Sleep Powder

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Sleep regulation can be described as our ability to fall asleep, stay asleep, and go through adequate durations of the different stages of sleep in the appropriate order. While our Sleep Powder formulation may benefit all of these different aspects of sleep health, the ingredients have been specifically selected to particularly aid in staying asleep soundly through the night:


Glycine:
- Sleep Quality: Glycine supplementation has been studied for its potential to improve sleep quality by promoting a sense of calm and reducing the time it takes to fall asleep.
- Neurotransmitter Regulation: Glycine acts as an inhibitory neurotransmitter in the central nervous system, contributing to relaxation and the regulation of sleep patterns.

Tart Cherry Powder and Tart Cherry Extract:
- Melatonin Precursor: Tart cherries naturally contain melatonin, which can aid in regulating sleep patterns. Consuming tart cherries or their extracts may indirectly support better sleep.
- Antioxidant Properties: Tart cherries are rich in antioxidants, particularly anthocyanins, which help protect cells from oxidative stress and inflammation.
- Anti-Inflammatory: These cherry components have been studied for their potential to reduce inflammation, which may be beneficial for recovery and overall health.

Magnesium Glycerophosphate:
- Relaxation: Adequate magnesium intake is associated with relaxation and reduced muscle tension, making it potentially beneficial for promoting better sleep and managing stress.
- Mineral Support: Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health.

5-HTP:
- Sleep Aid: By increasing serotonin levels, 5-HTP may contribute to better sleep quality and the regulation of sleep patterns.
- Serotonin Precursor: 5-HTP (5-Hydroxytryptophan) is a naturally occurring amino acid and a precursor to serotonin, a neurotransmitter that regulates mood and sleep.
- Mood Enhancement: 5-HTP supplementation may help improve mood, reduce symptoms of depression, and support emotional well-being.

Melatonin:
- Sleep Regulation: Melatonin is a hormone produced by the pineal gland in the brain that plays a central role in regulating the sleep-wake cycle.
- Sleep Aid: Melatonin supplements are commonly used to help individuals fall asleep faster, adjust to different time zones (e.g., for travel or shift work), and improve sleep quality.
- Circadian Rhythm Control: Melatonin helps maintain the body's circadian rhythm, which is essential for overall sleep and wakefulness.

These five ingredients help promote relaxation, support healthy sleep patterns, and provide antioxidant and anti-inflammatory benefits. This blend may be particularly useful for individuals looking to enhance their sleep quality, manage stress, or recover from physical activity. However, it's important to follow recommended dosages and consult with a healthcare provider, especially if you have specific health concerns or are taking medications.

Add 1 tablespoon of Sleep Powder to 8 ounces of room temperature water 2 hours before bed, or as recommended by your healthcare practitioner.

Per 1 tablespoon serving:
Glycine 5g
Tart Cherry Powder 5g
Tart Cherry Extract 1.5g
Magnesium Glycerophosphate 750mg
5-HTP 75mg
Melatonin 0.3mg

Glycine is an amino acid that is naturally produced by the body. It acts as an inhibitory neurotransmitter in the central nervous system, and is thought to contribute to the regulation of sleep patterns via its action on NMDA receptors in a part of the brain called the suprachiasmatic nucleus (SCN). Multiple studies have found that individuals supplementing with glycine tend to fall asleep and reach slow wave sleep faster, wake fewer times during the night, report feeling more refreshed and less fatigued the following day, and perform better in psychomotor and cognitive function tasks the following day. 1

Tart Cherry Powder and the associated extract are derived from Montmorency cherries, a fruit that is very high in antioxidants and various other nutrients and has, as a result, been the focus of studies investigating its potential for a variety of health benefits. As it pertains to sleep health, tart cherries naturally contain melatonin, a hormone produced in the body that helps regulate sleep patterns. Consumption of tart cherries also seems to improve availability of L-tryptophan, an amino acid that the body uses as a precursor to synthesize melatonin. Multiple studies have found that individuals supplementing with tart cherry demonstrated increased sleep duration as well improved markers of sleep quality. 2

Magnesium glycerophosphate is an organic salt form of the electrolyte mineral magnesium that has been shown to have greater bioavailability and greater tolerability by the GI system than many other forms of magnesium. It is thought to influence sleep health via several pathways: it is involved in the synthesis of melatonin, the hormone responsible for regulating the sleep-wake cycle, it can promote feelings of calm and relaxation by acting as an antagonist of NMDA receptors, and it can aid muscle relaxation by opposing the effects of calcium, which is responsible for inducing muscle contraction. Longitudinal analysis of almost 4,000 subjects from the CARDIA study noted that greater dietary magnesium intake was associated with longer sleep duration and better sleep quality. Several trials in humans have found that supplemental magnesium can enhance sleep quality, particularly in those who are deficient and/or consume less than the Estimated Average Requirement (EAR). 3

5-hydroxytryptophan (5-HTP) is a naturally-occuring amino acid that is a direct precursor to the neurotransmitter serotonin and supplementation has been shown to be effective in boosting levels of the neurotransmitter in the body. Serotonin is known to exert influence over sleep processes, and it is also a precursor for the hormone melatonin, which is responsible for regulating the sleep-wake cycle. As a result, 5-HTP has been investigated for potential beneficial effects on sleep regulation. Multiple studies on individuals with sleep disorders suggest that 5-HTP supplementation can improve markers of sleep quality and sleep architecture in this population, while depletion of 5-HTP and its precursor, L-tryptophan, may have the opposite effect. Research in healthy subjects is more scant; one study on found that consumption of a supplement of 5-HTP combined with GABA reduced the time to fall asleep, increased sleep duration, and improved sleep quality. 4

Melatonin is a neurohormone that is naturally produced by the pineal gland in the brain in response to darkness; it is responsible for regulating the body's sleep-wake cycle. Numerous studies have demonstrated melatonin's ability to decrease the time it takes to fall asleep and improve sleep quality. It has been shown to be particularly effective in individuals with both short-term and long-term abnormal sleep patterns, such as those suffering from jet lag or those who engage in late night shift work. 5

*While these potential benefits sound promising, more comprehensive human studies are needed to confirm them. In addition, the effects of these compounds can vary based on several factors, including dosage, interindividual phyiological differences, and the presence of other exogenous compounds. It is important to consult a health care professional before starting a new supplement--particularly if you have been diagnosed with a medical condition and/or are taking medication or other exogenous substances--to ensure that no contraindications or potential for adverse reactions may exist.


References:

1. Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012 Apr 18;3:61. doi: 10.3389/fneur.2012.00061. PMID: 22529837; PMCID: PMC3328957.

2. Chung J, Choi M, Lee K. Effects of Short-Term Intake of Montmorency Tart Cherry Juice on Sleep Quality after Intermittent Exercise in Elite Female Field Hockey Players: A Randomized Controlled Trial. Int J Environ Res Public Health. 2022 Aug 18;19(16):10272. doi: 10.3390/ijerph191610272. PMID: 36011907; PMCID: PMC9408103.

3. Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022 Apr 11;45(4):zsab276. doi: 10.1093/sleep/zsab276. PMID: 34883514; PMCID: PMC8996025.

4. Shell W, Bullias D, Charuvastra E, May LA, Silver DS. A randomized, placebo-controlled trial of an amino acid preparation on timing and quality of sleep. Am J Ther. 2010 Mar-Apr;17(2):133-9. doi: 10.1097/MJT.0b013e31819e9eab. PMID: 19417589.

5. Chan V, Lo K. Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis. Postgrad Med J. 2022 Apr;98(1158):285-293. doi: 10.1136/postgradmedj-2020-139319. Epub 2021 Jan 13. PMID: 33441476.

Our source is always transparent. We don’t use any ingredients that haven’t been 3rd party tested for purity, potency, microbiological content, residual solvents and heavy metals.