Sleep Juice

Glycine (also known as 2-Aminoacetic Acid) is an amino acid and a neurotransmitter. Glycine is found in high-protein foods including meat, fish, eggs, dairy and legumes. A typical North American diet will naturally contain about 2 grams of glycine each day.

As a neurotransmitter, glycine stimulates cells in the brain and central nervous system, affecting cognition, mood, appetite and digestion, immune function, pain perception, and sleep. Glycine also helps the body make serotonin, a hormone and neurotransmitter that has significant effects on sleep and mood. Studies show that supplementing with this amino acid before bed may help you fall asleep quicker, increase sleep efficiency, reduce symptoms of insomnia, improve sleep quality and promote deeper more restful sleep.

In a study of 52 stressed, but otherwise healthy Japanese adults, 400 mg of ornithine per day reduced fatigue and improved sleep quality. The participants reported that they felt less hostile or angry and more refreshed after a night of sleep [1]. Better yet, the study also found significantly reduced cortisol levels in the people taking ornithine supplements.

L-theanine is an amino acid that is naturally found in tea leaves. L-theanine promotes relaxation and facilitates sleep by contributing to a number of positive changes in the brain. First, L-theanine boosts levels of GABA, serotonin and dopamine. Increasing levels of these calming brain chemicals promotes relaxation and improves sleep. Second, L-theanine reduces chemicals in the brain that are linked to stress and anxiety. Third, L-theanine enhances alpha brain waves. Alpha brain waves are associated with a state of “wakeful relaxation.” That’s the state of mind you experience when meditating, being creative, or letting your mind wander in daydreaming. Alpha waves are also present during REM sleep.

Licorice root is native to Europe and Asia. The early Egyptians loved licorice root. They used licorice root tea as a cure-all concoction. Licorice was later imported to China where it became an important herb in Chinese medicinal tradition. Licorice root’s most valuable characteristics is its ability to support the adrenal glands. Adrenal burnout (also known as adrenal fatigue) is fueled by chronic stress. Supplementing with licorice root is particularly beneficial to athletes undergoing intense training.

Passion flower helps relieve insomnia and anxiety. Passion flower naturally boosts gamma-aminobutyric acid (GABA) levels in the brain. This compound lowers brain activity, which helps you relax and sleep better. In a trial published in the journal of Phytotherapy Research, participants drank a daily passionflower tea for seven days. After seven days, they reported improvements in the quality of their sleep [2]. Some trials suggest that passion flower may also relieve anxiety.

GABA (Gamma-Aminobutyric acid) is an amino acid naturally produced in the brain. GABA functions as a neurotransmitter, facilitating communication among brain cells. GABA’s main role in the body is to reduce the activity of neurons in the brain and central nervous system, which in turn increases relaxation, reduces stress, improves sleep and promotes a calm and balanced mood.

Low GABA activity is linked to insomnia and disrupted sleep. In one study, GABA levels in people with insomnia were almost 30 percent lower than in people without the sleep disorder [3]. Low GABA levels are also corresponded to more restless and wakeful sleep.

Valerian root is often referred to as “nature’s Valium.” In fact, this herb has been used since ancient times to promote tranquility and improve sleep. Valerian root contains a number of compounds that may promote sleep and reduce anxiety. These include valerenic acid, isovaleric acid and a variety of antioxidants.

Valerenic acid has been found to inhibit the breakdown of GABA in the brain, resulting in feelings of calmness and tranquility. This is the same way anti-anxiety medications like Valium and Xanax work. Valerian root also contains the antioxidants hesperidin and linarin, which appear to have sedative and sleep-enhancing properties. Many of these compounds inhibit excessive activity in the amygdala, a part of the brain that processes fear and emotional responses to stress.

Green tea is chock full of antioxidants and known for its positive health benefits. Green tea contains theanine, an amino acid that helps to decrease stress and anxiety. Evidence suggests that drinking green tea throughout the day may reduce fatigue and levels of stress markers, as well as improve sleep quality [4].

Kava kava is native to the South Pacific islands. Pacific Islanders have used it for hundreds of years as a ceremonial drink to promote a state of relaxation.

In a clinical trial with 24 people, kava was found to reduce stress and insomnia, compared to a placebo [5]. Interestingly, kava’s effects on insomnia may stem from its effects on anxiety. A scientific review of 11 studies concluded that kava extract is an effective treatment for anxiety [6].

Inositol is a member of the family of B vitamins and promotes more restful sleep at night and a more even-tempered mood during the day. Supplementing with inositol promotes calmness, and studies show it can ameliorate a wide range of mental health disorders including depression and anxiety, panic disorder, and obsessive-compulsive behavior.

5-Hydroxytryptophan—commonly known as 5-HTP—is a compound made naturally in the body. 5-HTP is created as a by-product of the amino acid L-tryptophan.

5-HTP helps the body produce more serotonin. Serotonin is a neurotransmitter that plays a key role in regulating mood and sleep-wake cycles. Healthy levels of serotonin contribute to a positive mood and also promote restful sleep. Serotonin also plays an important role in many other of the body’s functions, including digestion, appetite, and pain perception.

Melatonin works to regulate your body’s circadian rhythm. Your circadian rhythm is your body’s internal clock; it lets you know when it’s time to sleep, wake and eat. Melatonin also binds to receptors in the body to help you relax. For instance, melatonin binds to receptors in the brain to help reduce nerve activity. In the eyes, it can help reduce dopamine levels, a hormone that helps you stay awake.

Melatonin levels start to rise in your body when it is dark outside, signaling to your body that it is time to sleep. Conversely, light suppresses melatonin production. As melatonin helps your body prepare for sleep, people who don’t make enough of it at night can struggle to fall asleep. There are many factors that may cause low levels of melatonin production at night including stress, smoking, exposure to too much light at night (including blue light), not getting enough natural light during the day, shift work and aging.

Evidence shows that taking melatonin before bed can help you get to sleep. In an analysis of 19 studies on people with sleep disorders, scientists found that melatonin helped reduce the time it took to fall asleep by an average of 7 minutes. In many of these studies, people also reported significantly better quality of sleep [7].