In our fast-paced modern world, achieving restful and rejuvenating sleep can often feel like an elusive dream. The constant hustle and bustle, coupled with the demands of work, family, and personal obligations, can leave us tossing and turning at night, desperately seeking a way to attain a peaceful slumber. Thankfully, there are many evidence-based supplements and herbs that can promote healthy sleep patterns and enhance the quality of our rest.

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Melatonin

The pineal gland produces the hormone melatonin. It is considered to be our “nighttime hormone,” as it is released in the evening and stimulates sleep. The release of melatonin is dependent upon circadian rhythm, or sleep-wake cycle. The use of melatonin has been studied for those with delayed sleep-wake disorder, shift work, and jet lag. Delayed sleep-wake disorder causes people to have trouble falling asleep at night and difficulty waking in the morning. Shift workers often have abnormal work hours, causing them to stay awake at night when they should be sleeping. On days when they do not work, their schedules can still be affected. Jet lag is the result of changing time zones and usually causes people to have difficulty staying awake during the day, falling asleep, mood changes, and more. Melatonin has been researched to improve sleep quality and duration in all three of these conditions.

Dose: 0.3- 10 mg prior to ideal bedtime. Dosages will vary depending on the person.

Duration: Duration will be dependent upon symptom improvement and, in some instances, lab findings.

Chamomile

Chamomile has been used by the ancient Greeks, Romans, and Egyptians for a wide variety of medical conditions, including sore throats, acne, eczema, anxiety, insomnia, and more. A study was done assessing the effects of chamomile on elderly people. The 60 participants were separated into two groups, one group was given extra chamomile capsules, and the other was given a placebo. After 28 days, participants were given questionnaires to assess sleep. Results showed the chamomile group had significant improvements in the quality of sleep as compared to the control group.

Dose: 200 mg twice daily

Duration: 28 days

5HTP

5-hydroxytryptophan, commonly called 5-HTP, is a chemical created from the consumption of tryptophan and is a precursor to the neurotransmitter serotonin. Serotonin is essential for regulating mood, hunger, and sleep and thus can be helpful for those with sleep problems. Supplemental 5-HTP can improve sleep quality and reduce how long it takes to fall asleep due to its impact on serotonin levels.

Dose: 200-400 mg

Duration: At least 6 to 12 weeks

*5HTP supplements should not be taken with SSRI or SNRI medications as they can increase the risk of serotonin syndrome, a life-threatening condition.

L Theanine

L-theanine is an amino acid and primarily found in tea. L-theanine can reduce levels of stress and anxiety that may be attributed to poor quality of sleep. Additionally, l-theanine may increase levels of GABA which can shorten the time it takes to fall asleep. Additionally, it seems to have an effect on brain waves, blocking feelings of anxiousness. It does not induce drowsiness, so it does not have an impact on sleep latency or the time it takes to fall asleep; rather because it causes a calming feeling, it improves the quality of a person’s sleep.

Dose: 200 mg prior to bed

Duration: Can be used as needed

Magnesium

The body requires magnesium for hundreds of reactions. About half of the magnesium in the body is stored in the bones, with most of the remaining magnesium found in the muscle. Magnesium is vital for blood sugar and blood pressure regulation, DNA and RNA formation, energy production, nerve conduction, muscular contractions, and detoxification. Additionally, magnesium can increase levels of the neurotransmitter GABA, which is a calming neurotransmitter that aids in sleep. There are many forms of magnesium. However, magnesium glycinate is the type that is usually recommended for sleep. In this form, magnesium is paired with the amino acid glycinate, which is often used alone for sleep, thus making the combination of magnesium and glycinate a powerful sleep compound.

Dose: 200 mg magnesium glycinate

Duration: Can be used as needed for sleep

Valerian Root

For thousands of years, valerian root has been used medicinally, with its first reported uses in the second century A.D. and becoming quite popular by the 17th century. Valerian root, coined “nature's Valium,” has calming properties. In Germany, it is approved for use as a mild sedative. It has been shown to be a sleep aid for those with sleeplessness. A study was done with 200 participants given either valerian root or traditional sleep medicine, oxazepam. Results showed that both valerian root and oxazepam could aid in sleep with similar effectiveness. Parameters with improvement include sleep quality, the feeling of refreshment after sleep, duration of sleep, dream recall, and more.

Dose: 600 mg valerian extract

Duration: 6 weeks

Lavender

The lavender plant is a short shrub found throughout Europe, Australia, and the United States. Its found in many personal care products, including shampoos and soaps, as it has a pleasant fragrance. However, lavender also has medicinal properties due to its calming effects. In fact, lavender was shown to be as effective as the popular anti-anxiety drug Ativan in reducing anxiousness. Specific to sleep, a study was done on 79 college students who were either given sleep hygiene guidelines to follow or a skin patch that contained and continuously released lavender essential oil. The study was done over five nights but also had a two-week post-intervention follow-up. Results showed significant improvements in both groups; however, those in the lavender group experienced better rates of improvement in sleep quality and waking feeling refreshed. Another study done on 120 cancer patients given either a few drops of peppermint oil, lavender oil, or control showed that lavender and peppermint oil improved sleep quality.

Dose: A few drops of essential oil on the wrists

Duration: As needed

Jujube Fruit

The Jujube fruit, commonly referred to as the Chinese date, has been used medicinally for thousands of years. This dark red fruit is also commonly eaten and is considered a high source of fiber, vitamin C, and antioxidants. A study was done on postmenopausal women, who commonly have sleep problems, assessing the effectiveness of jujube fruit on sleep. One hundred six women included in the trial were divided into two groups. One group was given a jujube seed capsule while the other was given a placebo. After 21 days, the participants were evaluated for measures of sleep. The jujube fruit group demonstrated a significant improvement in sleep quality.

Dose: 250 mg jujube seed capsule twice a day

Duration: 21 days

Functional Medicine Labs to Test for Root Cause of Sleep Issues

Looking at the list above of supplements and herbs for sleep issues may be overwhelming. Functional medicine lab testing can help identify which, if any, supplement is right for you.

Cortisol & Melatonin Testing

Cortisol is produced by our adrenal glands. It is considered a stress hormone but also our “daytime” hormone, as cortisol controls our circadian rhythm or sleep-wake cycle and helps us to wake in the morning. Melatonin, conversely, is known as our “night-time” hormone as it helps us to fall and stay asleep. Testing levels of cortisol throughout the day and melatonin at night, such as in the Sleep and Stress Profile by Ayumetric, can help us to assess our circadian rhythm. If levels stray far away enough from what is considered to be a healthy cortisol curve, interventions may be indicated, such as melatonin supplementation prior to bed.

Micronutrient Testing

Micronutrients are vitamins and minerals required by our bodies. Various micronutrients can play a role in sleep, including magnesium, as discussed above. Additionally, b-vitamins are needed to produce healthy levels of neurotransmitters, including GABA and serotonin, both of which are discussed in this article. A micronutrient test, such as Spectracell Micronutrient Panel, will test levels of 31 different vitamins and minerals and show their levels in the body, which can help to decide which macronutrient is appropriate for sleep issues.

Neurotransmitter Testing

Since neurotransmitters play a role in sleep duration and quality, especially GABA and serotonin, neurotransmitter testing may be warranted for those with sleep problems. Neurotransmitter levels can be tested with the Neurotransmitters Test by ZRT Laboratory to assist practitioners in managing levels.

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Summary

Good sleep affects many systems in the body, as various processes, including detoxification, cell and tissue repair, emotional thought processing, and hormone production, are done during sleep. Distorted sleep can disrupt these processes leading to systemic side effects. Many supplements and herbs are available to help with sleep; however, determining which supplement or herb is appropriate may be difficult. Functional medicine testing can help to assess the root cause of the sleep disturbance, which can aid in deciphering what supplement or herb is most appropriate, and that will hopefully lead to a restful night's sleep.