Circadian rhythm and sleep: Can natural supplements help reset your sleep cycle?

Poor quality sleep affects reflexes, mood, productivity, and even relationships. Nutraceuticals, particularly food-derived supplements like magnesium, saffron, and L-Theanine, can help restore balance to your circadian rhythm (Image: Canva)

If you’ve ever felt tired but unable to fall asleep, you’re likely experiencing a disrupted circadian rhythm. Which means, the internal 24-hour clock that tells your body when to sleep and wake, is out of sync.

Modern lifestyles are a major culprit. “Your sleep-wake cycles are increasingly disrupted by screen exposure, late work hours and stimulants like caffeine,” says Dr Bindushree Bhandary, Sr. Nutrition Officer,  Herbalife. “This throws off the production of melatonin, the sleep hormone regulated by light and darkness,” he adds.

A recent study by Sleep Science and Practice reveals nearly 30 percent of middle-aged and older adults in India experience insomnia symptoms, stressing on the urgency of better sleep solutions. Nutraceuticals, the nutrition expert suggests, could offer support.

Also read | Health benefits of sleep: Deep, restorative sleep matters more than hours spent in bed

According to the National Institutes of Health (NIH), nutraceuticals are a developing area that connects both medicine and nutrition. They are often used as dietary supplements and may play a role in preventing or managing health conditions. According to Dr Bhandary, sleep is an active process that’s deeply tied to your health. “Poor quality sleep affects reflexes, mood, productivity, and even relationships. Nutraceuticals, particularly food-derived supplements like magnesium, saffron, and L-Theanine, can help restore balance to your circadian rhythm by targeting neurotransmitters involved in relaxation,” he says, adding that these natural aids don’t sedate you, they support your body’s natural wind-down processes, which is a gentler, more sustainable way to improve sleep.

Dr Bhandary suggests 5 ways nutraceuticals support your natural sleep cycle

• Magnesium for calming the brain: Magnesium plays a key role in regulating GABA, a neurotransmitter that calms the nervous system. “It reduces neuronal excitability and prepares the mind for rest,” notes Dr Bhandary.

• Saffron extract to improve sleep and mood: Saffron extract has shown promise in reducing mild anxiety and improving sleep quality. “It’s comparable to magnesium and L-Theanine in its effectiveness and has mood-enhancing properties too,” she says.

• Melatonin for syncing with your body clock: Melatonin works best when taken around an hour before bedtime. It signals to your body that it’s time to sleep by mimicking the natural onset of darkness.

• L-Theanine to reduce stress and induce relaxation: Found in green tea, this amino acid is known for promoting calm without drowsiness. Taken early in the evening, it helps ease the transition from stress to sleep.

• Timing is crucial: The right timing boosts effectiveness. “Take melatonin close to bedtime, but magnesium and saffron earlier in the evening,” Dr Bhandary advises. Also, avoid caffeine after 3 PM, it lingers in the system longer than we think.