Ever wondered what the best supplements for sleep are? In this article, we’ll explore the top 5 dietary supplements for sleep in 2017. These are great for anyone looking to improve their mood, reduce stress, and get a better night’s rest.
The supplements below have been studied extensively in clinical trials and all have a host of scientific evidence pointing to their ability to improve sleep in humans.
We are aware of some other herbs and dietary supplements that people use, but to our knowledge, these are the most extensively studied supplements for sleep available today!
Check out our list of the Top 5 Supplements for Sleep in 2017!Sleep Supplement #1: 5-HTP
Top of the list of supplements for sleep is 5-HTP (5-Hydroxytryptophan) – an amino acid produced naturally in your body with potent sleep-enhancing effects! [1] Commercial 5-HTP is often extracted from an African shrub called Griffonia Simplicifolia, which has a very high concentration of naturally occurring 5-HTP. [2]
5-HTP was traditionally used as a mood boosting supplement because it is the direct precursor to serotonin. [3] However, people soon realized that 5-HTP can be used to promoting healthy sleep. This is because of the way that your body converts serotonin into melatonin.
Your body converts serotonin into melatonin in the pineal glandWhen your body detects a change in the light-dark cycle, it begins converting serotonin into melatonin.[4] Melatonin is one of the key hormones in your body for promoting sleep – it regulates your body clock to tell you when to sleep. [5]
By taking 5-HTP, you give you body some extra ‘juice’ with which to create serotonin or melatonin that is lacking. Taking 5-HTP means you don’t risk ingesting excess hormones, but still get the benefit of a melatonin boost for sleep. [6]
Another reason why 5-HTP is so good for sleep is because of its ability to improve your mood throughout the day. By helping your body to produce serotonin, 5-HTP has been shown to improve mood and reduce stress, which helps you sleep better at night!
The recommended dosage for 5-HTP is around 100-600mg daily, in two to three separate servings. [7] Taking large doses of 5-HTP may cause an uncomfortable sensation in your stomach, so it’s best to split the dosage through the day.
5-HTP review for sleep:
Positive
LiftMode’s 5-HTP: 98+% puritySleepiness factor: ★★☆☆☆
Feel-good factor: ★★★★☆
Sleep improvement factor: ★★★★☆
Negative
Side effects factor: ★★☆☆☆
‘Hangover factor’: ★☆☆☆☆
Overall: ★★★★
Sleep Supplement #2: Oleamide
Oleamide is another top sleep supplement on our list of supplements for sleep. It’s probably the most underrated supplement on this list, purely because it doesn’t get a fraction of the attention it deserves.
Oleamide is produced by your brain when your body is lacking sleep. Studies have shown that just a few hours of sleep deprivation increase your brain’s Oleamide concentration by up to four to six fold! [8] Your body has a natural process to convert oleic acid (olive oil is a good source) into Oleamide. [9]
Oleamide works wonders for relaxation and restStudies have found that Oleamide helps with the sleep process by interacting with a number of your brain’s biochemical systems for sleep. These include the GABA system[10] – which is a common target for sedatives and tranquilizers – and the cannabinoid receptor system.[11]
At relatively high doses, Oleamide is known to produce a ‘buzz’ feelings, presumably because of the way it interacts with systems in your brain.
Furthermore, studies have found that Oleamide is highly effective at reducing stress, which is always an important factor when looking at the top supplements for sleep.
The recommended Oleamide dosage is between 50-200mg daily.[12] Oleamide has been known to cause dizziness and reduced motor coordination at higher doses and it is not recommended to use this supplement if you plan on driving or operating heavy machinery.
Oleamide review for sleep:
Positive
Liftmode’s Oleamide: 99%+ puritySleepiness factor: ★★★★☆
Feel-good factor: ★★★☆☆
Sleep improvement factor: ★★★☆☆
Negative
Side effects factor: ★☆☆☆☆
‘Hangover factor’: ★★☆☆☆
Overall: ★★★1/2
Supplements for Sleep #3: Phenibut
Phenibut is one of the most well-known supplements for sleep available today! Developed by Russian scientists in the 1960s as an anxiolytic for use by astronauts, Phenibut is available today as a dietary supplement to help reduce stress and promote healthy sleep. [13]
Phenibut is one of the most powerful amino acid supplements available today. It is a potent selective GABA-A agonist, meaning it helps to reduce stress, improve mood, and promote healthy sleep highly effectively. [14]
Phenibut is great for producing calm and tranquilityThere are some important considerations to remember if you are thinking of using Phenibut. It needs to be used responsibly – the recommended dosage should never be exceeded, and it should not be used more than twice weekly. The dosage for Phenibut is between 500-2000mg per day.
Within the range of recommended doses, a lower dose is typically used to reduce stress and to improve mood and sociability. [15] A higher dose is used for sleep-enhancing effects. High doses of Phenibut may be associated with side effects like dizziness and lethargy.
Phenibut is sometimes considered to be a Nootropic substance, meaning it may help improve cognition and memory. Additionally, research shows that Phenibut acts as a neuroprotective and cardioprotective supplement. [16]
Phenibut review for sleep:
Positive
Phenibut HCl, 99+% Purity from LiftmodeSleepiness factor: ★★★☆☆
Feel-good factor: ★★★★★
Sleep improvement factor: ★★★★★
Negative
Side effects factor: ★★☆☆☆
‘Hangover factor’: ★★★☆☆
Overall: ★★★★1/2
Sleep Supplement #4: L-Theanine
L-Theanine is another of the top supplements for sleep – a natural and powerful compound derived from species of mushrooms and found in tea. L-Theanine is a calming and focusing amino acid supplement and is most commonly used for its remarkable ability to reduce stress and improve mood. [17]
L-Theanine goes great with caffeine, as the two have a synergistic relationship where L-Theanine helps to reduce the negative side effects of caffeine! [18] One way that L-Theanine works is through its effects on biochemical receptors and neurotransmitters. Studies have shown that L-Theanine effectively increases your brain’s serotonin, dopamine, and GABA neurotransmitters. [19]
L-Theanine is great for relaxation and boosting your mood!Furthermore, L-Theanine may have a protective effect on your brain cells.[20] Studies on children with ADHD have shown that L-Theanine is an effective supplement for promoting healthy sleep. [21]
The recommended dosage for L-Theanine is around 100-200mg, twice daily. [22]
“Liftmode’s L-Theanine is the most effective supplement that I have ever taken. There is no question of placebo effect…The thing I love most about this product, is that if taken before bed, I fall asleep faster, and always spring out of bed the next morning feeling extremely well rested…” - L-Theanine review on Liftmode by Paul
L-Theanine review for sleep:
Positive:
Liftmode’s L-Theanine, 99+% puritySleepiness factor: ★★☆☆☆
Feel-good factor: ★★★★☆
Sleep improvement factor: ★★★★★
Negative
Side effects factor: ☆☆☆☆☆
‘Hangover factor’: ☆☆☆☆☆
Overall: ★★★★1/2
Supplements for Sleep #5: Magnolia Bark Extract
Our final dietary supplement on the list of 2017’s top supplements for sleep is Magnolia Bark Extract, an ancient herbal remedy used in Eastern medicine to support a healthy mood and promote sleep. In Chinese medicine, Magnolia Bark was referred to as Houpu. [23]
The biochemical constituents of Magnolia Bark Extract include biphenols like Magnolol and Honokiol. These compounds have been shown to reduce levels of cortisol (the stress hormone) in your body and to help reduce feelings of stress and sadness. [24] Additionally, Magnolol and Honokiol have been shown to reduce bad breath! [25]
The beautiful Magnolia flowerA key way that Magnolia Bark Extract helps with sleep is by activating GABA-A receptors (in a similar way to Phenibut). Preliminary studies have shown a significant improvement in sleep, for both non-REM and REM sleep phases. [26]
A pure Magnolia Bark Extract has a recommended dosage range of 300-500mg per day. Magnolia Bark Extract is reportedly a very safe supplement for use and has very few side effects to be concerned about when taken at the appropriate dose. [27]
“I have bought this product several times and have been on it for 5 months… all I can testify is that it works, especially in combination with valerian root and 5-htp. there’s not a day that I don’t use it… no side effects in my experience. a good choice for someone looking for a natural source. 9/10 rating effectiveness!” – OMAR
Magnolia Bark Extract review for sleep:
Positive:
Magnolia Bark Extract from Liftmode, 95+% puritySleepiness factor: ★★☆☆☆
Feel-good factor: ★★★☆☆
Sleep improvement factor: ★★★★☆
Negative
Side effects factor: ★☆☆☆☆
‘Hangover factor’: ☆☆☆☆☆
Overall: ★★★
Conclusion: Top Dietary Supplements for Sleep
Supplements for sleep often have relaxing and tranquilizing effectsIn conclusion, this article has explored 2017’s top supplements for sleep. These supplements are mostly of natural origin and have been shown to improve both the quality of sleep and the length of time that it takes to fall asleep – in clinical studies and also through our own first-hand experience.
The most potent supplement for sleep in 2017 is Phenibut, a Russian-developed amino acid derivative that is often used to improve sociability and to reduce stress. Phenibut targets GABA-A receptors to help promote tranquility and restful sleep. At higher doses, Phenibut is a sedative and may cause dizziness and drowsiness.
Phenibut is closely followed by L-Theanine, a plant-derived substance found in mushrooms and tea. L-Theanine boosts your brain’s serotonin, dopamine and GABA neurotransmitters to produce mood-lifting effects with the potential to aid in healthy sleep.
We also recommend using Magnolia Bark Extract, 5-HTP, and Oleamide as other fantastic dietary supplements for sleep. Always make sure to stick to the recommended dosages and use the product as directed. Please note that these supplements are not intended to diagnose, treat, or cure any disease or ailment and are sold purely as dietary supplements.
Check out the top supplements for sleep!References:
[1] Hinz, M., Stein, A., Uncini, T., 5-HTP efficacy and contraindications, Neuropsychiatr Dis Treat. 2012; 8: 323–328.
[2] Griffonia simlicifolia, Examine.com, retrieved July 10, 2017
[3] Birdsall, T.C., 5-Hydroxytryptophan: a clinically-effective serotonin precursor, Altern Med Rev. 1998 Aug;3(4):271-80.
[4] Bowen, R., The Pineal Gland and Melatonin, Colorado State University, Vivo Pathology, available online, retrieved July 10, 2017
[5] Abbas, A., et al., A circadian rhythm sleep disorder: melatonin resets the biological clock, R Coll Physicians Edinb. 2010 Dec;40(4):311-3
[6] Breuss, M., Melatonin: Not a Magic Bullet for Sleep, 2012, DoctorOZ.com, retrieved on July 10, 2017
[7] 5-HTP, Examine.com, retrieved on July 10, 2017
[8] AS Basile et al., Characterization of the hypnotic properties of oleamide, Neuroreport. 1999 Apr 6;10(5):947-51
[9] Mueller, G.P., Driscoll, W.J., Biosynthesis of oleamide, Vitam Horm. 2009;81:55-78
[10] Yost, C.T., et al., Oleamide potentiates benzodiazepine-sensitive gamma-aminobutyric acid receptor activity but does not alter minimum alveolar anesthetic concentration, Anesth Analg. 1998 Jun;86(6):1294-300.
[11] Boger, D.L., et al., Oleamide: an endogenous sleep-inducing lipid and prototypical member of a new class of biological signaling molecules, Curr Pharm Des. 1998 Aug;4(4):303-14.
[12] Oleamide, Examine.com, retrieved on July 10, 2017
[13] Lapin, I., Phenibut (beta-phenyl-GABA): a tranquilizer and nootropic drug, CNS Drug Rev. 2001 Winter;7(4):471-81.
[14] Ziablintseva, E.A., Pavlova, I.V., [Influence of GABA agonist phenibut on the neuronal activity and interaction in hippocampus and neocortex in emotionally negative situations], Ross Fiziol Zh Im I M Sechenova. 2009 Sep;95(9):907-18.
[15] Shul'gina, G.I., Ziablitseva, E.A., [Effect of the GABA derivative phenibut on learning], Vestn Ross Akad Med Nauk. 2005;(2):35-40
[16] Vavers, E., The neuroprotective effects of R-phenibut after focal cerebral ischemia, Pharmacol Res. 2016 Nov;113(Pt B):796-801
[17] Nobre, A.C., et al., L-theanine, a natural constituent in tea, and its effect on mental state, Asia Pac J Clin Nutr. 2008;17 Suppl 1:167-8.
[18] Giesbrecht, T., et al., The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness, Nutr Neurosci. 2010 Dec;13(6):283-90.
[19] Nathan, P.J., et al., The neuropharmacology of L-theanine(N-ethyl-L-glutamine): a possible neuroprotective and cognitive enhancing agent, J Herb Pharmacother. 2006;6(2):21-30.
[20] Kakuda, T., Neuroprotective effects of theanine and its preventive effects on cognitive dysfunction, Pharmacol Res. 2011 Aug;64(2):162-8
[21] Lyon, M.R., et al., The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial, Altern Med Rev. 2011 Dec;16(4):348-54
[22] Theanine, Examine.com, retrieved July 10, 2017
[23] Dharmananda, S., Magnolia Bark, Institute for Traditional Medicine, Portland, Oregon, available online, retrieved on July 10, 2017
[24] Talbott, S.M., et al., Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects, J Int Soc Sports Nutr. 2013; 10: 37.
[25] American Chemical Society. “Sweet Magnolia: Tree Bark Extract Fights Bad Breath And Tooth Decay.” ScienceDaily. ScienceDaily, 20 November 2007.
[26] Chen, C.R., et al., Magnolol, a major bioactive constituent of the bark of Magnolia officinalis, induces sleep via the benzodiazepine site of GABA(A) receptor in mice, Neuropharmacology. 2012 Nov;63(6):1191-9
[27] Magnolia officinalis, Examine.com, retrieved July 10, 2017
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