:04:51:14
Dr. Cade
Both of those things are awesome, safe, healthy choices. And I think the other part about melatonin that's fantastic is it's other than glutathione, it's a very, very potent antioxidant. You know, it's one of the most potent actually, that we know of. So using alternative cancer therapies out there, but it's never a bad idea to use melatonin. Obviously, we don't need to be dependent on it and not be able to sleep without it.
00:04:51:21 - 00:05:05:24
Dr. Cade
So, you know, don't feel shameful if you're using it for your child to bridge the gap or if they're going through something or growth spurt to use it temporarily, you know, for a week, for a month, whatever. But yeah, we obviously want you to get off of that as well. And so, you know, I know you talk a lot about bedtime routines.
00:05:05:24 - 00:05:14:05
Dr. Cade
You talk a lot about, you know, maybe meditation or reading before you go to bed again, many more things you can do beyond the supplements that we're talking about. But two great choices there.
00:05:14:10 - 00:05:21:00
Coach Cason
And Dr. Cade, while, we're on melatonin that that one is like less is more, right? You don't want to take a whole bunch of it.
00:05:21:00 - 00:05:28:23
Dr. Cade
Super, super great point. And I think everybody's different, you know? But yeah, melatonin is more powerful in smaller doses, which is kind of crazy cool. Yep.
00:05:29:05 - 00:05:35:11
Coach Cason
Cool. Keep going, Honey, honey, baby, Raw local. Honey, this is Rubees.
00:05:35:12 - 00:05:36:24
Dr. Cade
Thanks, Rubee’s. You guys are awesome.
00:05:37:02 - 00:06:02:10
Coach Cason
And it's amazing. But, honey, quite interestingly, can help you to sleep better. And our brain needs tons of sugar glucose for deep sleep and honey is one of the best sugars that we can get. It helps the glycogen stores that we have in our liver, which is sugar to be used in a in a better, more efficient way.
00:06:02:19 - 00:06:14:27
Coach Cason
So taking just like a teaspoon or a little bit more of honey at night can really, really help to get you into deep sleep faster because your brain is going to utilize that sugar more efficiently.
00:06:15:07 - 00:06:32:19
Dr. Cade
It's such an interesting concept. You know, I think most of us feel like all of our systems are resting at night, but our neurologic system is very active, very strong. It's almost exhaling, if you will, after a long day of using that system. And so, again, it needs the energy to be able to repair and regenerate. And what an awesome choice.
00:06:32:19 - 00:06:47:15
Dr. Cade
Clean and local again, great company. Rubees is very thankful to have them here in Naples, Florida. So what else you think you want? On that note, you also want to talk maybe about the protein. I mean, I think that's another great fuel for the body that's clean source of grass fed whey. Correct?
00:06:47:29 - 00:07:16:08
Coach Cason
And, you know, collagen is I know collagen can help, too. That's another form of protein, but not a complete protein that that can really help the body and brain sleep. But whey is a complete protein and it we need protein. We need energy for our our body. And so your supplementing a food, you know before you sleep to be able to use that nutrient to help the body perform.
00:07:16:20 - 00:07:35:20
Dr. Cade
And recover and repair. So maybe the honey is going to support maybe more than neurologic tissue and repairing and recovering where this might repair the physical body. So if you're an active person, yeah, that would be an awesome thing. Even if you're an inactive person, you know your body is still using if you're sitting at a desk all day postural muscles and your, you know, using a fuel source, you know, to hold those postural muscles.
00:07:35:27 - 00:07:44:02
Dr. Cade
So I love that whey. Do you have a favorite way? No pun intended. Do you have a favorite way to do that at night and to get that into your system before bed?
00:07:44:05 - 00:08:03:00
Coach Cason
No, I don't. But I like you know, I like something warm. So, you know, I know there's a mixture that you can do with hot water and whey and butter and maybe like a little stevia, a sugar free sweetener. Or maybe you can you can throw your honey in there too.
00:08:03:00 - 00:08:03:08
Dr. Cade
2-for-1. I like it.
00:08:03:22 - 00:08:08:11
Coach Cason
And just have a little. Yeah. Superfood drink before bed.
00:08:08:13 - 00:08:25:23
Dr. Cade
I'm the opposite. I'm a cold guy. I like to have frozen berries before I go to bed. So I'll if I, if I'm feeling up to it and the kids are still awake, I don't like to wake them up with a blender, but I'll make some of the whey in with some frozen berries and some honey. And yeah, it's a good way to keep me full and help me stay rested and not wake up through the rest of the night.
00:08:25:23 - 00:08:42:25
Dr. Cade
So. All right, onto the next. We got another big stack here. We're going to wait to open up the door on magnesium, because that's a lot. Let's save it to the end. Let's talk about two things that are pretty good for mind noise and body noise. And I'm going to start first with L-Theanine. I absolutely love L-Theanine and I know that this bottle says GABA Trex.
00:08:42:25 - 00:09:08:15
Dr. Cade
I don't really understand why neuroscience calls it GABA because it's a completely different nutrient all on its own. And we're not going to talk about GABA in this conversation at all, but this is L-Theanine and it's a chewable tablet and L-Theanine is famous for slowing down racing a racing mind. So if you're one that lays down in bed and your body is just physically exhausted and tired, but your mind is awake and it's racing and it's thinking about again, all the things today and all the things tomorrow, and it's very difficult to quiet that mind noise.
00:09:08:15 - 00:09:34:21
Dr. Cade
L-Theanine is fantastic for it. And again, there's capsule versions, but we prefer the chewable version. It gets in your bloodstream a little bit faster and you can get those results quicker. And yeah, it just calms and over excited, overstimulated mind. It doesn't make you sleepy. So with that being said, you can also do it through the day. So if you have a big test coming up for school or you've got a review with your boss or a big report, do L-Theanine will calm you down and keep that again, not drowsy, not affect your mental state but calm you down.
00:09:34:27 - 00:09:36:18
Coach Cason
What if you're an anxious person?
00:09:36:22 - 00:09:55:14
Dr. Cade
Perfect. Love it. Always a part of our anxiety protocol. Yeah. So another amino acid that is starts with an L is L-Tryptophan. We love L-tryptophan. And maybe many of your ears are ringing thing about tryptophan because we hear that a lot with turkey in the Thanksgiving dinner. Right. And it's famous for really putting us on the couch and making us lazy.
00:09:55:17 - 00:10:14:26
Dr. Cade
That might be because we overate, right? Yeah, but tryptophan is great at providing more of a body calm. And so if you are a bit restless, restless leg, you toss and turn and just can't feel like you can call your body down too hot, too cold, whatever tryptophan would be a great thing. Again, both of those are chewable, not because of just quick absorption, but because we all have.
00:10:15:12 - 00:10:19:26
Dr. Cade
I shouldn't say we all, but many of us have kids. And, you know, we want to make sure that these options are flexible. So.
00:10:20:20 - 00:10:37:04
Coach Cason
Hey, Dr. Cade, real quick, tryptophan... L-Tryptophan is the precursor to melatonin. Love it. So it has to be there for melatonin to be made on its own. So if you maybe don't want to supplement melatonin, you can supplement L-Tryptophan to boost your melatonin.
00:10:37:04 - 00:10:46:11
Dr. Cade
I love it and if you're yeah I love it when we can potential for some deficiencies there right if we're not getting enough of that in our diet so- right. Great point Cason and I love it. Well, shall we open up the door to magnesium?
00:10:46:20 - 00:10:46:26
Coach Cason
Magnesium.
00:10:46:27 - 00:10:49:20
Dr. Cade
This is a big one. Why don't you start with your favorite? The flakes.
00:10:49:20 - 00:11:13:18
Coach Cason
The flakes? Yeah. These are awesome. So I've been doing a foot soak with these and getting magnesium through through my feet and super calming, super relaxing. Magnesium is, I think it's needed for like over 300 cellular actions. And this is happening on a moment to moment basis. We have 100 trillion cells. You know, some scientists are saying, So we need it and we're deficient in it.
00:11:13:24 - 00:11:26:03
Coach Cason
And so these flakes, you can take a bath, you can do a foot soak, like I said. And it's just a great way to absorb magnesium through the skin. And what is it, Dr. Cade? How much absorption do we get through our skin?
00:11:26:09 - 00:11:48:07
Dr. Cade
So we're going to talk about oral versions next. And they say typically about 30% of magnesium absorbed is absorbed through the gut. So if you're taking a thousand milligrams, for example, you're really only getting 300 milligrams usable into the bloodstream. Right? Okay. When we're doing a topical version, like Ancient Minerals also makes a spray or a lotion or again, these flakes, we absorb about 70% of that through the skin directly into the bloodstream.
00:11:48:07 - 00:12:10:26
Dr. Cade
So it happens a bit quicker, so and more efficient. So that's always our motive of a preferred delivery. Yeah, But yeah, we love that stuff. And I think what's great about the Ancient Minerals, why we're not carrying like a Walgreens brand or a CVS brand, Epsom salt is that is magnesium sulfate and that is a little bit less useful than the magnesium chloride.
00:12:11:03 - 00:12:27:04
Dr. Cade
And Ancient Minerals has got a great website, lots of wonderful before and after and testimonies for autoimmune stuff, for skin stuff, sleep stuff, stress stuff. I mean it's just 300 credit or cellular functions it's critical for. So again, a big opportunity for deficiency. Great way to get it in.
00:12:27:06 - 00:12:30:26
Coach Cason
It's awesome and it's a very, very high quality resource.
00:12:31:21 - 00:12:46:14
Dr. Cade
Was going to have a little bit of fun with your soft feet but we'll leave it for now and if you want to upgrade your Epsom salt bath, we always love talking about throwing in some essential oils, cutting out some ginger, cutting up some turmeric, doing some camomile tea, Essential, I said essential oils I think or CBD.
00:12:46:18 - 00:12:48:06
Coach Cason
You're making your bath a tea.
00:12:48:10 - 00:13:05:05
Dr. Cade
You can make it is is upgraded as you want to have as much fun with your bath as you want. Okay. So I think now it's finally time to talk about magnesium. And so we've got a bunch of different products to talk about magnesium, because what we're really trying to do is give you options. Everybody’s sleep stuff is a bit different.
00:13:05:11 - 00:13:23:04
Dr. Cade
And again, whether it's for you, whether it's for your children, whether it's for, you know, your spouse, we've got a bunch of different options. So I think the first one to talk about from CALM here is the sleep gummies. And these are great because there's magnesium in them and there's also a melatonin in them and they come in a delicious gummy flavor.
00:13:23:04 - 00:13:40:22
Dr. Cade
So when I say delicious, these don't last long in our house at all. So these are fantastic, great company. We love them. If you don't - if you want to do the magnesium, but you don't want the melatonin, just like we were kind of talking about, they also make some other gummies. And I think that these are arguably even more delicious.
00:13:40:24 - 00:13:45:17
Dr. Cade
So these are treats in our house. They're fantastic and they calm the kids down, which is always a great thing.
00:13:45:18 - 00:13:50:02
Coach Cason
Quick question, Dr. Cade, you give do you give the melatonin ones to kids?
00:13:50:02 - 00:14:06:10
Dr. Cade
We do, yeah. Not every night, not all the time. It just really depends on the day and what's going on. But my daughter is going through some cancer and so we dose up pretty high melatonin, not just for sleep and calming down her system, but also because it's such a potent antioxidant.
00:14:06:10 - 00:14:09:23
Coach Cason
Yeah, yeah. Like you said, melatonin is powerful. It does a lot of good.
00:14:09:23 - 00:14:28:12
Dr. Cade
It really does. Well, let's keep going on magnesium. And I think the next thing that we're going to talk about, there's a - there's a couple of great articles out there, very interesting looking at it. There's quite a bit of different forms of magnesium, magnesium oxide. There's magnesium glycinate, there's magnesium threonate, there's 12 of them, magnesium malate.
00:14:29:02 - 00:14:49:11
Dr. Cade
I mean, carbonate, citrate, there's all sorts of them and they all kind of do different things. Some magnesium are a little bit more energizing, right? And we would want to take that in the morning. Some are more calming, some work, more for muscle, some work more for gut, some work more for brain. So if you're looking for the best bang for your buck, for a general magnesium, the one that we carry in the office is called OptiMag.
00:14:49:13 - 00:15:03:13
Dr. Cade
And this is made by Xymogen. And it's got a, I think, four different forms of magnesium. And again, it's a great kind of all around magnesium to take for wellness. If you want to go even further than that. There's a great company out there called biOptimizers. What's there? What's the name of the magnesium that they got?
00:15:03:13 - 00:15:04:20
Coach Cason
I think it's called Magnesium Breakthrough.
00:15:04:20 - 00:15:13:25
Dr. Cade
I think that's what it is. And I just actually saw that at Sprouts this weekend. I didn't know that they're carrying it in stores now, which is great. And so how many does that one have? Is that seven or eight or 12?
00:15:13:25 - 00:15:17:17
Coach Cason
I think it's full spectrum. I think it's all 12 of them.
00:15:17:17 - 00:15:25:22
Dr. Cade
That’s so cool. So if you're looking to go even further again BiOptimizers Magnesium Breakthrough, that would be a great thing. I haven't tried that personally yet. Have you gotten a chance to?
00:15:25:22 - 00:15:28:27
Coach Cason
Yeah, And it works. Yeah, I like it.
00:15:30:15 - 00:15:54:24
Dr. Cade
All right, so now let's jump into the two magnesium that I - that I really like. So magnesium threonate. This is the brand is Xymogen OptiMag Neuro magnesium threonate is a magnesium that can cross the blood brain barrier. So if you're struggling with anxiety, depression, if you are struggling with brain fog, memory issues, if you struggle, no matter how much you sleep, that you still feel tired in the morning.
00:15:55:00 - 00:16:11:11
Dr. Cade
Magnesium threonate is a great option because it does cross the blood brain barrier. So it nourishes that neurologic tissue and provides a very good calm. If you feel like you're just fried at the end of the day, if you, you know, are scrolling on your phone, you know, mindlessly and you can't seem to break away from it.
00:16:11:17 - 00:16:15:05
Dr. Cade
Like, I think those are all really good options to use a magnesium threonate..
00:16:15:17 - 00:16:30:29
Coach Cason
And we have a patient that uses that for my like energy he takes it and he feels like he feels more alert where he can focus you know he's working with trading and stocks and stuff so he can focus with that.
00:16:30:29 - 00:16:34:15
Dr. Cade
So I assume he's using that more in the morning or throughout the day?
00:16:34:15 - 00:16:38:15
Coach Cason
I think mid-day, I think maybe he's like getting a little crash and then he supplements with that.
00:16:38:15 - 00:16:52:13
Dr. Cade
I love it. I think it's fantastic. So the one that I showed you, they make it in both a powder. They make it in capsules. So whatever delivery method is easy. We carry this one in the office because it's a good berry flavor and we use it for our kids, like with ADHD or ADHD or focus issues, like you said.
00:16:52:17 - 00:17:12:04
Dr. Cade
Again, that calms that over stimulated tissue. I love that one. And finally the last one, my wife swears by this stuff. This is the old school, like the original magnesium carbonate from CALM and, you know, she struggled with restless leg. Restless leg is linked to some gut issues and again, some some trauma, some anxiety. And so she swears by that one.
00:17:12:04 - 00:17:29:01
Dr. Cade
If she takes that one, it really helps her calm and and fall asleep quickly and stay asleep quickly. So I don't know which one would work best for you. I again, we're trying to give you the best options and try to kind of target in maybe what you're dealing with specifically. But I think at the end of the day, we have kind of the textbook things that these things will help.
00:17:29:12 - 00:17:46:09
Dr. Cade
You've got to just try and see which one works best. Give us the feedback. Don't be discouraged if you don't notice a change within the first week or maybe even the first bottle. A lot of times people have been dealing with sleep issues or neurologic issues or these body issues for years and, you know, I think the coolest part about these is they're not necessarily meant to just mask the symptoms.
00:17:46:15 - 00:17:58:03
Dr. Cade
They're meant to correct the underlying pathways or the deficiencies or the, you know, the problems that we have down at that root cause. So we're big fans of these products that they're all safe, they're all healthy, ingredients are clean. Anything else you want to say, Cason?
00:17:58:08 - 00:18:13:00
Coach Cason
Well, I think that you can't go wrong. They're not going to hurt anything. You know? So it's a be your own scientist, you know, do some testing, do some reading, do some research, Ask us. We love to help and try it out.
00:18:13:16 - 00:18:14:28
Dr. Cade
What did you say? Be your own scientist.
00:18:14:28 - 00:18:16:04
Coach Cason
Be your own scientist.
00:18:16:04 - 00:18:29:15
Dr. Cade
I love that. So we'll take it one more step and then we'll close the video. One of our favorite quotes is the Doctor of the future is the patient, you know, So you - you know your body better than what we ever will. Don't be afraid to again, like you said, ask questions and experiment. So we love you all.
00:18:29:15 - 00:18:38:17
Dr. Cade
Thank you for supporting us here in Naples, Florida, at LIFEstrength Health Center. If you need anything, our door is always open. Don't hesitate to call. But for now, hope you have a wonderful sleep.
00:18:39:17 - 00:18:40:02
Coach Cason
Good night.
We offer a Free 15 Minute Consultation in office or call us at 239-774-5433 to discuss which sleep supplements are right for you and your family.