More and more people are complaining about sleep problems. Today’s society is grappling with various (environmental) factors that can negatively affect sleep. Anyone who wants to improve their sleep should, first and foremost, avoid disruptive factors whenever possible and make certain lifestyle changes. In addition, natural substances such as ashwagandha, tryptophan, and hydrolyzed milk protein can help promote sleep.
Heinz Lüscher, M.D.
Anyone who wants to improve their sleep should, first and foremost, try to avoid the aforementioned disruptive factors as much as possible or make changes to their lifestyle—even if they may only be partially successful at first. Every improvement counts! In addition, natural remedies such as ashwagandha, tryptophan, and hydrolyzed milk protein (milk hydrolysate marketed under the brand name Lactium®) can provide further support.
The sleepberry—or rather, its root—is an indispensable part of Ayurvedic medicine. It is called ashwagandha in India and has been used for 3,000 years. In the West, we refer to the plant as Indian ginseng or use its botanical name, Withania somnifera. Of particular interest are the withanolides contained in the root. These active compounds are also found in other nightshade plants. They have an anxiolytic effect, are sedative at low doses, and stimulating at high doses. When taken over an extended period (at least 4 weeks), they lower cortisol levels and thus reduce stress, while also helping to regulate the day-night rhythm. The presumed mechanism of action is that compounds from ashwagandha bind to receptors in the brain’s anxiety center. The calming effect of ashwagandha on the nervous system has been scientifically documented in nearly 1,000 studies. Isolated withanolides alone do not promote sleep, but their effect is much stronger when present in the whole extract.
Experience shows that the stimulating effect becomes noticeable at doses of approximately 30 mg of withanolides. However, highly sensitive individuals may feel this effect even at low doses of about 15 mg of withanolides. Those with such sensitivity should take ashwagandha with dinner rather than before bedtime and should under no circumstances use it in the middle of the night to help with sleep disturbances.
I advise pregnant women against taking it, as long-term use in high doses can lead to premature birth. Ashwagandha can also intensify the effects of alcohol. Finally, ashwagandha powder is known to be contaminated with pesticides and heavy metals. Therefore, be sure to choose a certified extract.
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Our bodies produce the two hormones melatonin and serotonin, including in the gut. These two substances are related: they share a common precursor in the essential amino acid tryptophan. Furthermore, serotonin can be converted into melatonin through biosynthesis.
Melatonin is the sleep hormone. Serotonin is a neurotransmitter that has a major influence on mood (via the central nervous system). Serotonin also controls how much melatonin is released, thereby regulating the wake-sleep cycle. The hormone is released in a controlled manner by the pineal gland (hypophysis) when it gets dark. The pineal gland can become hardened due to fluoride or excessive calcium intake, which can impair its function. During the dark winter months, melatonin levels also remain elevated, which can lead to fatigue and seasonal affective disorder (SAD). The use of synthetic melatonin is highly controversial among experts. In my experience, melatonin tablets improve sleep only if there is a proven melatonin deficiency. This can be detected with a simple saliva test. Natural melatonin, which is found in foods such as pistachios, cranberries, mushrooms, etc., is better absorbed by the body.
For sleep disorders, I recommend taking hydrolyzed tryptophan, which, in this “pre-digested” form, is absorbed by everyone within a very short time. OH-tryptophan (hydroxytryptophan) is the direct precursor to melatonin and serotonin. It is significantly more effective than L-tryptophan, which occurs naturally.
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It has been scientifically proven that breast milk contains substances that have a soothing effect on infants. Scientists have been able to isolate these substances and confirm their effectiveness through studies. We are referring here to specially hydrolyzed milk proteins—more specifically, a peptide called α-casein. This is produced naturally through a specialized process. Its effect is comparable to that of the medication diazepam, which is used to treat anxiety and sleep disorders. Hydrolyzed milk protein is also safe for people with milk allergies, as the broken-down form is well-tolerated by everyone. A dose of 150 to 300 mg is needed to achieve a good, calming effect in adults.
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We recommend a product that contains all of the ingredients described (ashwagandha, L-tryptophan, milk hydrolysate: Lactium®). The addition of biotin optimally complements this natural sleep aid. Biotin is indirectly important for sleep, as it supports energy metabolism and the nervous system.
Recommended Dosage
Take 1–2 capsules daily with dinner. Start treatment with one capsule. Do not take during pregnancy.
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