Getting enough quality sleep per night is one of the most underrated things you can do to maximize your health, wellness, recovery, and performance. In fact, the American Academy of Sleep Medicine and National Sleep Foundation advocate for seven to nine hours of sleep per night for adults between the ages of eighteen to sixty years of age.1
A systematic review from the journal Nature and Science of Sleep found that persistent short sleep duration is linked to several health conditions including:
According to this study, the most common factors that contribute to inadequate sleep include:
Unfortunately, with our fast-paced and busy lifestyles sleep often gets neglected. A large percentage of people would rather reach for another cup of coffee, energy drink, or high-stimulant pre-workout, then set aside seven hours of their day to sleep. For others, getting seven to nine hours of sleep may seem like an impossible task because they suffer from insomnia.
Insomnia is a common sleep disorder that’s characterized by difficulty falling asleep, staying asleep, or not feeling well-rested. According to a study published in The Journal of Family Medicine and Primary Care, approximately 10-30 percent of adults suffer from chronic insomnia.2Insomnia can significantly impair your physical and mental health as well as performance, so addressing it early is extremely important.
Fortunately, there are several things you can do to improve your sleep such as:
Many things from the list above are up to you to implement, but the last one is where we come into the picture! Supplementing with an efficaciously dosed sleep aid can further optimize your sleep and we’ve got just what you need with Nighty Night!
K-POW Nutrition’s Nighty Night is a comprehensive sleep aid that’s designed to help you fall asleep faster, stay asleep longer, get higher quality sleep, and wake up feeling refreshed. Nighty Night contains ingredients that promote relaxation and recovery while decreasing stress and anxiety.
Now that you have some background info on Nighty Night, let’s dive into the formula to see exactly how each ingredient supercharges your sleep!
Here’s what one serving, or two capsules, of Nighty Night contains:
Magnesium is an essential mineral that serves as a cofactor for hundreds of different enzymes in the body. Therefore, it plays a role in protein synthesis, blood pressure regulation, muscle or nerve function, and blood glucose regulation.3
Moreover, magnesium is used for energy production, DNA and RNA synthesis, bone development, and glutathione formation.3 Since magnesium is necessary for the transport of potassium and calcium, it’s important for optimal muscle contraction, nerve conduction, and even maintenance of a normal heart rhythm.3
Regarding sleep, magnesium seems to help lower anxiety as well as calming the body and mind by activating the parasympathetic nervous system. Magnesium also helps regulate melatonin levels which is the body’s primary sleep hormone and binds to GABA (gamma-aminobutyric acid) in the brain further reducing neural activity.4
A study published in the Journal of Research in Medical Science found that supplementing with magnesium improved subjective measures of insomnia in elderly people.4
L-theanine is a nonessential amino acid that’s naturally found in tea leaves, specifically the Camellia sinensis variety.5 Interestingly, L-theanine has powerful calming and anti-anxiety properties; however, it doesn’t cause drowsiness.5
Structurally, L-theanine closely resembles glutamine, glutamate, and GABA which may explain its mechanism of action by interacting with glutamate receptors in the brain.5 However, more research is needed to fully understand how L-theanine expresses its effects.
A study published in the journal Nutrients found that supplementing with L-theanine for four weeks increased cognitive function, improved sleep quality, and decreased stress-related symptoms such as depression and anxiety.5
L-tryptophan is an essential amino acid that’s naturally found in foods rich in protein such as chicken, turkey, beef, and eggs. In the body, L- tryptophan is converted to serotonin which is a precursor to melatonin. As we mentioned earlier, melatonin is the body’s primary sleep hormone, so greater melatonin production leads to better sleep.6
Supplementing with L-tryptophan may:
Valerian root, also known as Valeriana officinalis, is a flowering plant that’s most often used to improve sleep and promote peacefulness.7
Valerian root contains several compounds that have been shown to reduce anxiety and support sleep most notably:
Valerian primarily expresses its calming effects by inhibiting the breakdown of GABA, a neurotransmitter that decreases central nervous system activity. Studies have shown that supplementing with valerian may help promote relaxation, lower anxiety, and improve sleep quality.7
Chamomile flower is an herb that’s commonly used in traditional medicine to treat various medical conditions, including insomnia, inflammation, and gastrointestinal disorders.8 Since chamomile contains a high amount of flavonoids, specifically apigenin and quercetin, it’s capable of reducing central nervous system activity through the activation of benzodiazepine receptors.8
Supplementing with chamomile extract may:
Ginkgo biloba extract is derived from the Maidenhair tree, which is native to China. Over the years, ginkgo biloba has been used to treat a variety of health conditions.8 Since ginkgo biloba is incredibly rich in antioxidants, specifically flavonoids and terpenoids, it may protect against free radical damage and oxidative stress.9 Ginkgo biloba also expresses potent anti-inflammatory and anti-anxiety properties.9
Furthermore, ginkgo biloba increases nitric oxide production which is a neurotransmitter that tells your blood vessels to vasodilate (expand).9 This allows for blood, nutrients, and oxygen to be settled throughout the body more efficiently. In terms of sleep, some studies suggest that consuming ginkgo biloba prior to bedtime may decrease stress, promote relaxation, and assist in falling asleep.10
Lemon balm, also known as Melissa officinalis, is a botanical extract that has potent anti-stress and anti-anxiety properties.11High levels of stress can lead to insomnia, so supplementing with lemon balm extract may be an effective treatment.
A study published in the journal Phytomedicine found that supplementing with lemon balm in combination with valerian root led to improvements in restlessness and sleep disorders.12Other studies show that lemon balm boosts cognition and mood while reducing anxiety and nervousness.11
Like chamomile, passion flower extract is often made into tea and consumed prior to sleep.
Passion flower extract is an herb that possesses powerful anti-anxiety and sedative properties. In ancient medicinal practices, passion flower extract was mostly used to treat insomnia and anxiety.13
Studies suggest that passion flower extract promotes relaxation and reduces brain activity by increasing levels of GABA in the brain.13 The majority of passion flower extract’s benefits are attributed to its flavonoid content.13 In addition to improving sleep duration, quality of sleep, and reducing anxiety a study published in the journal Complementary Medicine Research showed that passion flower extract may enhance subject’s quality of life and resilience to stress.14
Melatonin is a hormone that’s naturally produced in the body, specifically the pineal gland. Normally, melatonin levels are at an all-time high during the night then they gradually decline as morning approaches. Melatonin is essential for regulating sleep-wake cycles. Several lifestyle factors can negatively affect melatonin production including blue light emitted from phones, televisions, laptops, and tablets along with caffeine.
Without melatonin present it’s extremely difficult to fall asleep; therefore, supplementing with melatonin can be very beneficial. Taking melatonin can help you fall asleep faster, improve overall sleep quality, and reduce the number of times you wake up throughout the night.15 Melatonin has been shown to be effective in doses anywhere between 500 microgram (mcg) and 5 milligrams (mg), so taking just one capsule of Nighty Night will likely be more than enough to help you sleep better.
For optimal results, take one to two capsules of Nighty Night fifteen to twenty minutes prior to bedtime. Start with one capsule to assess your tolerance.
If you’re really looking to optimize your performance, body composition, and health then getting quality sleep is paramount. As you can see from this comprehensive product breakdown, Nighty Night has everything you need to wind down after a long day and get some much-needed rest. Whether you have trouble falling asleep or staying asleep, look no further than Nighty Night from K-Pow Nutrition.