It is widely known that even when a person is sleeping, the human body is still biochemically active. There are innate systems in place to help create and maintain homeostasis. There is a clear rhythmic connection between the, the hormones cortisol, melatonin and sleep. Maintaining that rhythm between the HPA axis, melatonin and cortisol production during sleep is key to supporting health and restful, restorative sleep.
The body’s levels of and melatonin (sleep hormone) normally follow a regular, 24-hour rhythm or pattern. Melatonin rises at night and eases you into sleep—and helps you stay asleep—while cortisol rises in the morning and helps get you up and keep you up.
After we have been asleep for a few hours, begin to rise, peaking in the morning when we are ready to start the day. If cortisol levels remain high throughout the day and also at bedtime, over time the HPA axis begins to maintain this reversal, which may impact overall health in a variety of ways. That’s why it is so important to support normal HPA axis function and optimal cortisol rhythm.
extract is an adaptogenic herb shown to help reduce cortisol levels in stressed individuals. According to the results of a 2012 study in the Indian Journal of Psychological Medicine, in addition to a reduction in cortisol, the participants taking the ashwagandha also had significantly assessment scores than the control group.
The amino acid may also be a good choice to help patients balance their In a 2016 study featured in the journal Nutrients, L-theanine helped significantly decrease salivary cortisol response to a stressor three hours post-dose. It’s interesting to note that the decrease in salivary cortisol in this study did not show up one hour after ingestion but was present three hours after. In this double-blind, placebo-controlled, crossover study, subjectivewas also significantly reduced one hour after the L-theanine was given. In addition, resting alpha activity was increased in the L-theanine group, indicating that it may help promote an alert state of relaxation. L-theanine is available in many forms including chewable tablets, capsules, or a drink powder; in this 2016 study, a drink powder containing 200 mg per dose of L-theanine was used.
Other ingredients used to help stabilize the HPA axis, as well as help lower nighttime cortisol production include: , magnolia, honokial, and . For optimal effect, nighttime HPA axis support formulations typically feature a combination of these ingredients. Helping reduce cortisol levels and supporting normal function is an important part of addressing sleep concerns, while at the same time helping reduce the long-term concerns associated with elevated cortisol levels.