GABA
Gamma Aminobutyric Acid, or GABA, is an inhibitory neurotransmitter in the Central Nervous System. GABA assists in maintaining the bodies sleep wake cycle (Xiang et al, 2023). GABA supplementation has been shown to have sleep inducing and stress reducing effects on the body. It has been seen to increase time asleep and the speed with which one is able to fall asleep due to its ability to reduce neuron excitation. Alongside GABAs ability to improve sleep duration and quality, it also has an effect on stabilising mood, reducing anxiety and inducing a calming effect (Byun et al, 2018).
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 Insomnia Symptoms: A Randomized, Double-Blind Trial. Journal of clinical neurology (Seoul, Korea), 14(3), 291–295. https://doi.org/10.3988/jcn.2018.14.3.291
Xiang, T., Liao, J., Cai, Y., Fan, M., Li, C., Zhang, X., Li, H., Chen, Y., & Pan, J. (2023, January 25). Impairment of GABA inhibition in insomnia disorders: Evidence from the Peripheral Blood System. https://www.frontiersin.org/articles/10.3389/fpsyt.2023.1134434/full
Magnesium
The mineral magnesium (Mg) has been long associated with sleep- this is due to the role it plays in the regulation of the glutamatergic and GABAergic system, where Mg binds to GABA receptors in order to activate the molecule (Zhang et al, 2021). Studies show individuals with higher Magnesium intake are more likely to get the recommended amount of sleep per night (Zhang et al, 2021). Deficiency in magnesium has also been linked to reduced amounts of melatonin, a hormone that induces sleep (Zhang et al, 2021).
Along with improving sleep quality, Magnesium is also known for its essential role in many processes such as blood pressure, muscle control, prevention of disease and more (Alawi, Majoni & Falhammar, 2018).
Yijia Zhang, Cheng Chen, Liping Lu, Kristen L Knutson, Mercedes R Carnethon, Alyce D Fly, Juhua Luo, David M Haas, James M Shikany, Ka Kahe, Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study, Sleep, Volume 45, Issue 4, April 2022, zsab276, https://doi.org/10.1093/sleep/zsab276
Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. https://doi.org/10.1155/2018/9041694
Ashwagandha
Ashwagandha is a shrub that has shown great promise in reducing stress and helping to promote better sleep. One particular study showed a decrease in feelings of stress, anxiety and depression (Lopresti et al, 2019), while another showed a 72% increase in sleep quality when supplementing with Ashwagandha (Deshpande et al, 2020). It has been noted that Ashwagandha leads to reduced production of the hormone Cortisol, the body’s stress hormone, which may be due to the way it reduces the effectiveness of the hypothalamic- pituitary-adrenal (HPA) axis- which responds to stressors (Lopresi et al, 2019).
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. https://doi.org/10.1097/MD.0000000000017186
Deshpande, A., Irani, N., Balkrishnan, R., & Benny, I. R. (2020). A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep medicine, 72, 28–36. https://doi.org/10.1016/j.sleep.2020.03.012
Hops extract
The Hops plant, scientifically referred to as Humulus lupulus, induces sedative-like effects help to improve sleep due to Hops’ ability to increase GABA activity
(Franco et al, 2012) which inhibits the central nervous system. Hops extract is seen to induce a healthier circadian rhythm by promoting a more equal sleep/wale cycle (Franco et al, 2012)
Hops extract has also been seen to improve feelings of stress, anxiety and depression when consistently supplemented, again likely due to its role in GABA activity (Kyrou et al, 2017).
Franco, L., Sánchez, C., Bravo, R., Rodriguez, A., Barriga, C., & Juánez, J. C. (2012). The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm. Acta physiologica Hungarica, 99(2), 133–139. https://doi.org/10.1556/APhysiol.99.2012.2.6
Kyrou, I., Christou, A., Panagiotakos, D., Stefanaki, C., Skenderi, K., Katsana, K., & Tsigos, C. (2017). Effects of a hops (Humulus lupulus L.) dry extract supplement on self-reported depression, anxiety and stress levels in apparently healthy young adults: a randomized, placebo-controlled, double-blind, crossover pilot study. Hormones (Athens, Greece), 16(2), 171–180. https://doi.org/10.14310/horm.2002.1738
