5-HTP improves sleep quality and duration

Roughly one-third of the population in the USA reports a poor night's sleep (one in three people!). For example, individuals diagnosed with sleeping disorders or those who self-report daytime sleepiness that affects their productivity. Many supplements on the market claim to aid in sleep quality. The question is, which one works? Research shows supplementing 5-HTP for sleep regularly can improve these symptoms: 

• Difficulty falling asleep
• Difficulty staying asleep
• Extreme daytime drowsiness
• Brain fog
• Waking up feeling exhausted 
• Insomnia 
• Anxiety or depression

• Mood disorders

What is 5-HTP?

5-HTP is a naturally occurring amino acid, a precursor for serotonin (the happy hormone), which aids in regulating mood and sleep. As a precursor, taking 5-HTP for sleep will naturally boost your body's production and storage of serotonin. This hormone is also produced during physical activity, sunlight exposure, and from consuming a protein-rich diet. A healthy lifestyle means more serotonin. 

However, that ideal is rugged for many Americans to achieve with sedentary jobs and poor dietary options readily available. Inevitably, this leads to stress, overworking, poor gut health, and anxiety/depression running rampant. 5-HTP is to the rescue to assist in boosting the happy hormone.

5-HTP for Sleep

Not only can this amino acid help the quality of sleep, but it can also help you fall asleep faster. The 5-HTP dosage for sleep ranges from 100-200 mg. Combining this supplement with a healthy before-bed routine can make all the difference in falling asleep when your head hits the pillow. Try adding a few of these actions to your routine about one hour before bed: 

• Reduce screen time or put a red light filter on all devices 
• No junk food
• Prayer
• Journaling
• Warm tea
• Reading relaxing material
• Light stretching 
• Short walk
• Warm shower 
• No screens in bed!

Last but not least, studies showed a positive effect on the gut microbiome of individuals taking 5-HTP, suggesting a correlation between gut health and sleep quality. Combining 5-HTP with a probiotic supplement and following a gut-friendly lifestyle may further improve the effects of 5-HTP on sleep quality and duration. 

Still unsure which supplements to take? Take our free quiz to get recommendations tailored to your lifestyle and health goals.