As people age, they often report problems falling asleep and enjoying good quality, renewing sleep. This happens for several reasons, as many changes occur in the brain’s sleep centre, the hypothalamus, around age 40, that make falling asleep and achieving good quality sleep more difficult. For instance, certain clusters of brain cells in the sleep centre start dying off around age 40, and certain brain chemicals decline that help with wake-sleep cycles, such as galanin, orexin and of course, melatonin – which steadily declines as we get older. Some people have discovered that taking low dose melatonin can help improve sleep quality and shorten the time required to fall asleep. But melatonin on its own is often not a complete, natural solution for many people.

Studies have shown that two other natural agents can also help, which include 5HTP (5-hydroxytryptophan) and GABA (gamma amino butyric acid). We know that 70% of ingested 5HTP crosses the blood brain barrier to enter the brain, where it is converted into serotonin. From there, some serotonin gets converted to melatonin. Serotonin helps to sedate us, suppresses appetite and elevates mood – the” feel good” brain chemical. But it also helps us sleep better, as has been shown in human clinical studies where 5HTP supplementation has been used to treat sleep disorders. The brain naturally makes GABA, which stimulates brain GABA receptors, and in turn this creates drowsiness and sedation enabling us to fall asleep. Sleeping medications like Valium and Ativan (benzodiazepine drugs) work by stimulating GABA receptors. But these drugs have many side effects and can create dependency and addiction problems. Animal studies have shown that GABA supplementation can help to overcome caffeine-induced insomnia. The same is true for 5HTP. And like melatonin, neither 5HTP or GABA causes dependency or addiction, and are very safe, non-toxic, natural substances.

In the year 2010 a double-blind, placebo-controlled human study, published in the American Journal of Therapeutics, showed that providing patients who had sleep disorders with a supplement containing both 5HTP and GABA helped patients fall asleep faster (32 mins down to 19 mins) and it increased their sleep duration by more than one hour and improved their quality of sleep. None of the patients receiving the placebo experienced any of these sleep-enhancing improvements. Sleep is a very important health modulator. Good quality sleep improves your immune system, brain function, mood and feeling of wellbeing, and enables to you to be more productive throughout the day. Certainly, good sleep hygiene can really help you achieve better sleep, such sleeping in a dark room, avoiding blue lighting emitting electronic devices in your bedroom, comfortable temperature, avoiding caffeine late in the day, avoiding or reducing alcohol intake, not smoking and engaging in regular aerobic and strength training exercise. These are all key modulators of sleep quality and duration. In terms of dietary supplements that can help, I personally suggest a combination supplement for those over 40 years of age that contains:

• Melatonin
• 5HTP (5-hydroxytryptophan)
• GABA (gamma amino butyric acid)
• Bacopa monnieri (which, like melatonin protects the brain against free radicals and improves memory consolidation)

Ok don’t forget that we spend one-third of our lives sleeping and that most of us need 7-8.5 hours per night (or within a 24- hour period if doing shift work). Make good sleep habits a part of your health and wellness program, and consider taking a supplement containing melatonin, 5HTP, GABA and Bacopa monnier one hour before bedtime if you are over 40 years of age, to enhance your ability to fall asleep, achieve good quality sleep, and support your brain health, which these ingredients all do in various ways. I have attached the references for the 5HTP and GABA studies in the text below.

Thanks for watching and I’ll see you next time.

References:

Shell W et al. A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. Am J Ther. 2010, 17(2): 133-139. A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep – PubMed

Sutanto C.N. et al. The impact of 5-hydroxytryptophan supplementation on sleep quality and gut microbiota composition in older adults: A randomized controlled trial.

https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00010-4/abstract

Hong K et al. Two combined amino acids promote sleep activity in caffeine-induced sleep model systems.  Nutr Res Pract. 2018, 12 (3); 208-214. Two combined amino acids promote sleep activity in caffeine-induced sleepless model systems – PMC

Eat Smart, Live Well, Look Great,
Dr. Meschino