The Science behind Nightcap®
Adequate amounts of restful sleep are crucial to good health. Poor sleep impacts productivity, mental focus, obesity, exercise and even safety. Inadequate sleep among American workers has been estimated to add up to over $63 billion per year in lost productivity.[1]
In terms of weight loss, low amounts of sleep increase the amount of ghrelin—a peptide that signals the feeling of hunger.[2] Sleep deprivation also makes people more susceptible to fast food ads and similar food images.[3] A major study by the Centers for Disease Control examined 8,000 people for two years and then again 3-5 years later and found a conclusive link between inadequate sleep and obesity. Subjects who slept 6 hours per night were 27% more likely to be obese than those who slept 7-9 hours. Subjects who slept just 5 hours per night were 73% more likely to be obese.[4]
Sleep not only makes us feel better, there’s growing evidence that it is necessary for the brain’s ability to continue to learn, grow, and protect itself. REM sleep where much dreams occur is critical to learning and fixing new memories,[5] but it mostly happens late in the sleep period. So missing just an hour of sleep can mean missing up to a third of your REM sleep.
Restful Sleep
Melatonin is a brain hormone that is the primary signal that it is time to sleep. As light levels fall, our bodies begin producing melatonin. But in today’s world we are constantly exposed to bright artificial light from the time we wake up until we decide to go to bed. And as computer screens have improved and become more ingrained in our lives, we spend more time looking directly at bright screens that pump out the bluish-white light that signal our brains that it is daytime and therefore we should not start producing melatonin.
As a result, many people do not even begin the natural cycle of melatonin production until they turn out the lights and try to sleep. For many people, this delays sleep for up to ninety minutes.
Melatonin
Melatonin is the natural signal for our bodies to sleep. Our bodies synthesize melatonin directly from the amino acid tryptophan in the pineal gland in response to darkness as perceived by special photosensitive cells on our retinas.[6] Humans produce less melatonin as they age which can also lead to poor sleep.[7]
In addition to its role as a sleep inducer, melatonin is also a powerful wide-spectrum antioxidant[8]—one with the rare ability to cross the blood-brain barrier and cellular membranes.[9] It works synergistically with other antioxidants to scavenge free radicals better than the compounds would work alone.[10] Melatonin also interacts with the immune system and has an anti-inflammatory action that is not yet fully understood.[11]
Nightcap includes 3mg of melatonin which is chemically identical to the melatonin produced in the body.
Sunteanine® L-Theanine
L-theanine is an amino acid that naturally occurs in green tea leaves. SuntheanineTM is a patented form of L-theanine that has been tested in humans to evalute its effects on stress reduction,[12] mood,[13] brain wave modulation[14,15] and alertness[16] among other benefits. L-theanine increases seratonin, dopamine, GABA, and glycine levels in the brain.[17,18]
One novel use of L-theanine is to significantly improve the quality of sleep. Although L-theanine does not have a sedative effect, it appears to move brain wave cycles—as measured on an electroencephalogram (EEG)—toward a predominance of alpha waves in the occipital and parietal parts of the brain within 40 minutes of ingestion. This effect lasts up to eight hours.[19,20,21] This alpha-wave predominance is associated with a state of relaxation.
In a double-blind, placebo-controlled trial, 98 boys age 8-12 who had been diagnosed with ADHD were given 200mg or 400mg of L-theanine daily or a placebo for 10 weeks. The parents of subjects who received L-theanine reported a trend of a greater percentage of the night spent sleeping restfully and fewer minutes of wakefulness after initial sleep onset.
Nightcap’s Sleep and Relaxation Blend contains SuntheanineTM L-theanine to help promote relaxing sleep with less time spent awake.
5-HTP
5-Hydroxytrptophan (5-HTP) is an amino acid that occurs in the seed of the shrub Griffonia simplicifolia. 5-HTP is a chemical precursor and metabolic intermediate of melatonin and serotonin. It has shown effects as a natural sleep aid, appetite suppressant and antidepressent.
Passionflower and Hops
Humulus lupulus is the hop plant which has been used for centuries to flavor and preserve beer. Hops have been extensively researched and have been found to be an aid to sleep in humans.[22,23] Clinical trials have shown that hops flowers can improve sleep in people suffering from insomnia.[24]
Hops flowers contain the oleoresins lupulone and humulone which contribute the hops signature aroma to beer as well as antibiotic properties. The alpha acids in lupulone and humulone break down into the compound 2-methyl-3-buten-2-ol, which raises the levels of the neurotransmitter gamma-aminobutyric acid (GABA).[25,26] GABA is an inhibitory neurotransmitter on the central nervous system. Higher levels of GABA have a sedative effect.
In a study published in PLOS ONE of the sedative effects of hops, healthy female nurses working a rotating night shift drank a moderate amount of non-alcoholic beer containing hops each night with dinner for 14 days. The subjects were measured via actigraphy and demonstrated a shorter time to fall asleep, less overall activity during the night, and less sleep anxiety. All results were compared to the subjects acting as their own control group during a measurement period while not drinking beer.[27]
Passiflora incarnata is a species of passionflower found in the American Southeast and commonly called the purple passionflower or maypop. All parts of the plant have been uses as a traditional herbal treatment for nervous anxiety and insomnia.
A double-blind, placebo-controlled study of 41 subjects age 17-35 found that consuming a tea made from Passiflora incarnata yielded short-term sleep benefits for healthy adults with mild fluccuations in sleep quality.[28]
Several studies have shown Passiflora incarnata extract exhibits anxiolytic properties (anxiety-reducing) in mice. The anxiolytic effect is similar to that of low levels of the prescription drug Vallium (diazepam).[29]
Health Benefits of Nightcap®
A multiple-pathway approach to restful sleep
Nightcap® is designed to help you relax, fall asleep faster and wake up refreshed.+
Used with the Live with Purpose® Sleeping Well program, Nightcap®’s multi-action formula supports restful sleep in three ways:
- Promoting relaxation, with L theanine, hops and passionflower. L-theanine is an amino acid that naturally occurs in green tea leaves. SuntheanineTM is a patented form of L-theanine that has been tested in humans to evalute its effects on stress reduction,[30] mood,[31] brain wave modulation[32,33] and alertness[34] among other benefits. L-theanine increases seratonin, dopamine, GABA, and glycine levels in the brain.[35,36] One novel use of L-theanine is to significantly improve the quality of sleep. Although L-theanine does not have a sedative effect, it appears to move brain wave cycles toward a predominance of alpha waves which is associated with a state of relaxation, an effect that lasts up to eight hours.[37,38,39] Hops have been extensively researched and have been found to be an aid to sleep in humans.[40,41,42] Passiflora incarnata is a species of passionflower that has been studied for its short-term sleep benefits for healthy adults with mild fluccuations in sleep quality.[43]
- Helping to fall asleep faster with 5HTP. 5-Hydroxytrptophan (5-HTP) is an amino acid that occurs in the seed of the shrub Griffonia simplicifolia. 5-HTP is a chemical precursor and metabolic intermediate of melatonin and serotonin. It has shown effects as a natural aid to falling asleep faster.
- Promoting restful sleep with melatonin. Melatonin is a naturally occurring hormone that has been the subject of numerous scientific studies for its role in promoting sleep. Melatonin is the natural signal for our bodies to sleep. Our bodies synthesize melatonin directly from the amino acid tryptophan in the pineal gland in response to darkness as perceived by special photosensitive cells on our retinas.[44] Humans produce less melatonin as they age which can also lead to poor sleep.[45] Nightcap® includes 3mg of melatonin which is chemically identical to the melatonin produced in the body.
Appendix A: References
1. Wall Street Journal, Jan 23, 2013 Weber, Lauren. “Go Ahead, Hit the Snooze Button.” http://online.wsj.com/article/SB10001424127887323301104578257894191502654.html
2. Taheri S, Lin L, Austin D, Young T, Mignot E (December 2004). “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index”. PLoS Med. 1 (3): e62. doi:10.1371/journal.pmed.0010062. PMC 535701. PMID 15602591.
3. Benedict C., Brooks S. J., O’Daly O. G., Almèn M. S., Morell A., Åberg K., … & Schiöth H. B. (2012). Acute sleep deprivation enhances the brain’s response to hedonic food stimuli: an fMRI study. Journal of Clinical Endocrinology & Metabolism, 97(3), E443-E447.
4. SLEEP, Vol. 28, No. 10, 2005 Inadequate Sleep as a Risk Factor for Obesity: Analyses of the NHANES I James E. Gangwisch
5. cited in Born, J.; Rasch, J.; Gais, S. (2006). “Sleep to remember”. Neuroscientist 12: 410.
6. Perreau-Lenz S, Pévet P, Buijs RM, Kalsbeek A (January 2004). “The biological clock: the bodyguard of temporal homeostasis”. Chronobiol. Int. 21 (1): 1–25.
7. Sack RL, Lewy AJ, Erb DL, Vollmer WM, Singer CM (1986). “Human melatonin production decreases with age”. J. Pineal Res. 3 (4): 379–88.
8. Poeggeler B, Saarela S, Reiter RJ, Tan DX, Chen LD, Manchester LC, Barlow-Walden LR (November 1994). “Melatonin – a highly potent endogenous radical scavenger and electron donor: new aspects of the oxidation chemistry of this indole accessed in vitro”. Ann. N. Y. Acad. Sci. 738: 419–20
9. Reiter RJ, Manchester LC, Tan DX (September 2010). “Neurotoxins: free radical mechanisms and melatonin protection”. Curr Neuropharmacol 8 (3): 194–210
10. Arnao MB, Hernández-Ruiz J (May 2006). “The physiological function of melatonin in plants”. Plant Signal Behav 1 (3): 89–95.
11. Pohanka, M (2013). “Impact of melatonin on immunity: a review”. Central European Journal of Medicine 8 (4): 369–376.
12. Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol 2007;74:39-45.
13. Lu K, Gray MA, Oliver C, et al. The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans. Hum Psychopharmacol 2004;19:457-465.
14. Gomez-Ramirez M, Kelly SP, Montesi JL, Foxe JJ. The effects of L-theanine on alpha-band oscillatory brain activity during a visuo-spatial attention task. Brain Topogr 2009;22:44-51.
15. Kobayashi K, Nagato Y, Aoi N, et al. Effects of L-theanine on the release of alpha-brain waves in human volunteers. Nippon Nogeikagaku Kaishi 1998;72:153-157.
16. Juneja LR, Chu DC, Okubo T, et al. L-Theanine – a unique amino acid of green tea and its relaxation effect in humans. Trends Food Sci Technol 1999;10:199-204.
17. Nathan, Pradeep; Lu, Kristy; Gray, M.; Oliver, C. (2006). “The Neuropharmacology of L-Theanine(N-Ethyl-L-Glutamine)”. Journal of Herbal Pharmacotherapy 6 (2): 21–30
18. Wakabayashi C, Numakawa T, Ninomiya M, Chiba S, Kunugi H (2012). “Behavioral and molecular evidence for psychotropic effects in L-theanine”. Psychopharmacology (Berl.) 219 (4): 1099–109.
19. Rao TP, Ozeki M, Juneja LR. Suntheanine: a pure and safe L-theanine dietary supple- ment for relaxation and stress relief (suntheanine.com). NutraCos 2007;1:26-30
20. Ozeki M, Juneja LR, Shirakawa S. A study of L-theanine and daytime drowsiness. Jpn J Physiol Anthropol 2008;13:9-15.
21. Mason R. 200 mg of Zen: L-theanine boosts alpha waves, promotes alert relaxation. Altern Complem Therapies 2001;7:91-95.
22. Dimpfel W, Suter A (2008) Sleep improving effects of a single dose administration of valerian/hops fluid extract-a double blind, randomized, placebo-controlled sleep-EEG study in parallel design using electrohypnograms. Eur J Med Res 26: 200–204.
23. Vonderheid-Guth B, Todorova A, Brattstrom A, Dimpfel W (2000) Pharmacodynamic effects of valerian and hops extract combination (Ze 91019) on the quantitative-topographical EEG in the healthy volunteers. Eur J Med Res 5: 139–144.
24. Morin CM, Koetter U, Bastien C, Ware JC, Wooten V (2005) Valerian-hops combination and diphenhydramine for treating insomnia; a randomized placebo-controlled clinical trial. Sleep 28: 1465–1471.
25. Zanoli P, Zavatti M (2008) Pharmacognostic and pharmacological profile of Humulus lupulus L. J Ethnopharmacol 116: 383–396.
26. Aoshima H, Takeda K, Okita Y, Sheikh Julfikar H, Koda H, et al. (2006) Effects of beer and hop on ionotropic ?-aminobutyric acid receptors. J Agric Food Chem 54: 2514–1519.
27. Lourdes Franco, Cristina Sánchez, Rafael Bravo, Ana B. Rodríguez, Carmen Barriga, Eulalia Romero, Javier Cubero. The Sedative Effect of Non-Alcoholic Beer in Healthy Female Nurses. PLOS ONE Published: July 18, 2012DOI: 10.1371/journal.pone.0037290
28. A. Ngan & R. Conduit (2011). “A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality”. Phytotherapy Research 25 (8): 1153–1159.
29. Kamaldeep Dhawan, Suresh Kumar, Anupam Sharma (2001). “Anti-anxiety studies on extracts of Passiflora incarnata Linneaus [sic]”. Journal of Ethnopharmacology 78 (2–3): 165–170.
30. Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol 2007;74:39-45.
31. Lu K, Gray MA, Oliver C, et al. The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans. Hum Psychopharmacol 2004;19:457-465.
32. Gomez-Ramirez M, Kelly SP, Montesi JL, Foxe JJ. The effects of L-theanine on alpha-band oscillatory brain activity during a visuo-spatial attention task. Brain Topogr 2009;22:44-51.
33. Kobayashi K, Nagato Y, Aoi N, et al. Effects of L-theanine on the release of alpha-brain waves in human volunteers. Nippon Nogeikagaku Kaishi 1998;72:153-157.
34. Juneja LR, Chu DC, Okubo T, et al. L-Theanine – a unique amino acid of green tea and its relaxation effect in humans. Trends Food Sci Technol 1999;10:199-204.
35. Nathan, Pradeep; Lu, Kristy; Gray, M.; Oliver, C. (2006). “The Neuropharmacology of L-Theanine(N-Ethyl-L-Glutamine)”. Journal of Herbal Pharmacotherapy 6 (2): 21–30
36. Wakabayashi C, Numakawa T, Ninomiya M, Chiba S, Kunugi H (2012). “Behavioral and molecular evidence for psychotropic effects in L-theanine”. Psychopharmacology (Berl.) 219 (4): 1099–109.
37. Rao TP, Ozeki M, Juneja LR. Suntheanine: a pure and safe L-theanine dietary supple- ment for relaxation and stress relief (suntheanine.com). NutraCos 2007;1:26-30
38. Ozeki M, Juneja LR, Shirakawa S. A study of L-theanine and daytime drowsiness. Jpn J Physiol Anthropol 2008;13:9-15.
39. Mason R. 200 mg of Zen: L-theanine boosts alpha waves, promotes alert relaxation. Altern Complem Therapies 2001;7:91-95.
40. Dimpfel W, Suter A (2008) Sleep improving effects of a single dose administration of valerian/hops fluid extract-a double blind, randomized, placebo-controlled sleep-EEG study in parallel design using electrohypnograms. Eur J Med Res 26: 200–204.
41. Vonderheid-Guth B, Todorova A, Brattstrom A, Dimpfel W (2000) Pharmacodynamic effects of valerian and hops extract combination (Ze 91019) on the quantitative-topographical EEG in the healthy volunteers. Eur J Med Res 5: 139–144.
42. Morin CM, Koetter U, Bastien C, Ware JC, Wooten V (2005) Valerian-hops combination and diphenhydramine for treating insomnia; a randomized placebo-controlled clinical trial. Sleep 28: 1465–1471.
43. A. Ngan & R. Conduit (2011). “A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality”. Phytotherapy Research 25 (8): 1153–1159.
44. Perreau-Lenz S, Pévet P, Buijs RM, Kalsbeek A (January 2004). “The biological clock: the bodyguard of temporal homeostasis”. Chronobiol. Int. 21 (1): 1–25.
45. Sack RL, Lewy AJ, Erb DL, Vollmer WM, Singer CM (1986). “Human melatonin production decreases with age”. J. Pineal Res. 3 (4): 379–88.
Live with Purpose® for Better Sleep
Waking up refreshed after a great night’s sleep is one of the daily joys of life. Sleep is a critical part of health and wellness, and restful sleep can be strongly influenced by nutrition and lifestyle choices.
The Live with Purpose® Program for better sleep integrates the best in nutrition, dietary and lifestyle research to create a comprehensive program to get you on the right track quickly and easily. We have done the research into the simplest actions that give you the greatest results—the 80/20 rule for better sleep. Here’s what we found:
Start with 5 Simple Steps
Get on the path to better sleep quickly and start feeling better faster by following these five simple steps.
LIVE WITH PURPOSE® PROGRAM FOR BETTER SLEEP
Supplement with Nightcap®.
Sleep is a critical part of health and wellness, and restful sleep can be influenced by nutrition. Nightcap® is a proprietary combination of the most effective ingredients for promoting relaxation and falling asleep faster, and as a result waking up refreshed.* L-Theanine, an amino acid found in green tea, has been studied for its role in promoting relaxation and melatonin has been the subject of numerous scientific studies for its role in promoting sleep.*
Walk a mile in your own shoes.
The human body was designed to move every day. Walking even a mile throughout the day can stimulate your metabolism, provide cardiovascular benefits, and keep you burning more calories all day long. Walking is free, non-strenuous, and effective indoors or out. Starting each day with a walk provides benefits all day—and it can help you get better sleep. A recent study found the people suffering from insomnia were able to fall asleep in about half the time and slept 18-26% longer on average and with better sleep efficiency after performing light to moderate aerobic exercise—like walking—daily.2 These significant sleep improvements weren’t seen for other forms of exercise. It doesn’t seem to make a difference whether you do all your walking at once or break it up into shorter sessions. So make a little time to walk at least half an hour every day.
Going deeper.
This quick start program lets you put the 80/20 rule to work for you basics, so you can start getting 80% of the benefit for just 20% of the effort. To go deeper, download the “Sleeping Well” chapter from Greg Horn’s latest book, Living Well [here].
Fiber for more satisfying sleep.
Dietary fiber may just be the key to digestive happiness. Taken before bedtime, fiber triggers a feeling of satisfied fullness that can both aid in sleep3 and prevent waking up hungry and the resultant night eating that spikes blood sugar and shortens time asleep. The USDA recommends that we each get 25 grams of fiber per day for women and 38 grams of fiber per day for men (an apple has about 6 grams, a bowl of bran cereal about 11 grams). The average person eating the SAD gets just 16 grams of fiber. Find a way to add fiber to your daily diet through fruit, vegetables, salads, or whole grains. This one is fun and easy, with almost immediate benefits in the way we feel and our quality of sleep.
Schedule sleep time.
The single most important action you can take to get more sleep to is simply put it on your schedule. Most of us already set a wake up time for each day. Getting enough sleep can be as simple as counting back eight hours from your wake up time and setting your bedtime as well. Think of it as your sleep appointment—an important appointment that you need to keep each day. Its simple and powerful: Having a sleep appointment is you best tool for breaking the “just one more thing to do before bed” trap that robs us of sleep time. And research shows that keeping the same sleeping appointment every day—including weekends—helps improve sleep quality and the number of hours spent asleep.1
Lower lights at night.
Our bodies need a certain period adjustment between day and night if we want to easily fall asleep. Even if you’ve set a regular eight hours for sleep each day, if you are bathed in the light of a computer, smartphone or television until the moment you hop in bed, sleep will elude you while your body acclimates to the idea that the day is done.
Melatonin is our body’s hormone that signals our brains it is time to sleep. So to fall asleep, we need to promote melatonin production. Daylight signals our bodies that it is time to stay awake. Even small amounts of light will do this, so it’s important to minimize light exposure before bed. It takes at least an hour of dim light for melatonin levels to begin to rise. If you want to read and still be able to sleep, a reading light with a small incandescent bulb may still be a good solution since the warmer orange light affects melatonin less than white light. The thing you absolutely want to avoid for an hour before sleep is placing the backlit screen of a tablet or similar computer right up to your face where all that light completely halts melatonin production.
Once you go to sleep, your bedroom should be as dark as possible. Even the light from a small clock can interfere with melatonin production and reduce the quality of your sleep. If you can’t completely darken your room, an eye mask that blocks all light can be extremely beneficial at increasing your quality of sleep.
Starting at least an hour before bed, lower the lights in your house. Turn off lights in rooms where you don’t need them or put them on dimmer. This hour before bed should be a mini digital-detox where you are not looking at the TV or computer. Light chores like cleaning up the dishes are fine. Reading under a low light is excellent, but avoid bright lights and computer screens close to your face.
Sleep Better Step-by-Step
Here’s one way you can easily incorporate the Live with Purpose® Better Sleep Program into your life. If your daily wake up time is different, feel free to slide the schedule—just be sure to maintain a solid 8-hour “sleep appointment”—and keep it!
6:00 AM Wake up refreshed after a great night’s sleep. ?(Don’t worry if it takes a few days for your body to settle into the program. You’ll get there.)
6:30 AM Choose a breakfast that includes some fiber. Two slices of whole-wheat toast with a serving of peanut butter has about 7 grams—add a banana to make it 10 grams!
7:00 AM This would be a great time for a walk. Can’t do thirty minutes before work—then, just squeeze in ten. The morning light and fresh air will help you wake up and get you going.
Noon Have a lunch with moderate fiber content, like a nice salad. Then go for a walk—even just ten minutes. Ask a friend to join you and the time will fly by.
7:00 PM Enjoy a great dinner that includes some fiber, for example, whole-wheat pasta and some vegetables. If you haven’t gotten in your day’s mile/half-hour of walking, finish it up after dinner.
9:00 PM One hour before bedtime. Lower the lights. Have some fiber to help keep you full throughout the night so you don’t wake up. Take your Purpose Nutrition® Nightcap® with a combination of the most highly researched natural ingredients to help you sleep. Small chores are okay. Reading in bed with a small incandescent light is great. Say goodnight to your mobile device—it’ll still be there in the morning!
10:00 PM This is your sleep appointment. Make sure you’re in bed, in a completely dark room or wearing an eye mask to minimize light.
Live with Purpose®
Purpose®—we all have one. Pursuing it gives life meaning, making us more conscious of the choices we make in every dimension of our lives. These daily choices—how we nourish our bodies, minds, and intentions—determine our success at what really matters. Live with Purpose® programs are designed to give you maximum benefit most easily. Much more than just recommending a nutrition program, this integrated approach targeting better health for the whole person is our guiding philosophy behind each Live with Purpose® program. We believe that our choices should make yours easier—so you can pursue your purpose.
References
1. Kang, Jiunn-Horng and Chen, Shih-Ching. “Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan.” BMC Public Health. 2009; 9: 248.
2. Passos GS, et al. “Effect of acute physical exercise on patients with chronic primary insomnia.” Journal of Clinical Sleep Medicine. 2010 Jun 15; 6(3):270-5.
3. St-Onge MP, et al. “Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep.” Journal of Clinical Sleep Medicine. 2015 June 22
