Lights Out - Eng

TO PROMOTE DEEP SLEEP

CONTENTS Passion Flower................................................... 3 Valerian Root...................................................... 6 Chamomile Flower.......................................... 12 Tart Cherry ....................................................... 14 L-Trytophan ..................................................... 17 L-Theanine ....................................................... 19 Gamma Aminobutyric Acid .......................... 22 Magnesium Bisglycinate ............................... 24

Passion Flower Passion flower is a variety of exotic vine flower with curly purple or blue tentacle-like petals. Passion flower grows throughout South America and some parts of the southern United States. It is part of the Passiflora family, which also includes passion fruit. People have used one variety of passion flower, Passiflora incarnata (P. incarnata), since the 16th century for medicinal purposes. Early studies suggest it might help relieve insomnia and anxiety. It appears to boost the level of gamma-aminobutyric acid (GABA) in your brain. This compound lowers brain activity, which may help you relax and sleep better. In a trial published in Phytotherapy Research, participants drank a daily dose of herbal tea with purple passion flower. After seven days, they reported improvements in the quality of their sleep. The researchers suggest that purple passion flower may help adults manage mild sleep irregularities[1]. 8 most potent herbs & nutrition to promote deep sleep 3

Some trials suggest that purple passion flower may also relieve anxiety. A study reported in the journal Anesthesia and Analgesia examined its effects on patients scheduled for surgery. Patients who consumed it reported less anxiety than those who received a placebo[2]. www.nhf.com.my 8 most potent herbs & nutrition to promote deep sleep 4

A Japanese research done in 2017 suggested that P. incarnata can have a positive effect on sleep patterns. They concluded that Passion flower extract Induces High-amplitude Rhythms without Phase Shifts in the Expression of Several Circadian Clock Genes in Vitro and in Vivo3. Passion flower reduced the time it took to fall asleep and increased the duration of sleep. One study in rats found that P. incarnata significantly increased slow-wave (deep) sleep, reduced rapid eye movement sleep, and helped the rats fall asleep more quickly[4]. www.nhf.com.my 8 most potent herbs & nutrition to promote deep sleep 5

Valerian Root Valeriana officinalis, commonly known as Valerian, is an herb native to Asia and Europe. Flowers from the valerian plant were used to make perfume centuries ago, and the root portion has been used in traditional medicine for at least 2,000 years. Interestingly, the name “Valerian” is derived from the Latin verb Valere, which means “to be strong” or “to be healthy.” Valerian root contains a number of compounds that may promote sleep and reduce anxiety. These include Valerenic acid, isovaleric acid and a variety of antioxidants. Valerian has received attention for its interaction with gamma- aminobutyric acid (GABA), a chemical messenger that helps regulate nerve impulses in your brain and nervous system. Valerenic acid has been found to inhibit the breakdown of GABA in the brain, resulting in feelings of calmness and tranquillity. 8 most potent herbs & nutrition to promote deep sleep 6

This is the same way anti-anxiety medications like Valium and Xanax work, but without the harmful side effects[5]. Valerian root also contains the antioxidants Hesperidin and Linarin, which appear to have sedative and sleep-enhancing properties[6]. Many of these compounds may inhibit excessive activity in the amygdala, a part of the brain that processes fear and strong emotional responses to stress. www.nhf.com.my 8 most potent herbs & nutrition to promote deep sleep 7

Staying calm while under stress can be difficult. Research suggests that valerian root may help ease anxious feelings that occur in response to stressful situations[7]. In addition to decreasing anxiety in response to acute stress, valerian root may also help with chronic conditions characterized by anxious behaviors, such as generalized anxiety disorder or obsessive-compulsive disorder (OCD). In an eight-week controlled study of adults with OCD, the group who took valerian extract on a daily basis showed a significant reduction in obsessive and compulsive behaviours when compared to the control group8. What’s more, unlike many of the medications commonly used to treat OCD, valerian didn’t cause any significant side effects. Another study suggests that children who have trouble maintaining focus or experience hyperactive behaviors may benefit from valerian. In this controlled study of 169 elementary school children, a combination of valerian and lemon 8 most potent herbs & nutrition to promote deep sleep 8

balm improved focus, hyperactivity and impulsiveness by more than 50% among children with the most severe symptoms[9]. Numerous scientific researches suggest that taking valerian root may reduce the amount of time it takes to fall asleep, as well as improve sleep quality and quantity[10][11] [12]. In a controlled study of 27 young and middle-aged adults with sleep difficulties, 24 people reported improved sleep and 12 of those reported “Perfect sleep” after taking 400 mg of valerian root[12]. Slow-wave sleep, also known as deep sleep, is important for repairing and recharging your body so you wake up feeling well-rested and energetic. One study in adults with insomnia found that a single dose of valerian allowed them to achieve deep sleep 36% faster. Additionally, the time they spent in deep sleep increased during 14 days of taking valerian[13]. 8 most potent herbs & nutrition to promote deep sleep 9

Valerian may also help people who have insomnia after they stop taking benzodiazepines, sedative medications that may lead to dependence over time. In a study of people who had withdrawal symptoms related to stopping benzodiazepines after long-term use, significant improvements in sleep quality were reported after two weeks of valerian treatment[14]. Valerian has been shown to be remarkably safe for most people. Studies have found that it does not cause adverse changes in DNA, nor does it interfere with cancer therapy in patients who take it to relieve anxiety and promote sleep[15]. Unlike many anti-anxiety or sleep medications, valerian doesn’t seem to cause problems with dependency from regular use or withdrawal symptoms if it is discontinued. 8 most potent herbs & nutrition to promote deep sleep 10

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Chamomile Flower Chamomile (Matricaria recuita) is a flowering plant in the daisy (Asteraceae) family. Native to Europe and Western Asia, it's now found around the world. Chamomile has been used as an herbal remedy since the time of Hippocrates, the father of medicine, in 500 BC. For years, chamomile flower has been used as a natural remedy to reduce inflammation and anxiety and treat insomnia. In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer. Its calming effects may be attributed to an antioxidant called Apigenin, which is found in abundance in chamomile flower. Apigenin binds to specific receptors in your brain that may decrease anxiety and initiate sleep. The prevalence of insomnia increases with age. A 2017 study of 77 older people in nursing homes found a significant improvement in sleep quality when participants were given 400-milligram capsules of chamomile twice a day for four weeks, compared to those who didn't receive any treatment[16]. 8 most potent herbs & nutrition to promote deep sleep 12

Another Iranian study on 60 nursing home residents found that those who received 400 mg of chamomile extract daily had significantly better sleep quality than those who did not receive any[17]. Another Chinese study involving postpartum women who had poor sleep quality found that those who drank chamomile tea for a 2- week period reported overall better sleep quality than those who did not drink chamomile tea[18]. www.nhf.com.my 8 most potent herbs & nutrition to promote deep sleep 13

Tart Cherry (Best natural melatonin source) Tart cherries, also known as sour, dwarf or Montmorency cherries, have become increasingly popular over the last couple of years. The Montmorency cherry gets its name from the Montmorency Valley in France, where it was first grown over 400 years ago. Farmers began growing this fruit in the United States around the early 19th century, and today, it makes up 95% of tart cherry production. A number of recent studies have shown that consumption of tart cherry juice can accelerate recovery following strenuous exercise, where temporary perturbations in inflammation and oxidative stress can occur[19]. These recovery effects have been attributed to the actions of the antioxidant and anti- inflammatory phytochemicals contained in tart cherries. Tart cherries are one of the few food sources that contain a significant amount of melatonin and the presumption was that the 8 most potent herbs & nutrition to promote deep sleep 14

high levels of melatonin in tart cherries were a sleep aid. In a randomised, double-blind, placebo-controlled, crossover design, 20 volunteers consumed either a placebo or tart cherry juice concentrate for 7 days. Measures of sleep quality recorded by actigraphy and subjective sleep questionnaires were completed. Total melatonin content was significantly elevated in the cherry juice group, whilst no differences were shown between baseline and placebo trials. There were significant increases in time in bed, total sleep time and sleep efficiency with cherry juice supplementation[20]. Another study has shown that drinking this juice could help adults fall asleep faster and extend their sleeping time (average increase of 84 minutes)[21]. The experts point to two reasons why this tart fruit improves sleep. The first is that Montmorency cherries are a natural source of the sleep-inducing hormone melatonin. 8 most potent herbs & nutrition to promote deep sleep 15

The second is Proanthocyanidins, which give this food its bright red color. They say that proanthocyanidins help increase the presence of tryptophan, an essential amino acid. When we consume tryptophan, the brain converts it into serotonin, which fosters sleep. They conclude that this unique combination may be why the cherries could improve insomnia symptoms. www.nhf.com.my 8 most potent herbs & nutrition to promote deep sleep 16

L-Trytophan Tryptophan is one of many amino acids found in foods that contain protein. In particular, tryptophan can be converted into a molecule called 5-HTP (5-hydroxytryptophan), which is used to make serotonin and melatonin. Serotonin affects several organs, including the brain and intestines. In the brain specifically, it influences sleep, cognition and mood. Meanwhile, melatonin is a hormone that’s most notably involved in your sleep-wake cycle. Once serotonin has been produced from tryptophan in the body, it can be converted into another important molecule — melatonin. www.nhf.com.my 8 most potent herbs & nutrition to promote deep sleep 17

In fact, research has shown that increasing tryptophan in the blood directly increases both serotonin and melatonin[22]. Melatonin influences the sleep-wake cycle of the body. This cycle impacts many other functions, including the metabolism of nutrients and your immune system. Several studies have shown that increasing tryptophan in the diet can improve sleep by increasing melatonin[23]. Since tryptophan is an amino acid found in many foods, it is assumed to be safe in normal quantities. www.nhf.com.my 8 most potent herbs & nutrition to promote deep sleep 18

L-Theanine L-theanine is a non-protein amino acid naturally found in tea leaves most notably green tea; non- protein meaning it has the same structure as an amino acid yet is not a building block of proteins. Research indicates that Theanine has anxiolytic (anti-anxiety) effects, which is the precursor to high-quality sleep. Theanine is very unique. Evidence from human electroencephalograph (EEG) studies show that it has a direct effect on brain activity increasing alpha wave frequency which indicates that it relaxes the mind without inducing drowsiness and typical side effects often found with other sleep aids. Anxiolytic properties are also found to produce a soothing and calm effect, which improves sleep latency and duration. Alpha brain waves are associated with feelings of wakeful relaxation. Alpha waves are present during REM sleep, enhancing relaxation, reducing stress, and improving sleep quality. 8 most potent herbs & nutrition to promote deep sleep 19

Studies have shown that theanine increases alpha brain wave bands, relaxing the mind, without producing drowsiness, thus making theanine a good choice for those that want to reduce anxiety during the day as well, without sedating. A study published in the Journal Nutrients, examined the effects of theanine supplementation on stress and cognitive function. 30 healthy participants were administered 200mg per day for four weeks. Study results showed that scores for sleep latency (time to fall asleep), sleep disturbance, and use of sleep medications all reduced after L- theanine administration, compared to the placebo administration[24]. An animal study showed that the combination of GABA and L-theanine had an even greater improvement in time taken to fall asleep, fewer sleep disturbances and an increase in sleep duration than with theanine or GABA alone[25]. 8 most potent herbs & nutrition to promote deep sleep 20

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Gamma Aminobutyric Acid Gamma aminobutyric acid (GABA) is a naturally occurring amino acid that works as a neurotransmitter in your brain. Neurotransmitters function as chemical messengers. GABA is considered an inhibitory neurotransmitter because it blocks, or inhibits, certain brain signals and decreases activity in your nervous system. When GABA attaches to a protein in your brain known as a GABA receptor, it produces a calming effect. This can help with feelings of anxiety, stress, and fear. In a small 2018 study, participants who took 300 milligramsof GABA an hour before going to bed fell asleep faster than those taking a placebo. They also reported improved sleep quality four weeks after starting treatment[26]. 8 most potent herbs & nutrition to promote deep sleep 22

Similarly, another Japanese group of researchers, with dosing 30 min before sleep, showed that 1 week GABA intervention reduced sleep latency and increased total non-REM sleep time in GABA (vs. control) condition[27]. www.nhf.com.my 8 most potent herbs & nutrition to promote deep sleep 23

Magnesium Bisglycinate Magnesium is one of the most important essential vitamins and minerals humans need to maintain a healthy lifestyle. Magnesium is a mineral that plays a key role in nearly every aspect of your health, including sleep. While our bodies need large quantities of this essential mineral, we do not produce magnesium independently, and therefore must rely on diet or supplements to get the recommended dose. The National Institutes of Health(USA) recommends 310-320 mg a day for women ages 19 and older; men in the same age bracket should take 400-420 mg a day. Many people with a magnesium deficiency suffer from insomnia. Women especially are prone to low levels of magnesium. Several studies have shown that increasing your magnesium intake improves your sleep performance[28]. 8 most potent herbs & nutrition to promote deep sleep 24

Magnesium effectively reduced insomnia among elderly adults, according to an Iranian study in 2012. The study reported that nearly 50% of older adults suffer from insomnia. When study participants added magnesium supplements to their diets, they experienced longer sleep times, fewer early morning waking, and better sleep efficiency (the amount of time spent in bed compared to the amount of time asleep)[29]. Glycine is another sleep-inducing amino acid. One form of supplemental magnesium is magnesium glycinate. This is one of the most absorbable forms of magnesium you can take. Studies have shown that glycine improves sleep quality, and promotes natural, healthy sleep patterns, including healthy REM cycles[30]. 8 most potent herbs & nutrition to promote deep sleep 25

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25.Kim S, Jo K, Hong KB, Han SH, Suh HJ. GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. Pharm Biol. 2019;57(1):65-73. 26.Byun JI, Shin YY, Chung SE, Shin WC. Safety and Efficacy of Gamma- Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial. J Clin Neurol. 2018;14(3):291- 295. doi:10.3988/jcn.2018.14.3.291 27.Yamatsu A., Yamashita Y., Pandharipande T., Maru I., Kim M. (2016). Effect of oral gamma-aminobutyric acid (GABA) administration on sleep and its absorption in humans. Food Sci. Biotechnol. 25, 547–551. 10.1007/s10068- 016-0076-9 28.Held K, Antonijevic IA, Künzel H, Uhr M, Wetter TC, Golly IC, Steiger A, Murck H. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002 Jul;35(4):135- 43. 29.Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012 Dec;17(12):1161-9. 30.Kawai N, Sakai N, Okuro M, et al. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015;40(6):1405-1416.