Sleep is a fundamental pillar of health, influencing cognitive function, emotional balance, and physical well-being. Poor sleep is linked to several other health concerns. Studies discussed in this section suggest that sleep loss (less than 7 hours per night) may have wide-ranging effects on the cardiovascular, endocrine, immune, and nervous systems, including the following[i] [ii]:
- Increased risks for weight problems
- Cardiovascular health problems
- Memory and Concentration
- Digestive disorders
- Breathing problems
- Decreased immune function
- Blood sugar control issues
Researchers have identified several natural ingredients that can enhance sleep quality, acknowledging the critical role of restorative sleep. Let’s explore a few of my favorites for their effectiveness and unique mechanisms of action.
Somnoril
Derived from Dichrostachys glomerata, Somnoril is a botanical extract traditionally used in culinary and medicinal applications. Recent clinical studies have demonstrated its potential in improving sleep parameters. In a randomized, placebo-controlled trial involving 56 adults with poor sleep quality, participants receiving 300 mg/day of Somnoril exhibited significantly improved sleep onset, duration, and daytime energy levels compared to the placebo group. These benefits are attributed to Somnoril’s ability to modulate hormones such as glucagon-like peptide-1 (GLP-1), insulin, leptin, and adiponectin while also reducing oxidative stress.
Affron®
Affron® is a standardized extract of saffron (Crocus sativus L.) recognized for its mood-enhancing and sleep-promoting benefits. A study published in Sleep Medicine examined the effects of 28 days of supplementation with Affron® in adults dealing with unsatisfactory sleep. The findings demonstrated significant improvements in both sleep quality and mood upon waking, along with reductions in insomnia symptoms. These effects are partially attributed to Affron®’s role in increasing evening melatoninconcentrations, a hormone crucial for regulating sleep-wake cycles.
Levagen®+
Levagen+ contains palmitoylethanolamide (PEA), a naturally occurring fatty acid amide that interacts with the endocannabinoid system. Clinical research has shown that Levagen®+ supplementation can reduce sleep onset latency and improve sleep quality. Additionally, PEA’s activation of transient receptor potential vanilloid 1 channels contributes to an increase in rapid eye movement (REM) sleep, which is essential for cognitive restoration.
Zylaria®
Zylaria® is derived from Xylaria nigripes, Panax notoginseng, and Cuscuta chinensis, which have been traditionally used in Chinese medicine. A preclinical study demonstrates that Zylaria® increases GABA content and enhances the activity of glutamic acid decarboxylase (GAD), the enzyme responsible for converting glutamate into GABA. This action helps maintain neurotransmitter balance, facilitating improved sleep quality and duration.
Comparative Insights and Potential Combinations
While all four ingredients aim to enhance sleep quality, their mechanisms differ:
- Somnoril modulates metabolic hormones and reduces oxidative stress.
- Affron® increases the body’s melatonin production and exhibits antioxidant properties.
- Levagen®+ interacts with the endocannabinoid system.
- Zylaria® enhances GABA levels, promoting relaxation.
Combining these ingredients may provide synergistic effects. For example, pairing Affron® with Zylaria®could simultaneously increase melatonin levels and enhance GABAergic activity, aiding in sleep initiation and maintenance. Likewise, integrating Levagen®+ with Somnoril can impact the endocannabinoid system and metabolic factors affecting sleep.
Additional References;
[i] Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19961/ [ii] Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders.