Tryptophan (L-tryptophan)

Tryptophan is an essential amino acid with a vital role in repairing protein tissues and synthesizing new proteins. In the brain, tryptophan is converted into serotonin, a natural sleep-inducing compound, and it also enhances the brain's ability to produce melatonin, the hormone that regulates your body's internal clock.

L-tryptophan is naturally present in foods like milk and turkey. It's worth noting that tryptophan supplements were banned in the United States by the FDA after a contaminated batch from a Japanese manufacturer was linked to a severe blood disease in several cases. Consuming tryptophan-rich foods is safe and supports healthy sleep patterns.

Clinical studies have shown that L-tryptophan produces only modest effects in treating insomnia. Not everyone who takes it experiences the desired results, and relatively high doses are often required (doses less than 2,000 mg are generally ineffective). Moreover, research has indicated that L-tryptophan can reduce REM sleep while increasing the time spent in non-REM sleep.

Phosphatidylserine

Synthetic melatonin may be a safer option compared to melatonin from animal sources.

Phosphatidylserine is an amino acid that helps regulate cortisone levels produced by the adrenal glands in the brain. It's beneficial for individuals whose sleep is disrupted due to elevated cortisone levels, often induced by stress. Cortisone levels are typically high in the morning, promoting wakefulness, but they can also be elevated at night, preventing restful sleep.

Serotonin

Serotonin plays a significant role in initiating sleep. The body produces serotonin from the amino acid tryptophan. Taking tryptophan can increase serotonin levels and promote sleep, especially benefiting those with sleep-onset insomnia by reducing the time it takes to fall asleep.

More effective than tryptophan is 5-hydroxytryptophan (5-HTP), a form of tryptophan one step closer to serotonin production. Several double-blind clinical studies have shown that 5-HTP reduces the time required to fall asleep and the number of awakenings. To enhance the sedative effects of 5-HTP, consume it with a carbohydrate-rich food like fruit or fruit juice close to bedtime.

5-HTP increases REM sleep by approximately twenty-five percent while also increasing deep-sleep Stages 3 and 4, without extending total sleep duration. It's crucial to maintain adequate levels of vitamin B, niacin, and magnesium while using 5-HTP, as these nutrients are essential cofactors for converting 5-HTP into serotonin.

Melatonin

Melatonin is a hormone naturally secreted by the pineal gland, often referred to as the sleep hormone. It induces sleep without negative side effects and is primarily secreted at night. Melatonin can be found naturally in plants and algae.

Several studies have shown that melatonin supplementation is helpful for initiating and maintaining sleep, both in individuals with normal sleep patterns and those suffering from insomnia, including jet lag. However, melatonin's sleep-promoting effects are most pronounced when an individual has low melatonin levels. In other words, melatonin acts as a sedative mainly when melatonin levels are low. It's most effective in treating insomnia in the elderly, as low melatonin levels are common in this age group.

Safety: Research on the safety of melatonin is limited, with isolated reports suggesting exacerbation of depression, fatigue, and constriction of coronary arteries. Melatonin supplements should be avoided if:

• You are pregnant or breastfeeding.
• You are under the age of 35.
• You have blood cancer or immune system disorders.
• You have kidney disease.

Melatonin supplementation can disrupt the normal circadian rhythm, as a study found that taking 8 mg daily for only four days significantly altered hormone secretions.

Synthetic melatonin may be a safer choice than melatonin from animal sources.

Dosage: Start with 1.5 mg daily, taken 2 hours or less before bedtime. If this dose is ineffective, gradually increase it until you reach an effective level (up to 5 mg daily).

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