Humans have found a variety of substances that can quell anxiety and support sleep. Some are more effective than others, and some, although effective in the short run, can exacerbate problems in the long run. Here, we have selected three supplements to explore in more detail — selected based on their effectiveness at promoting sleep and relaxation, safety profile, and low incidence of associated negative side effects when taken at appropriate doses.
- L-Theanine for Sleep & Stress: L-Theanine is a compound found in green tea, which helps to promote calmness and counteract the anxiousness that sometimes accompanies caffeine consumption. Widely used in Japan, this amino acid found in green tea is gaining popularity in North America to help individuals cope with stressful circumstances. Studies report that L-theanine is associated with acute beneficial effects on mental state, including reduced stress, and improvements in attention, mood, and sleep quality. L-Theanine elevates GABA levels and regulates serotonin and dopamine, neurotransmitters that regulate mood and cognitive ability. L-theanine may also act on the hippocampus, which has a role in learning and memory. L-theanine has been reported to reduce cortisol levels, although this seems to be a short-term effect as cortisol levels normalize over time. L-theanine is thought to be broadly safe, with very few reports of adverse reactions. The supplement may interact with blood pressure medications or stimulants used to treat ADHD. Doses that are too high can result in upset stomach, nausea, and irritability.
- Magnesium for Sleep & Stress: Magnesium is a key mineral for the body, involved in hundreds of metabolic processes that maintain normal functioning. Modern farming techniques have reduced the availability of magnesium in the soil and, subsequently, the levels of magnesium that we consume through our foods. A 2016 study reported that 48% of Americans of all ages ingest less magnesium from food and beverages than their respective Estimated Average Requirement (EAR). This is concerning given that low levels of magnesium have been linked to chronic inflammation, oxidative stress, and many illnesses, including fibromyalgia and chronic fatigue syndrome. Although researchers do not yet fully understand the relationship between magnesium and sleep, animal studies have correlated magnesium deficiency with anxious and depressive behavior and is associated with poor sleep quality and insomnia. During periods of acute stress, magnesium moves from the intracellular to the extracellular space and is excreted in higher levels through urine. While this initially helps to protect the body from stress, it can lead to hypomagnesemia and exacerbate the effects of stress. Magnesium is involved in several processes that help to reduce the activity of the nervous system. It reduces the availability of excitatory neurotransmitters by inhibiting their release or increasing reuptake, interrupts the activity of excitatory receptors (i.e. NMDA receptors), and boosts the activity of inhibitory receptors (i.e. GABA receptors), amongst a number of other inhibitory reactions, including preventing or decreasing oxidative stress resulting from psychological stress. Foods that have higher levels of magnesium include whole grain products, green vegetables, nuts and seeds, legumes, fruit, berries, pork, chicken, fish and dairy. Some meats and cereal products are now fortified with magnesium, to make up for the deficiency in the soils. Taken in appropriate doses, magnesium supplements are generally safe for healthy people, although they can interact with certain medications. Doses over 350 milligrams per day may result in diarrhea, cramping, or nausea.
- Lavender for Sleep & Stress: Lavender is a strong-smelling plant with a wide range of uses in traditional medicine — treating parasites, burns, bites, and spasms, as well as inducing relaxation. There is a growing body of evidence demonstrating the beneficial effects of lavender related to sleep and calmness. Lavender has been associated with decreased symptoms of anxiety, reductions in blood pressure, body temperature, and heart rate, and increased relaxation, sedation, and sleep quality. A major component of lavender is linalool. Lavender and linalool have been found to weakly inhibit the cholinergic system, which may modulate the analgesic, anti-anxiety, antidepressant and anticonvulsant effects of lavender. Lavender also acts on GABA receptors, which inhibit neurotransmission and quiet the nervous system. A clinical study on four geriatric patients who were dependent on sleep aids found that lavender oil could temporarily restore sleep quality when sleep aids were stopped. In addition, some animal studies seem to suggest that lavender may improve motor performance, seemingly through action on the dopamine system. Lavender oil can be applied to the skin, inhaled through aromatherapy, or consumed as a capsule. It is safe for short-term usage, although long-term safety has not been established. Some individuals are allergic to lavender and should not use the supplement. Oral usage may result in indigestion, upset stomach or nausea, and topical usage may irritate the skin of some users.