Good, refreshing sleep is essential for health. There is no doubt that chronic insomnia is frustrating, but there is also evidence that insomnia is linked to early death and serious declines in quality of life. Studies show that poor sleepers receive fewer promotions, have increased rates of absenteeism, and tend to demonstrate poor productivity.
Melatonin is a hormone released by the pineal gland in response to the absence of light. Its release into the bloodstream triggers a chain of events that promotes sleep.
Melatonin production decreases during aging. The natural decline in
melatonin may be the underlying cause of disturbances in sleep architecture among the elderly.
Melatonin is also believed to potentiate the effects of the neurotransmitter most associated with sleep and relaxation, gamma-aminobutyric acid (
GABA), through direct interaction with
GABA receptors. More recent data indicate that melatonin may, in fact, be directly sleep-inducing.
GABA (
gamma-amino butyric acid) is an inhibitory neurotransmitter, helping neurons stay selective about the signals to which they respond and helping produce a state of relaxation. Taken at bedtime, supplemental GABA may assist in the initiation of sleep and produce a deeper and more beneficial sleep.
Valerian. Preparations made from the roots of valerian (Valeriana officinalis) have long been relied on to hasten refreshing sleep. Controlled studies show that valerian decreases the amount of time it takes to fall asleep, as well as the subjective quality of sleep, compared to placebo. Valerian also improves quality of sleep;
Valerian is generally considered very safe. Researchers found no negative effects on any objective parameters of alertness or ability to concentrate subsequent to single or multiple doses of valerian.
Valerian prompts the release of GABA and inhibits enzymes involved in GABA's breakdown, thus further increasing levels of this "relaxation neurotransmitter".