By Dr. Laura Whipple DC
Los Alamos
As a continuation of last week’s column on good sleep habits and tips to improve sleep, I discuss supplements that are safe and have been studied for their sleep benefits. Each of these may be taken alone or combined in a sleep formula.
L-Theanine
Promotes a rise in calming brain chemicals dopamine, serotonin and GABA while lowering the levels of anxiety causing chemicals. These chemicals known as neurotransmitters help us focus, relax and sleep. L-theanine is found in green and black teas and can also be purchased in supplement form. L-theanine promotes alpha waves which are produced by the brain when we meditate. Because L-theanine is not a sedative and instead promotes relaxation, it can also be used during the day to help with focus, especially if we are stressed or anxious. Dose 50-200mg/2x per day.
Melatonin
Melatonin is naturally produced by the pineal gland in the brain. The pineal gland regulates our sleep/wake cycle and is stimulated by light hitting our eyes. Melatonin production is increased when it is dark outside and decreased when the eyes detect light. The best way to take melatonin is 30 minutes before bed. This works for shift workers as well. The key with melatonin supplementation is to ensure a dark environment with blackout drapes or an eye mask. Melatonin’s effect is not dose dependent and taking more does not result in deeper sleep. Dose 500 mcg to 5 mg 30 minutes before bed.
Valerian Root
Multiple studies show that the herb valerian reduces the time it takes to fall asleep and improves quality of sleep through the night. Valerian slows down the breakdown of GABA in the brain which results in a calming effect overall. When valerian is combined with the herb lemongrass a synergistic effect occurs which can further improve sleep. Valerian has a terrible smell and most people can only tolerate it in capsule form. It can take up to two weeks before the herb starts working. Dose 200-600 mg 1 hour before bed. Avoid during pregnancy.
Passiflora Incarnata
Passiflora is an herb that is widely used in South America for pain, sleep and anxiety. Studies show that this herb is similar to valerian root and slows down GABA breakdown in the brain resulting in a calming effect. Sleep studies show that passiflora increases the time spent in deep sleep. It can take up to two weeks before the herb starts working. Dose 400-800 mg 1 hour before bed. Avoid during pregnancy.
A note on GABA: Synthetic GABA can be purchased in supplement form but it is not well absorbed when taken orally. L-theanine, valerian root and passiflora are much more effective at raising the natural GABA produced by our own brain.
Dr. Laura Whipple has a BSc in Neuroscience and is a Doctor of Chiropractic. She has been in practice for 20 years and has recently joined Dr. Lenz and Dr. Savoia at the Los Alamos Chiropractic Center. Dr. Whipple’s practice focuses on posture and performance using a combination of soft tissue release, adjustments and exercise recommendations. She also coaches patients on self-care and body awareness so they can manage themselves in between visits. Los Alamos Chiropractic Center is in the Mary Deal building on Trinity Drive.