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GABA

Gamma aminobutyric acid (GABA) is a specialized amino acid found in the brain known as a neurotransmitter. This chemical helps activate receptors in the brain for sleep. Many medications used to treat anxiety and insomnia work by activating these receptors. Supplementing GABA has also been shown to provide relaxation and promote sleep.

L-Theanine

Gamma-glutamylethylamine, also known as L-theanine, is an amino acid that occurs naturally only in tea leaves. Many studies have found that taking L-theanine can boost levels of neurotransmitters in the brain that may promote sleep and relaxation, in addition to relieving stress.

Phenibut

Beta-phenyl-gamma-aminobutyric acid, also known as phenibut, is a drug discovered in the 1960s that has been used for its anti-anxiety effects. Similar to GABA, phenibut helps activate the GABA receptors in the brain that trigger sleep. The drug is also similar in shape and size to other anti-anxiety medications prescribed in the United States, lending to its properties.

Mucuna pruriens

Mucuna pruriens (also known as the velvet bean) is a legume found in many tropical and sub-tropical locations around the world. This plant contains high concentrations of L-dopa, which is useful in treating Parkinson’s disease. However, it has also been studied for its use in promoting sleep. One study in healthy men and women with sleep issues found that supplementation with M. pruriens improved overall quality of sleep by stimulating growth hormone (GH) production; GH has been shown to play a role in slow wave sleep.

Melatonin

Melatonin is a hormone that helps control sleep. The body naturally makes melatonin in the evening to promote sleep, and then stops in the morning to help you wake. As you get old, melatonin production decreases. Supplementing with this hormone has been shown to help treat delayed sleep conditions, insomnia, and other sleep disorders.

5-HTP

5-hydroxytryptophan (5-HTP) is a compound that is made when the body makes serotonin and melatonin from the amino acid tryptophan. When there are low levels of serotonin and melatonin in the brain, it can lead to insomnia and anxiety. Supplementing with 5-HTP may help the body produce serotonin, which can then be converted into melatonin to promote sleep. One clinical trial found that the time to fall asleep and stay asleep significantly increased when taking a supplement with both GABA and 5-HTP.

Valerian Root Extract

Valeriana officinalis is a flowering plant found in Europe that has traditionally been used to treat sleep disorders. Extract from the root of the plant has been found in several studies to promote healthy levels of the neurotransmitter GABA in the brain, creating a calming effect. There are also compounds like linarin and hesperidin to promote healthy levels of inflammation and create sedative-like effects.

Hops Extract

Hops (Humulus lupulus) is a main ingredient found in beer. Extract from hops contains certain naturally occurring compounds, such as 2-methyl-3-buten-2-ol, that can promote sleep. Several studies have found that hops extract has sedative-like effects, reducing the amount of time it takes to fall asleep and stay asleep. 

Galantamine

Galantamine is a medication used to treat dementia in people with Alzheimer’s disease. It works by stopping the breakdown of the chemical acetylcholine, leaving more in the brain. Sleep is regulated in the body by both serotonin and acetylcholine; for this reason, galantamine has been studied for its effects on sleep. One study in healthy adult women found that the medication increased the amount of time in REM sleep, helping the participants stay asleep longer.

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