Natural Ingredients for Better Sleep

Sleep is essential for our overall well-being and even survival. Many health issues such as injuries, heart disease, diabetes, weakened immune system, mood disorders, and dementia have been associated with chronic sleep problems. The Centers for Disease Control and Prevention (CDC) reports that 70 million Americans have sleep disorders, leading many to turn to supplements for relief. There is quite a number of natural sleep supplements available, all of which claim to provide you with the sleep you need, with their key ingredients including:

Melatonin

Melatonin, often referred to as the "hormone of darkness", is a naturally occurring hormone produced by the pineal gland in the brain. It plays a key role in regulating sleep-wake cycles, known as the circadian rhythm, and is influenced by the amount of light exposure we receive^[1]. Melatonin levels typically rise in the evening as darkness falls, helping to prepare the body for sleep, and decrease in the morning when exposed to light, signaling the body to wake up.

Melatonin has been recognized as a potent sleep aid in research, proving beneficial in hastening sleep onset and ensuring restful, uninterrupted sleep. This is particularly advantageous for those suffer from insomnia or jet lag. Taking melatonin supplements can effectively regulate one's sleep cycle, enhancing the quality of sleep overall.

GABA

GABA, short for gamma-aminobutyric acid, is a non-protein amino acid that is the main inhibitory neurotransmitter in the brain. It is involved in various physiological processes and plays a crucial role in regulating brain activity and maintaining the balance between excitatory and inhibitory neurotransmission. When GABA levels are low, it leads to increased neuronal activity and overstimulation, resulting in symptoms such as anxiety, insomnia, and seizures. Conversely, higher GABA levels promote feelings of relaxation and tranquility, and improved sleep quality. In 40 patients with insomnia, sleep quality was found to improve after four weeks when they were given 300 mg of GABA daily, according to a study^[2].

Glycine

Similar to GABA, glycine is an amino acid and neurotransmitter produced by the body and found in certain foods. It plays a number of important roles throughout the body, including the immune system, the nervous system, and digestion. As a dietary supplement, glycine is often touted as a treatment for insomnia. Studies^[3,4] have shown that glycine appears to improve sleep quality, possibly by lowering body temperature and increasing serotonin levels.

Chamomile

Chamomile is a flower widely used to promote sleep and relieve anxiety. It contains a flavonoid called apigenin, which acts to promote sleepiness by binding to certain receptors in the brain. In addition, it increases sleep duration and quality by reducing sleep latency and arousal after sleep. Studies have shown that chamomile is safe and the most common preparations are capsules, tinctures and teas. Drinking a cup of chamomile tea before bed or taking a daily dose of chamomile extract may help with restful sleep, tranquility and relaxation.

Valerian

Valerian, a perennial plant, has been traditionally utilized to aid in sleep for many years. While additional research is necessary, valerian seems to assist individuals in falling asleep quicker, improving sleep quality, and reducing nightly awakenings. The roots and stems of the valerian plant are commonly used to create teas, tinctures, capsules, extracts, and tablets, which are generally deemed safe for adult consumption.

Alfa Chemistry offers a wide range of natural ingredients that promote sleep, if you don't see what you are looking for, please contact us. Our extensive knowledge and industry experience allows us to offer products customized to your specific requirements.

References

Erland L A E, Saxena P K. Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content. Journal of Clinical Sleep Medicine, 2017, 13(2): 275-281.
Byun J I, et al. Safety and efficacy of gamma-aminobutyric acid from fermented rice germ in patients with insomnia symptoms: a randomized, double-blind trial. Journal of clinical neurology, 2018, 14(3): 291.
Bannai M, et al. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in neurology, 2012, 3: 16350.
Bannai M, et al. Oral administration of glycine increases extracellular serotonin but not dopamine in the prefrontal cortex of rats. Psychiatry and Clinical Neurosciences, 2011, 65(2): 142-149.

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