Supplements for Sleep
Consistent lack of sleep can be maddening! For many people who have trouble sleeping, just the idea of lying down at night can introduce feelings of worry and dread. While lifestyle factors play a big role in getting enough sleep, there are also natural herbs and nutrients that can help. Topping the list of sound sleep supplement ingredients are melatonin, L-theanine, lemon balm and hops as well as lesser known botanicals such as Griffonia simplicifolia and Ziziphus jujube.
Supplement Ingredients for Sleep Support
Lack of sleep has officially reached epidemic proportions with the Centers for Disease Control and Prevention reporting that one in three adults in the United States don’t get enough sleep. What makes this issue even more critical is that sleep is so important to overall health. It’s undisputed that lack of sleep increases risk of many illnesses including heart disease and diabetes as well as linked to obesity, depression and anxiety. Not to mention, an increase in incidence of addiction to sleep meds has been seen in those who struggle with a regular sleep schedule.
Melatonin is a hormone secreted by the pineal gland in the brain. Its main job is to support the sleep-wake cycle. According to the National Center for Complementary and Integrative Health, melatonin supplements may help some people who struggle with sleep including those with jet lag or sleep issues associated with shift work. They also report that melatonin may help people who go to bed but can’t fall asleep until hours later. Melatonin has certainly become a “go-to” sleep supplement ingredient for many integrative healthcare providers.
L-theanine is an amino acid found in green tea leaves. It helps support relaxation and is ideal for people who are looking for quality sleep. This natural substance has the unique ability to support the increase of alpha brain waves that stimulate a relaxed feeling and decrease beta brain waves which stimulate an excited state. The authors of a 2015 review paper published in the Journal of the American College of Nutrition state, “Unlike conventional sleep inducers, L-theanine is not a sedative but promotes good quality sleep through anxiolysis.”
Similar to L-theanine, lemon balm (Melissa officinalis) helps to support relaxation. This lemon-scented herb from the mint family has been used by herbalists for centuries for its calming effects. A 2015 randomized placebo-controlled trial published in the Journal of Ethnopharmacology demonstrated that lemon balm can help support people who experience heart palpitations.
Hops (Humulus lupulus) is a botanical that has long been used to promote relaxation. Hops is the common name for the cones produced by this plant which is widely used to brew beer. Studies have shown that hops support a healthy circadian rhythm, which helps promote sound sleep. It is believed that the bitter acids found in hops are what contributes to its health-supporting benefits.
Griffonia simplicifolia is an African climbing shrub with flowers. The seeds of the plant are high in 5-hydroxytryptophan (5-HTP). 5-HTP supports the production of serotonin and therefore can help support sleep, mood and other body systems. 5-HTP also indirectly supports melatonin production, which is critical to sleep. It has also been shown to help promote relaxation and a state of calm, which is also important to sleep.
Ziziphus jujube is commonly referred to as jujube (not to be confused with Jujubee confectionary candy). This small tree with thorny branches bears a fruit that has long been used in Chinese and Korean traditional medicine to address stress, and to help support relaxation and sleep. The fruit contains many biologically active compounds including phenolics, flavonoids, and polysaccharides. It is also a good source of vitamin C.
Oftentimes, these natural ingredients are combined together in one supplement because they work synergistically to support sleep. All of these substances are considered safe and effective.
According to Lisa Murray RDN, Medical Educator at Emerson Ecologics: “One mistake people often make is taking these supplements only close to bedtime. Patients may complain that the supplements don’t work, but they may not be allowing enough time. And, everyone is unique in the dosing that works best for them. I recommend patients see how they respond to taking supplements right after dinner, and again before bed, in order to understand how these natural substances promote relaxation for them and watch for physical signals that it’s time for bed. The patient’s responsibility is to pay attention to their body’s signals, like yawning, or nodding off while watching TV. We all get stuck in our beloved routines, and when we ignore our body’s sleep signals, we send the message back to “stay up”. It surprises a lot of patients, when they are used to staying up late, that they are able to fall asleep easier and sleep better and longer if they pay attention and follow their sleep signals. Sometimes that means going to bed two or more hours earlier than they normally do. Supplements can be really helpful and effective, if we don’t ignore and override their effects!”
Practicing good “sleep hygiene” is also important to obtaining a successful night’s sleep. This includes following the same calming routines before bed, going to bed at the same time each night and waking up at the same time each morning, allowing for at least 8 hours of sleep. This helps re-train the body to a healthy sleep cycle and it takes persistence, but it’s worth it.
The Brain and Melatonin: Benefits Beyond Sleep and Jet Lag
Numerous studies have shown that melatonin can help synchronize the circadian rhythms to support the quantity and quality of sleep. While these applications are important, a fascinating connection between melatonin and cognition and mood is emerging in the scientific literature.
As an antioxidant, melatonin inhibits nitric oxide synthase, which produces the free radical nitric oxide. Melatonin also contributes to the stimulation of other antioxidant enzymes including glutathione. An important aspect regarding melatonin is that it readily passes through the blood-brain-barrier and can accumulate in the central nervous system. As a result, studies have shown that melatonin can help support both cognition and mood.
A 2015 study featured in The Journal of Clinical Endocrinology & Metabolism featured a cohort of 1,105 elderly individuals with an average age of 71.8. Markers of cognition and mood were measured against melatonin levels, which have a tendency to decline with age. In this study, the higher the melatonin levels, the lower the prevalence of cognitive decline and low mood.
While melatonin is typically used to support sleep, it appears it can also help support brain function and mood. In addition, melatonin is considered safe for long-term use. One group of researchers concluded, “Exogenous melatonin supplementation is well tolerated and has no obvious short- or long-term adverse effects.”