THE DAILY DOSE

5 Peptides & Supplements That Promote Healthy Sleep

Good-quality sleep is crucial for physical and psychological health. Getting enough quality sleep makes us healthier, improves longevity, enables us to be more psychologically robust, and reduces the likelihood that we will experience anxiety and depression.

Getting a good night’s sleep every night should be a priority for anybody who values their own health and emotional wellbeing. According to the Centers for Disease Control and Prevention, over a third of Americans do not get the recommended seven to nine hours of sleep they need to live an optimally healthy and happy life.

There are several things you can do to improve the quality of your sleep. You can implement good sleep hygiene practices such as getting regular exercise, avoiding stimulants later in the day, and having a cool and comfortable bedroom. You may also wish to take peptides or supplements that promote healthy sleep.

Keen to learn more? Read on for our round-up of peptides and supplements that promote healthy sleep.

The Importance Of Getting Healthy Sleep

Not getting enough good-quality sleep can have a lot of negative psychological and physical health effects. Research suggests that being underslept can increase feelings of irritability and stress, and that being chronically underslept can increase the risk of developing mood disorders such as depression and anxiety. Research also indicates that people who do not get enough quality sleep have an increased risk of several negative health outcomes such as diabetes, hypertension, and mortality.

What Is A Peptide?

A peptide is the same as a protein, but smaller. Peptides and proteins are substances that occur inside the bodies of animals and plants and participate in essential metabolic functions. Peptides, like proteins, are made of amino acid molecules. Generally, peptides contain between two and 50 amino acids and proteins contain 50 or more. Peptides are present in the animal and plant foods we eat.

What Are The Benefits Of Peptides?

Research suggests that peptides may have many potential benefits, including:

• Reduced inflammation
• Slowed aging of the skin
• Improved immune function
• Prevention of the formation of blood clots
• Lowering high blood pressure
• Destruction of harmful microbes
• Antioxidant properties
• Improved memory
• Improved athletic performance
• Increased muscle mass

Where Are Peptides Found?

Peptides are found in food, and can also be created synthetically in a lab. The richest plant and animal food sources of peptides include:

• Eggs
• Milk
• Corn
• Rice
• Meat
• Soybeans
• Wheat
• Fish and shellfish
• Beans and lentils
• Hemp seeds
• Oats
• Flaxseed

What Peptide Is Good For Sleep?

The peptides that appear to be good for sleep are:

• Delta Sleep Inducing peptide
• Circadian Adjustment peptide
• Bioactive milk peptides (lactium)

What Is The Most Effective Natural Sleep Aid?

Some of the most effective natural sleep aids include:

• Melatonin
• Magnesium
• Valerian root
• Chamomile

Can A Vitamin Deficiency Affect Sleep Quality?

Research suggests that people with a vitamin D deficiency have a higher chance of experiencing sleep disorders.

What Are The Best Sleep Supplements?

Here are five peptides and supplements that promote healthy sleep.

1. Delta Sleep Inducing peptide

How does Delta Sleep Inducing peptide work to improve sleep quality? Research suggests that it causes higher sleep efficiency and shorter sleep latency.

2. Melatonin

Research suggests that melatonin may promote healthy sleep in several ways, including promoting the onset of sleep, improving daytime sleepiness, and improving people’s subjective assessment of how well they slept.

3. Bioactive milk peptide (lactium)

Lactium is bioactive peptide derived from cow’s milk. The amino acids in lactium act appear to have the effect of reducing stress and cortisol levels, inducing relaxation, improving mental function, and improving sleep quality.

4. CBD oil

Research has found that taking 160 milligrams of CBD oil can increase sleep duration. This may be caused by the cortisol-lowering properties that research has shown CBD oil to have.

5. Magnesium

Magnesium is a mineral that supports healthy cognitive function and mood and helps relax muscles. Some people take magnesium to improve their sleep and report that it reduces anxiety, increases relaxation, and makes it easier to fall asleep.

What Are Good Sleep Hygiene Practices?

• Stick to a consistent sleep schedule. Try to get to bed and wake up at similar times every day.
• Have a pre-bedtime routine that helps you wind down and get ready for sleep.
• Keep your room cool and comfortable. A temperature of roughly 65 degrees Fahrenheit seems to be most conducive to good sleep. Make sure your room is dark and quiet.
• Dim electronic lights after sunset. Avoid bright screens in the hours before sleep.
• Read a book instead of looking at a screen in the final hour before sleep.
• Exercise regularly.
• Avoid caffeine in the second half of the day. The quarter life of caffeine is twelve hours. This means that if you drink a large coffee at 11am, it is the equivalent of drinking a quarter of a large cup of coffee at 11pm!
• Avoid eating in the two to three hours before bed.
• Avoid alcohol and medical marijuana in the hours before bed. Both may negatively impact sleep quality.
• Use your bed for sleep and sex only.
• Avoid napping during the day.

Featured image by Andrea Piacquadio on Pexels