What supplements can you take before bedtime?

Sleep deprivation is much more than just tiredness and lack of energy. It is a condition characterised by too little or too restless sleep, which lasts for weeks or months and seriously impairs daily functioning. Sleep deprivation affects almost every aspect of the body's functioning, which can have serious, long-term consequences for both physical and mental health.

1. What if you have trouble sleeping?
2. Why magnesium?
3. Why tryptophan?
4. Why ashwagandha?
5. Why hemp extract?

What if you have trouble sleeping?

People who, despite taking care to maintain regularity and good sleeping conditions, have trouble calming down can choose from a range of different preparations that can be taken before bedtime to help them fall asleep and stabilise the depth of their sleep.

Why magnesium?

Magnesium is one of the key minerals when it comes to controlling sleep quality. It is an electrolyte that plays an important role in many metabolic and neurological processes. Magnesium helps regulate the activity of neurotransmitters, which are responsible for controlling the excitability of the nervous system. Among other things, it influences the regulation of muscle tone.

The typical dosage of magnesium for adults is 200 to 400 mg per day. However, this is a very general recommendation, and the exact dose should be adjusted to individual needs and tolerance. Magnesium is most often supplemented with preparations containing, among others, citrate, malate, aspartate or gluconate. The effects of magnesium can be particularly appreciated by people who consume a highly processed diet.

Dosage

Why tryptophan?

Tryptophan is an amino acid that plays a key role in many biological functions in the body, including the synthesis of serotonin, a neurotransmitter important for mood regulation. As a precursor to serotonin, tryptophan has a direct effect on the production of melatonin, a sleep hormone that regulates the sleep-wake cycle. Because of these properties, tryptophan is often considered as a sleep-promoting supplement. Some studies have found that it may reduce the degree of arousal in people who wake up during the night.

Typical doses for adults range from 500 mg to 2 g per day, taken one hour before bedtime or in divided doses throughout the day. Recommendations vary depending on the level of protein intake in the diet and the level of physical activity.

Dosage

Why ashwagandha?

Ashwagandha (Withania somnifera) is known as the Indian ginseng. It is well known in Ayurvedic medicine and is a prime example of an adaptogen, a substance that can help the body adapt to stress. Ashwagandha can affect the endocrine system by regulating cortisol, the stress hormone. By reducing cortisol, ashwagandha can promote better sleep quality.

The typical dosage of ashwagandha is 300 to 500 mg of standardised extract, taken twice daily. These doses may vary depending on the concentration of the active substance in the supplement, i.e. standardisation. The best results are only visible after several weeks of use.

Dosage of sleep supplements

Why hemp extract?

CBD (cannabidiol), one of the main active ingredients in hemp, has no intoxicating properties. However, it can affect sleep by interacting with the body's endocannabinoid system, which plays a role in regulating many vital functions, including sleep and susceptibility to stress (but also pain and appetite).

CBD dosage is highly individual and depends on many factors, including the form of the supplement (e.g. oil, capsules). Typical doses start at 10 to 40 mg per day, with the possibility of gradually increasing the dose. The maximum safe doses of CBD have not yet been fully established.

Dosage

Sources:

• Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022 Apr 11;45(4):zsab276. doi: 10.1093/sleep/zsab276. PMID: 34883514; PMCID: PMC8996025.
• Sutanto CN, Loh WW, Kim JE. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev. 2022 Jan 10;80(2):306-316. doi: 10.1093/nutrit/nuab027. PMID: 33942088.
• Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID: PMC8462692.
• Zisapel N. New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. Br J Pharmacol. 2018 Aug;175(16):3190-3199. doi: 10.1111/bph.14116. Epub 2018 Jan 15. PMID: 29318587; PMCID: PMC6057895.
• Kesner AJ, Lovinger DM. Cannabinoids, Endocannabinoids and Sleep. Front Mol Neurosci. 2020 Jul 22;13:125. doi: 10.3389/fnmol.2020.00125. PMID: 32774241; PMCID: PMC7388834.