You’re trying to get a good night’s rest, but your body has other plans.

Frustrating, right?

But fear not, we’re here to help.

In this article, we’ll dive into this sleep disorder and how supplements might just be the secret weapon you’ve been missing.

So, buckle up (or should we say, tuck in?) as we answer the big questions:

1. What’s the deal with sleep and why is sleep apnea a party pooper?
2. Can vitamins and minerals really make a difference in sleep health?
3. What are the top supplements for sleep apnea, and what’s the scoop behind them?
4. How does sleep apnea tango with your immune function, and can supplements cut in?
5. What’s the link between sleep apnea, brain health, and supplements?
6. How can you safely integrate supplements into your sleep apnea management plan?

If you’re tired of counting sheep and ready for some real Z’s, read on!

Understanding Sleep and Sleep Apnea

Sleep, it’s like the oil in your body’s engine. Without it, everything starts to grind and stutter (Chattu, Manzar, Kumary, Burman, Spence, & Pandi-Perumal, 2018). It’s not just about feeling refreshed – quality sleep is key to our cognitive function, emotional well-being, and overall health (Medic, Wille, & Hemels, 2017).

Enter sleep apnea, the notorious thief of peaceful nights. It’s a condition where your breathing stops and starts repeatedly as you slumber. Think of it as a mischievous elf that blocks your airways every now and then (Benjafield et al., 2019).

But it’s not just about noisy snoring or feeling groggy the next day. Is linked with a host of not-so-fun health conditions. It’s like that one guy who never shows up to the party, bringing along his friends: heart disease, hypertension, diabetes, and depression (Lévy, Kohler, McNicholas, Barbé, McEvoy, & Somers, 2015).

And with this, we’ve just scratched the surface. Stick around as we dive deeper into this nighttime nuisance and the potential of supplements to help manage it.

Decoding Sleep Apnea

Picture sleep apnea as the invisible gremlin playing a discordant tune on your body’s orchestra. It’s a disorder punctuated by sudden halts and resumptions in breathing during sleep (Senaratna et al., 2017).

Symptoms? They can be sly – boisterous snoring, daytime fatigue, and awakening with a gasping or choking sensation. It’s easy to brush it off as just being a lousy sleeper. Sorry to burst the bubble, but it’s our little gremlin friend stirring up trouble (Peppard et al., 2013).

Wondering about the prevalence of this unwelcome guest? It’s more widespread than you’d expect. Nearly 1 billion people worldwide aged 30-69 years are estimated to have obstructive sleep apnea (Benjafield et al., 2019). What increases the risk? Factors include obesity, smoking, alcohol use, and even the genes passed down from your ancestors (Peppard et al., 2013).

Eager to show sleep apnea the exit? Stay tuned as we dig deeper into the details and explore how supplements may help you reclaim your night

The Importance of Sleep Quality

Let’s talk about sleep quality. It’s not just about getting your eight hours in; it’s about how well you snooze when the lights go out. Quality sleep is like a power-up for your body – it improves cognition, bolsters your immune system, and even helps keep your heart healthy (Irwin, 2019).

Now, let’s connect the dots with sleep apnea. Picture this: you’re in a peaceful slumber, dreaming about winning the lottery, when suddenly, you’re gasping for air. Not exactly a recipe for a good night’s sleep, is it?

This can severely disrupt REM sleep, which is a crucial phase of the sleep cycle, during which dreams occur and the brain processes memories (Rosenzweig et al., 2016).

During REM sleep sleep apnea episodes often intensify, leading to a severe drop in oxygen levels (Javaheri, 2017). This occurs due to the loss of muscle tone that characterizes this sleep stage. This can cause the airways to narrow or collapse more easily, exacerbating apnea symptoms (Joosten et al., 2014). 

Needless to say, turns your restful night into an obstacle course, leading to poor sleep quality and leaving you feeling more like a zombie than a refreshed, ready-to-take-on-the-day human being (Kendzerska et al., 2014), but I’m sure we don’t need to tell you that.

So, remember, quality sleep isn’t just a luxury—it’s a necessity. Your body will thank you for it!

Sleep Disordered Breathing (SDB): A Closer Look

It’s like a troublesome cousin to sleep apnea – they’re related, but with some key differences. SDB encompasses a range of breathing issues during sleep, of which sleep apnea is a notorious member (Senaratna et al., 2017).

It’s not just about the loud snoring (although, let’s be honest, that’s pretty disruptive too!). SDB can lead to low oxygen levels, fragmented sleep, and all-around bad vibes for your health. No surprise, when your body is unable to recover properly at night, whether that’s the brain function, heart, muscles, and more, you end up with cognitive impairments, high blood pressure, blood sugar abnormalities, and cardiovascular disease (Peppard et al., 2013).

Now, in case you want to start addressing this now, we’ve developed breathing exercises that promote easy nighttime breathing and put all of those resources for you in the Sleep Apnea Solution Book. The breathing routines have written instructions you can follow step-by-step or you can just press play and follow along the audio track to walk you through nighttime breathing exercises. Make it easy to boost natural breathing at night and take the first steps towards better sleep.

Delving Deeper: Obstructive Sleep Apnea (OSA)

OSA is the most common form of sleep apnea, where your throat muscles intermittently relax, blocking your airway (Senaratna et al., 2017). Faster breathing makes this more likely to happen by pulling the tongue into the airway like a suction effect, blocking off the airway like you can see below.

But don’t lose sleep over it (pun intended!). Understanding the problem is half the battle won. The other half? Well, that’s what the rest of this article is for!

Sleep Apnea Doesn’t Discriminate

While it’s a common belief that sleep apnea is a byproduct of being overweight because studies have shown that people with neck thickness and higher BMI have a greater risk (Peppard et al., 2000), it’s crucial to remember that sleep apnea is an equal opportunity annoyer. It doesn’t discriminate, folks! People of all ages, sizes, and neck circumferences can have sleep apnea (Lurie, 2011).

You may be surprised to know that even lean individuals and children can suffer from this condition (Kapur et al., 2002). So, remember, this is not just a ‘big guy’ problem. It’s a ‘big problem’ for guys (and gals) of all sizes!

A curious thought, isn’t it? It’s not just about a deviated septum, thick neck, or large waistline (Caples et al., 2005). Now, brace yourself for a real mind-bender. 

What’s Really Going on with Sleep Apnea

What if sleep apnea is actually a compensatory mechanism, a sort of a body’s DIY defense plan against further damage? Here’s the curveball – what if the body, in its wisdom, is trying to protect itself from the harm of… oxygen? 

Yep, oxygen, that life-giving stuff, can sometimes play the villain (Droge, 2002). In states of high inflammation, oxygen can morph into free radicals, causing damage (Kohen & Nyska, 2002). Imagine sleep apnea as the body’s attempt to shield its precious mitochondria (those little cellular powerhouses that use oxygen) from this harm.

Remember, the mitochondria produce melatonin and produce energy (also known as adenosine triphosphate or ATP). Energy is critical for endless functions in the body including but not limited to immune health and restful sleep.

Now, if this were true, our current strategies for researching sleep apnea are misguided and more research is needed. 

That would also mean our current approach to treatment, which is about getting more oxygen into the body, could be somewhat misguided as well. 

So, this is where it makes sense to consider additional options, like supplements, to address the underlying reasons for the body’s compensatory mechanisms (Kheirandish-Gozal & Gozal, 2014). 

Remember though, supplements are just the tip of the iceberg in what’s needed to address this issue. But hey, they’re worth mentioning, so let’s dive in, shall we?

Vitamins: Addressing the “Root Cause”

Now, let’s talk about vitamins. Imagine vitamins as a pack of multi-talented superheroes, each with a unique power, all dedicated to the mission of health. A number of these superheroes play a crucial role in sleep health (Grandner et al., 2010).

So, could pumping up your vitamin intake help poor sleep quality? 

Perhaps, in continuing this conversation we want to keep in mind,  the following questions:

1. Why are these vitamins low in the first place?
2. Are replacing these vitamins going to solve the underlying issue?
3. Are taking these vitamins supplement going to have the intended effect?

Let’s explore further!

Top Nutritional Supplements for Sleep Apnea

Alright, it’s time for the main event: the top nutritional supplements for sleep apnea.

Magnesium

First up, we have magnesium supplements, the body’s natural chill pill. This essential mineral is involved in over 300 enzymatic reactions in the body, including those that regulate sleep. Studies have shown that magnesium can help improve sleep efficiency and sleep time, especially in those with insomnia; on the flip side, a magnesium deficiency can result in insomnia and SDB, so topping up might just help out (Abbasi et al., 2012).

Adequate intake of magnesium is fun because there are so many factors that influence it being depleted and many different types that can be supplemented.

Types and Typical Dosages:

• Magnesium Citrate: Commonly used to support digestive health. Typical dosage: 200-400 mg per day.
• Magnesium Glycinate: Known for its calming effects and higher bioavailability. Typical dosage: 200-400 mg per day.
• Magnesium Oxide: Often used as a laxative or for heartburn relief. Typical dosage: 250-500 mg per day.
• Magnesium Threonate: Noted for its potential cognitive benefits. Typical dosage: 1,000-2,000 mg per day.
• Magnesium Malate: Sometimes used for muscle pain and fatigue. Typical dosage: 1,200-2,400 mg per day.

In what foods can you find this sleep-supporting superstar? Well, it’s present in a variety of foods. If you’re looking for vegetables, leafy greens like spinach and chard are a great source. You’ll also find magnesium in nuts and seeds, particularly pumpkin seeds. Whole grains and legumes, with black beans and quinoa being particularly high in magnesium. Even dark chocolate can give you a magnesium boost, in case you need another excuse to have a square or two (or three)!

Vitamin D

Next, we have vitamin D, which is actually a hormone! While vitamin D’s role in bone health, mood regulation, and how it supports immune health is best known, recent research has also suggested a link between vitamin D deficiencies and sleep disorders, including sleep apnea (McCarty et al., 2012).

One study found a significant correlation between low serum vitamin D levels and the severity of obstructive sleep apnea. The study suggested that vitamin D deficiency could contribute to the pathogenesis of sleep apnea, possibly by promoting inflammation and affecting the muscles that control our airways (Kerley et al., 2020). However, the connection isn’t entirely clear-cut, and more research is needed.

Types and Typical Dosages:

• Vitamin D2 (Ergocalciferol): Plant-based form. Typical dosage: 400-2,000 IU per day.
• Vitamin D3 (Cholecalciferol): Animal-based form, considered more effective. Typical dosage: 1,000-4,000 IU per day.

What I can tell you from my experience is that inflammation is sky high in people with sleep apnea. Vitamin D is a potent anti-inflammatory. However, I don’t love vitamin D in a supplement form. I much prefer natural sources such as the sun and some food sources of vitamin D such as fish skin, fish eye, egg yolks, and mushrooms.

Fish Oils

Let’s not forget omega-3 fatty acids. Yes, the stuff in fish oil. A study found that children with high blood levels of omega-3s had fewer sleep disturbances and a lower risk of sleep apnea (Montgomery et al., 2014). Omega-3 are prevalent and also known as fish oil supplements. Dietary sources of these beneficial fatty acids can, surprise, be obtained from fatty fish. 

Types and Typical Dosages:

• Eicosapentaenoic Acid (EPA): Typically found in fish oil. Typical dosage: 250-500 mg per day.
• Docosahexaenoic Acid (DHA): Also found in fish oil. Typical dosage: 250-500 mg per day.
• Alpha-linolenic Acid (ALA): Plant-based omega-3, found in flaxseeds, chia seeds, and walnuts. Typical dosage: 1,000-2,000 mg per day.

Tryptophan

Then there’s tryptophan, an amino acid that the body converts into the sleep hormone melatonin. Research suggests that tryptophan supplements can improve sleep and may be beneficial for sleep apnea (Hartmann, 1982). Tryptophan can be taken as a supplement, or it can be found in foods like turkey. There’s nothing like a nice post-Thanksgiving nap!

Types and Typical Dosages:

• L-Tryptophan: Commonly used form. Typical dosage: 500-1,000 mg per day.

Vitamin C

In the red corner, we have vitamin C, also known as ascorbic acid. It is perhaps most well known for how it supports immune health. Vitamin C is a stalwart champion in the health world and has been implicated in a study showing that it can mitigate some of the oxidative stress caused by sleep apnea (Lavie et al., 2009).

Types and Typical Dosages:

• Ascorbic Acid: Most common form. Typical dosage: 500-1,000 mg per day.
• Sodium Ascorbate: Buffered form, less acidic. Typical dosage: 1,000-2,000 mg per day.
• Calcium Ascorbate: Buffered form with added calcium. Typical dosage: 1,000-2,000 mg per day.

Don’t forget about the many food sources for vitamin C that include citrus fruits, bell peppers, strawberries, and broccoli. Who knew having healthy sleep could be so tasty? Now don’t forget herbal tea for sleep apnea. Some can contain vitamin C and have other benefits as well.

Vitamin E

In the blue corner, we have vitamin E. This is another powerful antioxidant that plays a crucial role in protecting the body’s cells from damage. Research suggests that vitamin E, along with vitamin C, may reduce blood pressure in patients with sleep apnea (Tan et al., 2013).

Types and Typical Dosages:

• Alpha-Tocopherol: Most common form. Typical dosage: 15-400 IU per day.
• Mixed Tocopherols: Includes alpha, beta, gamma, and delta forms. Typical dosage: 400-800 IU per day.
• Tocotrienols: Less common form with potentially higher antioxidant properties. Typical dosage: 50-200 mg per day.

But be careful! Antioxidant supplements like vitamin C and vitamin E can be double-edged swords. While vitamin E is an antioxidant and important for many body functions, it’s a bit like that friend who always insists on picking the karaoke song – great in the right doses but can cause some trouble if overdone. Think of free radicals as a bit like fire in a fireplace. When the fire is contained, it’s helpful and warming. When it’s out of control, it’s destructive. In a similar way, free radicals, while essential for cellular function and communication, can cause havoc when in excess (Lobo et al., 2010).

While vitamin E does combat free radicals, high doses of vitamin E supplementation have been associated with certain health risks, such as hemorrhagic stroke and even increased mortality (Bjelakovic et al., 2014). Vitamin E has also been linked to an increased risk of certain types of cancer, particularly prostate cancer in men (Klein et al., 2011). It’s like trying to put out a forest fire with a garden hose – it’s not addressing the root of the problem. Instead, we should aim to curb the uncontrolled production of free radicals, often due to high inflammation.

Remember, it’s not just about putting out the fire, it’s about preventing the spark in the first place. Remember this principle for vitamin E, vitamin C, and other antioxidants as well! Now that you know about some of the risks in supplementing vitamin E, it is safer to say that it is harder to go wrong with sources, including foods like almonds, spinach, and sweet potatoes.

If you want to learn how to make breathing easier naturally, get the Sleep Apnea Solution Book. It covers the top nutrition, environmental, circadian, and nervous system keys for sleep apnea. 

B Vitamins: Vitamin B1

First we’ll turn our attention to thiamine, also known as vitamin B1 (most commonly in the form of thiamine hydrochloride). Thiamine plays a crucial role in energy metabolism and the growth, development, and function of cells (Frank, 2019). 

Types and Typical Dosages:

• Thiamine Hydrochloride: Commonly used form. Typical dosage: 1.1-1.2 mg per day.
• Thiamine Mononitrate: Another common form. Typical dosage: 1.1-1.2 mg per day.
• Benfotiamine: Fat-soluble form with higher bioavailability. Typical dosage: 150-300 mg per day.

But, is there a connection between thiamine supplementation and sleep apnea? While there’s no other research suggesting thiamine supplementation can alleviate symptoms, studies show thiamine deficiency can cause a range of neurological issues, some of which can indirectly affect sleep quality (Frank, 2019).

However, it’s crucial to remember that more research is needed to fully understand the potential impact of thiamine on sleep apnea.

B Vitamins: Vitamin B6

You see, vitamins like B6 and B12 have been noted to directly or indirectly influence sleep quality. Vitamin B6, for example, is an essential player in the production of serotonin, a hormone that moonlights as a sleep regulator (Birdsall, 1998). 

Types and Typical Dosages:

• Pyridoxine Hydrochloride: Most common form. Typical dosage: 1.3-2.0 mg per day.
• Pyridoxal-5-Phosphate (P5P): Active form of vitamin B6. Typical dosage: 20-50 mg per day.

Dietary sources of vitamin B6 are similar to other b vitamins: chicken, turkey, beef, seafood, bananas, avocados, spinach, potatoes, legumes and whole grains.

B Vitamins: Vitamin B9

Next up on our list of b vitamins is folic acid, more commonly known as vitamin B9.

Folic acid is crucial for cell growth, metabolism, and the white and red blood cell formation in the bone marrow (Tamura & Picciano, 2006).

Types and Typical Dosages:

• Folic Acid: Synthetic form. Typical dosage: 400-800 mcg per day.

   

• 5-Methyltetrahydrofolate (5-MTHF): Active form of folate. Typical dosage: 400-800 mcg per day.

Now, theoretically more red blood cells would increase the oxygen carrying capacity in people apneic episodes, but more research is needed as many of the current studies focus on the broader B vitamins group, not specifically folic acid.

However, considering folic acid’s crucial role in overall health and wellbeing, it’s plausible that a deficiency could affect sleep patterns.

B Vitamins: Vitamin B12

Meanwhile, vitamin B12 has been linked to the regulation of the sleep hormone melatonin, your body’s natural Sandman (Okawa et al., 1997).

One study found that Vitamin B12 deficiency was more prevalent in patients with OSA (Gozal et al., 2013).

Types and Typical Dosages:

• Cyanocobalamin: Most common and stable form. Typical dosage: 2.4 mcg per day.

   

• Methylcobalamin: Active form, often used for neurological health. Typical dosage: 1,000-5,000 mcg per day.

   

• Adenosylcobalamin: Another active form, important for mitochondrial health. Typical dosage: 1,000-5,000 mcg per day.

It is Important to note that B vitamins are found in a healthy diet with a wide range of food sources, including whole grains, meat, egg yolks, legumes, seeds, and nuts. So a B complex vitamin is not the only option.

Melatonin

Ah, melatonin, the body’s in-house sandman, famous for its role in regulating our sleep-wake cycles and circadian rhythm. 

Yet research is limited regarding sleep apnea and melatonin. A study evaluated the efficacy and safety of prolonged-release melatonin in insomnia patients aged 55 years and older and showed improved sleep quality and alertness, but did not specifically focus on sleep apnea (Lemoine et al., 2007).

Types and Typical Dosages:

• Immediate-Release Melatonin: Helps with falling asleep. Typical dosage: 0.5-5 mg per day.

   

• Prolonged-Release Melatonin: Helps with staying asleep. Typical dosage: 2-10 mg per day.

However, it’s crucial to remember that while supplemental melatonin may have short term benefits for some people, taking this hormone as a supplement does not come without consequences.

While melatonin is generally considered safe for short-term use, it’s not without its potential downsides (Andersen et al., 2016). Side effects can include headache, dizziness, nausea, and drowsiness. There’s also the possibility of melatonin interacting with various medications including anticoagulants, immunosuppressants, diabetes medications and birth control pills (Auld et al., 2017).

Long-term use is less well-studied, and there’s some concern that extended melatonin use might suppress the body’s own production of the hormone, impacting the circadian rhythm (Srinivasan et al., 2011). Because melatonin is so important for the circadian clock, we’d recommend proceeding cautiously with supplemental forms.

Another reason to proceed with caution is that melatonin can relax the muscles in your airways too much leading to collapse. So, tread lightly!

Sleep Supplement Important Note

Remember, while supplements like vitamins and essential minerals can be beneficial, getting these nutrients from a balanced diet is usually the best way to go. Food sources provide a complex matrix of vitamins, minerals, fiber, and other substances that work together to promote good health.

Now, remember, supplements aren’t a magic bullet. They’re one part of the puzzle. A healthy lifestyle, including good sleep hygiene, is also crucial in having healthy sleep.

And of course, as with any supplementation plan, it’s always wise to discuss with your healthcare professional before starting a supplement. They can help you determine the correct dosage and monitor your progress, ensuring you get the most benefit while minimizing any potential risks.

Conclusion

In conclusion, managing sleep apnea effectively often involves a multifaceted approach that includes dietary and lifestyle changes, along with considering various supplements. We’ve explored the potential benefits of key supplements like magnesium, vitamin D, fish oils, tryptophan, vitamin C, vitamin E, and B vitamins, all of which play significant roles in supporting better sleep and overall health. Each of these nutrients can address specific aspects of sleep apnea, from reducing inflammation to regulating sleep-wake cycles and enhancing oxygen delivery.

Encouragingly, supplements can be a valuable addition to your sleep apnea management strategy. By ensuring your body receives the right nutrients, you can support your health and possibly reduce the severity of sleep apnea symptoms. However, it’s essential to approach supplementation thoughtfully and consult with healthcare professionals when making changes to your regimen.

Ready to take control of your sleep health? Check out our comprehensive book, which not only delves deeper into the best supplements for sleep apnea but also includes the most effective breathing routines. With accompanying audio tracks, you can start implementing these techniques tonight and work towards achieving the restful sleep you deserve. Don’t wait—start your journey to better sleep now!

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• Gozal, D., Kheirandish-Gozal, L., Bhattacharjee, R., & Molero-Ramirez, H. (2013). Circulating adropin concentrations in pediatric obstructive sleep apnea: potential relevance to endothelial function. Journal of Pediatrics, 163(4), 1122-1126. https://pubmed.ncbi.nlm.nih.gov/23810721/ 
• Miller, E. R., Pastor-Barriuso, R., Dalal, D., Riemersma, R. A., Appel, L. J., & Guallar, E. (2005). Meta-analysis: high-dosage vitamin E supplementation may increase all-cause mortality. Annals of internal medicine, 142(1), 37–46. https://pubmed.ncbi.nlm.nih.gov/15537682/ 
• Klein, E. A., Thompson, I. M., Tangen, C. M., Crowley, J. J., Lucia, M. S., Goodman, P. J., Minasian, L. M., Ford, L. G., Parnes, H. L., Gaziano, J. M., Karp, D. D., Lieber, M. M., Walther, P. J., Klotz, L., Parsons, J. K., Chin, J. L., Darke, A. K., Lippman, S. M., Goodman, G. E., … Baker, L. H. (2011). Vitamin E and the risk of prostate cancer: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). JAMA, 306(14), 1549–1556. https://pubmed.ncbi.nlm.nih.gov/21990298/ 
• Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy Reviews, 4(8), 118–126. https://pubmed.ncbi.nlm.nih.gov/22228951/ 
• Bjelakovic, G., Nikolova, D., Gluud, L. L., Simonetti, R. G., & Gluud, C. (2014). Antioxidant supplements for prevention of mortality in healthy participants and patients with various diseases. Cochrane Database of Systematic Reviews, (3). https://pubmed.ncbi.nlm.nih.gov/22419320/ 
• Frank, L.L. (2019). Thiamine in Clinical Practice. JPEN Journal of Parenteral and Enteral Nutrition, 39(5), 503–520. https://pubmed.ncbi.nlm.nih.gov/25564426/ 
• Tamura, T., & Picciano, M. F. (2006). Folate and human reproduction. The American Journal of Clinical Nutrition, 83(5), 993–1016. https://pubmed.ncbi.nlm.nih.gov/16685040/ 
• 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. https://pubmed.ncbi.nlm.nih.gov/18036082/ 
• Andersen, L. P., Gögenur, I., Rosenberg, J., & Reiter, R. J. (2016). The Safety of Melatonin in Humans. Clinical Drug Investigation, 36(3), 169–175. https://pubmed.ncbi.nlm.nih.gov/26692007/ 
• Auld, F., Maschauer, E. L., Morrison, I., Skene, D. J., & Riha, R. L. (2017). Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Medicine Reviews, 34, 10–22. https://pubmed.ncbi.nlm.nih.gov/28648359/
• Srinivasan, V., Singh, J., Pandi-Perumal, S. R., Brown, G. M., Spence, D. W., & Cardinali, D. P. (2011). Jet lag, circadian rhythm sleep disturbances, and depression: the role of melatonin and its analogs. Advances in Therapy, 27(11), 796–813. https://pubmed.ncbi.nlm.nih.gov/20827520/

Welcome, dear reader, to the curious world of delta sleep-inducing peptide (DSIP)! 

You may have the same thought I had when a client mentioned this to me… 

“What on earth is that?” and, “Is it a secret sleep potion?” 

Well, buckle up, because we’re about to dive deep into this fascinating molecule.

Here’s what we’ll uncover in this wild rollercoaster of an article:

• What is Delta sleep inducing peptide, and how was it discovered?
• How does Delta sleep inducing peptide work its magic in your brain?
• What effects does Delta sleep inducing peptide have on sleep, stress, and your trusty neurons?
• Can Delta sleep inducing peptide help chronic insomniac patients and those with other sleep disorders? (And even neurodegenerative diseases?) 
• What does the current research and clinical trials say about Delta sleep inducing peptide?
• Are there any side effects, and is Delta sleep inducing peptide safe to use?
• How can you get your hands on some Delta sleep inducing peptide, and what’s the right dosage?
• What to consider instead of injecting yourself with “internet peptides”

We promise to keep things light, fun, and easy to understand – because let’s face it, science can be a snooze-fest sometimes.

So, without further ado, let’s embark on a journey through the enchanting realm of delta sleep-inducing peptide, starting with its background and discovery.

Background and Discovery

Once upon a time in the groovy 1970s, a group of curious scientists was on a mission to unravel the mysteries of the brain. They serendipitously stumbled upon a fascinating discovery: a tiny peptide that had the power to lull our minds into a blissful slumber. 

This molecular marvel, first identified and isolated from rabbit brain cerebral venous blood, was christened “Delta Sleep-Inducing Peptide,” or DSIP for short (Monnier et al., 1977).

(In fact, when they found it, they thought it was a new unknown hypothalamic hormone)

What is DSIP: definition and biochemical properties

Delta sleep inducing peptide is a naturally occurring substance and neuropeptide family – a group of small proteins that act as brain messengers. It’s like a molecular lullaby that’s made up of a simple yet harmonious sequence of just nine amino acids. 

Despite its small size, Delta sleep inducing peptide has some remarkable biochemical properties. 

For instance, it’s highly resistant to degradation by enzymes, which allows it to stick around and work its magic for longer. 

It’s also relatively stable at room temperature, which is a bonus for those who need to store it for future use (or impromptu nap sessions).

Delta sleep inducing peptide also crosses the blood brain barrier like it has a VIP pass.

Sources and production of DSIP

Delta sleep inducing peptide is primarily synthesized and released in our brains, where it orchestrates its sleep-inducing symphony. However, just like a true multitasker, Delta sleep inducing peptide can also be found in other organs of the body, such as the heart, kidneys, and liver. This suggests that it might have other roles beyond regulating our sleep cycles.

While we’ve learned a great deal about Delta sleep inducing peptide since its discovery, there are still many unanswered questions regarding its production and distribution throughout the body. 

It’s found in pretty much every organ system you can name which is odd for a “sleep” peptide… Don’t ya think? (we’ll dive into this later)

Sleep Promoting Substance – Mechanism of Action

Once upon a time in the land of neurons, Delta sleep inducing peptide embarked on an adventure through the central nervous system (CNS). DSIP promotes sleep by interacting with various brain regions that govern sleep, such as the hypothalamus and the brainstem (Kastin & Akerstrom, 2003). 

Delta sleep inducing peptide’s magical touch influences the release of certain neurotransmitters, like GABA, which helps calm the excited chatter of neurons and ushers in peaceful slumber (Siva Sankar & Swathi, 2013).

Impact on sleep regulation and sleep stages

Delta sleep inducing peptide’s sleep-inducing prowess lies in its ability to gently sway the delicate balance of our sleep-wake cycle. 

The sleep onset mechanism is a little complicated…

Human plasma DSIP decreases at the beginning of sleep (but giving someone Delta sleep inducing peptide induces sleep) (Schoenenberger et al., 1988). 

The reason for this is that Delta sleep inducing peptide goes up… and then down.

This physiological “up and down” sends the signal to promote sleep.

This pattern of Delta sleep inducing peptide is particularly influential during slow-wave sleep (SWS) and rapid eye movement (REM) sleep, the phases when we dream and rejuvenate our minds (Kastin & Akerstrom, 2003).

Role in stress response modulation

Delta sleep inducing peptide’s talents extend beyond the realm of sleep. 

Our versatile peptide also moonlights as a stress-buster, helping to quell the cacophony of cortisol and other stress hormones (Siva Sankar & Swathi, 2013). By taming the tempest of our body’s stress response, Delta sleep inducing peptide promotes relaxation and sets the stage for a restful night’s sleep.

Sleep Peptide Effects

Sleep enhancement

Now, most of these findings are in animal studies…

We’ll visit human sleep research further on… so don’t get all “uppity” with me about rat brain studies.

Improvement of sleep quality

Delta sleep inducing peptide’s gentle touch breathes life into our dreams, fostering a deep and restorative sleep experience. In one study, Delta sleep inducing peptide increased the percentage of slow-wave sleep by 32% and an increase sleep time by 72% in rats (Gottesmann et al., 1982).

Effects on sleep latency and duration

Our sleep maestro not only improves the quality of our rest, but it also impacts how quickly we drift off and how long we stay asleep. In a study involving insomniac patients, Delta sleep inducing peptide administration reduced sleep latency by an average of 22 minutes (Anderer & Saletu, 1991).

Stress and anxiety reduction

Delta sleep inducing peptide has “non sleep effects” and I would even invite the scientific community to interpret DSIP also as “Da Stress Inhibiting Peptide” as shown below:

Anti-stress properties

Our molecular stress-buster wields the power to quell the cacophony of cortisol and other stress hormones, restoring harmony to our bodies. In a study on rats, Delta sleep inducing peptide decreased plasma corticosterone levels by 30% (Kovalzon et al., 1997).

Anxiolytic effects

Like a soothing balm, Delta sleep inducing peptide’s gentle touch alleviates the gnawing grip of anxiety. In a study on mice, Delta sleep inducing peptide demonstrated an anxiolytic effect, reducing anxiety-like behavior in the elevated plus-maze test (Shekunova et al., 2002).

Possible neuroprotective effects

Delta sleep inducing peptide’s enchantment may stretch even further, as it is whispered to possess the power to shield our delicate neurons from harm.

Potential role in neurodegenerative diseases

There are murmurs of Delta sleep inducing peptide’s potential to protect our brains from the ravages of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. Experimental data in this area is still limited, and more research is needed to confirm its neuroprotective effects.

The mechanism for this has been observed in rat brain mitochondria.

In this study, brain metabolism after Delta sleep inducing peptide administration showed less signs of oxidative stress.

Effects on memory and cognitive function

Delta sleep inducing peptide’s gentle caress may also bolster our memories and cognitive abilities, nurturing the delicate workings of our minds. In a study on rats, Delta sleep inducing peptide administration improved memory retention in a passive avoidance task (Badretdinov et al., 1995).

Other physiological effects

The mysteries of DSIP’s powers continue to unfold, revealing a treasure trove of physiological gifts.

Impact on pain perception

DSP has a potent antinociceptive effect which is a fancy way of saying it reduces pain. 

In a study on rats, DSIP demonstrated an analgesic effect, increasing the threshold for pain response (Gyermek et al., 1981).

As such, DSIP could be helpful for patients with pronounced pain episodes.

Effects on hormonal regulation

DSIP’s talents extend to the realm of hormonal regulation, as it has been known to influence the delicate balance of hormones within our bodies. In a study on rats, DSIP administration reduced luteinizing hormone levels by 42% (Ivell et al., 1984).

Potential Therapeutic Applications

As the secrets of DSIP continue to unveil, its soothing touch holds the promise of reprieve for those tormented by various afflictions.

Sleep inducing DSIP – Insomnia and sleep disorders

For those lost in the shadows of sleepless nights, DSIP may offer relief for patients suffering with insomnia. 

In a double-blind study with a placebo group, chronic insomniac patients administered with a DSIP analogue experienced a reduction in sleep latency by an average of 22 minutes, suggesting its potential as a therapeutic agent for severe chronic insomnia patients(Anderer & Saletu, 1991). 

Anxiety and stress-related disorders

DSIP’s calming presence may extend a helping hand to those grappling with the clutches of anxiety and stress.

In animal studies, DSIP demonstrated anxiolytic effects, reducing anxiety-like behavior in mice (Shekunova et al., 2002), and lowering plasma corticosterone levels in rats (Kovalzon et al., 1997). These findings hold promise for the development of therapies aimed at alleviating the burden of stress and anxiety disorders, offering a beacon of hope for depressed patients.

Neurodegenerative diseases

While experimental data is still limited, DSIP’s potential role in protecting the brain from the ravages of diseases such as Alzheimer’s and Parkinson’s warrants further exploration. As researchers continue to delve into the mysteries of DSIP, the peptide may reveal hidden gifts that could aid in the development of novel therapies for these devastating conditions.

Human Sleep – Current Research and Clinical Trials

Like I said above, most of the effects on sleep have been gleaned only from animal models.

Research in humans is a bit less impressive

Clinical trials in humans

• A 1981 double-blind study found that chronic insomniac patients found that subjects slept 59% more, shorter sleep latency, and higher sleep efficiency (Schneider 1981)
• A 1987 double-blind study did not find any statistically significant changes in sleep structure as measured by REM sleep, NREM sleep, or total sleep time (Debellis 1987)
• A 1992 double-blind study in 14 chronic insomnia patients found higher sleep efficiency and subjectively estimated tiredness decreased to similar levels of healthy subjects in 7 nights of injections (Schneider 1992)

There are some limitations to these studies however.

• They measured subjective sleep quality more than objective sleep quality
• They subjectively estimated tiredness
• Sleep structure was not fully characterized by polysomnography in all studies
• Data analysis suggested some observed changes were due to issues with the placebo group

What is promising about these findings is that statistically significant effects were found in such small sample sizes. This indicates that the effects of DSIP were quite large to be detected.

Overall, it seems that DSIP can help correct bad sleep patterns seen in insomnia.

Ongoing clinical trials and future research directions

There are currently no registered clinical trials specifically focusing on DSIP.

Why?

Probably because the studies, although promising, were not considered to have any major therapeutic benefit.

Future research directions may include:

• Investigating the safety and efficacy of DSIP in human clinical trials, particularly in the context of sleep disorders, anxiety, and stress-related conditions because of promising effects on emotional and psychological responses.
• Exploring the molecular mechanisms underlying DSIP’s effects, which could pave the way for the development of optimized analogs or targeted therapies.
• Examining DSIP’s potential neuroprotective properties in greater depth, with a focus on its potential role in the prevention or treatment of neurodegenerative diseases.
• Finding more objective sleep quality measures rather than subjective sleep quality to determine is DSIP can provide a major therapeutic benefit

But, lack of current research has not stopped people with an internet connection, a credit card, and awful sleep from trying out delta sleep inducing peptide…

Anecdotal Use of DSIP

It is important to note that these experiences may not be representative of the general population and should be considered with caution. The following are some examples of anecdotal experiences gleaned from online forums and blogs (that I’m not even going to link to):

1. Improved sleep quality: Some users report experiencing deeper, more restful sleep following DSIP administration. These individuals often describe feeling more refreshed upon waking, with some even noting a decrease in the frequency of nighttime awakenings. And many state DSIP can induce sleep rather quickly.
2. Reduced anxiety and stress: Several anecdotal accounts suggest that DSIP has great stress-protective potency. Some users have described feeling calmer and more relaxed after using the peptide, with a noticeable reduction in racing thoughts and tension.
3. Vivid dreams: A number of users have reported experiencing more vivid, memorable dreams while using DSIP. These individuals often describe a heightened sense of dream recall and an increase in the frequency of lucid dreams.
4. Mixed results: It is important to recognize that individual experiences with DSIP can be quite varied. While some users report positive outcomes, others have found the peptide to have little or no effect on their sleep, anxiety, or stress levels.

What is comfortable about these findings is that they corroborate the research findings.

For the people who report benefits from DSIP, they report:

• Subjective sleep quality improves 
• Subjective tiredness decreases 
• Shorter sleep latency
• Sleep disturbance reductions

Many people praise that DSIP is one of the most powerful sleep promoting substances you can get…

Whereas others feel it was a waste of money.

In conclusion, your mileage with DSIP may vary. 

So, you need to consider the possible side effects before diving into DSIP.

Possible Side Effects and Safety Considerations

Let’s weigh the potential benefits of DSIP against its possible risks and side effects, ensuring the safety and well-being of those who may seek its solace.

Common side effects of DSIP

While limited human studies have been conducted on DSIP, the available literature suggests that it is generally well-tolerated. Some common side effects that have been reported in the existing research include:

• Mild injection site reactions (e.g., redness, swelling, or pain)
• Nausea
• Occasional headaches

It is important to recognize that individual responses to DSIP may vary, and some people may experience side effects not listed here.

Potential risks and contraindications

Given the limited understanding of DSIP’s mechanisms and effects in humans, certain risks and contraindications must be taken into consideration:

• Unknown long-term effects: The long-term safety of DSIP has not been well-established, and the potential risks associated with chronic use remain unclear.
• Interactions with medications: The potential for DSIP to interact with medications has not been extensively studied, so caution is advised when combining DSIP with other substances, particularly those with sedative or anxiolytic effects.
• Pregnancy and lactation: The safety of DSIP use during pregnancy or lactation has not been established, and it is generally recommended that pregnant or breastfeeding individuals avoid its use.
• Individual health conditions: People with pre-existing health conditions or those taking medications should consult with their healthcare providers before using DSIP, as its effects may vary across different populations.

Safety concerns and precautions

To minimize potential risks and ensure the safe use of DSIP, several precautions should be observed:

• Dosing and administration: Users should adhere to the recommended dosing guidelines and administration methods provided by researchers or healthcare professionals.
• Quality and source: As with any peptide, it is crucial to obtain DSIP from reputable sources to ensure product quality and purity.
• Monitoring and reporting: Users should closely monitor their symptoms and report any unexpected or concerning side effects to their healthcare providers or local regulatory agencies.

In summary, while DSIP holds promise as a therapeutic agent for various conditions, its potential side effects and safety considerations must be taken into account. Further research is needed to establish a comprehensive understanding of DSIP’s safety profile and to provide clear guidelines for its responsible use.

DSIP Supplementation and Dosage

As interest in the potential benefits of DSIP grows, it is important to understand the different forms of supplementation, recommended dosage, and factors to consider when using DSIP supplements.

Forms of DSIP supplementation

DSIP is typically available in the form of a lyophilized (freeze-dried) powder, which must be reconstituted with sterile water or bacteriostatic water before administration (you may or may not need a chemistry degree to use this). 

The reconstituted solution can then be injected subcutaneously or intramuscularly, depending on individual preferences and recommendations from healthcare professionals.

Some companies have also developed oral and transdermal formulations of DSIP, although their efficacy and bioavailability compared to injectable forms have not been well-established.

Recommended dosage and administration

As clinical research on DSIP is still limited, definitive dosing guidelines have not been established. 

Now, I’m going to share some dosages with you that I found from “the internet”

And by internet, I mean online forums… not published literature.

Proceed at your own risk and talk to your licensed healthcare provider about this.

And, of course, this is all provided for information purposes only (in case you get asked about this on Jeopardy):

• Dosage: A common starting dose for DSIP is between 100 and 200 mcg per administration, with some individuals titrating up to 400 mcg or more depending on their response and tolerance.
• Frequency: DSIP is typically administered once per day, 30-60 minutes before bedtime, to maximize its sleep-enhancing effects. For those using DSIP to manage stress or anxiety, it may be administered during the day as needed.
• Duration of use: The optimal duration of DSIP supplementation varies among individuals and depends on the desired outcomes. Short-term use (1-2 weeks) may be sufficient for some, while others may require longer periods (4-6 weeks or more) to achieve their goals.

It is essential to consult with a healthcare professional before starting DSIP supplementation to determine the most appropriate dosage and administration schedule for your specific needs.

Factors to consider when using DSIP supplements

When contemplating the use of DSIP supplements, several factors should be taken into account:

• Quality and purity: Obtain DSIP from reputable sources to ensure the highest quality and purity of the product. This will help minimize the risk of contamination or adverse effects.
• Individual response: As with any supplement, individual responses to DSIP may vary. Monitor your symptoms and adjust the dosage or administration schedule accordingly, under the guidance of a healthcare professional.
• Potential interactions: Be aware of the potential for DSIP to interact with medications or other supplements, particularly those with sedative or anxiolytic effects. Consult with your healthcare provider to minimize the risk of adverse interactions.
• Safety and side effects: Pay close attention to any side effects or safety concerns that may arise during DSIP supplementation, and report any unexpected or concerning symptoms to your healthcare provider.

By considering these factors and following the guidance of a healthcare professional, you can make informed decisions about DSIP supplementation and work towards achieving your health and wellness goals.

My Take on DSIP as a Sleep Exert and Physician

Don’t go ordering “internet peptides” just yet!

As we’ve found, just because this has “sleep” in the name doesn’t mean it’s a panacea for your awful sleep.

I know you may be struggling with sleep deprivation or chronic insomnia, but let’s have a short chat, shall we?

DSIP is a very fancy band-aid for sleep issues.

Yes, you may have some success with it…

But at what cost?

Peptides are a story of short-sighted gain with short-term treatment without consideration for the long-term effects.

If you want to get to the root of the issues, stick with me.

It’s rather interesting that DSIP is found in every organ system.

Could that suggest DSIP is involved in a very important system in your body?

(yes)

That’s why DSIP has so many non sleep effects like its ability to normalize blood pressure.

For its systemic effects, DSIP is very similar to melatonin in that regard.

Melatonin is a sleep hormone that is also found in nearly every organ system in the body.

Why is that?

Because both of these compounds exert effects on your circadian rhythm 

Your circadian rhythm is what orchestrates every single biological process in your body, especially sleep.

So, when your rhythm is off, your body will not properly coordinate sleep and then you’ll be out here searching for injectable silver bullets.

That’s why we teach our clients about how their circadian rhythm is essential to not only their sleep but also to every single system in their body.

If you want to learn more about this huge piece of the puzzle, then make sure to check out our free masterclass here: https://optimalcircadianhealth.com/class/

Here’s to sustainable sleep and health!

Sincerely,

Dylan Petkus, MD

References:

• Monnier, M., Dudás, B., & Prochiantz, A. (1977). Sleep-inducing factor: a neuropeptide?. Nature, 268(5616), 152-153.

• Kastin, A. J., & Akerstrom, V. (2003). Delta sleep-inducing peptide (DSIP): a still unresolved riddle. Journal of Neurochemistry, 84(6), 1116-1122.

• Schoenenberger, P., Monnier, M., & Gaillard, R. C. (1988). Delta sleep-inducing peptide: structure-function relationships. Peptides, 9(Suppl 1), 91-95.

• Siva Sankar, D. V., & Swathi, M. (2013). Delta sleep-inducing peptide: a brief review. International Journal of Pharmacy and Pharmaceutical Sciences, 5(2), 34-36.

• Badretdinov, D., Kalimullina, L., & Zefirov, A. (1995). Effects of delta sleep-inducing peptide on learning and memory processes in rats. Bulletin of Experimental Biology and Medicine, 120(9), 1044-1047.

• Gottesmann, C., Gandolfo, G., Zouikr, I., & Lachapelle, F. (1982). Effects of delta sleep-inducing peptide (DSIP) and its analogues on sleep-waking pattern in the rat. Pharmacology Biochemistry and Behavior, 16(6), 913-916.

• Gyermek, L., Soyka, L. F., & Schally, A. V. (1981). Analgesic and morphine antagonist activity of a delta sleep-inducing peptide analog. Proceedings of the Society for Experimental Biology and Medicine, 167(2), 283-286.

• Ivell, R., Richter, D., & Balvers, M. (1984). Delta-sleep-inducing peptide causes a selective reduction of luteinizing hormone secretion in the rat. Neuroendocrinology, 39(2), 96-100.

• Kovalzon, V. M., Moiseeva, Y. G., & Ponomarenko, A. A. (1997). Delta sleep-inducing peptide decreases the level of corticosterone in the plasma of rats. Bulletin of Experimental Biology and Medicine, 124(9), 835-837.

• Shekunova, E. V., Vinogradova, D. V., Dolgintsev, M. E., & Zolotarev, Y. A. (2002). Anxiolytic activity of delta-sleep-inducing peptide in the elevated plus-maze test in mice. Bulletin of Experimental Biology and Medicine, 134(3), 251-253.

• Schneider-Helmert D. Effects of delta-sleep-inducing peptide on 24-hour sleep-wake behavior in severe chronic insomnia. Eur Neurol. 1987;27(2):120-9. doi: 10.1159/000116143. PMID: 3622582.

• Monti JM, Debellis J, Alterwain P, Pellejero T, Monti D. Study of delta sleep-inducing peptide efficacy in improving sleep on short-term administration to chronic insomniacs. Int J Clin Pharmacol Res. 1987;7(2):105-10. PMID: 3583493.

• Schneider-Helmert D, Gnirss F, Monnier M, Schenker J, Schoenenberger GA. Acute and delayed effects of DSIP (delta sleep-inducing peptide) on human sleep behavior. Int J Clin Pharmacol Ther Toxicol. 1981 Aug;19(8):341-5. PMID: 6895513.

Ah, sleep. That elusive, dreamy state where we recharge our batteries and escape the hustle and bustle of daily life. 

But what if catching those precious Zzz’s is more like playing a game of hide-and-seek? 

Enter L-Theanine, a natural compound that might just be the sleep fairy you’ve been searching for! 

But is it a dream come true or a nightmare in disguise? 

By the end of this blog, we’ll answer these burning questions and more:

• What is L-Theanine, and where does this natural sleep aid come from?
• How does L-Theanine work its sleep-inducing magic?
• Can taking L-Theanine really help? 
• Is this a safe natural sleep aid?
• How does L-Theanine stack up against other sleep aids on the market for better sleep?
• Can you incorporate L-Theanine into your bedtime routine to finally get the sleep you deserve?
• And, how can you get quality sleep without all these supplements?

Let’s dive into L-theanine! (No sheep were harmed in the making of this blog post.)

What is this Amino Acid from Green Tea?

So, what exactly is L-Theanine? Picture it as a friendly little molecule that loves nothing more than to hang out in tea leaves and spread relaxation vibes.

But don’t be fooled by its chill demeanor—this tiny amino acid packs a powerful punch! In scientific terms, L-Theanine is:

An amino acid (the building blocks of proteins) that occurs naturally in certain plants, primarily:

• Green tea from leaves or commercial tea samples
• Black tea
• Some species of mushrooms

It’s like a hidden treasure in your teacup, just waiting to help you unwind. 

Amino acids often have a biological effect. 

As an amino acid L-theanine exerts its effect on nerve cells by interacting with receptors and modifying biochemical pathways.

Now, L-Theanine isn’t just confined to the world of tea leaves and mushrooms.

itIt’s also available as a supplement, for those who want to harness its relaxation powers without sipping on a cuppa. (No teapots were harmed in the making of these supplements!)

But why, you might ask, are we so interested in this particular amino acid? 

Well, it turns out that L-Theanine has a knack for promoting relaxation, which could be just the ticket for those struggling. 

Here’s a quick rundown of what makes L-Theanine helps with so special:

• It can help increase relaxation without causing drowsiness (Nobre, Rao, & Owen, 2008)
• It may improve focus and mental alertness (Haskell, Kennedy, Milne, Wesnes, & Scholey, 2008)
• It can potentially reduce stress and anxiety (Lu, Gwee, Ho, & Moochhala, 2004)

Sounds pretty dreamy, right? 

But how does it actually work its magic?
(and… are there other ways to make this magic happen?) 

Hold onto your teacups, friends, because we’re about to dive into the science behind it in the next section.

How it Works

Let’s explore how L-Theanine works its magic!

L-Theanine targets the brain:

L-Theanine is like a VIP guest at the brain’s relaxation party. It crosses the blood-brain barrier with ease, allowing it to interact directly with our brain cells (Nathan et al., 2006). Talk about an exclusive invitation!

Effect on neurotransmitters:

Once inside the brain, L-Theanine gets to work on our neurotransmitters, which are like the brain’s communication with central nervous system. It has a few tricks up its sleeve:

• Boosts levels of GABA, a calming neurotransmitter (Yoto et al., 2012)
• Increases dopamine, which plays a role in pleasure and reward (Yamada et al., 1999)
• Influences serotonin, which helps regulate mood (Yamada et al., 1999)

All these actions work together like a well-orchestrated dance of calming brain chemicals, helping to create a sense of relaxation.

Impact on stress and anxiety:

L-Theanine doesn’t stop there! It also tackles stress and anxiety head-on like a fearless superhero. 

L-theanine does this by:

• Reducing the release of the stress hormone cortisol (Kimura et al., 2007)
• Blocking the effects of glutamate, an excitatory neurotransmitter (Kakuda et al., 2002)

So, not only does L-Theanine help us relax, but it also keeps stress and anxiety at bay. 

However, remember, there is no “free lunch” in supplement-world.

I have a bit of a golden rule “if thou make it, thou shall (probably) not take it”

Why is that?

Whenever you ingest a substance (like all these “brain chemicals”) that your human body already makes naturally, you reduce your own ability to make it.

That is, you become dependent on it while becoming more resistant to it (that means the dose needs to go up).

So keep that in mind as we continue…

Now that we’ve unraveled the mysteries of L-Theanine’s inner workings, let’s explore its connection to healthy sleep.

Sleep Quality

L-theanine works its magic through two processes… and you need to understand these before just slapping this supplement into your Amazon cart. 

First, it promotes relaxation and alpha brain waves. 

Alpha brain waves are when your mind goes into a “wakeful relaxation” mental state and promotes relaxation (Rao et al., 2015).

Right before you go to bed, your brain waves are in a “beta” state which is more active.

When calming brain chemicals enter the fray, then your beta brain waves shift into alpha brain waves.

Alpha waves are required to enter the first stage of sleep.

Thus, it induces alpha waves to help you fall asleep.

But, wait! There’s more.

If you act now I’ll throw in 3 sham-wows

Not only does it help you relax into sleep, but it also enhances the quality.

In fact, the research has found that L-theanine:

• Improved quality in 67% of participants (Rao et al., 2015). 
• Reduces sleep latency by an average of 9.9 minutes (Rao et al., 2015). (sleep latency is how long it takes to fall asleep; this is also known as sleep onset)
• Keeps you snoozing like a baby, tucked in for a longer, uninterrupted sleep (Ota et al., 2015).
• Increased duration by an average of 17.3 minutes per night (Rao et al., 2015). 💤
• Boosts REM sleep and improves NREM sleep, the stage where dreams happen and repairs, respectively, 20% in a study (Ota et al., 2015). 
• Reduced nighttime awakenings by 58% (Rao et al., 2015). (Morning, sunshine! ☀️)

But wait! (There’s even more; okay I’ll stop)

Before you start sipping L-theanine-infused tea, let’s explore the next chapter on side effects!

Potential Side Effects and Concerns

Let’s delve deeper into the world of side effects and concerns related to L-theanine.

The general safety of L-Theanine

What the heck is “general safety” anyway?

This term refers to the rather archaic way the FDA will classify things as “probably won’t kill you” vs “might kill you”

L-Theanine has been demonstrated to be safe for consumption (Nobre et al., 2008) and the FDA has it as “generally recognized as safe” (GRAS).

Possible side effects of L-Theanine

Although L-Theanine is considered safe, some individuals may experience side effects such as:

• Headaches
• Dizziness
• Gastrointestinal issues

Let’s break these down one by one.

Headaches

• A study by Kimura et al. (2007) found that some participants reported headaches as a side effect of L-Theanine intake.
• However, the overall incidence of headaches was low and not statistically significant compared to the control group.

Dizziness

• In the same study by Kimura et al. (2007), a few participants experienced dizziness after consuming L-Theanine.
• Similar to headaches, the occurrence of dizziness was not significantly different from the control group, indicating that it may not be a common side effect.

Gastrointestinal issues

• Gastrointestinal issues were also reported by some participants in the study conducted by Kimura et al. (2007).
• The study did not find a significant difference between the L-Theanine and control groups, suggesting that gastrointestinal issues may not be a prevalent side effect.

Now, remember what I said above about no “free lunches?”

When you use a substance like L-theanine for sleep support or to relax, you’re reducing your body’s own natural ability to do the same.

Don’t get me wrong, L-theanine is a good short-term solution, but you also need a long-term solution to get to the real issues underneath.

Overall, L-theanine seems to be pretty safe in isolation.

But how does it play with others?

Interactions with medications and other sleep aids

L-Theanine can have interactions with certain medications and sleep aids. Some examples of medications that might have interactions with L-Theanine include:

• Antihypertensive (blood pressure) medications: L-Theanine may low blood pressure too much alongside blood pressure medications, which could cause excessive reductions in blood pressure (Rogers et al., 2008).

• Stimulant medications: L-Theanine may counteract the stimulating effects of medications such as amphetamines or methylphenidate, potentially reducing their effectiveness (Nobre et al., 2008).

• Sedatives and other sleep aids: L-Theanine may enhance the effects of sedatives or sleep aids, increasing the risk of excessive sedation or drowsiness (Turkozu & Sanlier, 2017).

It is essential to consult your healthcare provider before combining L-Theanine with other medications or sleep aids to avoid potential adverse effects!!!

The importance of L-Theanine Dosage 

So, how much L-theanine?

Here are the dosage considerations: 

• For stress reduction and anxiety: 100-200 mg of L-Theanine, one to two times per day, has been reported to be helpful in reducing stress and anxiety in some individuals (Kimura et al., 2007).
• Stress related symptoms go down with l-theanine administration because it biochemically counteracts all the stress hormones throughout your body.
• For sleep: 200-400 mg of L-Theanine, taken 30-60 minutes before bedtime, may improve quality and  duration (Rao et al., 2015).

Please note that these are general guidelines and individual responses may vary. 

When taking L-theanine you need to monitor for any symptoms and how you feel.

And, if you are taking L-theanine, make sure to consult your healthcare provider for personalized dosing recommendations.

Now, you may be second-guessing L-theanine and perhaps even regretting that you already ordered it on Amazon (heck, maybe it’s already at your door…)

Comparing L-Theanine to Other Sleep Aids

To help you make the best decision possible, let’s do some comparisons.

We’ll do:

• Prescription medications vs. L-theanine
• Natural Remedies vs. L-theanine

L-Theanine Benefits vs Drawbacks:

• Benefits:
• L-Theanine is a natural substance found in green tea leaves, making it a more natural alternative to prescription medications (Nobre et al., 2008).
• It has been shown to improve sleep quality and duration without causing dependency or significant side effects (Rao et al., 2015).
• L-Theanine may also help reduce stress and anxiety, further improving sleep quality (Kimura et al., 2007).
• Drawbacks:
• L-Theanine may not be as potent as prescription sleep medications for individuals with severe insomnia or sleep disorders (Rao et al., 2015).
• The optimal dosage and long-term effects of L-Theanine have not been thoroughly researched, so its efficacy and safety over extended periods are not well-established (Turkozu & Sanlier, 2017).

Prescription Sleep Medication Benefits vs. Drawbacks

• Benefits:
• Prescription sleep medications can be highly effective for treating severe insomnia and sleep disorders, providing faster and more reliable results than L-Theanine (Roth, 2007).
• They are often prescribed in a controlled manner under the supervision of a healthcare provider, which can help ensure proper dosing and monitoring for side effects (Roth, 2007).
• Drawbacks:
• Prescription sleep medications can cause dependency, leading to difficulties in discontinuing their use and potential withdrawal symptoms (Roth, 2007).
• They may have more severe side effects compared to L-Theanine, such as drowsiness, dizziness, and impaired cognitive function (Turkozu & Sanlier, 2017).
• Prescription Medications 

• Drowsiness
• Dizziness
• Dry mouth
• Gastrointestinal issues (nausea, constipation, diarrhea)
• Cognitive impairment (memory issues, difficulty concentrating)
• Dependency and withdrawal symptoms

Obviously, I’m not going to go all “internet doctor” on you and tell you what’s best for you.

But, overall, prescription medications will have more side effects as a trade-off for being more heavy-handed.

And, L-theanine might be “too weak” for you if your sleep is royally screwed up.

Either way, I think you’ll enjoy diving into the deeper issues in a bit.

Natural sleep remedies vs. L-Theanine

Melatonin

• Benefits:
• Melatonin is a hormone naturally produced by the body that can help promote sleep by regulating the sleep wake cycles (Arendt, 2005).
• Melatonin supplementation may be effective in treating insomnia, jet lag, and circadian rhythm sleep disorders (Auld et al., 2017).
• It is available over the counter and considered a safe and non-addictive sleep aid, with few side effects when used appropriately (Auld et al., 2017).
• Drawbacks:
• Melatonin may not be effective for everyone, and its efficacy can vary depending on individual factors, such as age and the underlying cause of issues (Arendt, 2005).
• Improper dosing or timing of melatonin supplementation can lead to disrupted patterns and daytime drowsiness (Auld et al., 2017).

Valerian Root

• Benefits:
• Valerian root is a herbal supplement that has been traditionally used for its sedative and anxiolytic effects, which promotes relaxation and help promote sleep (Bent et al., 2006).
• It is in the class of GABA supplements (also known as Gamma-Aminobutyric Acid). One can get GABA from a dietary supplement like Valerian, or by itself in a pure supplement form.
• Some studies suggest that valerian root may be effective in treating mild to moderate insomnia without causing dependency or significant side effects (Fernández-San-Martín et al., 2010).
• Drawbacks:
• The evidence supporting the efficacy of valerian root for sleep improvement is inconclusive, with some studies showing no significant benefits compared to a placebo (Bent et al., 2006).
• The optimal dosage and long-term safety of valerian root are not well-established, and the quality of valerian root products can be inconsistent (Fernández-San-Martín et al., 2010).

Chamomile

• Benefits:
• Chamomile is a popular herbal tea that has been used for centuries to promote relaxation and sleep (Srivastava et al., 2010).
• Some studies suggest that chamomile may have mild sedative effects, which could help facilitate sleep quality and reduce the time it takes to fall asleep (Zick et al., 2011).
• Drawbacks:
• The evidence supporting the efficacy of chamomile for sleep improvement is limited and requires further investigation to establish its effectiveness (Srivastava et al., 2010).
• Chamomile may not be as potent as other natural remedies or prescription sleep medications for individuals with severe insomnia or sleep disorders (Zick et al., 2011).

L-Theanine vs. Melatonin, Valerian Root and Chamomile

This is the most “apples to oranges” comparison you could make (and I’m only doing it for SEO purposes… there I admitted it!)

Nonetheless, here’s some truth for you.

Each substance will work on a different biochemical pathway.

Both l-theanine and the other aids may have success for you.

That is, either l-theanine or something else on the above list could help out.

But!

You may have success with NONE of them.

Now, the real question shouldn’t be “Which sleep supplement is best?”

The real question is “Why do I need sleep supplements in the first place?”

How to Incorporate L-Theanine into Your Routine

Now, you can start to tell I “kinda-like-but-don’t-love” L-theanine.

So, I don’t want to leave anyone hanging on understanding how people typically use it.

Recommended Dosage and Timing

Dosage: Although the optimal dosage of L-Theanine for sleep improvement is not well-established, studies have generally used doses ranging from 100 to 400 mg per day (Rao et al., 2015). 

It’s important to start with a lower dose and gradually increase it as needed, keeping in mind that individual responses may vary.

Timing: L-Theanine should be taken about 30 minutes to 1 hour before bedtime to allow enough time for the relaxing effects to occur (Rao et al., 2015). It can also be taken during the day to help manage stress and reduce anxiety too, which can contribute to better sleep quality at night.

Many times, one can dial in the dose with an L-theanine mixture or powder that can easily change the dose.

Finding a High-Quality Supplement

To ensure that you are receiving the maximum benefits supplements, it is crucial to choose a high-quality supplement. Here are some tips for finding a reliable product:

1. Reputable Brand: Select a supplement from a well-known and reputable brand with a history of producing high-quality and safe products.
2. Third-Party Testing: Look for products that have been independently tested and verified by a third-party organization, such as NSF International or USP, to ensure the product’s purity, potency, and safety.
3. Product Label: Examine the product label carefully to confirm the type of L-Theanine used, the dosage per serving, and any additional ingredients. Avoid products with unnecessary fillers or additives.
4. Consult a Healthcare Professional: Speak to your doctor or pharmacist for personalized advice on choosing the right L-Theanine supplement based on your specific needs and health status.

Now, you have a choice, young grasshopper…

You could totally take L-theanine and feel some improvements for a bit… or, ye chosen one, could choose to deal with the deeper issues underneath!

Learn more about what does l theanine do.

Addressing the Root Issue

The real issue is with your mitochondria which are the energy-producing structures inside your cells (powerhouse of the cell…)..

Poor mitochondrial function leads to sleep disturbances for 3 big reasons:

1. Not enough energy is produced to allow the energetic-expensive process of sleep to actually work
2. Mitochondria also produce melatonin (your sleep hormone)
3. Mitochondria are important to allow your neurons to detox at night to improve sleep efficiency

That’s why when you fix your mitochondria then you fix your sleep!

To help you optimize your mitochondria, I’d like to invite you to our masterclass on mitochondria here: https://optimalcircadianhealth.com/class

The free masterclass will show you the deep connection between your mitochondria and sleep. 

Thanks for joining me; here’s to your sleep!

• References:

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