Sleep. Can Supplements Help?

We all seem to be living our lives at a thousand miles per hour. “Sleep when you are dead”, they say. The irony is that failing to prioritise good quality sleep can actually shorten your life expectancy.

The reality is that sleep is as important to our health as oxygen, food, and water. Without it, the body is unable to maintain critical body functions, restore energy, repair damaged tissues, or even allow the brain to process new information and memories. Sleep deprivation leaves us foggy and unfocused, quick to temper, emotional, and quite simply — bad at our jobs.

If sleep deprivation is allowed to become long-standing (chronic), the risk of serious health conditions like diabetes, cardiovascular disease, obesity, and even depression start to skyrocket.

First things first

Sleep hygiene is the practice of optimising your bedroom environment and daily routines to promote consistent, uninterrupted sleep. In our pill-popping culture, many people choose to ignore the basics and head straight for a quick fix when it comes to improving their sleep. The truth is that no amount of medication or supplements will be able to solve a sleep problem if the fundamentals are not addressed first. Alcohol, stimulants, light, temperature, and noise can all sabotage a night of shut-eye. Look out for our article on the topic of sleep hygiene to make sure that you check these off first.

Sleepy supplements

Your local pharmacy is lined with all sorts of over-the-counter remedies that claim to be able to give you a good night’s rest but don’t be fooled, only a few ingredients have any scientific evidence for their sleep-inducing effects.

GABA

GABA is a neurotransmitter that opposes stimulation and excitement in the brain. The thing is that oral ingestion of GABA doesn’t necessarily raise levels in the brain due to the long and convoluted journey from gut to brain tissue. To make things even more complicated, GABA blocks its own transport in doses above what is normal and the brain is able to eject excess GABA.

The above factors limit the usefulness of oral GABA as a sleep aid but there is some research to show that administration may reduce sleep latency (the time taken to fall asleep). Dosages in the range of 3 000–5 000 mg appear to be safe.

Valeriana officinalis (valerian root)

Valerian is thought to enhance the signaling of one GABA. Traditionally, valerian roots are brewed for tea or eaten for relaxation and sedation purposes. Various scientific studies of sleep quality showed no difference between people that supplemented valerian and people that supplemented a placebo. This hasn’t stopped many people from reporting that their sleep is better when supplementing valerian. It might be possible that valerian does cause some relaxation without actually improving the quality of sleep.

A standard dose of valerian is 450 mg, an hour before bed.

Melatonin

Melatonin is a neurohormone secreted by the pituitary gland and it is well known for causing and regulating sleep. It is the reference drug for insomnia-related issues and appears to be highly effective. Melatonin is not really a sedative but rather helps to regulate the day/night (circadian) rhythm of the body. For this reason, melatonin may be especially useful for people who are shift workers or are jet-lagged. It is currently being studied for other potential positive effects including its neuroprotective and antioxidant functions. Melatonin is safe and non-addictive and is usually taken 30 minutes before bed at doses of 0.5 mg to 5 mg. It has recently been classified as a medication and is no longer available over the counter.

A hack that can help you to raise your melatonin levels more naturally is something called Dark Therapy. Exposure to light in the blue wavelength breaks down the melatonin that normally starts to rise as we approach our normal bedtime. Dark Therapy is the gradual process of eliminating light sources closer to sleep and swapping blue or fluorescent light sources for dim red or pink sources. Most phones and computers have a “night-mode” function that shifts the light spectrum emitted to a predominantly orange glow. Blue-light blocking glasses are also available. Give this a go if you are struggling to fall asleep quickly enough at bedtime.

Magnesium

Magnesium is a mineral that is essential for human health. It contributes to bone health as well as brain, heart, and muscle function. It seems that magnesium may also help to treat sleep problems. Magnesium activates our parasympathetic nervous system, removing us from “fight or flight” mode, and also helps to regulate melatonin levels. Research has proven that magnesium deficiencies lead to poor sleep but only a few studies have shown that magnesium supplementation can improve sleep.

The standard dose for magnesium supplementation is 200–400mg in the evenings.

Cannabidiol (CBD)

A compound found in cannabis but, unlike THC, CBD won’t get you high. Isolated CBD is being touted as a medicine with the four most commonly targeted conditions being pain, anxiety, depression, and sleep disorders and it has shown great promise in these areas in animal studies. Unfortunately, human trials on effectiveness and safety are few and far between and so no firm scientific conclusion can be made in humans — yet.

Sweet dreams…

Dr. Jarrad Van Zuydam | Sports Physician