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Sleep Supplements – The Apeiron Life Perspective

Updated: Oct 24, 2022


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What it is:

Supplements are ingested vitamins, minerals, herbs, amino acids, and other extracts designed to support health. They are not medicines designed to cure diseases or disorders but can provide an extra boost that transforms good health into excellent health.

There are many reasons a person may struggle to get high-quality sleep, particularly during times of intense stress. Before bed, to support the wind-down process and promote relaxation, you can incorporate supplements. It may also boost cognition during the day.

In a mild, transient case of anxiety or stress that prevents sleep, supplements are preferred over sleeping pills for the lack of side effects and absence of next-day grogginess that many sleep medications can cause. When people worry about not getting enough sleep, they are concerned about the next day's repercussions, such as sleepiness and poor performance at work. Some supplements can boost cognition and focus, so they may offer added benefits to daytime function and help to fall asleep at night.



The purported claims:


Sleep supplements can:

  • Reduce anxiety

  • Promote relaxation

  • Help you fall asleep more easily

  • Improve mood and cognition



What the science says:

In general, rigorous research for many of the supplements available for purchase over the counter (OTC) is limited, and often, the studies that have been published have mixed results. However, there is some evidence that each of the following supplements can benefit sleep.

Melatonin and its Precursors

Melatonin is by far the most widely researched and consumed supplement for sleep. Still, the lack of regulation and availability OTC in the United States poses a risk for toxicity, mainly because many of the formulas available for purchase contain much higher doses than normal physiologic levels.


Melatonin is a hormone that is released at night under dim light conditions. It is a potent antioxidant and induces drowsiness. However, it does not necessarily increase total sleep time. Read this blog post for an in-depth look at the Apeiron Life Perspective on Melatonin.


Melatonin is synthesized by the brain each night from the amino acid tryptophan, which is converted to 5-hydroxytryptophan (5-HTP), and then serotonin before finally being converted to melatonin. Tryptophan is found in many foods, including eggs, fish, sesame seeds, soy, and chicken, to name just a few. Promoting melatonin synthesis indirectly by increasing levels of its precursor has other added benefits, such as increasing dietary protein and fiber, both of which are associated with better sleep via their gut microbiome-boosting activity.


Herbs & Roots


Valerian root (Valeriana officinalis) is a popular sedative and has been widely used for tension relief since the first century AD. It contains various compounds (such as valtrate, borneol, and valerenic acid) that can modulate gamma-aminobutyric acid (GABA) activity, which is one of our primary inhibitory neurotransmitters in the brain. It can also affect the serotonin system, which may boost mood and attenuate anxiety. It has also been shown to activate adenosine receptors (the same receptors that caffeine blocks to make us stay awake), thereby promoting sleepiness. Of all the sleep supplements, valerian has the greatest number of clinical trials that have been conducted, second only to melatonin. The main issue, however, is shelf stability. Valerian root is highly pungent, and any supplements should also have a noticeable, slightly unpleasant odor.


Chamomile is one of the world's oldest and most widely used medicinal plants. The most popular varieties used in supplements include German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile.) In today's landscape, the benefits of the bioflavonoid apigenin can exert anti-anxiety effects by binding to benzodiazepine receptors. Apigenin is found in plants like parsley and celery.


Lemon Balm (Melissa officinalis) is another herb known for its relaxation-promoting properties. Few studies have rigorously assessed the efficacy of lemon balm on sleep, although some preliminary findings suggest that it can improve sleep by mitigating anxiety.


Lavender is one of the most widely used aromatherapy herbs, and there are 40 different species found around the world. Lavandula augustifolia, Lavandula stoechas, and Lavandula latifolia are the most widely cultivated. It is known for its sedative and anti-anxiety properties. It can be inhaled, ingested, or applied to the skin and has been shown to improve sleep in multiple populations, including postmenopausal women and adults over 40. However, few studies have been done in carefully controlled conditions. That being said, aromatherapy in general, administered through the inhalation of essential oils, has been shown to improve sleep in many settings.


Passionflower (Passiflora incarnata) is a tropical plant widely used to reduce anxiety, regulate blood pressure, and improve memory and focus. Still, very few controlled studies have assessed the effects on sleep. Some data suggest that passionflower may enhance sleep quality and total sleep time, but further research needs to be done.


Magnolia (Magnolia officinalis) bark contains the bioactive compound magnolol, which has been shown in some studies to be sleep-promoting. It promotes GABA activity, thus may shorten the time taken to fall asleep and increasing total sleep time.


Ashwagandha (Withania somnifera) is a plant root used in India for centuries to alleviate inflammation and stress. A recent meta-analysis combined data from five randomized controlled trials containing 400 participants and found that ashwagandha exhibited a small but significant improvement in sleep, mental alertness, and anxiety.


Saffron is derived from the stigmas of the crocus flower (Crocus sativus) and is used in many areas of the world as a food coloring and flavoring. It contains compounds such as crocin and crocetin that have been studied for their effects on anxiety and, more recently, sleep. A recent review showed that saffron improved sleep quality and alleviated depressive symptoms.


Hops (Humulus lupulus) – typically associated with beer – can increase GABA activity and has sedative and hypnotic properties. It may also increase serotonin levels (a precursor to melatonin.) However, very few studies have been done to assess the efficacy of hops in improving sleep.


Kava-kava (Piper methysticum) is a tropical plant native to the South Pacific. Its root has been used by local populations in the South Pacific for its sedating effects, though few studies have assessed the impact on sleep. It contains several plant compounds that can depress the central nervous system and promote GABA activity. Thus it has the potential to improve sleep.


Cannabis contains over 100 different cannabinoids, one of which is cannabidiol, or CBD. CBD (and THC) work via the endocannabinoid system, yielding therapeutic effects on anxiety, pain, and sleep. The data is generally mixed, but several studies have shown that CBD can make users fall asleep more quickly, increase slow wave sleep, and decrease rapid eye movement (REM) sleep. However, there can be a withdrawal or rebound effect for regular cannabis users who abruptly cease use, which can promote wakefulness and dependence on cannabis to fall asleep again. The beneficial effects of combined THC and CBD probably work best through an indirect pathway by alleviating pain that would otherwise lead to wakefulness when used for this purpose.


Polyphenols

Many plants contain bioactive compounds that act as antioxidants once ingested, combatting free radicals that would otherwise cause cell damage and lead to disease. Fruits, vegetables, teas, dark chocolate, and red wine are all potent sources containing compounds such as rosmarinic acid and epigallocatechin gallate, which have been shown to promote healthy sleep and improve sleep daytime function. Polyphenols can modulate GABA activity and put the brakes on the body’s stress response.


Amino Acids

A growing body of research has demonstrated the beneficial effects of the amino acids theanine and glycine on sleep.


Theanine (commonly referred to as L-theanine) is found in green tea (Camellia sinensis) and exhibits stress-relieving properties. When combined with the caffeine in green tea or taken in supplement form alongside coffee, it can offer a focused calm due to its cognitive-enhancing effects. In a clinical trial setting, theanine has been shown to improve sleep quality, alleviate stress, and improve brain function.


Glycine is found in many foods, including seafood, poultry, and legumes. It has been shown to improve sleep quality and shorten the time to fall asleep.


Minerals

Magnesium regulates many biochemical reactions in the body, including systems that regulate circadian rhythms and sleep. As a result, it is frequently used for sleep, either in the form of oral capsules or bath salts. A magnesium deficiency can lead to sleep disturbances, depressive mood, and muscle cramps in the short term. Long-term, it may lead to cognitive decline, cardiovascular disease, or Type 2 diabetes. Supplementation has been shown to improve sleep quality, but few well-designed studies have been carried out. It is also important to consider that magnesium can form several complexes, including magnesium glycinate, magnesium citrate, and magnesium threonate. Unlike the others, magnesium threonate readily crosses the blood-brain barrier and, therefore, may serve some important neuroprotective and sleep-promoting properties, but few studies have assessed this.


Selenium is a trace element associated with improved sleep and reduced sleep apnea symptoms, but very few studies have shown causality. Instead, as with many other vitamins and mineral sleep studies, data typically demonstrate associations between deficiencies and poor sleep, but not necessarily that administering more of any one vitamin or mineral causes marked improvements.


Iron deficiencies can cause restless legs syndrome (RLS), a disorder characterized by discomfort in the legs that is worse at night and only alleviated by moving or massaging them. Therefore, supplementing with iron in the case of a deficiency may be helpful for individuals with RLS.



Our take:

The limited research on many sleep supplements and mixed results from the studies that have been conducted make it difficult to form any bold claims as to the guaranteed efficacy of most of them. In addition, while the supplement industry is regulated by the Dietary Supplement Health and Education Act (DSHEA), there can be significant variation in quality between brands.


While supplements are not drugs and arguably should not be used to treat diagnosed sleep disorders, there may be a place for them among healthy sleepers who struggle with transient sleep problems caused by anxiety and stress. Supplements cannot substitute the beneficial effects of a healthy diet, consistent exercise routine, and mindfulness. Still, if helpful, they may be incorporated into a nighttime routine via teas and oral capsules. Please speak with your Apeiron Life Client Advocate about our supplement program if you have any questions.



Will this benefit you?

Temporary sleep disturbances are a normal part of life and are most common during periods of stress or significant life changes. Understanding that they will pass can help alleviate anxiety, but it may be beneficial to boost a relaxation routine with herbal supplements.


You can obtain all essential amino acids and minerals from a balanced eating pattern. Aim for whole foods rich in amino acids, such as pistachios and cherries, as evening snacks.



Still curious to try it? If you do, here’s what to keep an eye on:

Some supplements make powerful claims about what they can do without containing any ingredients that can cross the blood-brain barrier, which is a series of tightly knit cells that prevent anything from getting into the brain that shouldn’t be there. A good example of this is GABA. While GABA produced within the brain is an important neurotransmitter involved in relaxation and sleep, GABA taken orally cannot pass into the brain and thus will not help with sleep.


One of the benefits of OTC herbal supplements is that they do not pose adverse health risks in the low doses used in teas and oral capsules. Therefore, while it’s always recommended to speak to your doctor if you plan on changing any significant parts of your health regimen, sleep supplements can help you unwind and boost next-day performance.



References


Herbals Remedies that interact with the GABA system - https://pubmed.ncbi.nlm.nih.gov/33561990/

Valerian Systematic Review & Meta Analysis – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905/

Chamomile Systematic Review & Meta Analysis - https://pubmed.ncbi.nlm.nih.gov/31006899/

Aromatherapy Systematic Review & Meta Analysis - https://pubmed.ncbi.nlm.nih.gov/33655928/

Polyphenols and sleep - https://pubmed.ncbi.nlm.nih.gov/33809544/


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