The End of Melatonin (these work better)
Summary
TLDRThis video script explores five alternatives to melatonin for better sleep: magnesium, which may help with sleep onset and duration; passion flower, linked to increased sleep time and relaxation; glycine, promoting faster sleep onset and deeper sleep patterns; chamomile, offering a calming effect; and theanine, which can counteract caffeine's wakefulness and improve sleep efficiency. The script emphasizes the importance of dosage and individual testing for optimal results.
Takeaways
- 🌙 Magnesium can significantly improve sleep quality and reduce sleep latency, with studies suggesting up to 1000mg three times daily can be beneficial.
- 🔬 Magnesium aids in melatonin production and reduces hyperexcitability by blocking the NMDA receptor, promoting relaxation and easier sleep.
- 💧 Maintaining proper electrolyte balance throughout the day can enhance magnesium retention, improving sleep quality.
- 🌿 Passion flower, when taken as a supplement, can increase total sleep time and has a sedative effect by attaching to GABA receptors.
- 🍵 Chamomile, particularly in supplement form, can provide a tranquilizer-like effect and promote relaxation by binding to GABA A receptors.
- 🥚 Glycine, an amino acid, can help reduce sleep latency and increase deep sleep patterns when taken before bed.
- 🌱 Theanine can improve sleep efficiency and counteract the stimulating effects of caffeine, especially when taken at higher doses.
- 🍵 Electrolyte supplements like those from Element, containing sodium, potassium, and magnesium, can help replenish what's lost during the day and aid sleep.
- 🧠 The combination of magnesium and passion flower can be particularly effective for sleep, as they work through different mechanisms to reduce excitability and promote relaxation.
- 📈 Dosing is crucial for the effectiveness of sleep aids; personal experimentation may be necessary to find the optimal dosage for individual needs.
Q & A
What is the main topic of the transcript?
-The main topic of the transcript is discussing alternatives to melatonin for improving sleep, focusing on the benefits and mechanisms of various supplements and natural remedies.
What is the first alternative to melatonin mentioned in the transcript?
-The first alternative to melatonin mentioned is magnesium, which has been shown to improve sleep latency and overall sleep time.
What is the significance of the study published in BMC Complementary Medicine and Therapies regarding magnesium?
-The study published in BMC Complementary Medicine and Therapies is significant because it suggests that taking up to 1000 milligrams of magnesium three times a day can significantly improve sleep onset latency and total sleep time compared to a placebo.
How does magnesium help with sleep according to the transcript?
-Magnesium helps with sleep by being required for melatonin production and by blocking the NMDA receptor, which reduces hyperactive glutamatergic neurotransmission and leads to a more relaxed and calm state.
What is the role of electrolytes in relation to magnesium and sleep as discussed in the transcript?
-Electrolytes, particularly sodium, potassium, and magnesium, play a critical role in sleep. The transcript suggests that maintaining proper levels of these electrolytes throughout the day can help retain magnesium better, thus improving sleep.
What is passion flower and how does it affect sleep as per the transcript?
-Passion flower is a natural remedy that can be consumed as a tea or supplement. It affects sleep by attaching to GABA A and GABA B receptors, which helps induce relaxation and a sedative effect.
What is the recommended dosage of passion flower for sleep improvement mentioned in the transcript?
-The transcript mentions a study where participants took passion flower for about two weeks, but it does not specify the exact dosage. However, it suggests that the supplement form of chamomile, which is similar, is more potent.
How does glycine contribute to sleep as discussed in the transcript?
-Glycine contributes to sleep by reducing core body temperature and increasing peripheral vasodilation, which aids in relaxation and melatonin production. It also helps in getting into slow wave sleep patterns faster and with fewer awakenings.
What is the recommended dosage of glycine for sleep improvement according to the transcript?
-The transcript suggests a dosage of at least 2 grams of glycine to see an effect, up to four or five grams, as long as it does not cause digestive issues.
How does chamomile affect sleep and what form is recommended for better results?
-Chamomile affects sleep by binding specifically to GABA A receptors, which provides a sedating effect. The transcript recommends taking chamomile in supplement form for better results.
What is theanine and how can it counteract the effects of caffeine on sleep?
-Theanine is an amino acid that can improve sleep and sleep efficiency. It can counteract the stimulating effects of caffeine, especially when taken at higher dosages, helping to improve sleep quality even after caffeine consumption.
What is the suggested dosage of theanine for someone who has consumed caffeine, as per the transcript?
-The transcript suggests trying a dosage of around 400 milligrams of theanine, especially if caffeine has been consumed earlier in the day.
Outlines
💤 Enhancing Sleep with Magnesium
The first paragraph introduces magnesium as an alternative to melatonin for better sleep. It discusses a study published in BMC Complementary Medicine and Therapeutics, which found that taking up to 1000 milligrams of magnesium three times a day significantly improved sleep latency, allowing subjects to fall asleep 17 minutes faster. Magnesium is also highlighted as a necessary component for melatonin production and its ability to block the NMDA receptor, reducing hyperactive glutamatergic neurotransmission and promoting relaxation. The speaker recommends trying a slower-acting form of magnesium, such as magnesium malate, and emphasizes the importance of balancing electrolytes like sodium, potassium, and magnesium throughout the day. A product recommendation for electrolytes called 'element' is provided, which contains the necessary balance of these minerals.
🌿 Exploring the Benefits of Passion Flower and Chamomile
Paragraph two delves into the effects of passion flower and chamomile on sleep. A study mentioned in the text shows that passion flower can increase total sleep time by 23 minutes compared to a placebo. The mechanism behind this is explained through its interaction with GABA receptors, which promotes relaxation and a sedative effect. Chamomile is introduced as another sleep aid, with a study suggesting its effectiveness when taken in supplement form. Chamomile is noted for its binding to GABA A receptors, which induces a state of sedation without causing excessive tiredness. The speaker shares a personal anecdote about the strong impact of chamomile, suggesting it as a potent option for those seeking relaxation before sleep.
🍵 Theanine: A Natural Sleep Aid and Caffeine Counter
The final paragraph focuses on theanine, particularly its effects on sleep and its ability to counteract the stimulating effects of caffeine. A study cited in the text indicates that children with ADHD who were given 400 milligrams of theanine experienced increased sleep and improved sleep efficiency without adverse effects. The speaker shares personal experience with theanine, suggesting that higher doses may be beneficial. Another study discussed involves rats given caffeine and theanine, showing that theanine can improve sleep and reduce wakefulness associated with caffeine. The speaker recommends starting with 400 milligrams of theanine, especially for those who consume caffeine, and mentions theacrine, a compound that combines caffeine and theanine for a more potent effect. The paragraph concludes with a reminder to subscribe to the channel for more content.
Mindmap
Keywords
💡Melatonin
💡Magnesium
💡Sleep latency
💡NMDA receptor
💡Passion flower
💡Glycine
💡Chamomile
💡Theanine
💡GABA
💡Electrolytes
Highlights
Magnesium can be taken in higher doses than commonly believed for better sleep.
A study published in BMC Complementary Medicine and Therapies showed significant improvements in sleep with magnesium supplementation.
Magnesium can help reduce sleep latency by 17 minutes, allowing faster sleep onset.
Magnesium indirectly aids sleep by blocking the NMDA receptor, reducing hyperexcitability.
Magnesium is required for melatonin production.
Proper magnesium dosage is crucial for effectiveness and individual results may vary.
Electrolyte balance, including sodium and potassium, can affect magnesium retention.
Passion flower can increase total sleep time and has a sedative effect.
Glycine, an amino acid, can improve sleep quality and reduce awakenings.
Glycine helps to increase slow wave sleep patterns, which is restorative.
Chamomile, especially in supplement form, can have a tranquilizer-like effect and绑定 GABA A for relaxation.
Theanine can increase sleep efficiency and counteract the effects of caffeine.
Theanine at a higher dose can improve sleep without adverse effects.
Theanine can be particularly beneficial when taken in combination with caffeine.
Theanine can help improve sleep quality and reduce wakefulness caused by caffeine.
Theanine should be taken later in the day or towards the evening for best results if caffeine was consumed earlier.
Transcripts
everyone is so quick to take melatonin
when it comes to sleep I've got five
alternatives for you across different
categories that might help you sleep
better and candidly safer than melatonin
okay first off good old magnesium but
before you skip over this section
there's some interesting news that
suggests that you could probably take
more magnesium than you have been taking
there's an interesting study that was
published in BMC complimentary medicine
Therapeutics took a look at three
different randomized control trials with
over 150 participants now what they did
in this particular study is they gave
subjects up to one full gram 1,000
milligrams of magnesium up to three
times per day okay so with this they
compared to Placebo and they found there
were huge improvements not just in sleep
but more importantly their sleep latency
17-minute Improvement in their sleep
onset latency which means over Placebo
they fell asleep 17 minutes faster
showing that magnesium has a very
powerful short-term effect helping you
relax and fall asleep but there was a 16
minute total increase in their sleep
time which isn't statistically
significant but in the grand scheme of
things that's over a quarter of an hour
of actual quality sleep so then we look
at another paper to understand the
mechanisms here there was a study that
was published in nutrients now what we
do know about magnesium is that
magnesium is required for melatonin
production in the first place that's
great but we also know that there's
another component okay magnesium
indirectly helps sleep and it does so by
blocking what is called the nmda
receptor how this impacts sleep is
pretty fascinating most of us have what
is called hyperactive glutamatergic
neurotransmission it means that we're so
stressed and so wired that we have so
much glutamate pumping all the time that
we are in a constant state of sort of
excitability okay when you block the
nmda receptor with magnesium you sort of
reduce this pre synaptic like glutamate
response what that means is you're not
producing as much glutamate unless is
actually binding so you literally feel
more relaxed and calm this prevents that
hyper excitability and I want you to
think of it like this let's say you get
up at 2 a.m. because you have to pee and
then you lay back in bed and you're like
jolted awake and you can't fall back
asleep this is a perfect example of
hyper excitability right so if your
brain was sort of tuned down a little
bit more you might still feel those like
thoughts racing through your head that's
at a different level but it's not going
to get things wired up and get you fired
up to where you know that feeling it's
like the same feeling you get when
you're driving down the road and all of
a sudden you you pass a cop that you
didn't see before right and you just get
that jolt of adrenaline you're like whoa
oh shoot hope I don't get caught for
speeding right that happens when these
thoughts pop in your head and it like
jolts you awake with adrenaline imagine
if that was DED a little bit so that can
make a huge difference now before I get
into the next one it's important to note
that your daily sort of levels of
magnesium play a critical role and
although taking magnesium at like 600 or
800 milligram is hugely effective by the
way I used to take like 400 to 500 and I
started noticing that I had better sleep
Improvement if I creeped that up to like
800 milligrams I'm a bigger dude so that
makes sense so you need to play with the
dose a little bit but go for something
like a DI magnesium melate or something
that's a little bit slower acting so it
doesn't make you have to run to the
bathroom in the middle of the night but
the other piece to pay attention to is
like your sodium your potassium and your
magnesium levels throughout the course
of the day so I find if I take
electrolytes throughout the day my
sodium levels are high enough that I
retain the Magnesium better I put a link
down below for the electrolytes that I
recommend they're called element they
have 1,000 milligram sodium 200
milligrams potassium and 60 milligrams
of magnesium so at least as far as
depleting what I deplete when I work out
or when I'm walking around or sweating
this fills that void so that link down
below gets you a free variety pack with
any purchase so I love their Citrus salt
their mango chili their lemon habanero
all delicious flavors they even have a
chocolate salt flavor which is super
good anyhow you can try all those
flavors CU you get a free variety pack
when you use my link down below for any
purchase so that link is drink LM n.com
Thomas it's in the top line of the
description they are a sponsor on this
channel and I appreciate the heck out of
them for letting us create this content
and be able to continue to do so so
check them out next up is an interesting
one that I usually consume in a tea form
but you can consume it in supplement as
well I'm talking about passion flour and
there was a study that was published in
clinical psychopharmacology that
conducted a randomized control trial
okay it was 110 participants and took a
look at passion flower versus placebo
now in this particular case they were
taking it for about 2 weeks they found
there was a 23 minute total increase in
their sleep compared to Placebo now
again we're talking almost a half an
hour like if you're only getting 6 hours
like we're talking a good chunk of your
total sleep but we have to look at a
study published in sleep science to
understand the mechanism interestingly
enough passion flow attaches to Gaba a
and Gaba B which helps you feel more
relaxed right helps you sort of has a
sedative effect now interestingly enough
when you look at magnesium magnesium
sort of blocks glutamate from binding
right so magnesium sort of helps cut the
excitability so to speak whereas passion
flower sort of physically relaxes you
more so it's although both are kind of
getting to the same end result it's like
magnesium blocks the excitability
whereas passion flower influences the
relaxation so they can work in tandem
together because magnesium is blocking
the glutamatergic response or release
and passion flower is influencing Gaba
getting us to the same place but via
slightly different routes so there are
great combination together number three
is one that's really interesting that
people don't often take enough of once
again the dose makes the poison but the
dose also makes the result and this is
glycine the simple cheap amino acid now
people take magnesium glycinate because
it's magnesium bound to glycine that
shows how effective the stuff is but if
you're taking magnesium bound to glycine
the amount of glycine you're getting is
negligible although still impactful but
the literature that I've been looking at
suggests quite a bit more there was a
study published in sleep and biological
rhythms it took a look at Placebo versus
3 G of glycine 1 hour before bed and
that's what's cool about glycine is it
is something that you take shortly
before bed for a powerful effect what
they found with this is that subjects
not only fell asleep faster but they
ended up getting into the slow wve sleep
patterns faster and they had less
Awakenings so let's say for example you
only can sleep like five or 6 hours
arguably if you got into slow wave sleep
patterns faster you'd get more out of
that short amount of sleep I'm not
saying saying that the stage one stage
two sleep is a necessary evil because
it's very important but a lot of times
it's dragged on too much like if you
ever look at your sleep metrics and your
sleep watch or whatever tells you you're
not getting enough rem or you're not
getting deep sleep you're probably not
getting into the slow wave rhythms that
you actually need you're spending a lot
of time in the light sleep phase which
is restorative for certain things and
memory consolidation but not what we
really need to get that full pattern and
there was a study that was published in
neuropsychop Pharmacology that helped us
kind of understand the mechanisms here
it found that glycine reduces the core
body temperature and increases
peripheral vasod dilation so you're
expanding sort of the blood flow to the
extremities allowing the core to cool
which is actually a huge part of
melatonin production and overall
relaxation so so far we have magnesium
passion flour and glycine realistically
which could all be taken together I
would recommend at minimum 2 gram of
glycine to really get in effect all the
way up to four or five as long as you're
not getting any kind of digestive issues
from it number four is one that's very
interesting it has a specific category
okay and that's chamomile okay and there
was a study that took a look at
chamomile in supplement form which I
would recommend if you're going to take
chamomile take it in supplement form
it's much more potent it almost has an
effect that's almost sort of
tranquilizer like and it binds
specifically to Gaba a not to Gaba B now
what this means is that you're still
functioning like if you bind a Gaba a
and Gaba B you're just going to get dead
dog tired and if you bind a gab at a you
feel sedated so this is a really good
option for people that are just super
stressed that maybe want to wind down a
little bit of chamomile a few hours
before bed is almost going to give you
this ability to just Netflix and chill
and just kind of relax right and then
when it's time to go to bed then it can
just happen I almost can't even take
chamomile because I feel sort of drunk
from it it really has that much of an
impact especially if you take it in a
capsule form but if that's what you're
after you may want to give it a shot cuz
a heck of a lot better than alcohol
finally one of my personal favorites I'm
talking about theanine in this case but
theanine people don't take enough once
again there was a study that was looking
at children with ADHD it was a
fascinating paper because they gave kids
400 milligram of theine whereas the
recommended dose is usually about 200 on
the high end they found that this
increased their total sleep but it also
increased their sleep efficiency
percentage like how efficient and
productive their sleep was with absolute
abolutely zero adverse effects at this
higher dose so I took this to heart and
I stopped taking 200 and I started
taking 400 and 600 and I started
noticing that wow the benefits for me
start at 400 now me as an online just
YouTube guy I can't tell you the exact
amount to take but I can tell you you
need to test it out on yourself here's a
really interesting paper though if you
drink caffeine you might find that
theanine could be your best friend so
they gave rats 7.5 mg per kilogram of
body weight okay then they put them on
either Placebo or they gave them
caffeine plus anywhere from 22.5 to 150
Mig of theanine what they found with
this was very interesting they found
that at all dosages theing had a
powerful impact on sleep it definitely
improved sleep and their ability to
relax what was really interesting is at
the 75 to 150 range it sort of countered
the effects of caffeine
so much so that it improved their sleep
and it decreased the wakefulness that
would happen with caffeine remember this
caffeine is a pretty long halflife
overall like it stays in your system for
quite a bit so even if you stop drinking
it at noon there's still caffeine in
your system at night which is absolutely
impacting your sleep so theanine has the
ability to combat this it can counter
the effects of caffeine and we're seeing
that in order for this to really take a
noticeable effect it has to be at a
higher amount now obviously these mice
or rats were small so what I would
recommend is try creeping up more like
400 milligrams especially if you've had
caffeine and in fact there's even
compounds called theacrine which bind
caffeine and theanine together for this
reason but you're better off to have a
more potent effect of theanine by taking
it later in the day or towards the
evening if you had caffeine in the
morning so as always keep it locked in
here on my channel we see you tomorrow
تصفح المزيد من مقاطع الفيديو ذات الصلة
5.0 / 5 (0 votes)