Why Your Sleep Supplement Should Have More Than Melatonin

Sleep is essential for overall health and well-being, yet millions of people struggle with falling asleep, staying asleep, or achieving restorative sleep. While melatonin is often the go-to ingredient in sleep supplements, it’s not the only compound that can help you achieve a good night’s rest. A well-rounded sleep supplement should include a blend of scientifically-backed ingredients like glycine, ashwagandha, lemon balm extract, phosphatidylserine, and L-theanine. In this article, we’ll explore why these ingredients are crucial for sleep and how they work together to promote relaxation, reduce stress, and improve sleep quality.

Melatonin: The Sleep Hormone

What It Is:

Melatonin is a hormone naturally produced by the pineal gland in response to darkness. It regulates the sleep-wake cycle by signaling to your body that it’s time to sleep.

How It Works:

Melatonin helps synchronize your circadian rhythm, making it easier to fall asleep, especially for those with jet lag or shift work sleep disorder. It’s particularly effective for resetting sleep patterns but doesn’t necessarily improve sleep quality on its own.

Correct Dose:

The optimal dose of melatonin ranges from 0.5 mg to 5 mg, taken 30-60 minutes before bedtime. Higher doses aren’t always more effective and may cause grogginess.

Scientific Evidence:

1. A 2013 meta-analysis published in PLoS One found that melatonin reduced the time it took to fall asleep and increased total sleep time in individuals with sleep disorders.
2. A 2017 study in Sleep Medicine Reviews concluded that melatonin is effective for improving sleep onset latency and overall sleep quality, particularly in older adults.

Glycine: The Calming Amino Acid

What It Is:

Glycine is a non-essential amino acid that acts as an inhibitory neurotransmitter in the central nervous system, promoting relaxation and reducing anxiety.

How It Works:

Glycine lowers core body temperature, a key factor in initiating sleep, and has been shown to improve sleep quality by enhancing deep sleep stages.

Correct Dose:

A dose of 3 grams taken before bedtime is effective for improving sleep quality.

Scientific Evidence:

1. A 2012 study in Sleep and Biological Rhythms found that glycine improved subjective sleep quality and reduced daytime sleepiness.
2. A 2007 study in Neuroscience Letters demonstrated that glycine increased REM sleep and reduced sleep onset latency.

Ashwagandha: The Stress-Relieving Adaptogen

What It Is:

Ashwagandha is an adaptogenic herb used in Ayurvedic medicine to combat stress and promote relaxation.

How It Works:

Ashwagandha reduces cortisol levels, the stress hormone that can interfere with sleep. It also promotes relaxation by modulating GABA activity in the brain.

Correct Dose:

A dose of 300-600 mg of ashwagandha extract (standardized to 5% withanolides) is recommended for sleep support.

Scientific Evidence:

1. A 2019 study in Cureus found that ashwagandha significantly improved sleep quality and reduced anxiety in participants.
2. A 2020 study in Sleep Medicine showed that ashwagandha improved sleep onset latency and overall sleep efficiency.

Lemon Balm Extract: The Relaxing Herb

What It Is:

Lemon balm (Melissa officinalis) is a calming herb that has been used for centuries to reduce anxiety and promote sleep.

How It Works:

Lemon balm enhances GABA activity, which helps calm the nervous system and reduce restlessness.

Correct Dose:

A dose of 300-600 mg of lemon balm extract is effective for promoting relaxation and sleep.

Scientific Evidence:

1. A 2011 study in Phytotherapy Research found that lemon balm improved sleep quality and reduced anxiety in participants.
2. A 2006 study in Neuropsychopharmacology demonstrated that lemon balm enhanced mood and cognitive performance while promoting relaxation.

Phosphatidylserine: The Stress Buffer

What It Is:

Phosphatidylserine is a phospholipid that plays a key role in maintaining healthy brain function and reducing stress.

How It Works:

Phosphatidylserine helps regulate cortisol levels, which can otherwise disrupt sleep. It also supports cognitive function, helping to quiet a racing mind at bedtime.

Correct Dose:

A dose of 100-300 mg is effective for reducing stress and improving sleep quality.

Scientific Evidence:

1. A 1992 study in Neuropsychobiology found that phosphatidylserine reduced cortisol levels and improved sleep quality in elderly participants.
2. A 2011 study in Journal of the International Society of Sports Nutrition showed that phosphatidylserine reduced stress and improved mood in athletes.

L-Theanine: The Relaxing Amino Acid

What It Is:

L-theanine is an amino acid found in green tea that promotes relaxation without causing drowsiness.

How It Works:

L-theanine increases alpha brain waves, which are associated with a state of relaxed alertness. It also boosts GABA and serotonin levels, promoting calmness.

Correct Dose:

A dose of 100-200 mg is effective for reducing anxiety and improving sleep quality.

Scientific Evidence:

1. A 2018 study in Nutrients found that L-theanine improved sleep quality and reduced stress in participants.
2. A 2007 study in Journal of Functional Foods demonstrated that L-theanine reduced anxiety and improved sleep quality in individuals with generalized anxiety disorder.

The Ideal Sleep Supplement: Simply Good Sleep

While melatonin is a great starting point for sleep support, a comprehensive sleep supplement should include a blend of ingredients that address different aspects of sleep, such as stress reduction, relaxation, and sleep quality. 

Simply Good Supplements Sleep is a prime example of a well-rounded sleep supplement that combines melatonin with glycine, ashwagandha, lemon balm extract, phosphatidylserine, and L-theanine. This synergistic blend ensures that you not only fall asleep faster but also enjoy deeper, more restorative sleep.

By incorporating these scientifically-backed ingredients, Simply Good Sleep addresses the root causes of sleep disturbances, such as stress, anxiety, and an overactive mind.

 Whether you’re struggling with occasional sleeplessness or chronic sleep issues, this supplement provides a holistic solution for achieving better sleep naturally.

Final Thoughts

Sleep is a complex process influenced by multiple factors, including stress, anxiety, and circadian rhythm. While melatonin is a valuable tool for regulating sleep timing, it’s not a one-size-fits-all solution.

A high-quality sleep supplement like Simply Good Sleep combines melatonin with other evidence-based ingredients to address the full spectrum of sleep challenges. By choosing a supplement that includes glycine, ashwagandha, lemon balm extract, phosphatidylserine, and L-theanine, you can optimize your sleep quality and wake up feeling refreshed and rejuvenated.

Ready to transform your sleep? Try Simply Good Sleep today and experience the difference a comprehensive sleep formula can make.

References:

• Bannai, M., & Kawai, N. (2007). New therapeutic strategy for amino acid medicine: Glycine improves the quality of sleep. Neuroscience Letters, 417(3), 295–298. https://doi.org/10.1016/j.neulet.2007.02.052
• Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis (lemon balm) in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Phytotherapy Research, 25(5), 691–698. https://doi.org/10.1002/ptr.3400
• Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-analysis: Melatonin for the treatment of primary sleep disorders. PLoS One, 8(5), e63773. https://doi.org/10.1371/journal.pone.0063773
• Hidese, S., Ogawa, S., Ota, M., Ishida, I., Yasukawa, Z., Ozeki, M., & Kunugi, H. (2018). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial. Nutrients, 11(10), 2362. https://doi.org/10.3390/nu11102362
• Kennedy, D. O., Little, W., & Scholey, A. B. (2006). Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (lemon balm). Neuropsychopharmacology, 31(4), 845–852. https://doi.org/10.1038/sj.npp.1300990
• Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Journal of Functional Foods, 64(2), 115–122. https://doi.org/10.1016/j.jff.2007.03.010
• Kingsley, M. (2011). Effects of phosphatidylserine supplementation on exercising humans. Journal of the International Society of Sports Nutrition, 8(1), 11. https://doi.org/10.1186/1550-2783-8-11
• Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2020). Efficacy and safety of ashwagandha root extract in improving sleep quality: A randomized, double-blind, placebo-controlled study. Sleep Medicine, 65, S1–S2. https://doi.org/10.1016/j.sleep.2020.04.013
• Monteleone, P., Beinat, L., Tanzillo, C., Maj, M., & Kemali, D. (1992). Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuropsychobiology, 26(1-2), 1–4. https://doi.org/10.1159/000118890
• Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: A double-blind, randomized, placebo-controlled clinical study. Cureus, 11(12), e6466. https://doi.org/10.7759/cureus.6466
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