Skip to content
Search

Vitamins and Supplements to Help with Deep Sleep

Published On February 22, 2024

Sleep quality, especially deep and REM sleep, is unarguably one of the most important things to optimize, whether you want to maximize aesthetics, performance, or health. Matt learned this the hard way when he could not feel rested no matter how much he slept. He fell asleep just fine but always woke up groggy even…

clairifyme_45_year_old_dark_haired_woman_waking_up_in_a_modern__97562c99-9c6e-4e73-b67e-f8168fdb1905-2

Sleep quality, especially deep and REM sleep, is unarguably one of the most important things to optimize, whether you want to maximize aesthetics, performance, or health. Matt learned this the hard way when he could not feel rested no matter how much he slept. He fell asleep just fine but always woke up groggy even after 9 hours of sleep. He was later shocked when his first Oura ring revealed that he got under 15 minutes of deep sleep every night.

He went on to invest in over $100,000 to optimize his sleep quality, which led him to formulating Sleep Breakthrough and Dream Optimizers. These products work by optimizing your natural sleep pathways without creating dependency or throwing off your biochemistry or circadian rhythm. 

The following nutrients, supplements, and botanicals may help improve your sleep quality. However, everyone is different, so some ingredients may work for you but not another person. This is why we provide a long list, suggest a few possible stacks, and have two versions of Sleep Breakthrough. 

Minerals to Maximize Deep Sleep

Magnesium 

Magnesium deficiency, which is found in 50 – 80% of people, is linked to poor sleep. And, sleep deprivation can decrease magnesium content in red blood cells. One study found that 320 mg of magnesium citrate, a common form of magnesium, improved sleep quality in those who were deficient over a 7-week period.

Some research supports magnesium as being helpful for age-related changes in sleeping patterns. Studies found supplementation increases slow-wave sleep and reduces overnight cortisol levels.

Magnesium interacts with the nervous system through different neurotransmitter pathways. It might block glutamate, an excitatory neurotransmitter, and promote GABA, an inhibitory neurotransmitter. This can help promote calmness and help ease sleep.

Magnesium may also help with sleep disturbances caused by muscle cramps, which can interfere with sleep quality. One study found magnesium can decrease the number of nighttime awakenings and improve sleep efficacy.

There are many types of magnesium supplements available, but the most used is magnesium citrate. Other forms like oxide and sulfate have less evidence or tend to be less absorbed. The typical dose for sleep is 320-729 mg of elemental magnesium day.   

Potassium

Potassium is an essential mineral. It has important roles in muscle contraction, nerve signaling, fluid balance, and heart function. It can be found in fruits, vegetables, and beans, and is also available as a supplement.

Low levels of potassium can cause shorter periods of light sleep and more REM sleep, and is linked to poor sleep quality. Potassium is an electrolyte. It helps maintain the electrical activity of neurons – including ones that help regulate sleep. Enough potassium is needed for neurons to send signals and might help transition between sleep stages.

Potassium also helps muscles to relax and promote healthy nerve function, both of which are needed to help fall and stay asleep. Potassium supplements might improve sleep quality and times awake during the night. But few studies look at potassium alone as a sleep aid.

Too much magnesium can cause electrolyte imbalances and changes in heartbeat, which can be dangerous. It can also interact with blood pressure medications, including diuretics, and should be avoided if you have medical kidney or adrenal issues. Most potassium supplements contain 80 mg.

Zinc

Zinc is an essential mineral that is important for immune function, protein synthesis, wound healing, and metabolism. It is found most abundantly in oysters, but can also be obtained through red meat, poultry, and through supplementation. Vegetarians and plant-based eaters may have a harder time getting enough zinc.

Zinc ions are found in the central nervous system and play a role in regulating GABA receptors, which control communication between nerve cells and the brain. GABA helps to reduce nervous system activity and promote sleep and relaxation. Specifically, zinc can help enhance GABA release. When the receptors are activated, it helps to induce and maintain sleep.

Zinc is also involved in synthesizing melatonin, and adequate zinc levels can support its proper production and release. This can be helpful for maintaining a healthy sleep pattern. Zinc deficiency can inhibit melatonin production, and in one study, 4-week supplementation improved sleep quality and latency.

Outside of sleep, zinc is needed for proper immune function, helping immune cells develop and function properly. It is also crucial for wound healing and acts as an antioxidant. Finally, zinc is important for reproductive health in both men and women.

Zinc supplementation is generally safe, but too much can cause abdominal discomfort, nausea, vomiting, and diarrhea. Long-term supplementation can cause copper and iron deficiency. Zinc can also interact with antibiotics, chelating agents, and diuretics. The typical dose for sleep is 200 mg.

Vitamins to Help with Deep Sleep

Vitamin B3 (Niacin)

Vitamin B3, also known as niacin, is one of the essential B-complex vitamins and plays an important role in many body processes. It can be found in various foods, like meat, fish, nuts, seeds, and leafy greens. Both low and high levels of niacin are linked to nervous system problems, and sleep deprivation can lower the amount of vitamin B3 in your body. 

Niacin can be produced by the body from the amino acid tryptophan, which is the precursor to serotonin. If someone is deficient in niacin, the body will have to use up more tryptophan to make it. That means less gets converted to serotonin. With enough niacin, the body will then be able to shuttle more tryptophan to serotonin to help with sleep.

Niacin is also a precursor to an enzyme called NAD (see anti-aging section), which helps to make serotonin from tryptophan. By helping create NAD, niacin may indirectly help serotonin production, which can affect mood and relaxation which could help with sleep.

In animal studies, niacin was found to increase deep sleep and lower core body temperature (which promotes sleep onset). However, human studies looking at niacin and sleep are lacking. 


Niacin is important for overall metabolism, and especially for proper brain function. It also supports skin health, heart health, and is sometimes used in supporting healthy cholesterol levels. 

Niacin can cause a flushing reaction in high doses (harmless), nausea, and diarrhea and can interact with tuberculosis and diabetes medications. It can be found in slow-releasing tablets and niacinamide (no flushing) and is commonly in 30 – 500 mg doses.

Vitamin B6 (Pyridoxine)

Vitamin B6, also known as pyridoxine, is one of the eight B vitamins. It acts as a coenzyme for enzyme reactions in the body, which support protein, carbohydrate, and fat metabolism. It can be found in meat, fish, poultry, whole grains, and some fruits and vegetables. It can also be found in many different supplements.

Vitamin B6 plays an important role in converting the amino acid tryptophan into serotonin, which can then be converted to melatonin. It is thought that enough of this vitamin can support these brain pathways and improve sleep quality and promote a balanced sleep-wake pattern. 

Studies have found that a deficiency in vitamin B6 can cause sleep disturbances, and adequate amounts are needed for good sleep. 

A typical dose is 100 mg per day. High doses of niacin can cause tingling, numbness, and muscle weakness, as well as interact with seizure medications, levodopa, and some blood pressure drugs. Supplementing may also cause more vivid dreams.


In addition to sleep, vitamin B6 is needed to support metabolism, nervous system function, and immune function, and to synthesize hemoglobin (a protein that helps carry oxygen in your body).

Vitamin D

Vitamin D deficiency is linked to shorter and poorer sleep quality. It seems to have both direct and indirect roles in sleep regulation. This is because receptors can be found in areas of the brain that are involved in sleep – including serotonin and melatonin production.

Vitamin D helps express the enzymes needed to ensure enough serotonin is produced. By supporting serotonin, it indirectly impacts melatonin production. Vitamin D levels tend to decrease in the evening, allowing for more serotonin to convert into melatonin and promoting sleep.

Studies find supplementing vitamin D can reduce feelings of daytime tiredness and increase total sleep time. They also find sleep quality improves and might help you fall asleep quicker.

Some sleep supplement blends will have small doses of vitamin D, such as under 100 IU. However, if you’re taking a larger dose, such as over 1,000 IU, it’s best to take it in the morning to avoid sleep disruption. Taking vitamin D in the morning can improve nighttime sleep.

Too much vitamin D can lead to vitamin D toxicity, which can cause nausea, vomiting, constipation, and kidney problems. Therefore, it is helpful to know your baseline level before starting to supplement. Vitamin D can also interact with weight loss medications, cholesterol medications, and some blood pressure medications.

Other Supplements for Deep and REM Sleep

Gamma-Aminobutyric Acid (GABA)

GABA is a naturally occurring, inhibitory neurotransmitter in the brain. It helps to regulate mood and is important for relaxation. 

Because of its inhibitory effects, GABA is often used as a sleep supplement. Specifically, GABA(A) receptors are known to promote sleep. When GABA binds receptors in the brain, it reduces the activity of neurons and slows down nerve impulses which may help calm the body down to prepare for sleep. 


Some studies have found positive effects of GABA on sleep, including improved feelings upon waking, decreased total time to fall asleep, increased total non-REM sleep, improved morning alertness, and lower fatigue scores. However, it is unclear if it directly impacts sleep or if it works by promoting a sense of calm, which can be helpful for sleep.

It should be noted that GABA molecules are big – and it may be difficult for them to cross the blood-brain barrier when taken in supplement form. It is unclear how much actually reaches the brain. It has been shown to be safe and effective as a sleep aid, possibly delivering this effect through the gut. If side effects occur they seem to be mild digestive discomfort. The dose used in studies for sleep is 100 mg.

In our experience, there is a small percentage of the population who find GABA supplements stimulating. Our colleague Dr. Darin Engels believes this is genetic. This is why we formulate a GABA-free version of Sleep Breakthrough and will refund the first jar if it doesn’t work for you.

Glycine

Glycine is a non-essential amino acid, meaning the body can produce it on its own from other amino acids. It can also be found in meat, fish, dairy products, and legumes. Glycine has many roles in the body. It can act as a neurotransmitter, and collagen component, and in making other important molecules.


Glycine plays a role in activating a specific brain receptor called N-methyl-D-aspartate (NMDA), which can help lower core body temperature. Body temperature is naturally lower during sleep, and so this mechanism might ease an easier sleep transition.

Glycine doesn’t impact melatonin production directly. Instead, it modulates other molecules that help regulate the sleep-wake cycle. 

Studies find that supplementing with glycine can impact many sleep stages – including REM duration. It might also help reduce the time it takes to fall asleep and improve morning fatigue. Sleep quality, sleep efficacy, and shortened sleep onset might also be impacted.

The typical dose is 3 g taken before bed and typically does not produce any side effects.

Melatonin

Melatonin is a hormone naturally produced by an area of the brain called the pineal gland, which helps to regulate the sleep-wake cycle. Levels of melatonin typically rise in the evening, signaling to the body that it is time to sleep, and decrease in the morning to promote waking up.

When it gets dark, the pineal gland releases melatonin into the bloodstream, which promotes drowsiness and encourages the body to prepare for sleep. This process helps to synchronize the body’s internal clock with the day-night cycle. Light prevents melatonin release.

It is often used to help correct abnormal sleep patterns, such as jet lag or in shift workers. It is helpful for shortening the time it takes to fall asleep and improves subjective markers of sleep quality. Studies have found it helpful for promoting tired feelings in the evening, and helpful for promoting more restful sleep.

It should be noted that melatonin should not be used all the time, due to a theoretical risk that it may interfere with the body’s natural melatonin production and disrupt normal circadian rhythm. However, studies have found that there are no rebound symptoms of poor sleep when it is discontinued.

Melatonin is not addictive or habit-forming. It is also considered safe, but can cause next-day drowsiness and may interact with some medications.  So, it’s important to check with your doctor before introducing melatonin, especially if you’re taking any medications.

The typical dose is 0.5-5 mg and should be taken 30 minutes before bed. There are also extended-release forms available, that create a continuous supply of melatonin to the body during the night and potentially reduce the number of nighttime awakenings.

Phosphatidylserine 

Phosphatidylserine is a type of phospholipid that is an important component of cell membranes and is found in high concentrations in the brain. It helps to make up a component of nerve cells called myelin, which helps nerve signals to be sent quickly.

Phosphatidylserine might lower cortisol, a hormone that is part of the stress response. Cortisol levels fluctuate throughout the day – high in the morning, and lower in the evening. But, in certain circumstances, cortisol levels might not follow this pattern. Instead, they might become high in the evening and interfere with sleep. 

Through cortisol regulation, phosphatidylserine might promote relaxation and help sleep quality.

Besides its potential benefits for sleep, phosphatidylserine is considered a “brain nutrient” to support cognition, memory, and attention. Some studies have found it has benefits for exercise performance and recovery.564

The typical dose is between 200 – 400 mg per day, and it is generally well tolerated by most people.

Taurine

Taurine is a sulfur-containing amino acid found in the brain, heart, and muscles. The body is able to produce it on its own, but not in high enough amounts to meet demand. It can be obtained from meat, fish, and dairy products. It is also available as a supplement.

Taurine works to protect cells – it helps regulate cell membranes, fluid balance, electrolytes, and as an antioxidant. One of the most important electrolytes it helps balance, calcium, is needed for proper nerve signaling and function. By impacting this pathway, it is thought that taurine might help promote sleep.

Taurine also impacts neurotransmitters and can increase GABA (an inhibitory neurotransmitter) and reduce glutamate (an excitatory neurotransmitter). This might promote a more relaxed state and facilitate sleep. In animal studies, taurine supplementation increased total sleep time, but there are no studies looking at taurine directly on sleep outcomes.

Taurine can be taken safely without risk of side effects up to 3 g per day and is generally well tolerated. It can interact with antipsychotic medications and should not be taken when pregnant or breastfeeding because of limited safety data.

Theanine

Theanine, sometimes called L-theanine, is a naturally occurring amino acid found primarily in the leaves of green tea (Camellia sinensis). It is one of the bioactive compounds responsible for the calming and relaxing effects of tea. It is also available as a dietary supplement. 

Theanine does not have any sleepiness-inducing effects but might promote sleep quality by creating a more relaxed brain state. It does this by increasing GABA levels and is able to cross the blood-brain barrier. It promotes alpha waves, which might be the reason for its stress-reducing effects.

Theanine can also combat some of the blood pressure effects of caffeine, and studies find that it can improve sleep quality despite not having any sleepiness-inducing effects.

Besides sleep, it may have positive effects on cognitive function, helping with attention, focus, and mental clarity. Some studies show that it may help support the cardiovascular system and improve stress levels.

Theanine can be taken in a dose of 100 – 200 mg/day and pairs well alongside caffeine. It is safe when used as directed.

Tryptophan 

Tryptophan is an amino acid that helps the body to build neurotransmitters. It is found in dairy, meat, seeds, and leafy green vegetables, and is an essential amino acid. This means that your body cannot synthesize it on its own and must be obtained from diet or with supplements.

Tryptophan is a building block for neurotransmitters serotonin and melatonin. It enters the brain by competing with other amino acids and when the body has enough, it converts it to serotonin and eventually melatonin which helps control mood and sleeping patterns.

Some studies find that even small amounts of tryptophan in the diet can help improve sleep, and are linked to fewer times awake during the night, better sleep quality, and waking up feeling more refreshed. In people who do not have enough, researchers found that REM sleep was delayed, and less time was spent in REM sleep.

A dose of 1 gram per day is typically used to improve sleep quality. Tryptophan is generally well-tolerated but can cause drowsiness or digestive effects. 

5-Hydroxytryptophan (5-HTP)

5-HTP is a naturally occurring amino acid and chemical precursor to serotonin. Your body can produce it from tryptophan. And supplements often come from the plant Griffonia simplicifolia. Serotonin is a neurotransmitter in the brain that plays an important role in mood regulation, sleep, and other physiological functions.

5-HTP is thought to impact sleep by crossing the blood-brain barrier and converting to serotonin. Serotonin can then be converted to melatonin, the key hormone in regulating the sleep-wake cycle. This indirect support for melatonin production may promote a more regular sleep pattern and potentially improve sleep quality.

Some studies have found 5-HTP helps with sleep. In one, they found that REM sleep increased, and another found it helped improve slow-wave sleep. When combined with GABA and other ingredients, it reduced the time it took people to fall asleep, and improved overall sleep duration and quality.

5-HTP is safe but may cause some mild digestive side effects and drowsiness. It is important to not take it with serotonin-increasing medications, because there is a risk for serotonin syndrome and should not be used before surgery. The typical dose is 150 – 800 mg per day.

Supplementation is generally safe, and the most common side effect is nausea and appetite suppression. The typical dose for 5-HTP is 300 mg per day. It should not be taken with serotonin-increasing medications, because there is a risk for serotonin syndrome.

Botanicals for Deep and REM sleep

Ashwagandha (Withania somnifera)

Ashwagandha is an herb commonly used in traditional Ayurvedic medicine, sometimes called Indian ginseng or winter cherry. It is commonly referred to as an adaptogen – something that helps the body to resist physiological and psychological stressors.

Ashwagandha supplements commonly include both the root and berry parts of the plant, which contain withanolides (the active part of the herb). 

Animal studies find it acts similarly to the neurotransmitter GABA, which might be responsible for some of its sleep-promoting and stress-reducing effects. Other animal studies have also found it to increase the effect of serotonin, by acting on serotonin receptors.

In humans, supplementing for 6 – 12 weeks can help improve overall sleep, sleep quality, the time it takes to fall asleep, total sleep time, the number of nighttime awakenings, and overall sleep efficiency. Ashwagandha may also modulate cortisol, with one study showing that supplementation decreased cortisol levels and markers of perceived stress.

Side effects are rare but can cause digestive discomfort at high doses. It should be avoided during pregnancy and breastfeeding (no safety data), and in autoimmune or thyroid disorders.

Supplements are commonly standardized to contain 1.5-35% withanolides. Typical doses are 600-1000 mg per day for up to 12 weeks.  

Bamboo Extract

Bamboo extract comes from the stems and leaves of bamboo plants, a type of giant grass. It is one of the most potent natural sources of silica, a mineral that is important for collagen production. It also contains other health-promoting compounds, like flavonoids and antioxidants.  It is often found in supplements and skin care products.

One strain of bamboo was found to have high acetylcholine levels. Acetylcholine is a neurotransmitter that plays a role in memory, learning, and arousal. However, no studies have been done on humans or animals on how this might impact sleep.

There is limited research on bamboo extract, though it is generally considered safe. Nonetheless, it should be avoided during pregnancy and breastfeeding, if you have bamboo or other grass allergies, or in thyroid conditions. There is currently no dose consensus for bamboo extract.

California Poppy Seed Extract (Eschscholiza californica)

California poppy is a flowering plant that can be found in western North America. It has historical uses in herbal medicine for its potential calming and sleepiness-inducing effects. It contains many bioactive compounds, including alkaloids, flavonoids, and essential oils. These compounds might be responsible for some of the plant’s health benefits.

Laboratory studies find that certain parts of the plant interact with receptors in the brain that help sleep and mood. Animal studies have found that the plant also has sleepiness-inducing and calming effects, which could help promote sleep.

There are no human studies looking at California poppy alone for sleep. One study did find a benefit on sleep quality when combined with melatonin, vitamin B6, and other herbs. But, because of the lack of studies looking at California poppy extract in isolation, there remains no safety data on side effects and dosing. Traditionally, it is brewed as a tea.

Cannabidiol (CBD)

Cannabidiol (CBD) is a component of the Cannabis sativa plant. It does not contain any THC, the psychoactive compound in cannabis. This means it does not produce the “high” associated with the plant. CBD is commonly derived from hemp plants, which contain low levels of THC – making it legal in most parts of the world.

CBD may interact with receptors in the endocannabinoid system (CB1 and CB2) found in the brain and other parts of the body. By interacting with these receptors, CBD may help regulate sleep patterns and promote a sense of relaxation, along with several other health benefits.

While human studies are lacking when it comes to the use of CBD for sleep, animal studies have found that it has sleepiness-inducing actions. One study found CBD was able to increase the total amount of sleep time and shorten the time it takes to enter REM sleep. Another found that CBD helped with REM sleep but did not seem to impact non-REM sleep.

CBD may cause decreased appetite, drowsiness, dry mouth, and fatigue. A dose of 200 mg of CBD is safe for use up to 12 weeks and consuming it with food can increase its absorption. Be mindful that CBD can interact with many different medications, including ones that are metabolized by the liver.

Honokiol

Honokiol is a natural substance from the Magnolia tree. It seems to have many different effects on the body. These include helping immune function and also seem to have some effects on the brain and nervous system.

Honokiol may impact sleep by working on GABA receptors which help regulate sleep patterns. It seems to increase GABA transmission, which can have sleepiness-inducing effects. No human studies have looked specifically at its effects on sleep, and there remains a question of how well it is absorbed from supplements.

Honokiol is generally well-tolerated but may interact with blood thinners and sleepiness-inducing medications. There is not enough information to determine the typical dose.

Lavender Essential Oil (Lavandula angustifolia)

Lavender essential oil is a concentrated oil extracted from the lavender plant. It is often used as aromatherapy to promote relaxation and ease stress.

Researchers think that lavender works for sleep by interacting with the limbic system. This system regulates emotions in the brain. When lavender is inhaled, compounds can reach the limbic system through the olfactory bulb (which sends smell signals to the brain).

In studies that look at lavender oil as aromatherapy before bed, it was able to increase sleep quality and slow-wave sleep patterns.

Two compounds in lavender essential oil – linalool and linalyl acetate – might have sleepiness-inducing properties. This is by interacting with neurotransmitters like GABA, serotonin, and dopamine. These interactions may help calm down brain activity and promote a relaxing effect.

Lavender essential oil is usually well tolerated, both as aromatherapy and in supplement form. At high doses, it can cause mild digestive disturbances or headaches and may interact with sleepiness-inducing medications. It is commonly found in doses of 80 – 160 mg standardized to contain 25 – 46% linalool, or as a powdered herb.

Lemon Balm (Melissa officinalis)

Lemon balm is a fragrant herb that belongs to the mint family. It is native to southern Europe, Asia, and North Africa and has been used traditionally as a sleepiness-inducing in many different cultures.

Lemon balm contains various bioactive compounds. Most notably, rosmarinic acid and hydroxycinnamic acid are thought to be responsible for many of this herb’s effects. 

Lemon balm interacts with certain parts of the nervous system to impact mood and stress response. Some laboratory studies found that lemon balm interacts with GABA receptors, which might help with stress and promote relaxation. 

There are very few studies looking at lemon balm alone for sleep. However, one study in menopausal women found that it helped promote sleep and reduce sleep disturbances. 

Other studies that used lemon balm in combination with other herbs established that it could improve the quality and quantity of sleep and may reduce sleep disturbances. But because these interventions used multi-ingredient products, it is difficult to know if the effects are a result of lemon balm or other ingredients.

Lemon balm is generally safe, though it might interact with sleepiness-inducing and thyroid medications. It is usually paired with valerian for enhanced sleep quality. The typical dose is 300 – 1200 mg per day and is often standardized to contain 6 – 7% rosmarinic acid.

Magnolia Bark (Magnolia officinalis)

Magnolia bark is an herb commonly used in traditional Chinese medicine. It is derived from the bark of the magnolia tree and is commonly used to promote relaxation, balance stress response, and support sleep. In Chinese medicine, it is often used for Qi stagnation.

Magnolia contains compounds including magnolol and honokiol that seem to have various effects on the brain, particularly in relation to mood and sleep. 

Some studies have found that they might regulate GABA levels, which play essential roles in mood and emotions. Additionally, these compounds interact with dopamine and serotonin receptors, all of which play an essential role in mood.

Animal studies have found that magnolia improved sleep latency and had more of both REM and non-REM sleep. Currently, there are no human studies looking at magnolia alone for rest.

Magnolia also seems to have protective properties for the brain because it is rich in antioxidants and might interact with the endocannabinoid system. More research is needed to better understand these effects.

Magnolia is usually well tolerated. Preparations are usually standardized to contain a certain amount of magnolol and honokiol (between 40 – 90%) and the typical dose is 250 mg. It may interact with blood thinning medications and other sleepiness-inducings.

Passionflower (Passiflora incarnata)

Passionflower is a plant native to North America commonly used in traditional medicine for its potential calming and sleepiness-inducing effects. Most supplements are derived from the aerial (flower and leaf) portions of the plants.

Passionflower is thought to interact with the GABA system in the brain to reduce brain activity and promote relaxation. It contains several bioactive compounds, including flavonoids and alkaloids, which have sleepiness-inducing and calming effects.

Despite passionflower having many historical uses, there are few studies looking at its effect on sleep. One animal study found that it seems to have sleepiness-inducing properties and reduce stress. Human studies often used a combination of ingredients, but in one looking at passionflower on its own they found those who took it slept longer but did not seem to improve sleep quality.

Outside of sleep, passionflower is also used to reduce stress and restlessness.

Passionflower can cause drowsiness and sedation at high doses. It is generally safe, however, it should be avoided during pregnancy as it can induce labor, and there is no safety data during breastfeeding.

Passionflower can be taken as a tea, tincture, or in capsules and the typical dose is 200 – 500 mg per day.

Valerian (Valeriana officinlis)

Valerian is a flowering plant native to Europe and parts of Asia and has a long history of use as a sleepiness-inducing, dating back to ancient Greek and Roman times. Valerian has effects on the brain and nervous system that seem to help promote sleep.

Valerian contains many bioactive compounds, including valerianic acid, which might help promote GABA in the brain and prevent its breakdown. Another way valerian is thought to help with sleep is through interactions with adenosine and serotonin receptors. These chemicals are involved in sleep regulation and mood.

Animal studies have found that valerian extract intake over several weeks increased brain activity patterns linked to sleep. It also seemed to extend to non-REM sleep, an important part of the sleep cycle.

Human studies have also found some benefits. One study found that taking valerian helped participants fall asleep faster and spend more time in deep sleep. Most studies find that valerian improves sleep quality but does not seem to improve other markers of sleep such as sleep latency or sleep duration.

Valerian is generally safe but can cause headaches or dizziness. It can also interact with other sleepiness-inducing medications, alcohol, St. John’s wort, and kava. Because there is no safety data, it should not be used during pregnancy, breastfeeding, or in children.

It is commonly dosed between 300 – 600 mg per day, and some products are standardized based on the amount of valerianic acid it contains.

Common Stacks for Sleep

​​Some of the supplements listed above can work together to help with sleep. In fact, studies often use a combination of ingredients to test when trying to figure out if they can improve different sleep parameters. Some of the most common include:

Magnesium & Zinc: These minerals play roles in neurotransmitter regulation, GABA promotion, and melatonin synthesis. They are often combined to enhance their relaxation-promoting effects and to help with sleep quality. 

GABA, 5-HTP, & Valerian: The combination of these three compounds has been used before to help promote sleep. Combining them might create a synergistic effect to help with relaxation, mood, and sleep quality. 

Vitamin B6 & Tryptophan: Vitamin B6 supports the conversion of tryptophan to serotonin, which is essential for melatonin production. Pairing vitamin B6 with tryptophan-rich foods or supplements could potentially optimize melatonin synthesis.

L-theanine & GABA: Both L-theanine and GABA have relaxing effects on the brain and can promote a sense of calm. Combining them might synergistically enhance their impact on improving sleep quality.

Valerian & Lemon Balm: These botanicals have calming effects. They are commonly paired to reduce stress and promote relaxation before sleep.

Passionflower & Valerian: These herbs have a history of use for their sleepiness-inducing properties. Combining them might enhance their effects on promoting sleep and reducing restlessness. They also make for delicious tea.

5-HTP & GABA: Both compounds influence neurotransmitter pathways related to mood and relaxation.

Valerian & Theanine: These two compounds might work synergistically to help improve the time it takes to fall asleep.

Valerian & Lavender Aromatherapy: When these two herbs are diffused together, they might help promote relaxation and help with sleep onset.

Grab The Ultimate Nutrition Bible Now
Ad
This article was first published on February 22, 2024.
Share this article using the buttons below
Nattha Wannissorn, PhD

Dr. Nattha Wannissorn, PhD, is a scientist who makes health research accessible to the general public through health and wellness blogs. She received her PhD in Molecular Genetics from the University of Toronto and BA in Molecular & Computational Biology from the University of Pennsylvania. Nattha is also a biohacker, Functional Diagnostic Nutrition Practitioner, Registered Holistic Nutritionist, certified Superhuman Coach, and Fitness Coach with a focus on women’s health and over 5 years of client experience. Her 14 years in academia focused on the functional genomics of cancer. She has co-authored publications in leading journals such as Cell and Cell Host & Microbes. Currently, she is the CEO of Wellness Medical Writer, the science communication company for the health and wellness industry. Her work has reached and improved the health of over 3 million readers.

References
  1. Nielsen, F. H. (2015). Chapter 31 – Relation between Magnesium Deficiency and Sleep. In R. R. Watson (Ed.), Modulation of Sleep by Obesity, Blood Sugar, Age, and Diet (pp. 291–296). Academic Press.
  2. Takase, B., Akima, T., Uehata, A., Ohsuzu, F., & Kurita, A. (2004). Effect of chronic stress and sleep deprivation on both flow-mediated dilation in the brachial artery and the intracellular magnesium level in humans. Clinical Cardiology, 27(4), 223–227.
  3. Nielsen, F. H., Johnson, L. K., & Zeng, H. (2010). Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnesium Research: Official Organ of the International Society for the Development of Research on Magnesium, 23(4), 158–168.
  4. Held, K., Antonijevic, I. A., Künzel, H., Uhr, M., Wetter, T. C., Golly, I. C., Steiger, A., & Murck, H. (2002). Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry, 35(4), 135–143.
  5. Papadopol, V., & Nechifor, M. (2011). Magnesium in neuroses and neuroticism. University of Adelaide Press.
  6. Hornyak, M., Voderholzer, U., Hohagen, F., Berger, M., & Riemann, D. (1998). Magnesium therapy for periodic leg movements…: an open pilot study. Sleep, 21(5), 501–505.
  7. Abumaria, N., Yin, B., Zhang, L., Li, X.-Y., Chen, T., Descalzi, G., Zhao, L., Ahn, M., Luo, L., Ran, C., Zhuo, M., & Liu, G. (2011). Effects of elevation of brain magnesium on fear conditioning, fear extinction, and synaptic plasticity in the infralimbic prefrontal cortex and lateral amygdala. The Journal of Neuroscience: The Official Journal of the Society for Neuroscience, 31(42), 14871–14881.
  8. Ranade, V. V., & Somberg, J. C. (2001). Bioavailability and pharmacokinetics of magnesium after administration of magnesium salts to humans. American Journal of Therapeutics, 8(5), 345–357.
  9. Firoz, M., & Graber, M. (2001). Bioavailability of US commercial magnesium preparations. Magnesium Research: Official Organ of the International Society for the Development of Research on Magnesium, 14(4), 257–262.
  10. Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on sleep issues in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences, 17(12), 1161–1169.
  11. Mah, J., & Pitre, T. (2021). Oral magnesium supplementation for sleep in older adults: a Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies, 21(1), 125.
  12. Aburto, N. J., Hanson, S., Gutierrez, H., Hooper, L., Elliott, P., & Cappuccio, F. P. (2013). Effect of increased potassium intake on cardiovascular health: systematic review and meta-analyses. BMJ , 346, f1378.
  13. Potassium. (n.d.). Retrieved August 25, 2023, from https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
  14. Heizhati, M., Zhang, Y., Shao, L., Wang, Y., Yao, X., Abulikemu, S., Zhang, D., Chang, G., Zhou, L., & Li, N. (2019). Decreased serum potassium may disturb sleep homeostasis. Research: Official Journal of the Japanese Society of Hypertension, 42(2), 174–181.
  15. Li, M., Heizhati, M., Wang, L., Wang, Z., Abudoureyimu, R., Yang, Z., Pan, F., Sun, L., Li, W., Li, J., Lin, M., Gan, L., Lu, S., & Li, N. (2022). 24-hour urinary potassium excretion is negatively associated with self-reported sleep quality in the general population, independently of sleep-disordered breathing. Journal of Clinical Sleep Medicine: JCSM: Official Publication of the American Academy of Sleep Medicine, 18(11), 2589–2596.
  16. Kim, J.-H., Ki, Y., Lee, H., Hur, M. S., Baik, B., Hur, J.-H., Nam, D., & Lim, C. (2020). The voltage-gated potassium channel Shaker promotes sleep via thermosensitive GABA transmission. Communications Biology, 3(1), 174.
  17. Muheim, C. M., Spinnler, A., Sartorius, T., Dürr, R., Huber, R., Kabagema, C., Ruth, P., & Brown, S. A. (2019). Dynamic- and Frequency-Specific Regulation of Sleep Oscillations by Cortical Potassium Channels. Current Biology: CB, 29(18), 2983–2992.e3.
  18. Drennan, M. D., Kripke, D. F., Klemfuss, H. A., & Moore, J. D. (1991). Potassium affects actigraph-identified sleep. Sleep, 14(4), 357–360.
  19. Potassium. (n.d.). Retrieved August 28, 2023, from https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
  20. Zinc. (n.d.). Retrieved August 28, 2023, from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  21. Hosie, A. M., Dunne, E. L., Harvey, R. J., & Smart, T. G. (2003). Zinc-mediated inhibition of GABA(A) receptors: discrete binding sites underlie subtype specificity. Nature Neuroscience, 6(4), 362–369.
  22. Takeda, A., Minami, A., Seki, Y., & Oku, N. (2004). Differential effects of zinc on glutamatergic and GABAergic neurotransmitter systems in the hippocampus. Journal of Neuroscience Research, 75(2), 225–229.
  23. Bediz, C. S., Baltaci, A. K., & Mogulkoc, R. (2003). Both zinc deficiency and supplementation affect plasma melatonin levels in rats. Acta Physiologica Hungarica, 90(4), 335–339.
  24. Mata Ordóñez, F., Sánchez Oliver, A. J., Carrera Bastos, P., Guillén, L. S., Domínguez, R., Jesús, A., & Oliver, S. (n.d.). Sleep improvement in athletes: use of nutritional supplements. Retrieved August 25, 2023, from https://archivosdemedicinadeldeporte.com/articulos/upload/rev01_mata_ordonez-ingles.pdf
  25. Gholipour Baradari, A., Alipour, A., Mahdavi, A., Sharifi, H., Nouraei, S. M., & Emami Zeydi, A. (2018). The Effect of Zinc Supplementation on Sleep Quality of ICU Nurses: A Double Blinded Randomized Controlled Trial. Workplace Health & Safety, 66(4), 191–200.
  26. Zinc. (n.d.). Retrieved August 28, 2023, from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  27. Gholipour Baradari, A., Alipour, A., Mahdavi, A., Sharifi, H., Nouraei, S. M., & Emami Zeydi, A. (2018). The Effect of Zinc Supplementation on Sleep Quality of ICU Nurses: A Double Blinded Randomized Controlled Trial. Workplace Health & Safety, 66(4), 191–200.
  28. Potassium. (n.d.). Retrieved August 25, 2023, from https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
  29. Gasperi, V., Sibilano, M., Savini, I., & Catani, M. V. (2019). Niacin in the Central Nervous System: An Update of Biological Aspects and Clinical Applications. International Journal of Molecular Sciences, 20(4). https://doi.org/10.3390/ijms20040974
  30. Reimund, E. (1991). Sleep deprivation-induced neuronal damage may be due to nicotinic acid depletion. Medical Hypotheses, 34(3), 275–277.
  31. Mata Ordóñez, F., Sánchez Oliver, A. J., Carrera Bastos, P., Guillén, L. S., Domínguez, R., Jesús, A., & Oliver, S. (n.d.). Sleep improvement in athletes: use of nutritional supplements. Retrieved August 25, 2023, from https://archivosdemedicinadeldeporte.com/articulos/upload/rev01_mata_ordonez-ingles.pdf
  32. Szentirmai, É., & Kapás, L. (2019). Nicotinic acid promotes sleep through prostaglandin synthesis in mice. Scientific Reports, 9(1), 17084.
  33. Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients, 8(2), 68.
  34. Snaidr, V. A., Damian, D. L., & Halliday, G. M. (2019). Nicotinamide for photoprotection and skin cancer chemoprevention: A review of efficacy and safety. Experimental Dermatology, 28 Suppl 1, 15–22.
  35. MacKay, D., Hathcock, J., & Guarneri, E. (2012). Niacin: chemical forms, bioavailability, and health effects. Nutrition Reviews, 70(6), 357–366.
  36. Niacin. (n.d.). Retrieved August 25, 2023, from https://ods.od.nih.gov/factsheets/Niacin-HealthProfessional/
  37. McKenney, J. (2004). New perspectives on the use of niacin in the treatment of lipid disorders. Archives of Internal Medicine, 164(7), 697–705.
  38. Li, R., Yu, K., Wang, Q., Wang, L., Mao, J., & Qian, J. (2016). Pellagra Secondary to Medication and Alcoholism: A Case Report and Review of the Literature. Nutrition in Clinical Practice: Official Publication of the American Society for Parenteral and Enteral Nutrition, 31(6), 785–789.
  39. Vitamin D. (n.d.). Retrieved August 25, 2023, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  40. Noah, L., Dye, L., Bois De Fer, B., Mazur, A., Pickering, G., & Pouteau, E. (2021). Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress and Health: Journal of the International Society for the Investigation of Stress, 37(5), 1000–1009.
  41. Vitamin B6. (n.d.). Retrieved August 25, 2023, from https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  42. Volpe, A. D., Lucia, A. D., Pirozzi, C., & Pastore, V. (2017). Comparative Study between the use of Melatonin and A Solution with Melatonin, Tryptophan, and Vitamin B6 as an Inducer of Spontaneous Sleep in Children During an Auditory Response Test: An Alternative to Commonly Used sleepiness-inducing Drugs. The Journal of International Advanced Otology, 13(1), 69–73.
  43. Clayton, P. T. (2006). B6-responsive disorders: a model of vitamin dependency. Journal of Inherited Metabolic Disease, 29(2-3), 317–326.
  44. Ge, L., Luo, J., Zhang, L., Kang, X., & Zhang, D. (2022). Association of Pyridoxal 5’-Phosphate with Sleep-Related Problems in a General Population. Nutrients, 14(17). https://doi.org/10.3390/nu14173516
  45. Chen, Z., Yu, L., Li, W., Zhang, H., Huang, X., Chen, W., & Wang, D. (2023). Association of vitamins with hearing loss, vision disorder and sleep problem in the US general population. Environmental Science and Pollution Research International, 30(18), 53876–53886.
  46. Vitamin B6. (n.d.). Retrieved August 25, 2023, from https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
  47. Adventure-Heart, D. J., Madden, N. A., & Delfabbro, P. (2018). Effects of Vitamin B6 (Pyridoxine) and a B Complex Preparation on Dreaming and Sleep. Perceptual and Motor Skills, 125(3), 451–462.
  48. Abboud, M. (2022). Vitamin D Supplementation and Sleep: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients, 14(5). https://doi.org/10.3390/nu14051076
  49. Romano, F., Muscogiuri, G., Di Benedetto, E., Zhukouskaya, V. V., Barrea, L., Savastano, S., Colao, A., & Di Somma, C. (2020). Vitamin D and Sleep Regulation: Is there a Role for Vitamin D? Current Pharmaceutical Design, 26(21), 2492–2496.
  50. Vitamin D. (n.d.). Retrieved August 25, 2023, from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  51. Gottesmann, C. (2002). GABA mechanisms and sleep. Neuroscience, 111(2), 231–239.
  52. Kiemes, A., Davies, C., Kempton, M. J., Lukow, P. B., Bennallick, C., Stone, J. M., & Modinos, G. (2021). GABA, Glutamate and Neural Activity: A Systematic Review With Meta-Analysis of Multimodal 1H-MRS-fMRI Studies. Frontiers in Psychiatry / Frontiers Research Foundation, 12, 644315.
  53. Ngo, D.-H., & Vo, T. S. (2019). An Updated Review on Pharmaceutical Properties of Gamma-Aminobutyric Acid. Molecules , 24(15). https://doi.org/10.3390/molecules24152678
  54. Hepsomali, P., Groeger, J. A., Nishihira, J., & Scholey, A. (2020). Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review. Frontiers in Neuroscience, 14, 923.
  55. Kuriyama, K., & Sze, P. Y. (1971). Blood-brain barrier to H3-gamma-aminobutyric acid in normal and amino oxyacetic acid-treated animals. Neuropharmacology, 10(1), 103–108.
  56. Byun, J. I., Shin, Y. Y., Chung, S. E., & Shin, W. C. (2018). Safety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Sleep Struggles: A Randomized, Double-Blind Trial. Journal of Clinical Neurology , 14(3), 291–295.
  57. Yamatsu, A., Yamashita, Y., Maru, I., Yang, J., Tatsuzaki, J., & Kim, M. (2015). The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract. Journal of Nutritional Science and Vitaminology, 61(2), 182–187.
  58. Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology: Official Publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416.
  59. Bannai, M., & Kawai, N. (2012). New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Journal of Pharmacological Sciences, 118(2), 145–148.
  60. Kawai, N., Sakai, N., Okuro, M., Karakawa, S., Tsuneyoshi, Y., Kawasaki, N., Takeda, T., Bannai, M., & Nishino, S. (2015). The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology: Official Publication of the American College of Neuropsychopharmacology, 40(6), 1405–1416.
  61. Bannai, M., Kawai, N., Ono, K., Nakahara, K., & Murakami, N. (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology, 3, 61.
  62. Inagawa, K., Hiraoka, T., Kohda, T., Yamadera, W., & Takahashi, M. (2006). Subjective effects of glycine ingestion before bedtime on sleep quality. Sleep and Biological Rhythms, 4(1), 75–77.
  63. Yamadera, W., Inagawa, K., Chiba, S., Bannai, M., Takahashi, M., & Nakayama, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126–131.
  64. Poza, J. J., Pujol, M., Ortega-Albás, J. J., Romero, O., & Insomnia Study Group of the Spanish Sleep Society (SES). (2022). Melatonin in sleep disorders. Neurologia , 37(7), 575–585.
  65. Zisapel, N. (2018). New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. British Journal of Pharmacology, 175(16), 3190–3199.
  66. Touitou, Y., Reinberg, A., & Touitou, D. (2017). Association between light at night, melatonin secretion, sleep deprivation, and the internal clock: Health impacts and mechanisms of circadian disruption. Life Sciences, 173, 94–106.
  67. Luthringer, R., Muzet, M., Zisapel, N., & Staner, L. (2009). The effect of prolonged-release melatonin on sleep measures and psychomotor performance in elderly patients with insomnia. International Clinical Psychopharmacology, 24(5), 239–249.
  68. Wright, J., Aldhous, M., Franey, C., English, J., & Arendt, J. (1986). The effects of exogenous melatonin on endocrine function in man. Clinical Endocrinology, 24(4), 375–382.
  69. Lemoine, P., Nir, T., Laudon, M., & Zisapel, N. (2007). Prolonged-release melatonin improves sleep quality and morning alertness in insomnia patients aged 55 years and older and has no withdrawal effects. Journal of Sleep Research, 16(4), 372–380.
  70. Melatonin: What You Need To Know. (n.d.). NCCIH. Retrieved August 25, 2023, from https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
  71. Matsumoto, M., Sack, R. L., Blood, M. L., & Lewy, A. J. (1997). The amplitude of endogenous melatonin production is not affected by melatonin treatment in humans. Journal of Pineal Research, 22(1), 42–44.
  72. Arendt, J., Bojkowski, C., Folkard, S., Franey, C., Marks, V., Minors, D., Waterhouse, J., Wever, R. A., Wildgruber, C., & Wright, J. (1985). Some effects of melatonin and the control of its secretion in humans. Ciba Foundation Symposium, 117, 266–283.
  73. Crook, T. H., Tinklenberg, J., Yesavage, J., Petrie, W., Nunzi, M. G., & Massari, D. C. (1991). Effects of phosphatidylserine in age-associated memory impairment. Neurology, 41(5), 644–649.
  74. Glade, M. J., & Smith, K. (2015). Phosphatidylserine and the human brain. Nutrition , 31(6), 781–786.
  75. Starks, M. A., Starks, S. L., Kingsley, M., Purpura, M., & Jäger, R. (2008). The effects of phosphatidylserine on endocrine response to moderate intensity exercise. Journal of the International Society of Sports Nutrition, 5, 11.
  76. Monteleone, P., Beinat, L., Tanzillo, C., Maj, M., & Kemali, D. (1990). Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuroendocrinology, 52(3), 243–248.
  77. Benton, D., Donohoe, R. T., Sillance, B., & Nabb, S. (2001). The influence of phosphatidylserine supplementation on mood and heart rate when faced with an acute stressor. Nutritional Neuroscience, 4(3), 169–178.
  78. Gatti, C., Cantelmi, M. G., Brunetti, M., Gaiti, A., Calderini, G., & Teolato, S. (1985). Effect of chronic treatment with phosphatidyl serine on phospholipase A1 and A2 activities in different brain areas of 4 month and 24 month old rats. Il Farmaco; Edizione Scientifica, 40(7), 493–500.
  79. Heiss, W. D., Kessler, J., Mielke, R., Szelies, B., & Herholz, K. (1994). Long-term effects of phosphatidylserine, pyritinol, and cognitive training. A neuropsychological, EEG, and PET investigation. 5(2), 88–98.
  80. Lourenço, R., & Camilo, M. E. (2002). Taurine: a conditionally essential amino acid in humans? An overview in health and disease. Nutricion Hospitalaria: Organo Oficial de La Sociedad Espanola de Nutricion Parenteral Y Enteral, 17(6), 262–270.
  81. Oliveira, M. W. S., Minotto, J. B., de Oliveira, M. R., Zanotto-Filho, A., Behr, G. A., Rocha, R. F., Moreira, J. C. F., & Klamt, F. (2010). Scavenging and antioxidant potential of physiological taurine concentrations against different reactive oxygen/nitrogen species. Pharmacological Reports: PR, 62(1), 185–193.
  82. McCarty, M. F. (2007). High-dose folate may improve platelet function and other pathologies associated with increased platelet oxidative stress. Medical Hypotheses, 69(1), 12–19.
  83. Curran, C. P., & Marczinski, C. A. (2017). Taurine, caffeine, and energy drinks: Reviewing the risks to the adolescent brain. Birth Defects Research, 109(20), 1640–1648.
  84. Lin, F. J., Pierce, M. M., Sehgal, A., Wu, T., Skipper, D. C., & Chabba, R. (2010). Effect of taurine and caffeine on sleep-wake activity in Drosophila melanogaster. Nature and Science of Sleep, 2, 221–231.
  85. Shao, A., & Hathcock, J. N. (2008). Risk assessment for the amino acids taurine, L-glutamine and L-arginine. Regulatory Toxicology and Pharmacology: RTP, 50(3), 376–399.
  86. Ahmad, S., Robertson, H. T., Golper, T. A., Wolfson, M., Kurtin, P., Katz, L. A., Hirschberg, R., Nicora, R., Ashbrook, D. W., & Kopple, J. D. (1990). Multicenter trial of L-carnitine. II. Clinical and biochemical effects. Kidney International, 38(5), 912–918.
  87. Graham, H. N. (1992). Green tea composition, consumption, and polyphenol chemistry. Preventive Medicine, 21(3), 334–350.
  88. Rao, T. P., Ozeki, M., & Juneja, L. R. (2015). In Search of a Safe Natural Sleep Aid. Journal of the American College of Nutrition, 34(5), 436–447.
  89. Terashima, T., Takido, J., & Yokogoshi, H. (1999). Time-dependent changes of amino acids in the serum, liver, brain and urine of rats administered with theanine. Bioscience, Biotechnology, and Biochemistry, 63(4), 615–618.
  90. Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients, 11(10). https://doi.org/10.3390/nu11102362
  91. Rogers, P. J., Smith, J. E., Heatherley, S. V., & Pleydell-Pearce, C. W. (2008). Time for tea: mood, blood pressure and cognitive performance effects of caffeine and theanine administered alone and together. Psychopharmacology, 195(4), 569–577.
  92. Lyon, M. R., Kapoor, M. P., & Juneja, L. R. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys : a randomized, double-blind, placebo-controlled clinical trial. Alternative Medicine Review: A Journal of Clinical Therapeutic, 16(4), 348–354.
  93. By, P., & da Sesto, S. V. C. (n.d.). Suntheanine: A pure and safe L-theanine. Retrieved August 25, 2023, from https://www.suntheanine.com/wp-content/uploads/2013/06/2007.01.rao_.suntheanine.nutracos.pdf
  94. Yoto, A., Motoki, M., Murao, S., & Yokogoshi, H. (2012). Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. Journal of Physiological Anthropology, 31(1), 28.
  95. Camfield, D. A., Stough, C., Farrimond, J., & Scholey, A. B. (2014). Acute effects of tea constituents L-theanine, caffeine, and epigallocatechin gallate on cognitive function and mood: a systematic review and meta-analysis. Nutrition Reviews, 72(8), 507–522.
  96. Foxe, J. J., Morie, K. P., Laud, P. J., Rowson, M. J., de Bruin, E. A., & Kelly, S. P. (2012). Assessing the effects of caffeine and theanine on the maintenance of vigilance during a sustained attention task. Neuropharmacology, 62(7), 2320–2327.
  97. By, P., & da Sesto, S. V. C. (n.d.). Suntheanine: A pure and safe L-theanine. Retrieved August 25, 2023, from https://www.suntheanine.com/wp-content/uploads/2013/06/2007.01.rao_.suntheanine.nutracos.pdf
  98. Hudson, C., Hudson, S. P., Hecht, T., & MacKenzie, J. (2005). Protein source tryptophan versus pharmaceutical grade tryptophan as an efficacious sleep aid. Nutritional Neuroscience, 8(2), 121–127.
  99. Doherty, R., Madigan, S., Warrington, G., & Ellis, J. (2019). Sleep and Nutrition Interactions: Implications for Athletes. Nutrients, 11(4). https://doi.org/10.3390/nu11040822
  100. Binks, H., E Vincent, G., Gupta, C., Irwin, C., & Khalesi, S. (2020). Effects of Diet on Sleep: A Narrative Review. Nutrients, 12(4). https://doi.org/10.3390/nu12040936
  101. Hudson, C., Hudson, S. P., Hecht, T., & MacKenzie, J. (2005). Protein source tryptophan versus pharmaceutical grade tryptophan as an efficacious treatment for chronic insomnia. Nutritional Neuroscience, 8(2), 121–127.
  102. Arnulf, I., Quintin, P., Alvarez, J. C., Vigil, L., Touitou, Y., Lèbre, A. S., Bellenger, A., Varoquaux, O., Derenne, J. P., Allilaire, J. F., Benkelfat, C., & Leboyer, M. (2002). Mid-morning tryptophan depletion delays REM sleep onset in healthy subjects. Neuropsychopharmacology: Official Publication of the American College of Neuropsychopharmacology, 27(5), 843–851.
  103. Bhatti, T., Gillin, J. C., Seifritz, E., Moore, P., Clark, C., Golshan, S., Stahl, S., Rapaport, M., & Kelsoe, J. (1998). Effects of a tryptophan-free amino acid drink challenge on normal human sleep electroencephalogram and mood. Biological Psychiatry, 43(1), 52–59.
  104. Sutanto, C. N., Loh, W. W., & Kim, J. E. (2022). The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutrition Reviews, 80(2), 306–316.
  105. L-Tryptophan. (n.d.). Retrieved August 25, 2023, from https://medlineplus.gov/druginfo/natural/326.html
  106. Michelson, D., Page, S. W., Casey, R., Trucksess, M. W., Love, L. A., Milstien, S., Wilson, C., Massaquoi, S. G., Crofford, L. J., & Hallett, M. (1994). An eosinophilia-myalgia syndrome related disorder associated with exposure to L-5-hydroxytryptophan. The Journal of Rheumatology, 21(12), 2261–2265.
  107. Shaw, K., Turner, J., & Del Mar, C. (2002). Tryptophan and 5-hydroxytryptophan for mood. Cochrane Database of Systematic Reviews , 1, CD003198.
  108. Lemaire, P. A., & Adosraku, R. K. (2002). An HPLC method for the direct assay of the serotonin precursor, 5-hydroxytrophan, in seeds of Griffonia simplicifolia. Phytochemical Analysis: PCA, 13(6), 333–337.
  109. Birdsall, T. C. (1998). 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Alternative Medicine Review: A Journal of Clinical Therapeutic, 3(4), 271–280.
  110. Maffei, M. E. (2020). 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. International Journal of Molecular Sciences, 22(1). https://doi.org/10.3390/ijms22010181
  111. Wyatt, R. J., Zarcone, V., Engelman, K., Dement, W. C., Snyder, F., & Sjoerdsma, A. (1971). Effects of 5-hydroxytryptophan on the sleep of normal human subjects. Electroencephalography and Clinical Neurophysiology, 30(6), 505–509.
  112. Autret, A., Minz, M., Bussel, B., Cathala, H. P., & Castaigne, P. (1976). Human sleep and 5-HTP. Effects of repeated high doses and of association with benserazide (RO.04.4602). Electroencephalography and Clinical Neurophysiology, 41(4), 408–413.
  113. Shell, W., Bullias, D., Charuvastra, E., May, L. A., & Silver, D. S. (2010). A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. American Journal of Therapeutics, 17(2), 133–139.
  114. 5-HTP. (n.d.). Retrieved August 28, 2023, from https://medlineplus.gov/druginfo/natural/794.html
  115. Ceci, F., Cangiano, C., Cairella, M., Cascino, A., Del Ben, M., Muscaritoli, M., Sibilia, L., & Rossi Fanelli, F. (1989). The effects of oral 5-hydroxytryptophan administration on feeding behavior in obese adult female subjects. Journal of Neural Transmission , 76(2), 109–117.
  116. Turner, E. H., Loftis, J. M., & Blackwell, A. D. (2006). Serotonin a la carte: supplementation with the serotonin precursor 5-hydroxytryptophan. Pharmacology & Therapeutics, 109(3), 325–338.
  117. Mukherjee, P. K., Banerjee, S., Biswas, S., Das, B., Kar, A., & Katiyar, C. K. (2021). Withania somnifera (L.) Dunal – Modern perspectives of an ancient Rasayana from Ayurveda. Journal of Ethnopharmacology, 264, 113157.
  118. Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PloS One, 16(9), e0257843.
  119. AHP Monographs – Ashwagandha Root. (n.d.). American Herbal Pharmacopoeia. Retrieved August 28, 2023, from https://herbal-ahp.org/online-ordering-ashwagandha-root/
  120. Jahanbakhsh, S. P., Manteghi, A. A., Emami, S. A., Mahyari, S., Gholampour, B., Mohammadpour, A. H., & Sahebkar, A. (2016). Evaluation of the efficacy of Withania somnifera (Ashwagandha) root extract: A randomized double-blind placebo-controlled trial. Complementary Therapies in Medicine, 27, 25–29.
  121. Gopukumar, K., Thanawala, S., Somepalli, V., Rao, T. S. S., Thamatam, V. B., & Chauhan, S. (2021). Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evidence-Based Complementary and Alternative Medicine: eCAM, 2021, 8254344.
  122. Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab-Bidar, S., Rezvani, H., & Djafarian, K. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of relaxation and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research: PTR, 36(11), 4115–4124.
  123. Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.
  124. Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-Based Complementary and Alternative Medicine: eCAM, 2013, 571420.
  125. Kimura, I., Kagawa, S., Tsuneki, H., Tanaka, K., & Nagashima, F. (2022). Multitasking bamboo leaf-derived compounds. Pharmacology & Therapeutics, 235, 108159.
  126. Panee, J. (2015). Potential Medicinal Application and Toxicity Evaluation of Extracts from Bamboo Plants. Journal of Medicinal Plant Research, 9(23), 681–692.
  127. Gafner, S., Dietz, B. M., McPhail, K. L., Scott, I. M., Glinski, J. A., Russell, F. E., McCollom, M. M., Budzinski, J. W., Foster, B. C., Bergeron, C., Rhyu, M.-R., & Bolton, J. L. (2006). Alkaloids from Eschscholzia californica and their capacity to inhibit binding of [3H]8-Hydroxy-2-(di-N-propylamino)tetralin to 5-HT1A receptors in Vitro. Journal of Natural Products, 69(3), 432–435.
  128. Rolland, A., Fleurentin, J., Lanhers, M. C., Younos, C., Misslin, R., Mortier, F., & Pelt, J. M. (1991). Behavioural effects of the American traditional plant Eschscholzia californica: sleepiness-inducing and calming properties. Planta Medica, 57(3), 212–216.
  129. Lemoine, P., Bablon, J.-C., & Da Silva, C. (2019). A combination of melatonin, vitamin B6 and medicinal plants for sleep issues: A prospective pilot study. Complementary Therapies in Medicine, 45, 104–108.
  130. Kaul, M., Zee, P. C., & Sahni, A. S. (2021). Effects of Cannabinoids on Sleep and their Therapeutic Potential. Neurotherapeutics: The Journal of the American Society for Experimental NeuroTherapeutics, 18(1), 217–227.
  131. Hsiao, Y.-T., Yi, P.-L., Li, C.-L., & Chang, F.-C. (2012). Effect of cannabidiol on sleep disruption induced by the repeated combination tests consisting of open field and elevated plus-maze in rats. Neuropharmacology, 62(1), 373–384.
  132. Chagas, M. H. N., Crippa, J. A. S., Zuardi, A. W., Hallak, J. E. C., Machado-de-Sousa, J. P., Hirotsu, C., Maia, L., Tufik, S., & Andersen, M. L. (2013). Effects of acute systemic administration of cannabidiol on sleep-wake cycle in rats. Journal of Psychopharmacology , 27(3), 312–316.
  133. Nicholson, A. N., Turner, C., Stone, B. M., & Robson, P. J. (2004). Effect of Delta-9-tetrahydrocannabinol and cannabidiol on nocturnal sleep and early-morning behavior in young adults. Journal of Clinical Psychopharmacology, 24(3), 305–313.
  134. Suraev, A. S., Marshall, N. S., Vandrey, R., McCartney, D., Benson, M. J., McGregor, I. S., Grunstein, R. R., & Hoyos, C. M. (2020). Cannabinoid therapies for sleep: A systematic review of preclinical and clinical studies. Sleep Medicine Reviews, 53, 101339.
  135. Rauf, A., Olatunde, A., Imran, M., Alhumaydhi, F. A., Aljohani, A. S. M., Khan, S. A., Uddin, M. S., Mitra, S., Emran, T. B., Khayrullin, M., Rebezov, M., Kamal, M. A., & Shariati, M. A. (2021). Honokiol: A review of its pharmacological potential and therapeutic insights. Phytomedicine: International Journal of Phytotherapy and Phytopharmacology, 90, 153647.
  136. Squires, R. F., Ai, J., Witt, M. R., Kahnberg, P., Saederup, E., Sterner, O., & Nielsen, M. (1999). Honokiol and magnolol increase the number of [3H] muscimol binding sites three-fold in rat forebrain membranes in vitro using a filtration assay, by allosterically increasing the affinities of low-affinity sites. Neurochemical Research, 24(12), 1593–1602.
  137. Wu, W., Wang, L., Wang, L., Zu, Y., Wang, S., Liu, P., & Zhao, X. (2018). Preparation of honokiol nanoparticles by liquid antisolvent precipitation technique, characterization, pharmacokinetics, and evaluation of inhibitory effect on HepG2 cells. International Journal of Nanomedicine, 13, 5469–5483.
  138. Poivre, M., & Duez, P. (2017). Biological activity and toxicity of the Chinese herb Magnolia officinalis Rehder & E. Wilson (Houpo) and its constituents. Journal of Zhejiang University. Science. B, 18(3), 194–214.
  139. Kuribara, H., Kishi, E., Hattori, N., Okada, M., & Maruyama, Y. (2000). The anxiolytic effect of two oriental herbal drugs in Japan is attributed to honokiol from magnolia bark. The Journal of Pharmacy and Pharmacology, 52(11), 1425–1429.
  140. Tachikawa, E., Takahashi, M., & Kashimoto, T. (2000). Effects of extract and ingredients isolated from Magnolia obovata thunberg on catecholamine secretion from bovine adrenal chromaffin cells. Biochemical Pharmacology, 60(3), 433–440.
  141. Xu, Y., Ma, L., Liu, F., Yao, L., Wang, W., Yang, S., & Han, T. (2023). Lavender essential oil fractions alleviate sleep issues induced by the combination of situational anxiety and caffeine in mice. Journal of Ethnopharmacology, 302(Pt A), 115868.
  142. Ozkaraman, A., Dügüm, Ö., Özen Yılmaz, H., & Usta Yesilbalkan, Ö. (2018). Aromatherapy: The Effect of Lavender on Calmness and Sleep Quality in Patients. Clinical Journal of Oncology Nursing, 22(2), 203–210.
  143. Karadag, E., Samancioglu, S., Ozden, D., & Bakir, E. (2017). Effects of aromatherapy on sleep quality and anxiety of patients. Nursing in Critical Care, 22(2), 105–112.
  144. Farshbaf-Khalili, A., Kamalifard, M., & Namadian, M. (2018). Comparison of the effect of lavender and bitter orange on calmness and mood in postmenopausal women: A triple-blind, randomized, controlled clinical trial. Complementary Therapies in Clinical Practice, 31, 132–138.
  145. Petrisor, G., Motelica, L., Craciun, L. N., Oprea, O. C., Ficai, D., & Ficai, A. (2022). Melissa officinalis: Composition, Pharmacological Effects and Derived Release Systems-A Review. International Journal of Molecular Sciences, 23(7). https://doi.org/10.3390/ijms23073591
  146. Shakeri, A., Sahebkar, A., & Javadi, B. (2016). Melissa officinalis L. – A review of its traditional uses, phytochemistry and pharmacology. Journal of Ethnopharmacology, 188, 204–228.
  147. Shirazi, M., Jalalian, M. N., Abed, M., & Ghaemi, M. (2021). The Effectiveness of Melissa Officinalis L. versus Citalopram on Quality of Life of Menopausal Women with Sleep Issues: A Randomized Double-Blind Clinical Trial. Revista Brasileira de Ginecologia E Obstetricia: Revista Da Federacao Brasileira Das Sociedades de Ginecologia E Obstetricia, 43(2), 126–130.
  148. Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean Journal of Nutrition and Metabolism, 4(3), 211–218.
  149. Müller, S. F., & Klement, S. (2006). A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children. Phytomedicine: International Journal of Phytotherapy and Phytopharmacology, 13(6), 383–387.
  150. Kennedy, D. O., Scholey, A. B., Tildesley, N. T. J., Perry, E. K., & Wesnes, K. A. (2002). Modulation of mood and cognitive performance following acute administration of Melissa officinalis (lemon balm). Pharmacology, Biochemistry, and Behavior, 72(4), 953–964.
  151. Sourgens, H., Winterhoff, H., Gumbinger, H. G., & Kemper, F. H. (1982). Antihormonal effects of plant extracts. TSH- and prolactin-suppressing properties of Lithospermum officinale and other plants. Planta Medica, 45(2), 78–86.
  152. Kalman, D. S., Feldman, S., Feldman, R., Schwartz, H. I., Krieger, D. R., & Garrison, R. (2008). Effect of a proprietary Magnolia and Phellodendron extract on stress levels in healthy women: a pilot, double-blind, placebo-controlled clinical trial. Nutrition Journal, 7, 11.
  153. Poivre, M., & Duez, P. (2017). Biological activity and toxicity of the Chinese herb Magnolia officinalis Rehder & E. Wilson (Houpo) and its constituents. Journal of Zhejiang University. Science. B, 18(3), 194–214.
  154. Tachikawa, E., Takahashi, M., & Kashimoto, T. (2000). Effects of extract and ingredients isolated from Magnolia obovata thunberg on catecholamine secretion from bovine adrenal chromaffin cells. Biochemical Pharmacology, 60(3), 433–440.
  155. Kuribara, H., Kishi, E., Hattori, N., Okada, M., & Maruyama, Y. (2000). The anxiolytic effect of two oriental herbal drugs in Japan is attributed to honokiol from magnolia bark. The Journal of Pharmacy and Pharmacology, 52(11), 1425–1429.
  156. Garrison, R., & Chambliss, W. G. (2006). Effect of a proprietary Magnolia and Phellodendron extract on weight management: a pilot, double-blind, placebo-controlled clinical trial. Alternative Therapies in Health and Medicine, 12(1), 50–54.
  157. Chen, C.-R., Zhou, X.-Z., Luo, Y.-J., Huang, Z.-L., Urade, Y., & Qu, W.-M. (2012). Magnolol, a major bioactive constituent of the bark of Magnolia officinalis, induces sleep via GABA(A) receptor in mice. Neuropharmacology, 63(6), 1191–1199.
  158. Schifano, F., Guarino, V., Papanti, D. G., Baccarin, J., Orsolini, L., & Corkery, J. M. (2017). Is there a potential of misuse for Magnolia officinalis compounds/metabolites? Human Psychopharmacology, 32(3). https://doi.org/10.1002/hup.2595
  159. Sarrica, A., Kirika, N., Romeo, M., Salmona, M., & Diomede, L. (2018). Safety and Toxicology of Magnolol and Honokiol. Planta Medica, 84(16), 1151–1164.
  160. Garrison, R., & Chambliss, W. G. (2006). Effect of a proprietary Magnolia and Phellodendron extract on weight management: a pilot, double-blind, placebo-controlled clinical trial. Alternative Therapies in Health and Medicine, 12(1), 50–54.
  161. Kalman, D. S., Feldman, S., Feldman, R., Schwartz, H. I., Krieger, D. R., & Garrison, R. (2008). Effect of a proprietary Magnolia and Phellodendron extract on stress levels in healthy women: a pilot, double-blind, placebo-controlled clinical trial. Nutrition Journal, 7, 11.
  162. Talbott, S. M., Talbott, J. A., & Pugh, M. (2013). Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition, 10(1), 37.
  163. Teng, C. M., Chen, C. C., Ko, F. N., Lee, L. G., Huang, T. F., Chen, Y. P., & Hsu, H. Y. (1988). Two antiplatelet agents from Magnolia officinalis. Thrombosis Research, 50(6), 757–765.
  164. Janda, K., Wojtkowska, K., Jakubczyk, K., Antoniewicz, J., & Skonieczna-Żydecka, K. (2020). Passiflora incarnata in Mental Health-A Systematic Review. Nutrients, 12(12). https://doi.org/10.3390/nu12123894
  165. Kim, M., Lim, H.-S., Lee, H.-H., & Kim, T.-H. (2017). Role Identification of Passiflora Incarnata Linnaeus: A Mini Review. Journal of Menopausal Medicine, 23(3), 156–159.
  166. Miroddi, M., Calapai, G., Navarra, M., Minciullo, P. L., & Gangemi, S. (2013). Passiflora incarnata L.: ethnopharmacology, clinical application, safety and evaluation of clinical trials. Journal of Ethnopharmacology, 150(3), 791–804.
  167. Appel, K., Rose, T., Fiebich, B., Kammler, T., Hoffmann, C., & Weiss, G. (2011). Modulation of the γ-aminobutyric acid (GABA) system by Passiflora incarnata L. Phytotherapy Research: PTR, 25(6), 838–843.
  168. Soulimani, R., Younos, C., Jarmouni, S., Bousta, D., Misslin, R., & Mortier, F. (1997). Behavioural effects of Passiflora incarnata L. and its indole alkaloid and flavonoid derivatives and maltol in the mouse. Journal of Ethnopharmacology, 57(1), 11–20.
  169. Lee, J., Jung, H.-Y., Lee, S. I., Choi, J. H., & Kim, S.-G. (2020). Effects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with sleep struggles: a double-blind randomized placebo-controlled study. International Clinical Psychopharmacology, 35(1), 29–35.
  170. Passionflower. (n.d.). NCCIH. Retrieved August 28, 2023, from https://www.nccih.nih.gov/health/passionflower
  171. Plushner, S. L. (2000). Valerian: Valeriana officinalis. American Journal of Health-System Pharmacy: AJHP: Official Journal of the American Society of Health-System Pharmacists, 57(4), 328, 333, 335.
  172. Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. The American Journal of Medicine, 119(12), 1005–1012.
  173. Houghton, P. J. (1999). The scientific basis for the reputed activity of Valerian. The Journal of Pharmacy and Pharmacology, 51(5), 505–512.
  174. Soltani, A., Bahrami, F., Bahari, Z., Shankayi, Z., Graily-Afra, M., & Sahraei, H. (2021). The effects of Valerian on sleep spindle. Sleep Science (Sao Paulo, Brazil), 14(Spec 2), 133–139.
  175. Donath, F., Quispe, S., Diefenbach, K., Maurer, A., Fietze, I., & Roots, I. (2000). Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. Pharmacopsychiatry, 33(2), 47–53.
  176. Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. The American Journal of Medicine, 119(12), 1005–1012.
  177. Valerian. (n.d.). Retrieved August 28, 2023, from https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
  178. Rondanelli, M., Opizzi, A., Monteferrario, F., Antoniello, N., Manni, R., & Klersy, C. (2011). The effect of melatonin, magnesium, and zinc on sleep onset in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. Journal of the American Geriatrics Society, 59(1), 82–90.
  179. Shell, W., Bullias, D., Charuvastra, E., May, L. A., & Silver, D. S. (2010). A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. American Journal of Therapeutics, 17(2), 133–139.
  180. Bravaccio, C., Terrone, G., Rizzo, R., Gulisano, M., Tosi, M., Curatolo, P., & Emberti Gialloreti, L. (2020). Use of nutritional supplements based on melatonin, tryptophan and vitamin B6 (Melamil Tripto®) in children: a pilot study. Minerva Pediatrica, 72(1), 30–36.
  181. Kim, S., Jo, K., Hong, K.-B., Han, S. H., & Suh, H. J. (2019). GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. Pharmaceutical Biology, 57(1), 65–73.
  182. Taavoni, S., Nazem Ekbatani, N., & Haghani, H. (2013). Valerian/lemon balm use for sleep during menopause. Complementary Therapies in Clinical Practice, 19(4), 193–196.
  183. Carrasco, M. C., Vallejo, J. R., Pardo-de-Santayana, M., Peral, D., Martín, M. A., & Altimiras, J. (2009). Interactions of Valeriana officinalis L. and Passiflora incarnata L. in a patient treated with lorazepam. Phytotherapy Research: PTR, 23(12), 1795–1796.
  184. Birdsall, T. C. (1998). 5-Hydroxytryptophan: a clinically-effective serotonin precursor. Alternative Medicine Review: A Journal of Clinical Therapeutic, 3(4), 271–280.
  185. Tokunaga, S., Takeda, Y., Niimoto, T., Nishida, N., Kubo, T., Ohno, T., Matsuura, Y., Kawahara, Y., Shinomiya, K., & Kamei, C. (2007). Effect of valerian extract preparation (BIM) on the sleep-wake cycle in rats. Biological & Pharmaceutical Bulletin, 30(2), 363–366.
  186. Komori, T., Matsumoto, T., Motomura, E., & Shiroyama, T. (2006). The sleep-enhancing effect of valerian inhalation and sleep-shortening effect of lemon inhalation. Chemical Senses, 31(8), 731–737.
Posted in
You'll enjoy these posts
How Magnesium Supports Brain Health, Memory, and Focus
By Meg Savane November 11, 2024
Can Enzyme Supplements Help You Digest Gluten and Casein?
By Meg Savane November 4, 2024
What Happens When You Don’t Eat Enough Fat?
By Meg Savane October 28, 2024
How to Adjust to Daylight Savings Time Fallback With Sleep Breakthrough
By Nattha Wannissorn October 21, 2024

4 Comments

  1. Tim on April 26, 2024 at 12:53 pm

    I’ve been exploring for a little for any high-quality articles or blog posts
    in this sort of space . Exploring in Yahoo I finally stumbled upon this web site.

    Studying this information So i’m glad tto express that I’ve a very good
    uncanny feeling I came upon exactly what I needed.
    I most ssurely will make certain to don?t put ouut of your mind this web site and provides iit a glance on a continuing basis.

    • Ann-Marie on October 1, 2024 at 9:29 pm

      Hello Tim,

      My name is Ann-Marie, and I am a Happy Health Concierge at BiOptimizers!

      Welcome! I am glad you found us and hope you found the information useful.

      If you have any questions, please email us at [email protected]

      Take care and have a nice day!

      My very best regards,
      Ann-Marie
      Happy Health Concierge
      BiOptimizers

  2. Nikole on April 30, 2024 at 5:49 pm

    I really lik reading through an article that can make
    people think. Also, thank you for allowing for me to comment!

    • Ann-Marie on September 16, 2024 at 10:30 pm

      Hello Nikole,

      My name is Ann-Marie, and I am a Happy Health Concierge at BiOptimizers!

      Thanks for commenting! I am glad you found the information helpful.

      If you have any questions, please email us at [email protected]

      Take care and have a nice day!

      My very best regards,
      Ann-Marie
      Happy Health Concierge
      BiOptimizers

Leave a Comment

You must be logged in to post a comment.