Sleep Pathway #1:
Optimize Your Natural Melatonin Production
You don’t need to use melatonin when you give your body the right ingredients it needs to produce melatonin.
The best approach is to give your body what it needs to produce more melatonin NATURALLY. How?
Feed the body the building blocks and cofactors it needs to produce melatonin naturally.
Optimize the transformation of these building blocks into melatonin.
What are good melatonin building blocks and cofactors?
One of the best is magnesium. Magnesium impacts sleep quality on multiple levels including:
- GABA production (more on that in a minute)
- Shifting your nervous system to a calm state
- A cofactor for serotonin production, providing a precursor for melatonin.
Our favorite magnesium for sleep is:
MAGNESIUM BIS-GLYCINATE
MAGNESIUM BIS-GLYCINATE
A 2012 double-blind randomized clinical research involving 46 seniors with sleep struggles discovered that supplementing with magnesium bisglycinate increased melatonin and renin levels, as well as sleep time and efficiency. Magnesium bisglycinate supplementation also showed significant reductions in sleep onset latency, serum cortisol concentrations (a marker of how stressed someone feels), and sleep scores.
However, feeding the body the building blocks is NOT enough. We also give your body other key ingredients, called COFACTORS, that aid in the transformation process into melatonin.[9]
Melatonin Cofactor | P5P
Melatonin Cofactor | P5P
P5P is an active form of vitamin B-6. P5P is a powerful coenzyme that helps convert more tryptophan into serotonin which then helps us create more melatonin.
P5P also regulates the electrical functioning of your neurons, heart, and musculoskeletal system, which helps balance your salt and potassium levels. We will discuss the importance of those vital minerals for sleep in just a moment.[10]
One more important melatonin tip:
Avoid bright lights about 90 mins to 2 hours before bed.
Sleep Pathway #2:
The Sleep Mineral Quadrilogy
There are four sleep minerals proven to have a positive impact on sleep quality.
SLEEP MINERAL #1: POTASSIUM GLUCONATE
Fifteen years ago, there was a groundbreaking sleep discovery thanks to an odd mutant fly.
Circadian rhythm expert, Dr. Ravi Allada from Northwestern University, discovered that the body's circadian clock’s mechanism is like a light switch controlled by two key minerals.
Allada and his research team found that during the day, high sodium channel activity in neurons awakens an animal. At night, high potassium channel activity quiets down the neurons which helps the animals sleep. The discovery revealed balance between sodium and potassium currents controls the animal’s circadian rhythms.
You’re not a fly, but humans have similar proteins as flies, especially when it comes to potassium and sodium balance in our neurons. Since then, clinical studies have confirmed that potassium supplementation improves sleep quality in healthy people.[11]
Now virtually everyone has a major imbalance of potassium to sodium in their body. The optimal ratio of potassium to sodium is 3 to 1. The average person consumes 3-5 grams of sodium a day from salt and only 2-3 grams of potassium when you should be getting 4.7 grams as a bare minimum. The point is that people are deficient in potassium which is negatively impacting their sleep quality.
By taking the right dose of potassium before bed you’ll notice your heart rate slowing down. You’ll notice your nervous system calms down. Ask anyone who’s tracking their sleep scores and they will tell you that their best sleep happens when their heart rate is slower.
If you’ve occasionally been waking up at night and struggling to fall back asleep, chances are you have a potassium deficiency.
According to a 1991 study in the Journal of Sleep, potassium has a direct effect on the deepest phase of sleep (which had the most rejuvenation benefits). And potassium deficiency can cause you to wake up mid-sleep. Plus, potassium works synergistically with magnesium, so taking both of these together will have a significant improvement in your sleep quality.
SLEEP MINERAL #2: MAGNOLIA BARK
SLEEP MINERAL #2: MAGNOLIA BARK
Traditional Chinese medicine has been using magnolia bark as a supplement for thousands of years. Honokiol and magnolol, two polyphenols contained in magnolia bark, have been found to play a role in promoting and enhancing sleep.[12]
A mice study found that a dose of 2.3 - 11 mg per pound of body weight significantly decreased sleep latency (the amount of time it takes to fall asleep). This dose was also shown to increase REM (rapid eye movement) and non-REM sleep.[13]
SLEEP MINERAL #3: Zinc Picolinate
SLEEP MINERAL #3: Zinc Picolinate
Zinc, melatonin, and magnesium were evaluated in a research study by Rondanelli et al. In a 2011 research study by Rondanelli et al., zinc, melatonin, and magnesium were evaluated on individuals with sleep struggles. While melatonin may have aided in falling asleep, they believed that magnesium and zinc contributed to the restorative benefits of sleep.[14]
Zinc is important for the metabolism of melatonin (cofactor alert). It has a calming impact on the nervous system and is also known to aid in mental recuperation following stressful events.
Fixing a Zinc deficiency will also aid men in optimizing their testosterone. One study examined the effects of a zinc and magnesium supplement. It showed that men who consumed 30 mg of zinc daily had higher levels of free testosterone than those who didn't.[15]
Another trial put a group of elderly men, who had a slight zinc deficiency, on zinc supplements for six months. As a result, their serum testosterone levels had increased significantly after 24 weeks.[16]
SLEEP MINERAL #4: MAGNESIUM
SLEEP MINERAL #4: MAGNESIUM
We’ve already discussed the amazing benefits of magnesium for sleep. Magnesium is the #1 mineral for great sleep and there is massive synergy with calcium, potassium, and zinc.
The combination of these 4 minerals will transform the quality of your sleep.
Sleep Pathway #3:
GABA
GABA is the molecule of “chill” but not all GABA is created equal. What really matters is boosting the GABA that your body already has.
GABA COFACTOR | TAURINE
GABA COFACTOR | TAURINE
You’ve probably seen Taurine on the label of energy drinks. Why? Because it helps counter the overstimulation from caffeine.
Taurine is a well known relaxant. It increases glycine (more on this in a minute) and GABA in the body which calms down your brain.
Most companies would stop here,
but we’re just getting warmed up…
Sleep Pathway #4:
Quiet The Monkey Mind With Alpha Brain Waves
Ever felt like the hamsters in your brain can’t stop running on the wheel when you’re trying to sleep? Elevated beta brain waves are usually the reason why.
Researchers found high levels of beta brain waves in people who struggle to fall asleep.[17]
Here’s the cool news: you can HACK this FAST with L-theanine.
L-THEANINE
L-THEANINE
L-theanine is a natural calming amino acid usually found in green tea. L-theanine is one of my FAVORITE ingredients for better sleep. I’ve been using it for years and the body never adapts. It ALWAYS works. 200 mg is a great dose.
Researchers found that 200 mg of L-theanine increases alpha brain waves. This helps prepare you for a great night’s slumber. It helps CALM your brain down within 30 minutes. It quiets the monkey mind and pulls the hamsters off the running wheel.
Sleep Pathway #5:
Lower Body Temperature
Higher body temperature is a major sleep disruptor. When I used to have deep sleep scores of ZERO, one of the main reasons was my body was too hot.
Here’s the cool news (sorry I can’t stop punning lol): glycine helps lower body temperature.
GLYCINE
GLYCINE
Glycine is an amino acid that helps lower your core body temperature by increasing blood flow to your body's extremities. Lowering your body temperature is a crucial step for high-quality deep sleep.
Glycine promotes faster sleep onset and longer REM sleep duration. According to other research, adding glycine to your diet may help you enter deep, slow-wave sleep more efficiently[18].
Three grams of glycine before bedtime improves sleep quality and reduces sleepiness and fatigue during the day in individuals with poor sleep tendencies or restricted sleep time.[21] So basically you’re getting better sleep and zero grogginess the next day.
OTHER INGREDIENTS:
Hypromellose (Capsule), Potassium Gluconate, Calcium Citrate, Rice Extract Blend, Rice Fiber, Microcrystalline Cellulose.
