Top Three Supplements for Better Sleep

By Jackie Cartier
November 23, 2015


When our clients come in for their first consultation, many say they have trouble sleeping. Either they can’t fall asleep, they can’t stay asleep or they have fitful sleep.

For sleep issues we always look at food first. First it’s important to get your body balanced by eating the Weight & Wellness Way—animal protein, good fat and carbs at every meal and snack, which is a perfect transition to our number one piece of advice. Have a bedtime snack. We’re serious! Could there be an easier and more delicious way to sleep better? We suggest clients (and we do it, too) have a snack of quality fats and carbs about a half hour before bed. Our favorites are 1-2 Tbsp. heavy cream and ½ cup of berries or stewed apples. Snacks like these balance your blood sugar and keep it balanced throughout the night, which helps keep you asleep. If you’re waking up a lot in the middle of the night, it could be because your blood sugar is crashing.

So if you’re eating right and still not getting enough sleep, we’d suggest the following supplements. 


Magnesium Glycinate

Magnesium Glycinate helps address a mineral connection to poor sleep by relaxing all the muscles in your body. Usually when people can’t sleep, we recommend 400 to 800mg about a half hour before bedtime.

(For Women Only) Pro-Gest

If magnesium doesn’t help, your sleep issues may be more of a hormonal issue. In this case we recommend applying ¼ tsp. of Pro-Gest about a half hour before bedtime to keep your hormones in balance throughout the night.


Finally, if nothing helps, we’d suggest taking one to four Neurocalm capsules at bedtime to support your neurotransmitter production. Neurocalm supplies both serotonin and GABA, which you need to sleep.

If you’re looking for more supplement recommendations, check out our top three supplements for cravings, heartburn, immune system, mood, and aches and pains.

About the author

Jackie Cartier is Content Strategy Manager for Nutritional Weight & Wellness. She was once a client, seeking natural solutions to her achy runner knees and hormonal imbalances. From then she was hooked and eventually ended up on their team, spreading the real food message on the blog and through social media. 

View all posts by Jackie Cartier


Christine Kunert
I am using Trancor 2 before breakfast and 2 before dinner with the Bifida Balance. I am following all the diet recommendations. I continue to have problems with insomnia. If I consider myself to be overmethylated based on the findings of your guest William Walsh, would the Trancor continue to be a good idea?
April 27, 2016 at 7:31 am


Sleep issues can be so frustrating. I'm sorry that you're dealing with this. Because sleep can be related to many different things, it's difficult to make supplement recommendations in this forum. We would recommend making an appointment with a nutritionist to discuss this further, look at your health history, and get to the root cause of your insomnia.

Peggy Moss
My husband wakes up in the middle of the night with very painful Charlie horses and when one starts to leave another one begins in another spot. I've recommended magnesium to him but he will only take 2 before bed. How many should he take and are there other things he should do or not do to help with the Charlie horse problem?
September 12, 2016 at 9:09 am


We'd suggest her start with four magnesium and can work up to ten per night. He could also try taking an epsom salt bath for another dose of magnesium. 

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