Better Nutrition December 2019

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4. Valerian, a perennial herb used for
centuries to treat anxiety, stress, and
insomnia, is rich in valerenic acids and
valepotriates—compounds that are thought
to promote sleep by influencing GABA
and serotonin. Studies show that
300–900 mg of valerian taken
before bed can shorten the
time it takes to fall sleep,
increase total sleep time,
reduce nighttime waking,
and improve subjective
sleep quality. In one
study, valerian worked
as well as oxazepam,
a prescription drug for
insomnia and anxiety.
5. Lemon balm, a member of the mint
family, is traditionally used to reduce
stress and enhance sleep. It’s rich in a
variety of active components, including
flavonoids, polyphenolic compounds,
and others, that are thought to influence
GABA and impact other neurotransmitters
to promote a sedative and calming effect.
Studies show that lemon balm can calm
anxiety and stress, decrease restlessness,
and promote sleep. It may be most effective
when used with valerian—some studies
show that a combination of valerian
and lemon balm significantly improved
quality of sleep without causing morning
drowsiness or “hangover.”
6. 5-HTP (5-hydroxytryptophan) is
naturally produced by the body from
tryptophan as a step in the process of
making serotonin. It’s also indirectly
involved in the production of melatonin.
Because 5-HTP is effective at easing
anxiety and improving mood, it may be
especially helpful for insomnia related
to anxiety or depression. Other studies
suggest that 5-HTP can treat symptoms
of fibromyalgia, a condition that causes
chronic pain and is often linked with
sleep disturbances. Other studies suggest
that 5-HTP may be especially effective
when combined with GABA; one study
found that the combination shortened
Did You
Know?
Studies show that taking
magnesium before bed
can reduce the time
it takes to fall
asleep.
the time it took to fall asleep and increased
sleep duration.
7. Curcumin, the active compound
in turmeric root, can promote sleep in
several ways. Research suggests that up
to 88 percent of people with chronic
pain also have sleep disorders,
and at least half of all people
with insomnia suffer from
chronic pain. Studies
show that curcumin can
ease arthritis and other
kinds of pain frequently
linked with disturbed
sleep. Curcumin may also be
effective in treating depression
and anxiety, important if sleeplessness
is caused by mood disorders.
8. L-theanine, an amino acid found in
green tea, can reduce stress and anxiety,
promote relaxation, ease depression, and
encourage sleep. Several studies suggest
that L-theanine can improve insomnia and
enhance self-reported sleep satisfaction.
It may be especially useful for encouraging
sleep in people with certain psychiatric
or cognitive disorders. In one study,
400 mg of L-theanine was shown to be
safe and effective in improving sleep
quality in boys diagnosed with ADHD.
Other studies show that a combination
of L-theanine and GABA decreased the
time it took to fall asleep and improved
sleep quality and duration better than
either supplement alone.
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PICKS
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Stress-
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Life
Seasons
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Support
Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.