A recent Pukka x YouGov survey found 3 in 4 Aussies sleep less than 8 hours a night, and disturbingly, 44% of us clock up less than 6 hours a night. If that’s you, you’re probably suffering anxiety – stress hormone cortisol increases 37% after 1 night of insufficient sleep; poor immunity – we are 4 times more likely to catch a cold sleeping 6 hours rather than 7; and low energy… which needs no explanation.
Especially as women, who are collectively facing higher stress levels, increased demands on our time and greater expectations to do it all, be it all and have it all… it’s likely that your sleep just simply isn’t what it used to be. And that’s ok. And, rather than resign yourself to feeling flat and fatigued day after day, reliant on caffeine, there are natural supplements you can turn to for support, those with a wealth of clinical evidence behind them. And, as your resident sleep expert and personal sleep coach, it is my pleasure to share with you the ingredients to look for… according to science.
Magnesium: Your Body’s Chill Pill
Magnesium – it’s the hero sleep supplement for good reason. As the main mineral to relax the body, magnesium is fundamental in your ability to sleep well – not only does it help you unwind in the evening, it helps you stay asleep too – it supports the production of GABA, a neurotransmitter to help us feel relaxed.
Clinical evidence shows that anxiety – which may be keeping you awake – can be reduced by 31% with ongoing use of magnesium… so definitely add this to your sleep stack. Look for magnesium glycinate or magnesium citrate – these are the most supportive of sleep.
PS – Stressed? Menopausal? Menstruating? You may need more than usual – chat to your health practitioner.
Ashwagandha: Nature’s Stress Soother
Ashwagandha is an ancient herb from Ayurvedic medicine, which acts as an adaptogen to lower stress and balance hormones, including cortisol, which often plays a role in 3am wakings. In laymens terms, an adaptogen acts as a buffer between stress hormone cortisol, and your nervous system, allowing you to stay calm… even in the face of stress. In the evening, this is extremely beneficial for those who find themselves ‘unable to switch off’, or ‘wired but tired’.
Further, with stress hormone cortisol driving 3am wakings, ashwagandha is also an excellent supplement for you too. In terms of the science, ashwagandha has profound impacts – a study published in Sleep Medicine found a 72% improvement in sleep quality for those taking the supplement, in the relatively short timeframe of 8 weeks. Sign me up!
L-Theanine: Calm Without the Crash
Ever had a cup of green tea and felt just right? That’s L-theanine working its magic. Found in black and green tea, this amino acid helps increase alpha brain waves—the ones linked to deep relaxation—without making you feel groggy.
Supported by sleep evangelists like Matt Walker and Andrew Hubermann, L-theanine has a wealth of clinical evidence too – including one study that demonstrated it could improve total sleep time, sleep efficiency (aka depth), and sleep quality.
CBD: The anti-anxiety weapon
CBD has been recently legalised in Australia, and as a sleep expert, I am here for it. With countless studies reporting the benefits of CBD for sleep and anxiety, including one published in The Permanente Journal that found a 79% decrease in anxiety and a 67% increase in sleep quality in just one month; CBD is a weapon when it comes to sleep… and definitely one to add to your sleep stack.
While you do need to see a GP to access this medicine, it’s worth it – 100 times over. Imagine feeling 79% less anxious? Sleeping 67% better? This is not your imagination – this is a legitimate impact of CBD.
Hops: supercharging your sleep, naturally
While you wouldn’t want to have hops exclusively – it’s the bittering agent found in beer – it’s often combined with other supplements to supercharge the sleep improvement. As noted in clinical research, hops increases the bioavailability of GABA – our primary calming hormone – enabling you to feel more calm, relaxed and sleepy.
Further research demonstrates hops can reduce the time taken to fall asleep, increase sleep depth and extend total sleep time. Nothing bitter about that.
If you’re craving longer, deeper, richer sleep; craving energy, vitality and vibrance, craving clarity, certainty and calmness… sleep supplements can help. Rebalancing, recentering and recalibrating; these natural remedies have been working for centuries past, and will continue to work for centuries to come. Try out and see for yourself – and remember what a good night’s sleep feels like, naturally.
For the full article grab the June/July 2025 issue of Women’s Fitness Australia from newsagents and convenience locations. Subscribe here.
