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While more commonly known for its mood enhancing uses, some people use 5-HTP for sleep disorders like insomnia and jet lag. 5-HTP is a natural compound that gets converted by the brain into Serotonin and Melatonin – two neurotransmitters that are responsible for regulating sleep patterns.
5-HTP for sleep is used to regulate the levels of Serotonin and Melatonin in the brain. Increasing levels of these neurotransmitters has been associated with improved ability to induce sleep as well as more restful, deeper sleep throughout the night.
This article will discuss the benefits of taking 5-HTP for sleep disorders like insomnia, as well as safety and potential side effects of 5-HTP supplements.
Mood
Sleep
Weight Loss- Increases Serotonin levels in the brain
- Enhances mood and alleviates stress
- Improves sleep and regulates appetite
Top 5-HTP Products* ❯5-HTP for Sleep May Increase Serotonin and Melatonin Levels
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5-HTP is considered a natural chemical precursor in the human body for multiple hormones and neurotransmitters. Humans make this compound from the breakdown of Tryptophan.
Tryptophan is an amino acid which is present in foods such as turkey, red meat, soy protein, eggs, spinach, and fish. Tryptophan from the diet or supplements is broken down in the liver into 5-HTP and other metabolites including niacin (Vitamin B3).
Once Tryptophan is processed into 5-HTP, the 5-HTP travels through the bloodstream to the brain. There it crosses the barrier separating the bloodstream from the brain and enters the brain.
Once in the brain the 5-HTP is then converted into the neurotransmitter Serotonin. Often nicknamed the “happiness neurotransmitter,” Serotonin is present in the body at elevated levels during times of positive emotions such as happiness, relaxation, and calm.
Serotonin can subsequently be converted into Melatonin. Melatonin is the main hormone directly involved in sleep onset and maintenance of circadian rhythm (daily sleep/wake cycle).
As a supplement, 5-HTP is typically sourced from the African climbing shrub, Griffonia simplicifolia. The seeds of this plant have been found to contain between 5-20% pure 5-HTP by weight.
When purchasing a 5-HTP sleep supplement, it is important to ensure that the dosages quoted on the product are based on the actual 5-HTP content and not the whole Griffonia plant extract. This will ensure that you are taking sufficient quantities to affect a significant change in Serotonin and Melatonin levels.
What Causes Sleep Disorders?
Sleep disorders including insomnia are broadly characterized as an inability to fall asleep or to stay asleep for as long as desired. Prolonged periods of lack of sleep can lead to significant health problems in the long-term such as heart disease, cognitive impairment, obesity, and diminished immunity.
In the short-term – after even one or more nights with low quality sleep – individuals often suffer from fatigue, lack of focus, and mood imbalances.
Insomnia is one of the most common sleep disorders. It is defined as habitual sleeplessness or an inability to fall and stay asleep. Insomnia can be caused by a number of factors including the use of psychoactive drugs and stimulants, pain or injuries, stress and anxiety, neurological disorders, and a number of other medical conditions.
Insomnia can also result from environmental factors, including jet lag and shift work. Shift work sleep disorder can cause insomnia and excessive sleepiness, and often occurs when a person has rotating work shifts that overlap with normal sleep hours.
Forty-eight percent of the American population reports experiencing occasional bouts of insomnia and other sleep problems.
How to Treat a Sleep Disorder Naturally
One of the core underlying factors that may contribute to difficulty falling and staying asleep is a hormonal imbalance. When the neurochemicals in your brain (including Serotonin and Melatonin) fall out of their normal balance, it may lead to a disturbance in normal circadian rhythms.
Neurochemical levels can be disturbed or diminished by a number of external causes including poor diet, periods of high stress or excitement, or using drugs such as Adderall or Ritalin.
Sleeping pills primarily work by sedating the body and dramatically raising levels of certain neurotransmitters. There is growing apprehension of using pharmaceutical drugs on an on-going basis though.
There are many methods recommended to try and naturally restore proper neurotransmitter levels and address sleep disorders. Some of these include light exercise before bed, sleeping in a completely dark and silent room, chewing Valerian root, or drinking Chamomile tea.
However, these methods may not be effective for all individuals and many reviews online suggest they may not work at all. For these individuals, taking 5-HTP to improve sleep patterns may be useful.
Boosting Serotonin and Melatonin for Circadian Rhythm Regulation
As mentioned earlier, 5-HTP is an important step in the breakdown of Tryptophan and the biosynthesis of Serotonin and Melatonin. In the body, Tryptophan gets converted first into 5-HTP and then it is used to make Serotonin and Melatonin.
Increasing Serotonin levels has several impacts on the body and can lead to reduced stress and anxious feelings, calmness, feelings of happiness, and an overall sense of well-being.
By reducing the body’s susceptibility to over-excitement and anxiousness, Serotonin may help to eliminate one of the core causes of insomnia. This effect alone means that 5-HTP sleep supplements may be useful for improving the ability to quiet the mind at night and prepare to fall asleep.
Additionally, by boosting Melatonin levels, 5-HTP may enhance sleep quality and help users achieve deeper states of sleep for longer periods of time.
Melatonin is critical for regulating the circadian rhythm in the body. This is the approximately 24 hour cycle that animals and plants experience in reaction to natural levels of light and dark.
During the day, Melatonin levels are kept low due to the detection of high levels of light in the ambient environment. Serotonin production is highest during the daytime.
At night, when the sun has set and light is replaced by darkness, Serotonin production is switched to Melatonin production. Melatonin levels begin to climb to help the body attain a sleep state.
Disturbances to circadian rhythm can have a deleterious effect on frequency, ease, and quality of sleep. By using a 5-HTP supplement before bed, individuals may be able to increase Melatonin levels and restore a natural sleep cycle.
5-HTP pills essentially bypass the light-detection system that regulates how much Melatonin is secreted into the blood. This gives you control over when you want to fall asleep, irrespective of external or internal factors.
5-HTP use may help to naturally reduce sleeplessness and insomnia by increasing Melatonin levels. This allows individuals to fall asleep more quickly and wake feeling more rested the next day.
Studies have found that because of its relationship with Melatonin, 5-HTP use may increase REM sleep by 25% and increase time spent in deep sleep states without requiring more total sleep time. Some users report that taking 5-HTP for sleep disorders enhanced their dreaming, or even helped them achieve lucid dreaming.
Additional Benefits of 5-HTP
In addition to being used for improving sleep quality, 5-HTP has also been used for depression, anxiety, Fibromyalgia, balancing the mood, and suppressing the appetite/weight loss. Many users take 5-HTP in a daily mood enhancement stack.
5-HTP is most commonly used for depression. Research studies have shown that 5-HTP is significantly better at improving symptoms of depression than placebo.
One trial found that 400 mg 5-HTP per day was comparable to 40 mg of fluoxetine (Prozac) at decreasing depression symptoms. Other studies have shown similar results comparing 5-HTP to fluvoxamine and imipramine.
Click here for more information on 5-HTP use for Fibromyalgia or weight loss.
The Natural Medicines database has rated 5-HTP as Possibly Effective for improving the symptoms of depression. The full effects of 5-HTP on sleep disorders, mood disorders, Fibromyalgia, and weight loss is unknown and more scientific research is still needed. At this time, the FDA has not approved 5-HTP as a drug to prevent or treat any conditions.
How to Take 5-HTP for Sleep?
For the best results when using 5-HTP as a sleep aid, some sources recommend taking a dose right before sleep. The supplement is typically taken in pill/tablet, capsule, or powder form and some sources say it should be consumed forty-five to thirty minutes before desired sleep time.
There are some people that see a benefit of 5-HTP and Melatonin taken together. It has been hypothesized that there may be a synergistic effect if the two supplements are taken together.
Because of this, some manufacturers have created combination supplements for this purpose. Webber Naturals has created Melatonin PLUS with L-Theanine and 5-HTP, intended as a natural sleep supporter.
There are no known negative interactions if you mix Melatonin and 5-HTP supplements, and you can choose to take them together if you please. However, 5-HTP and Melatonin supplements do not need to be taken together to see benefits. You can choose to use either supplement alone or a combination stack for your personal needs.
Dose effectiveness varies from person to person based on age, weight, personal sensitivities, etc. Users are advised to start with the smallest dosage first before increasing.
It is recommended to check with your doctor to determine if 5-HTP for sleep is appropriate for your needs, and for the correct personalized dosage.
5-HTP Side Effects and Safety Information
T
he Natural Medicines database considers 5-HTP to be Possibly Safe for oral use in adults. 5-HTP should generally be avoided by pregnant and nursing women, as use in these instances is considered Possibly Unsafe.
Many prescription sleep aids can have a “hangover effect” and may cause sluggishness the day after use, especially if one is not able to sleep for 8 hours or more at a time. One of the reasons some people use 5-HTP instead of sleeping pills is the potential for fewer side effects. 5-HTP research and reviews show that for most people there is no “hangover effect” experience with this natural supplement.
However, it is important to be aware that some potentially adverse effects may occur when using 5-HTP. This is true of any neurologically active supplement – whether natural or synthetic.
Side effects of 5-HTP are generally mild if it is used properly. However, some gastrointestinal problems may arise as a result of the additional Serotonin produced when 5-HTP is taken.
If too much 5-HTP is converted into Serotonin in the intestines, it may cause a contraction of the muscles in the intestinal walls, resulting in nausea or diarrhea. Users may also experience some loss of appetite, heartburn, stomach cramps, or general muscular cramps.
In addition, there is the potential for developing Serotonin Syndrome if 5-HTP is taken in very high doses, or in conjunction with antidepressants in the MAOI (Monoamine oxidase inhibitor) or SSRI (Selective Serotonin re-uptake inhibitor) classes.
Serotonin Syndrome is a very serious and potentially fatal condition that occurs when there is too much stimulation of Serotonin neuro-receptors in the brain. Symptoms include excessive sweating, mental “fog”, and irregular heartbeat.
Similarly, 5-HTP can interact with carbidopa, a drug prescribed to Parkinson’s patients. If the two drugs are taken in conjunction, the patient is likely to experience nausea and vomiting. These symptoms can be treated with antiemetic medication.
As a result, anyone considering taking 5-HTP for sleep related problems or otherwise should consult a medical professional beforehand. A doctor can ensure that the drug is suitable for them and that it does not conflict with any other medication that they may be taking.
While taking 5-HTP for sleep disorders is generally safe and effective, it is important that it be used in the proper way to protect your health and well-being.
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Article last updated on: April 28th, 2018 by Nootriment
3 Comments
yo quiero saber donde puedo comprar el medicamento 5-htp yo tengo mucho tiempo sin poder dormir bien gracia
deseo saber si puedo consumir en la mañana SAMe(adenosin melionina) en la noche 100 mg de 5hp pripofano
A loved one has been taking ambien from 2008 and has tries many a times to get himself off it. We have tries other alternatives with no success. Th doctor prescribed trazadone which keeps him up. I read on 5HTP and Melantonin. It has been 3 days and he still stays up. Any help?