“You can make me go to bed, but you can’t make me go to sleep.”
That’s what I used to tell my mom at bedtime. Now that I’m older, I need something that will make me go to bed AND make me go to sleep. Is this a familiar situation in your home? If so, read on…
Superior Sleep is a high quality supplement shown to promote a calming effect, which may support falling asleep faster and enhance the overall quality of sleep. Superior Sleep is a supplement blend designed for patients who have trouble sleeping, but can also be supplemented with other medications as it contains hormones, amino acids, and herbs that promote sleep, decrease anxiety, and calm the mind.
Melatonin
Melatonin is a hormone that is produced through enzymatic activities in which the pineal gland converts an amino acid (tryptophan) to a neurotransmitter (serotonin). Melatonin is involved in the sleep/wake cycle and can positively affect depression symptoms, anxiety, and sleep disturbances (Madsen et al., 2017). Melatonin is produced in response to darkness so exposure to light at night could block melatonin production. It is an over-the-counter supplement that is commonly taken to combat insomnia, parasomnia, and circadian rhythm sleep disorders.
Herbs
Lemon balm is a common treatment for sleep disorders in seniors. It is an herb that has been studied to reduce anxiety and depression symptoms as well as promote falling asleep and contains sedative properties (M,H., 2019). Passion flower has proven to relinquish some anxieties, agitation, and irritability while inducing sleep and an overall calming effect (Gibbert et al., 2017). Chamomile flower is tied to reduced levels of anxiety and can even improve blood pressure and promote healthy weight in patients (Mao et al., 2016).
Amino Acids and Neurotransmitters
L-theanine has been linked to an anti-stress effect, and improved quality of sleep (Hidese et al., 2019). A possible benefit of L-theanine is its potential as a treatment for psychiatric disorders. L-tryptophan is a natural sedative that promotes non-rapid-eye-movement (nREM) sleep (Wyatt, 1970). 5-HTP is a chemical produced by L-tryptophan that can be converted to the neurotransmitter, 5-HT, or serotonin (Jouvet, 1999). This is important because serotonin is a natural chemical that controls mood and when combined with melatonin, controls the sleep-wake cycle.
Micronutrients
Magnesium is capable of keeping time for cellular activity as well as regulating the sleep/wake cycle, or circadian rhythms (Djokic et al., 2019). Low magnesium levels also correlate with depression, which is often associated with insomnia. Another risk factor for depression-related insomnia is low levels of the vitamin B complex. Supplemental zinc could also be associated with better sleep quality and latency (Gholipour Baradari et al., 2017). Magnesium supplements are great for sleep, but the best form of magnesium for sleep is magnesium bisglycinate. This is because it is easily absorbed by the body and promotes relaxation and improves sleep.
