Sleep & Cognition

Overview

Deep, stable sleep is essential for memory consolidation, brain plasticity, and nervous system regeneration.
Natural supplements can help maintain this balance by modulating key neurotransmitters (GABA, serotonin, dopamine) and regulatory minerals that support the nervous system.

Key Nutritional Supports

1. 5-HTP (Serotonin Precursor)

• Promotes mental relaxation and helps with sleep onset.
• Supports daytime mood and nighttime rest.

Typical dose: 50–200 mg in the evening.
Evidence: moderate.
⚠️ Do not combine with SSRIs or other antidepressants.

2. GABA (Gamma-Aminobutyric Acid)

• Inhibitory neurotransmitter that reduces excessive neuronal activity.
• Helps fall asleep faster and reduces nighttime awakenings.

Typical dose: 200–500 mg before bedtime.
Evidence: moderate to variable depending on bioavailability.

3. Melatonin

• Regulates the circadian rhythm and helps restore a healthy sleep–wake cycle.
• Especially useful for jet lag or shift work.

Typical dose: 0.5–3 mg taken 30–60 min before bed.
Evidence: high.
💡 Lower doses (0.3–1 mg) are often more effective than higher ones.

4. Magnesium (Bisglycinate, Malate)

• Supports muscle relaxation and nervous system balance.
• May reduce nocturnal cramps and improve overall sleep quality.

Typical dose: 200–400 mg/day.
Evidence: high.

5. Glycine

• Calming amino acid that lowers body temperature to facilitate sleep.
• Helps prolong deep sleep cycles.

Typical dose: 3 g before bedtime.
Evidence: moderate.

6. L-Theanine

• Amino acid from green tea that induces an alpha-wave calm state.
• Improves sleep quality without sedation.

Typical dose: 100–200 mg, alone or with caffeine.
Evidence: moderate.

Natural Synergies

🟢 Proven Benefits

• Improves deep sleep quality and brain recovery.
• Promotes clear and focused mornings.
• Reduces nighttime stress and intrusive thoughts.
• Supports neuroplasticity and memory.

🟡 Still Under Study

• Oral GABA bioavailability remains variable.
• Few long-term studies on multi-ingredient combinations.
• Effectiveness depends on sleep routine and consistent bedtime habits.

🔴 What It Doesn’t Do

• Does not replace proper sleep hygiene.
• Not a chemical sedative.
• Does not treat severe insomnia or neurological disorders.

⚠️ Risks & Interactions

• Consult a healthcare professional before use if you are taking antidepressants, sedatives, or have neurological conditions.
• Effects may add up with calming or sleep medications.

✅ Quality Tips

• Prefer pure formulas without hidden stimulants.
• Check melatonin doses — often too high in supplements.
• Combine with a sleep routine: dim light, no screens, cool temperature.
• Avoid prolonged daily melatonin use without medical guidance.

Sources

• https://ods.od.nih.gov/
• https://www.canada.ca/en/health-canada.html
• https://examine.com/supplements/
• https://pubmed.ncbi.nlm.nih.gov/
• PubMed — Neurotransmitters and Sleep Quality
• Examine.com — GABA, 5-HTP, and Magnesium for Sleep
• NIH/ODS — Melatonin Fact Sheet