Can’t Get to Sleep? Try These Natural Supplement Alternatives

Sleep Well Tonight With Melatonin

From conventional insomnia to irregular sleep disturbances such as the nocturnal awakenings frequently associated with more elderly individuals, melatonin has application in a wide variety of sleep-related complaints[2].

Melatonin occurs naturally within the body as part of the hormonal cycles associated with our circadian rhythm. Once released into the body, melatonin causes drowsiness and lowers our body temperature to make it exponentially easier to fall asleep[3].

It is also interesting to note that the endogenous release of melatonin can also be achieved to a lesser extent by simply sitting or lying in a darkened room for an extended period of time before going to bed[4].

Of course, this is not sufficient for everyone which is where supplemental melatonin enters the equation.

How to Take Melatonin

Supplemental melatonin is typically available in pill form, with serving sizes usually ranging between 1mg and 3mg.

It is generally advised that first time users or those who have not used melatonin for some time begin with a lower dose between 0.5mg and 1mg as there is simply no need to go higher than this unless sleep continues to evade you.

The dosages are to be taken roughly 30 – 60 minutes before bed so that you are already beginning to feel cooler and drowsier as you get into bed.

If no effects are achieved with a lower dose then you can begin to increase in intervals of 1mg or so, and dosages as high as 7 – 8mg have been reported with no adverse side effects. Please note, however, that it is highly, highly unlikely you will need to resort to doses higher than 3 – 5mg unless you are suffering from a severe case of insomnia.

The Case for 5-HTP

Another incredibly effective supplement that you might like to consider is 5-hydroxytryptophan, more commonly known as 5-HTP.

This potent sleep aid is a naturally occurring amino acid that is capable of interacting with the serotonin receptors in our brain, providing benefits in areas such as sleep quality, depression, anxiety, and even appetite suppression[5].

Even as far back as the 1980’s studies have been demonstrating the beneficial effects that 5-HTP supplementation can have on sleep cycles, with one placebo-controlled Japanese study showing benefits in doses as small as 200mg[6].

The Best Way to Take 5-HTP

As we have discovered above, 5-HTP can provide a variety of benefits, but if we’re looking solely at improving the onset, duration, and overall quality of our sleep then it is important to consider not just the dosage used, but the times at which we take this herbal sleep aid[7].

For sleep-enhancing purposes, it is generally advisable to use 5-HTP in a similar manner to how we would use melatonin, so taking a dose roughly an hour or so before you intend to sleep would be ideal.

Speaking anecdotally based on this present author’s experiences, it would be wise to take your dose of 5-HTP before you go to bed; this will allow you to feel the onset of drowsiness that is associated with doses of 200 – 300mg or higher.

Are There Any Side Effects From Using 5-HTP?

As far as the research community has been able to establish, the only side effects associated with 5-HTP are from long-term use[8].

The main reason for this is that over time, 5-HTP gradually depletes the catecholamines dopamine, norepinephrine, and epinephrine, and the depleted dopamine levels become, the less effective 5-HTP becomes as a sleep aid or antidepressant.

Catecholamines are very important compounds that are synthesized in the body from the amino acid L-tyrosine[9].

Compounds such as the aforementioned norepinephrine and epinephrine play an important role in the central nervous system as neuromodulators, while also providing some hormonal function when they enter the bloodstream.

Dopamine also functions as a hormone and neurotransmitter, and is directly related to the regulation of mood, cognition, and the reward centers of the human brain[10].

What this basically means is that excessive long-term use of 5-HTP should be avoided if at all possible because of two reasons:

Firstly, depletion of dopamine and other neuromodulators can have deleterious effects on the brain and nervous system, potentially leading to depression and other unpleasant disorders. Secondly, it is extremely important to gradually establish a healthy bedtime routine with effective methods of self-relaxation so that you can avoid becoming dependant on a sleep aid to enjoy restful sleep every night.

Simple yet effective activities that you can slowly incorporate into your routine include things like meditation, yoga, breath focus, quality nutrition, and a general emphasis on mindfulness and learning what your stressors are and what you need in place to be able to ‘wind down’ or ‘switch off’ in the evening.

Conclusion

Sleep is so important not just for our long-term health and wellbeing but also for our everyday happiness and productivity.

For this reason it is essential that you do not skimp on the amount of sleep you get or otherwise neglect the quality of your sleep; melatonin is the ideal supplement to achieve this.

Safe and scientifically proven time and time again, melatonin and 5-HTP provide a gentle yet no less powerful way of correcting your circadian rhythm and coaxing your body into deep, restful sleep every single night.

Try out your first dose of melatonin or 5-HTP today and you’ll surely never look back!