Table of Contents
Key Takeaways
- Ashwagandha: An Ayurvedic herb effective in reducing anxiety by lowering cortisol levels.
- Bacopa Monnieri: An adaptogen useful for anxiety and improving memory consolidation during REM sleep.
- Melatonin: A hormone aiding in sleep regulation, effective in improving sleep quality.
- Magnesium: A vital mineral enhancing sleep quality, mood, and cognitive functions.
- Valerian: is a GABA transaminase inhibitor which makes more efficient use of GABA already in your brain.
Have you ever put off making a decision on something until the following day? The seed of an idea was there. But you decided to “sleep on it”.
And the next morning, whatever it was you were contemplating, the solution was ‘plain as day’.
It turns out we have the science to explain this phenomena.
Over a century of research has established the fact that sleep benefits memory.[i]
There’s nothing quite like a full deep sleep. And waking refreshed the next day.
We spend a third of our life sleeping. During that time between sunset and sunrise and while we sleep, our body recuperates and restores itself. Systems are repaired and prepared for the following day.
And we now know that quality sleep is crucial for optimal memory consolidation. The best nootropic stack in the world will not work if you don’t get enough sleep.
This post is about how sleep works in your body and brain. With a clear understanding on how sleep works, and the problems that arise without it, we dive into how to fix insomnia.
And the safest way for better sleep and lucid dreams is selecting the right nootropic stack.
Sleep is such an important part of our life and an optimized brain that a book could be written on this subject. And several have been written. This post distills all the important information down into usable nuggets.
Use the Table of Contents to skip to the sections that interest you most. And come back for more detail later.
How sleep works
Sleep is critical for optimal cognition and well-being. Let’s take a couple of minutes to understand the actual stages and mechanism of sleep.
Knowing how we fall asleep and stay asleep may help us identify some of the nootropics that could support healthy sleep.
Sleep mechanisms
Deep in your brain, the hypothalamus contains clusters of cells that receive information about light exposure from your eyes. The hypothalamus works with your brain stem to produce GABA. Which helps to reduce stress and arousal levels in this area of your brain.
Circadian rhythm
Your pineal gland is located deep within the center of your brain. Named for its pinecone shape, this gland receives signals from the hypothalamus to synthesize and secret the hormone melatonin. Which plays a role in your circadian rhythm and sleep cycle.[ii]
Your circadian rhythm or body’s biologic clock synchronizes with environmental cues like light and temperature. But also seems to work even in the absence of external cues.
This natural process can get disrupted by exposure to artificial light (i.e. cellphone screens), medical conditions, medications, stress, and food and drink.
Your circadian rhythm can also get out of whack by flying to a different time zone. Or from working the night shift.
Sleep-wake homoeostasis
The neurotransmitter adenosine is created over the course of your day as a natural by-product from the formation of adenosine triphosphate (ATP). ATP is the fuel that is produced in your mitochondria and is used to power each of your cells.
The current theory is this buildup of adenosine from creating ATP during the day leads to the eventual need to slow down and replenish these stores of energy through sleep.
This natural homeostatic sleep drive reminds your body that it needs sleep. And even regulates sleep intensity depending on the amount of natural stress you’ve put on your system.
Stimulants like caffeine act as an adenosine antagonist which inhibits its sleepiness effect.
Sleep stages
We have two basic types of sleep: rapid eye movement (REM) sleep, and non-REM sleep. Non-REM sleep has three different stages. Each stage is linked to specific brain waves and neurotransmitter activity.
Stage 1 non-REM sleep is where you changeover from being awake to asleep. This stage ideally lasts only a few minutes where heartbeat, breathing, and eye movements slow. And muscles relax. Brain waves slow to theta brain waves, punctuated occasionally by brief bursts of alpha brain waves.
Stage 2 is the next stage of non-REM sleep where alpha brain wave activity dies down. In this stage your heartrate and breathing slow even more. And muscles relax even further. Body temperature drops and eye movements stop.
Stage 3 non-REM sleep is the period of deep sleep that you need so you can wake up refreshed in the morning. This is where slow wave sleep begins. It occurs in longer periods during the first half of the night. You heartbeat and breathing slow to their lowest levels. And your muscles relax to the point where it may be difficult to wake you. Brain waves enter delta activity.
Stage 4 or REM sleep occurs about 90 minutes after falling asleep. Eyes move rapidly from side to side. Brain wave activity varies between theta, alpha and beta brain waves which is closer to sleep onset than that of wakefulness. Breathing becomes faster and irregular. And heartrate and blood pressure increase to near waking levels.
Most of your dreaming occurs during REM sleep, although some can occur during non-REM sleep. Arm and leg muscles become paralyzed which prevents you from acting out in your dreams.
From then on, you spend the rest of your night cycling between stages 2, 3 and REM sleep.
How much sleep do you need?
Need for sleep and sleep patterns change as you age. School-age children and teens need about 9 ½ hours per night. Adults need 7 – 9 hours per night.
But individual sleep needs can vary. And only you will know what is “optimal” by how you feel from day to day. Some are naturally short or long sleepers. This would not be considered a ‘sleep disorder’.
A recent study shows the effect of a good night’s sleep can contribute to your happiness level as much as winning the lottery.
Researchers at the University of Warwick in the UK examined the sleep patterns of 30,594 people for 4 years. The scientists analyzed sleep quantity, quality and the use of sleep medication.
The study showed that not enough sleep or poor quality of sleep had a negative impact on medical conditions and emotional states.
Improvements in sleep quality and quantity, and using less sleep medication, had the same impact as 8-weeks of cognitive therapy.
And study score improvements on feelings of well-being from adequate sleep were equivalent to winning $250,000 in the lottery.[iii]
Sleep as a public health concern
A recent study showed that 70 million Americans have problems sleeping.[iv] But insomnia is not unique to those of us who live in countries like the USA or Canada.
The University of Warwick Medical School in the UK conducted a multi-national study on sleep with nearly 50,000 people. The results closely resemble that of the USA where 17% of the population studied were dealing with sleep problems.[v]
This widespread issue with insomnia led the National Institute of Health in the USA to create a separate division entirely devoted to sleep. It’s called “The National Center on Sleep Disorders Research”.
The Institute works with neuroscientists, cellular and molecular biologists, geneticists, physiologists, neuropsychiatrists, immunologists, pulmonary specialists, cardiologists, epidemiologists, and behavioral scientists.
The Institute was created because sleep problems are now recognized as a serious public health concern. Estimates show sleep disorders in the USA alone adds about $15.9 billion to the national health care bill.
Sleep affects almost every type of tissue and system in your body – from your brain, heart, and lungs to metabolism, immune function, mood, and disease resistance.
Research shows that a chronic lack of sleep, or getting poor quality sleep, increases your risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.
Sleep and learning & memory
Ever noticed after a night of poor quality sleep that your brain doesn’t work as well? Mental tasks are difficult and inefficient. Here’s why…
Your experience during the day leads to a progressive increase in synaptic strength in your brain. This is the ‘encoding’ phase of memory formation. Inputs during your day are stored for later ‘consolidation’ during the night while you sleep.[vi]
But if this strengthening happened continually, your brain would soon become insensitive to new inputs.
Continual inputs would cause neurons to lose their ability to fire selectively. Synapses would lose their integrity and neuroplasticity would be overloaded.
Cellular maintenance and the removal of neurotoxic waste would redline causing an unsustainable level of energy consumption.
Deep sleep is essential for down-regulating synaptic strength. This deep sleep phase is also called slow-wave sleep. It’s key for memory formation and processing. It’s also when your brain goes into maintenance mode after a day of activity.
When your sleep is disturbed during this slow-wave cycle, your synapses cannot rest. Synapses cannot restore themselves in preparation for the next day’s activities. This inhibits neuroplasticity which means learning is no longer possible.[vii]
Recent research has also begun to understand how the last phase of sleep, or REM sleep (dream sleep) is involved in memory. Studies show that REM is needed for several types of memory. Including spatial and contextual memory consolidation.[viii]
Spatial memory is recording information about your environment such as your neighborhood, where you live, or where you buried your food to find the next day.
Contextual memory is the ability to memorize and discern the origin of a specific memory. Including time, place, people or emotion related to that memory.
If your REM sleep is cut short, you’ll not be able to recall where you buried your food. Or who you were with, and why you were with them when you buried it.
Now you know why a poor night’s sleep can severely affect your mental performance the next day. And a good night’s sleep typically results in a happier and more productive day.
ADHD and sleep disorders
I was diagnosed Adult ADD about 10 years ago. But I’ve dealt with sleep problems all my adult life. It never occurred to me until researching this post the association between the two.
If you are ADHD or ADD and have problems going to sleep, and staying asleep, you are not alone.
In 2017, a cross-sectional study of 268 adult ADHD patients was published in the journal Frontiers in Psychology. Of the patients studied, 82.6% reported a lifetime of sleep problems. And 61.4% used hypnotics to help them sleep.
Symptoms reported by Adult ADHD patients included excessive daytime sleepiness, cataplexy, loud snoring, breathing pauses during sleep, restless legs, and periodic limb movements in sleep.
One important thing to note from this study is ADHD stimulant medications were NOT associated with more sleep-related problems.[ix]
If you are a parent with an ADHD child, I realize it will be of little comfort. But you are not alone. One study in 2013 showed that children with ADHD nearly always also dealt with sleep problems.[x]
What I find encouraging in all the research done on ADHD and sleep is that mainstream medicine does not recommend using prescription sleep meds for treating sleep disorders in children.[xi]
The nootropic recommendations later in this post apply to, and work well, for any age group dealing with ADHD, ADD and sleep problems.
Sleep and quality of life
It will come as no surprise that getting enough sleep every night is associated with feelings of a better quality of life.
Researchers analyzed data from 10,654 patients records collected from 2008 – 2010. Quality of life was assessed using the EQ-5D questionnaire which is used to measure health outcome.
The study showed that those who slept less than 6 hours, or more than 9 hours per night experienced a decrease in quality of life. And an increase in depression.[xii]
Dr. Matthew Walker at the University of California – Berkeley notes that “Nearly every disease killing us in later life has a causal link to lack of sleep”. Poor sleep has been linked to Alzheimer’s, heart disease, obesity, diabetes and stroke.[xiii]
Consistently getting a good night’s sleep usually leads to a better day. But not getting quality sleep every night can lead to an early grave.
Sleep and feelings of fear
A very recent study showed that good quality sleep including adequate REM sleep reduces fear.
Researchers at Rutgers University conducted a study indicating that better sleep quality lowers brain activity in regions tied to fear learning. Which ties into the “Sleep and learning & memory” we talked about earlier in this post.
Fear learning is the mechanism where you attempt to predict exposure to threatening situations. So you can react appropriately to preserve your safety.
This study looked at whether a person’s sleep patterns before witnessing a traumatic event would be a good indicator of whether fear memories would be established in the first place.
The study found that more time in REM (dream) sleep dampened activity in the region of the brain associated with fear learning. They also found that REM sleep moderated levels of norepinephrine in the brain. This neurotransmitter is linked to the regulation of the fight-or-flight response.[xiv]
The bottom-line is good quality sleep will make you more resilient to and less susceptible to trauma and fear.
Sleep and sexual satisfaction
Poor sleep quality has a negative effect on your sex life for both men and women of all ages.
Lack of sleep even in younger men can reduce testosterone levels and completely wipe out sex drive.[xv]
Sleep-deprived women are less likely to have sex than those who have had proper sleep.[xvi]
Sleep deprivation lowers sperm count in men.[xvii]
When you lack sleep or sleep fewer hours, cortisol levels rise.[xviii] Cortisol is your body’s stress hormone. A rise in cortisol negatively impacts sex drive.[xix]
In men, poor sleep quality can result in erectile dysfunction (ED).[xx]
And studies show that shorter sleep duration and higher insomnia scores are associated with decreased sexual function.[xxi]
To sum up, for more and better sex you need plenty of good quality sleep.
Sleep and lucid dreaming
A lucid dream is a dream in which you are fully aware that you are dreaming. And you are able to control the dreamscape.
Many view lucid dreaming as a novelty. And a state that is not easily attained. But some researchers believe that lucid dreaming treatment shows promise in treating chronic nightmares. Including those dealing with Post-Traumatic Stress Disorder (PTSD).
A study conducted at the University of Adelaide in Australia worked with 169 participants split into 3 groups. Each group was assigned a different combination of lucid dreaming techniques.
The 3 main lucid dreaming techniques were; Reality testing, Wake back to bed, and Mnemonic induction of lucid dreams.
- Reality testing involves examining one’s surroundings multiple times throughout the day. And questioning whether one is awake or dreaming.
- Wake back to bed involves going to bed. Waking up after 5 – 6 hours. Staying awake for 10 minutes to an hour. Then going back to sleep. The idea is to launch directly into REM sleep which tends to be the stage involved in lucid dreaming.
- Mnemonic induction of lucid dreams is often combined with the #2 technique. But before going to bed, you repeat a phrase such as “next time I’m dreaming, I will remember that I’m dreaming”.
The study found that the third group which combined all three techniques had a success rate of 17.4% in achieving lucid dreaming over the one week study period.
The study also found that those who reported success using the #3 technique were significantly less sleep deprived the next day. Which indicates that lucid dreaming should not have a negative effect on sleep quality.[xxii]
Lucid dreaming is a technique that can be learned. And certain nootropics have shown promise in achieving this sleep state which I’ll cover next.
Sleeping pills prevent memory formation
We know that quality sleep is required for memory consolidation at the end of every day. But what if we can’t sleep?
When you are exhausted and can’t sleep, it’s tempting to reach for a prescription sleep aid such as Ambien, Sonata and Lunesta.
But many people have reported memory problems while using prescription sleep meds. And science is beginning to understand why.
Drugs like zolpidem (Ambien®) are GABAa receptor agonists that bind to the α-1 subunit, which is believed to be responsible for the drug’s sedative properties.
Turns out this mechanism of action is likely responsible for memory prevention effects as well.[xxiii]
Multiple studies show that hypnotic sleep meds impair memory. But the good news is this impairment of short- and long-term memory are of short duration. Memory consolidation returns to normal once you stop using the meds.[xxiv]
Another sleeping aid option are OTC meds containing diphenhydramine which is an antihistamine used for treating minor pain and itching. A brand name you may be familiar with is Benadryl®.
The problem is any medication that begins with ‘anti’ including antihistamines, antidepressants, antipsychotics, antibiotics, antispasmodics, or antihypertensives is that they negatively affect acetylcholine levels in the brain.
Drugs that prevent acetylcholine action are anticholinergics. Low acetylcholine can lead to brain fog, mental confusion, delirium, blurred vision, memory loss and hallucinations.[xxv]
The final prescription sleeping med people often turn to are benzodiazepines (benzos)a. These meds are used as a sedative, anti-anxiety and for muscle relaxing properties.
Benzos work by enhancing the effect of the major inhibitor neurotransmitter GABA at the GABAa receptor. Similar to meds like zolpidem.
The most noticeable problem associated with benzos are that they interfere with the formation and consolidation of memory.[xxvi]
With all the negative effects on memory caused by pharmaceutical sleep medications, clearly we need a safer alternative. Once again, nootropics come to the rescue.
Best Nootropics for Quality Sleep
One of the primary reasons we need quality of sleep is for learning and memory consolidation. So in the following recommendations, select a nootropic that helps you fall asleep, and another that helps optimize memory.
But how do you know for sure that one or more of these nootropic supplements will actually work for you?
The two factors that most say make the biggest contribution to perceived sleep quality: 1. The number of times a person wakes during the night, and 2. How much time they spent asleep during the previous night.
To get to sleep quicker
Ashwagandha
Ashwagandha – is an ancient Ayurvedic herb with remarkable stress relieving qualities. It helps reduce anxiety and depression in part by reducing the stress hormone cortisol.[xxvii]
Earlier in this post you may recall when talking about sleep and sex that a lack of sleep or sleeping fewer hours increased cortisol levels. Ashwagandha helps reverse this trend by reducing this stress hormone.
Recommended dosage for Ashwagandha is 300 mg 2 – 3-times per day. I recommend the extract called KSM-66®: Pure Nootropics – Ashwagandha (KSM-66®)
Bacopa Monnieri
Bacopa Monnieri – is an adaptogen that helps prevent the chemical and physical effects of stress. Research at Banaras Hindu University in India showed Bacopa Monnieri as effective for anxiety as the benzodiazepine drug lorazepam.[xxviii]
One of the side effects of lorazepam is memory loss. Bacopa Monnieri on the other hand, reduced anxiety while boosting cognition. Research also has shown Bacopa Monnieri improves signaling of electrical impulses between neurons in your brain.[xxix] Improving memory consolidation during REM sleep.
Recommended adult dosage for Bacopa Monnieri extract is 150 – 450 mg per day. I recommend: Mind Lab Pro® (24% Bacopa Monnieri extract).
GABA
GABA – is the major inhibitory or relaxing neurotransmitter in your brain. GABA’s primary role is to keep the major excitatory neurotransmitter glutamate in check.
One study in Los Angeles conducted a randomized, double-blind, placebo controlled trial with 18 patients with sleep disorders. The patients received either a placebo, or Gabadone (a combination of GABA and 5-hydroxytryptophan).
The difference between the two groups of sleep-deprived patients was significant. The Gabadone group fell asleep faster, stayed asleep longer, and had a better quality of sleep than the placebo group.[xxx]
I recommend the patented PharmaGABA® 250 mg before bed: Thorne Research – PharmaGABA-250
Kava
Kava – is an herb that’s native the South Pacific islands. It’s traditionally been used in the islands as a hypnotic, psychotropic, and anxiolytic (anti-anxiety).
California’s Global Neuroscience Initiative Foundation took a look at 24 studies of Kava and other herbal medicines for anxiety. And there was substantial evidence that kava relieved not only anxiety, but also restlessness and insomnia.[xxxi]
Recommended adult dosage for Kava is 250 – 500 mg per day.
Lemon Balm
Lemon Balm – has a long history as a treatment for stress, anxiety, thyroid issues, indigestion, infections, viruses and inflammation. One way Lemon Balm does this is to promote GABA, a glutamate inhibitor in your brain.
Glutamate excites brain cells to act. While this excitation is necessary, too much glutamate results in cell death. Lemon Balm promotes a better balance in glutamate levels, and helps new cell growth. Some users say it works as well as popping a Xanax®.
Recommended adult dosage for Lemon Balm extract 400 mg before bed: Zazzee USDA Organic Lemon Balm Extract
Magnesium
Magnesium – is the 4th most abundant mineral in your body. And critical for optimal cognitive health. It is a cofactor in more than 600 enzymes in your body. But many of us in Western society are living with a magnesium deficiency. And most are unaware of this deficiency.
Magnesium is required for ATP synthesis. ATP (adenosine triphosphate) is the main energy source produced within mitochondria and is used for cellular energy. Without magnesium, your brain cannot produce ATP, and all brain function breaks down.
Most neurohackers report an increased level of focus, energy, memory, and cognitive ability when supplementing with magnesium. You should also experience an improved quality of sleep. And have an overall improvement in mood.
I recommend: Performance Lab® (NutriGenesis®) Magnesium before bed.
Melatonin
Melatonin – is a hormone primarily produced in the pineal gland. Your pineal gland acts as your body’s central clock through its secretion of melatonin. Telling your brain, body and organs when it’s time to be active and when it’s time to rest. This is the reason why melatonin is referred to as the “sleep hormone”.
Melatonin is a powerful sleep aid and is registered as a drug in Europe for that purpose.[xxxii] Study after study shows that melatonin is effective in improving quality of sleep and how fast a person went to sleep.[xxxiii]
Be careful with Melatonin however because everyone reacts differently to this powerful hormone. I’ve personally found that even in small 1 mg doses used every night that it negatively affects my normally cheerful mood the next day.
Tryptophan is a far safer and more effective option for boosting serotonin and melatonin naturally.
Tryptophan
L-Tryptophan – is an essential amino acid and precursor to serotonin, melatonin and niacin (Vitamin B3) in your body and brain. Tryptophan is one of the best natural sleep aids available. Without unwanted side effects. And unlike 5-HTP which tends to lose its effectiveness within 4 – 6 weeks, L-Tryptophan can be used daily and long-term.
L-Tryptophan and serotonin play a significant role in memory. And can have a significant effect on mood as well.
You’ll get better results when supplementing with L-Tryptophan as a sleep aid by stacking it with magnesium and Vitamin B6 (Pyridoxine) because they are required cofactors needed to synthesize serotonin and melatonin.
L-Tryptophan is also a precursor to the synthesis of Vitamin B3 (niacin). So if you don’t have enough niacin in your body, supplementing with L-Tryptophan will not efficiently produce serotonin because it’s being used to produce niacin. Which also depletes stores of the vitamin cofactors Vitamin B1, Vitamin B2 and Vitamin B6.
I find that L-Tryptophan is also a better sleep aid than melatonin. Instead of a darker mood the next day, I wake feeling refreshed and in a cheerful mood for the rest of the day.
I recommend: Performance Lab® Sleep which includes 200 mg Tryptophan taken before bed. And use Performance Lab® (NutriGenesis®) B-Complex during the day.
Better quality sleep
Once you’re asleep you want to stay asleep. And you’ll do what you can for better quality sleep, optimal memory consolidation and better dreams.
Aniracetam
Aniracetam – is a fat-soluble ampakine nootropic in the racetam-class of compounds. And up to 10-times more potent than the original racetam, Piracetam.
Neurohackers use Aniracetam to boost learning and memory. And to relieve anxiety, depression, stress, and for social anxiety.[xxxv] And some report Aniracetam helps promote lucid dreams.
I recommend: Smart Nutrition – Aniracetam in capsules. Or from Science.bio – Aniracetam for tubs of powder used during the day.
CBD Oil
CBD Oil helps regulate mood by enhancing serotonin and glutamate signaling via 5-HT1A. CBD also enhances GABA which helps reduce anxiety.
I personally discovered that when I added 40 mg CBD Oil to my sleep supplement stack, it helped me sleep through the night.
I highly recommend the CBD Oils, edibles, drinks, topical lotions, and pet products designed and produced by >>> Charlotte’s Web <<<
DMAE
DMAE – naturally occurs in your brain. DMAE as a nootropic has been reported by some neurohackers to improve vigilance, attention, mood and energy while alleviating depression.
DMAE has also been reported to induce lucid dreaming.[xxxvi]
Recommended dosage for DMAE is 100 – 200 mg per day and used during the day with 300 mg CDP-Choline and a high quality Omega-3.
Gotu Kola
Gotu Kola – is one of the most important herbs in the ancient tradition of Ayurvedic medicine. In Bali, Gotu Kola is called “the student herb” because it sharpens the mind. The Balinese also use it to combat senility.
Many say that taking Gotu Kola is like “energizing of the brain”. Particularly during a period of high mental demand. Mental blocks or mental fatigue feel like they’re swept away.
Others report dreams seem more vivid and intense. And Gotu Kola seems to have an anxiolytic (anti-anxiety) effect as well.
Recommended adult dosage for Gotu Kola extract is up to 500 mg per day and used during the day.
Huperzine-A
Huperzine A – is a water-soluble alkaloid nootropic derived from Chinese Club Moss (Huperzia serrata). It is a reversible acetylcholinesterase (AChE) inhibitor. Which means it prevents the breakdown down of acetylcholine (ACh). Boosting short-term memory and long-term brain health.
Research has shown that acetylcholinesterase inhibitors may enhance REM sleep. In one study using the ACh inhibitor donepezil, the percentage of REM sleep and REM density increased. And the researchers found a correlation between memory performance and REM sleep.[xxxvii]
Recommended adult dosage for Huperzine-A is 50 – 200 mcg every second or third day. Do NOT use Huperzine-A every day.
L-Theanine
L-Theanine – is a non-dietary amino acid found in green tea. It is similar to the neurotransmitters l-glutamate and l-glutamine. L-Theanine boosts the neurotransmitters serotonin, dopamine and GABA in your brain. As well as increasing Brain-Derived Neurotrophic Factor (BDNF) and Nerve Growth Factor (NGF).[xxxviii]
L-Theanine improves your quality of sleep. Researchers in Japan gave volunteers 200 mg of L-Theanine daily and recorded their sleep patterns. Enhanced sleep quality, recovery from exhaustion, and feeling refreshed were all enhanced by supplementing with L-Theanine.[xxxix] . I recommend 200 – 400 mg L-Theanine 60 – 90 minutes before bed for better sleep.
Recommended adult dosage for L-Theanine before bed is 300 mg. I recommend: Doctor’s Best L-Theanine (Suntheanine®)
Passionflower
Passionflower modulates the levels of GABA in your brain. Passionflower inhibits GABA uptake in synapses without affecting GABA release or GABA transaminase activity.
Researchers at Monash University in Australia had study volunteers use Passionflower tea before bed. The researchers concluded that the consumption of low-dose Passionflower tea resulted in sleep benefits for healthy adults with mild fluctuations in sleep quality.
Recommended adult dosage of Passionflower extract is 200 – 400 mg before bed. I recommend: Nature’s Answer Passion Flower extract
Valerian
Valerian is a GABA transaminase inhibitor which means this supplement makes more efficient use of the GABA already in your brain. It also potentiates the effects of a GABA supplement.
One study done at the University of California in San Francisco did a meta-analysis of 16 clinical trials using Valerian for sleep.
The research team concluded that Valerian is a more attractive option to other sleep agents because of the lack of a ‘hangover effect’ the next day. And overall, patients got to sleep faster and had better quality sleep.
Recommended dosage of Valerian extract for sleep is 300 – 900 mg taken before bed. I recommend: American Standard – Valerian because it is pure, and 3rd party tested with great reviews..
The perfect nootropic sleep stack
If you’re dealing with ongoing problems of insomnia or poor quality sleep. And not waking up feeling refreshed the next day. Nootropics can help.
Each of the nootropics I detailed above have been shown to contribute to improving sleep quality. But it’s up to you to find 3 or 4 that work for you.
Trial and error are the key to success with nootropic supplements. Each of the nootropics I detailed above links through to a full review of that supplement. Pay close attention to the Recommended Dosage and Side Effects for each supplement.
The amount of each supplement you select is important. Remember, “more is NOT better“.
Some of the nootropics in this article are contraindicated with prescription meds. Especially SSRIs, MAOIs, and benzodiazepines. Combining many of the supplements I detailed above with any of these prescription drugs could put you in a coma or cause Serotonin Syndrome. So, please read the Side Effects carefully before using each supplement.
With some dedication and patience you too can have consistent and great quality sleep night after night. And feel amazing the next day.
Note: I’ve had many ask me what I use for sleep every night since I first published this article. And my answer has been; tart cherry juice concentrate (natural source of L-Tryptophan and melatonin), magnesium, L-Tryptophan, Lemon Balm, and L-Theanine. Works like a dream and I’ve been using this sleep stack consistently for over six years.
But I’ve also added Performance Lab® Sleep which contains some of the same sleep ingredients I’ve been putting together myself every evening. Still my favorite sleep stack. But depending on what you choose to add, you could save some money by using this pre-made sleep supplement.
Join The Discussion - 123 comments
James W Beichler
January 9, 2019
I enjoy your posts on Youtube as well as articles on the web. I was looking at your review of Performance Lab Sleep and saw something that I am confused about. Under “What I take/My Sleep Supplement Criteria/Discovering Performance Lab,” you have a pic of the “Supplement Facts” of Performance Lab’s Sleep stack. However, if you read your article, the ingredients do not match. I believe that the Supplemental Facts shown in your article are actually from a product made by Relaxium.
David Tomen
January 10, 2019
James, I think I need to put a caption on that pic. I’m using that “supplement facts” label as an example of how most ‘natural sleep aids’ include synthetic melatonin in their formula. Which is NOT a good idea in my opinion. That is not the supplement facts label of Performance Lab Sleep.
Chris
December 24, 2018
Hi David,
I wanted to start by saying I love all the work you have put into educating people about nootropics and bringing about awareness about about this unique way of healing. I have only recently got into nootropics, mainly because of your videos and teachings.
I wanted to ask you if you have any suggestions or could help me find a solution to this recurring problem I have. Every morning, about an hour after I wake up, I start getting a dizzy feeling, alongwith a mild nausea sensation and slightly blurred vision but no headache. This sensation fades by early evening. This happens about 4 or 5 times a week. Its kinda like a silent migraine. I am a 50 year old man, who once was a heavy drinker in my and 30s and early 40s. I remember back in the day, after a night of heavy drinking I would get this same silent migraine feeling when I awoke. I always associated this feeling with a hangover. However, over the last few months I have not had a drink, but wake up to this hangover feeling everyday. My neurologist thinks it could be stress related and wants me to take Lexapro. He also ordered a sleep study which showed no sleep apnea but a very poor sleep score i.e. I apparently keep waking up throughout the night. He thinks this lack of sleep is the cause of the ‘morning sickness’. His reasoning for the Lexapro is that if stress/anxiety is eased, sleep will improve…. perhaps, but I have not yet started taking the Lexapro. Sleeping tablets knock me out, but do not help with the morning sickness.
Going by the assumption that this is sleep related, I read through your article of nootropics for sleep and have started taking a stack, based on your sleep stack. So I am currently taking:
Cherry concentrate capsules – 800 mg
MAGNESIUM – L-Theonate – 2000 mg
L-Tryptophan – 400 mg
L –Theanine – 300 mg
Additionally I take 1000 mg Ashwaganda powder in the morning and again in the early evening.
Admittedly, I have only been using this stack for 5 days now, but it does not seem to help with the morning sickness and I do plan on giving it more time.
Do you have any suggestions about what I should add or subtract from the stack? Or perhaps you think this may not be a sleep issue? I would really appreciate your thoughts.
Thanks
Chris
David Tomen
December 24, 2018
Chris, first, I’m not a doctor and don’t even play one on TV. So take what I say as one ordinary neurohacker speaking to another please. You really should see if you can find a good naturopath or integrative medical professional who is will to work through this with you.
How is your sleep now that you’ve started using this stack? It should be at least marginally better. Heavy drinking has likely caused some brain damage and it will take time to repair.
I would treat this as traumatic brain injury. And work from there. A highly bioavailable B-Complex vitamin, Lion’s Mane Mushroom, DHA, and Pine Bark Extract will get you started. Please see this post for more ideas and let us know how you are progressing > https://nootropicsexpert.com/best-nootropics-for-traumatic-brain-injury/
Chris
December 26, 2018
David, thanks you for your immediate reply. I am honored and tickled pink that you called me a fellow neuro hacker. I do hope that one day I will have even a small percentage of the knowledge that you have in this field
Regarding your question about my current sleep stack, Its been about a week now and YES it has definitely helped with the depth of my sleep. I feel like I sleep sounder. However even though I sleep deeper, I fall asleep around 11 pm,, I wake up at 4 am everyday for about an hour and then go back to sleep, then struggle to get out of bed by about 8 am. And the morning sickness / hangover continues.
This new sleep pattern which is replicated every night has only started with the nootropic sleep stack mentioned above.
I have never really thought I might have traumatic brain injury caused by alcohol because this morning sickness comes and goes in spells and only recently (6 months back) started, and I haven’t been drinking at all. But I have read your article on TBI and don’t mind starting a stack around it.
Here is the daily routine I was about to start (before I read your suggestion of TBI):
Morning
Aaswangandha – 1000 mg powder
CDP-Choline – 200 mg
L –Theanine – 300 mg
DHA – 1000 mg
Afternoon
Aaswangandha – 1000 mg powder
CDP-Choline – 200 mg
B-complex
Night (Sleep) Stack
L –Theanine – 300 mg
Magnesium 2000 mg
Cherry Concentrate – 800 mg
L-Tryptophan – 400 mg
I can certainly add a couple of things from your list of nootropics for TBI. Let me know if you can spot any problems or have any suggestions. I do consider you my guru on neuro hacking.
Thanks
Chris
David Tomen
December 27, 2018
Chris, I would reduce Ashwagandha dosage to 250 mg morning and noon. And possibly even skip the noon dose.
And don’t feel bad about TBI. I think most of us in this modern society suffer from it for various reasons including our diet, and air we breathe. For brain repair you can start with Lithium Orotate, N-Acetyl L-Cysteine (NAC), and Pine Bark Extract.
Try taking a tablespoon of raw honey before bed and see if that helps you sleep. It helps prevent a drop in blood glucose levels.
I also suggest get some labs done including a thyroid panel and testosterone panel. Something else may be going on here and you’ll just need to keep digging until you figure out what it is.
Dave
May 6, 2018
I’m tapering off of Ativan, and am not sleeping well at all. I need to find something that will help me sleep MUCH better and also have zero contraindications with the Ativan. Is that possible?
I currently take the Ativan at about 9pm, and then take L-Theanine, BioActive Milk peptides and Magnesium Glycinate an hour later. I seem to have little trouble falling asleep, but awake after only 4 hrs. or so with my mind alive, and have trouble getting back to sleep.
David Tomen
May 6, 2018
Dave, yes it is entirely possible. But I can only tell you what works for me amazingly well. About 6 oz. of tart cherry juice (from concentrate; not a juice blend), 500 mg of L-Tryptophan (TryptoPURE), 400 mg magnesium chelate all taken 90 mins. before bed. And a tablespoon of “raw” honey just before bed helps me sleep through the night because it prevents my body from running low on glucose.
Tart cherry provides a low dose of natural melatonin. And L-tryptophan is the precursor for the 5-HTP – serotonin – melatonin pathway. I fall asleep within a minute of hitting the pillow. And sleep through the night.
You’ll have to double-check my chemistry but I don’t think this protocol is contraindicated with Ativan because this benzo works on GABA in your brain. One way to double check is look up “lorazepam” for drug and supplement interactions here: https://www.drugs.com/drug_interactions.html
Dave
May 6, 2018
Thanks David.
I’ll check out the link on here for any contraindications.
The only one I’m not sure of would be the 5-HTP.
I hope they are all good, as I’m in desperate need of some good consistent deep sleep.
Is it hard to find the pure Tart Cherry juice?
David Tomen
May 6, 2018
Dave, you are not using 5-HTP directly. It’s part of the pathway on the way to producing melatonin. I do not advise using 5-HTP unless someone is way overbalanced in the direction of dopamine. And even then very small doses to bring things back in balance. Certainly not recommended for sleep. This is a description of the tryptophan to serotonin to melatonin pathway here: https://nootropicsexpert.com/tryptophan/#overview
Whole Foods has a great organic Tart Cherry juice from concentrate for $4.99 here in the USA. Not sure where you are. I also get a couple of different organic versions at my local supermarket. Just be careful to read the label because some manufacturers have in big letters “TART CHERRY” and it’s mixed with apple juice and other stuff. You want pure tart cherry from concentrate. Preferably organic.
Elexis
April 16, 2018
DO you know of one product that has all of this.?? Do you know of Kavinase Ultra by neuroscience. This article is excellent. Do you do workshops on this topic in Texas?Glad to sponsor you as a speaker
David Tomen
April 16, 2018
Elexis, you would not want all of the nootropic supplements listed on this page on one supplement. The idea is to choose 3 or 4 and use them as a stack to help you get to sleep. And stay asleep for 7 or 8 hours.
The problem I see with the sleep supplement you mentioned is they use melatonin and 5-HTP. Both very powerful supplements and potentially dangerous to use. Especially for someone who is using prescription SSRI’s for depression.
I personally use 400 mg chelated magnesium, 500 mg L-Tryptophan and “pure” tart cherry juice (about 6 ounces). Works like a charm. There is new supplement line coming out in a couple of weeks using these same ingredients. If you’ve subscribed to my list you’ll get an email when this sleep supplement is released.
Christoph
April 14, 2018
Dear David,
Thank you very much for all the very interesting information about nootropics!
Since about 3 years my farther has a lot of problems with his night-sleep.
On the one hand he has problems to fall asleep, on the other hand he has problems to stay asleep.
We already tested the following substances:
1) Valerian –> no effect
2) Hops –> no effect
3) Passion flower –> no effect
4) Ashwaghandha (KSM-66) –> 40 days, 450mg/day –> no effect
5) L-Theanine –> 800mg/day in the evening –> no effect
6) Phenibut –> very good effect if taken more than 500mg in the evening (no real solution –> can not be used daily)
7) Zopiclon –> also good success at 7,5mg but not a solution for the problem
8) Sleeping-stack: L-Tryptophan 1500mg, 200mg 5HTP, Ashwagandha (KSM-66) 450mg, L-Theanine 600mg and all relevant co-factors (good Vitamin B-complex with P5P, Methycobalamin, Folate, … Tri-Magnesium-Di-Citrat, …).
–> We wanted to use this stack for about 7 days but after 5 days he stopped because his sleeping-problems became even worse.
9) Melatonin –> 3mg = no effect, 6mg = little effect, 9mg = average effect, 12mg = good effect –> Unfortunately even at high doses of melatonin only helps him to fall asleep but he wakes up after a few hours.
As you can see we already tried a lot of different approaches for to solve this problem. Unfortunately, without significant success.
With the help of Phenibut (GABA) he can sleep quite well but this is not an every-day-solution for him. Because of this we are still looking to identify and to solve the real root-cause of the problem and not only to fight the symptoms with GABA (phenibut).
Here some information about my father:
+ Age = 72 years
+ For his age he is very fit and good in sports. Also he is a quite active person and because of these points I think that he has no problem with dopamine (correct?).
According to my information NE is a cofactor for producing melatonin. So perhaps he stops the production-chain directly after dopamine (no NE)?!?
+ He is a calm and friendly person (not stressed) with a good mood (no anxiety) and a lot of patience.
+ He always was extremely bad in multi-tasking, concentration / focus and he has a very bad memory and a quite bad verbal fluency (also over the last 30 years). Because of this I could imagine that he is low in NE (focus) and in acetylcoline (memory / verbal fluency).
+ During the past month we filled up his vitamin D up to 65ng/ml (no effect) and we also filled up his Vitamin B12-level (not effect).
At this moment I don’t really know what to do or to test to help him to have a restful night-sleep.
+ Is the assumption correct that he has a problem with melatonin-production?
Or is it possible that he already has enough melatonin and there is another reason for having problems to sleep (cortisol-levels, …)?
+ Would it make sense to boost his dopamine or his acetylcoline to solve his insomnia?
+ Could we perhaps be in trouble with a relevant cofactor that we forgot about?
+ Do you see any possibility to help us with some advice?
Many thanks in advance for your reply.
Christoph
David Tomen
April 14, 2018
Christophe, you are a true neurohacker because you understand the importance of research and experimenting.
First, it sounds like your father is ADD. Which of course has never been treated. ADD is a problem with the use of dopamine, dopamine receptors, and transporters. I’m Adult ADD and have had insomnia problems all my adult life. It is partly due to being ADD.
We have an enzyme called monoamine oxidase (MAO) whose job is to degrade dopamine. Problem is as we get older, we have too much MAO and it suppresses dopamine levels in our brain. Worst case is Parkinson’s.
Norepinephrine (NE) is produced from dopamine. But has nothing to do with melatonin. This is how melatonin is synthesized:
L-tryptophan is hydroxylated by the enzyme tryptophan hydroxylase. The intermediate is decarboxylated by PLP and 5-hydroxy-L-tryptophan (5-HTP) to produce serotonin (5-HT or 5-hydroxytryptamine).
Serotonin is then converted into N-acetyl-serotonin by the enzymes serotonin N-acetyl transferase and Acetyl-CoA. Hydroxyindole O-methyl transferase and SAMe convert N-acetyl-serotonin into melatonin through methylation of the hydroxyl group.
The safest way to boost melatonin is to use L-Tryptophan 500 mg about 90 minutes before bed. I take this nootropic with tart cherry juice (pure from concentrate) which is a natural form of low dose melatonin. And 400 mg of chelated magnesium at the same time. I fall asleep soon after my head hits the pillow. Oh, here’s a little tip: use 1 tablespoon of “raw” honey before bed. That prevents the body from running out of glucose and waking us up to look for food (glucose).
Your father is likely low in all the major neurotransmitters simply due to his age. It helps that he’s in good physical shape and exercises. It helps but is not enough to keep neurotransmitters at youthful levels. That’s why we supplement.
I suggest finding ways to increase and ‘balance’ all his neurotransmitters. There are so many ways to do this that I wrote a book about it. So either get the book “Head First” and/or go to the Blog tab in the menu up top. Scan through and read the posts on aging, how to build a nootropic stack (hints for various neurotransmitters), ADD/ADHD, BDNF and whatever else you find interesting.
You’re on the right track. Just need to keep tweaking what you are doing. And possibly take a broader approach to overall function of a 72-year old brain.
Christoph
April 18, 2018
Dear David,
Thank you very much for your answer and for your expertise about the insomnia of my father. We really appreciate your help :-)!
————–
I think you are right and my father could have been ADD since his youth.
It has never been a real big problem and he always has been able to work and live with his weak-points (focus, concentration, multitasking, verbal-intelligence, …).
Nevertheless, I understood that – because of increasing amounts of MOA – his problems could have become worse during the last few years.
Production of melatonin:
I really don’t want to get on your nerves with this point but I saw a Youtube-video of “Dr. John Bartemus” called “Serotonin Deficiency: the Cause is the Cure” he explains the complete pathway from Tryptophan to Melatonin and mentions the relevant co-factors.
At minute 5:05 he mentions “NE” as a cofactor for the conversion from serotonin to melatonin. During my research I also found such an information also on a German scientific internet-page.
“https://de.wikibooks.org/wiki/Melatonin” (unfortunately the language is German). In the text they claim the NE (in German it’s “NA”) is stimulation the conversion-process. More precisely they claim that the activity of the enzyme “NAT” (N-acetyl transferase) is amplified by the factor of 100 by NE!
Perhaps because of this influence on the activity of the enzyme “NAT” Dr. John Bartemus claims that NE is a cofactor for the production of melatonin (only my assumption).
At the moment my working-hypotheses for the sleep of my father is:
+ He is ADD since his youth.
+ Because of increasing levels of MAO the amount of dopamine / NE is decreasing.
+ His deficiency of NE is a problem for his melatonin-production.
+ Conclusion: I should treat him like ADD and try to increase his dopamine / NE values.
Because of his age you wrote that he should / could be low in all neurotransmitters (more or less).
I agree with you and decided to try to increase his levels of dopamine / NE and acetylcholine.
For two days he is taking the following stack:
+ 800mg/day NALT
+ 800mg/day Phenylalanine
+ 500mg/day L-Theanine
+ 300mg/day UMP
+ 200mg/day CDP-Choline
+ 800mg/day ALCAR
+ 900mg/day DHA
+ 250mg/day OPC
+ And a good vitamin B-complex + vitamin C, iodine and selenium as cofactors
NALT, PA, Theanine shall increase his dopamine / NE levels.
UMP, CDP-Choline and ALCAR shall increase his acetylcholine-levels.
Also UMP and CDP-choline (in combination with DHA) shall improve his dopamine-sensitivity by optimizing the receptor-density.
OPC shall act as an anti-oxidant and shall improve the blood flow in his brain.
The stack will be divided into two doses, separated from food (because of the LNAA transport of the amino-acids).
————–
What do you think about this treatment?
I saw that you really like “PS” also for the treatment of ADD.
Do you think it would make sense to also integrate it into the actual stack?
Do you think that an integration of some adaptogens would make sense in order to further improve his dopamine sensitivity?
Many thanks in advance for your help
Christoph
David Tomen
April 18, 2018
Christoph, you are on the right track here and yes I would add PS to this stack. But see how this stack works for 3 – 4 weeks before adding adaptogens. Doing it prematurely may make it difficult to know what is working. And what should be eliminated or replaced.
Christoph
April 18, 2018
Dear David,
Thank you for your feedback.
I will follow your advice and integrate 2 x 125mg PS into his stack.
One additional question:
+ I am a little bit affraid that we could get in trouble with decreasing serotonin-levels after 4 weeks of this dopamin-stack?
+ Perhaps it will be necessary to supplement with some tryptophan in the evening (500mg) in order to avoid this.
+ What do you think about this potential problem? And would you wait 4 weeks before caring for serotonin again?
Christoph
David Tomen
April 18, 2018
500 mg of L-Tryptophan (a supplement using TryptoPURE) about 90 minutes before bed helps boost serotonin levels. And melatonin levels for sleep. It’s what I use to keep my neurotransmitters balanced.
But everyone is different. So you’ll need to wait for a couple of weeks to see if that is enough to keep serotonin levels up. For me it’s not. So I cut a 100 mg 5-HTP sublingual tablet in quarters. And put 25 mg under my tongue when it feels like my mood is starting to go south.
Francisco Silva
January 5, 2018
Hi David,
For a long time (years) until now, when i wake up i just can´t remember my dreams, in other words, i can´t tell you if i dream or not… Since my chilldhood i have difficulties to fall assleep, it usually takes several minutes (20+), it´s like i´m always thinking in something. Mostly, my hours of sleep are among 6h30h to 9 hours.
Do you think this is normal?
Regards,
Francisco
David Tomen
January 5, 2018
Francisco, by most ‘sleep expert’ standards what you are experiencing would likely be considered ‘normal’. But I personally have found I fall asleep much quicker when I use 400 mg of magnesium, about 6 ounces of ‘pure’ tart cherry juice, and 500 mg of L-Tryptophan. All this is taken about 90 minutes before I plan to sleep. Once my head hits the pillow I’m asleep in less than a minute.
I also find that my dreams are more vivid, and sometimes memorable, if I use 10 mg of Vinpocetine before I go to bed. It increases blood flow in the brain.
Please take a look at the reviews for each of the above to see how they work in your brain. The idea is to slow things down enough to fall asleep quickly. And to stay asleep for 7 – 8 hours. I use tart cherry juice because it is a natural source of melatonin.
Matt
December 18, 2017
This article is very helpful. I’ve been spending most of my waking hours (pun intended) researching herbal treatment for insomnia. I was on Seroquel for years and am trying to abstain. It’s been about 3 weeks without them and I’m having a terrible time. I did try 5-HTP with Mucuna Pruriens, Calcium, Magnesium, and Zinc and it seemed to work the first time but last night it didn’t. I’m so confused as to what I should be supplementing with at this point. Now, I see that there are more listed than I ever knew about – don’t know how much my cabinets can hold – lol. Anyway, maybe you can help me decipher all of this. What do you think would replace the Seroquel (I literally could not sleep without it) Is L-Tyrosine, Mucuna Pruriens, Valerian Root, or 5 HTP going to do anything -or should I forget about these and acquire some of the ones you listed?
David Tomen
December 18, 2017
Matt, first thing I would do is avoid things that boost dopamine such as L-Tyrosine and Mucuna Pruriens. You do not want to increase dopamine when you’re trying to get to sleep.
Seroquel likely assists sleep because it increases serotonin. But more importantly it’s a histamine receptor antagonist. Those receptors are involved in your circadian rhythm and decrease norepinephrine and acetylcholine.
Read the section on Tryptophan in this post. And consider using Tryptophan, Magnesium, a highly bio-available B-Complex (earlier in the day) and 4 – 8 ounces of “pure” tart cherry juice. The juice needs to be from concentrate and not some funky juice blend. Tart cherry increases melatonin and is a safer alternative to using melatonin.
For each of these recommendations please follow the dosage instructions in each nootropic review. Otherwise you’ll not likely get the effects you want. Let us know how this works for you please.
Vivian Lopez
December 14, 2017
The post is so great, I love it. Thanks for sharing!
David Tomen
December 14, 2017
Thank you Vivian.