Skip to content
Close (esc)

SAVE 15% ON YOUR FIRST ORDER !

Use code NEW15 to save 15% on your 1st order. FREE UK next day delivery if you order before 3PM . FREE USA delivery 5-7 days.

melatonin serotonin  benefits 5htp sleep serotonin sleep 5htp and melatonin  5htp sleep aid

How do melatonin and serotonin build better sleep?

article
filter

Your body has evolved specific systems to keep a timetable of biological processes. The sleep-wake cycle is aligned with the day and night cycle and is influenced by light and darkness. Melatonin is the main brain chemical produced at night that is responsible for putting you to sleep, with its levels peaking from 2am to 4am [1]. Serotonin is produced from an amino acid tryptophan (found in protein rich foods). Once tryptophan enters the brain, it is converted to 5-htp which is used to make serotonin. Serotonin and sleep are connected because your brain can make melatonin only from serotonin.

Why do we sleep?

Sleep is essential for survival, but the exact purpose of sleep is still unknown. Scientists have theorized different reasons for why humans sleep. It is possible that sleep was established as a protective mechanism to avoid being hunted by predators, or it was developed to conserve energy during the night to save fuel for food hunting in the day. Other theories believe that sleep evolved for body repair and replenishment, and growth and reorganization of brain cells [2].

How does melatonin promote sleep?

Melatonin has existed for over 3 billion years and is found in all plant and animal species. Melatonin is produced at night, when UV light levels drop. The light sensitive eye cells signal brain cells to produce melatonin to prepare the body for sleep. Exposure to blue light decreases melatonin production [3]. The sun, phone and TV screens, and LED bulbs are sources of blue light. It is recommended to limit screen time before bed and have dim lights in the bedroom to promote good sleep. Melatonin production decreases as you grow older [4] which may contribute to insomnia in older adults.

Can you orally ingest melatonin?

Yes. In the UK, it is classified as a prescription medication. In the US, it can be bought over the counter.

What is the link between 5-htp and melatonin?

There is a linear chain of production. Increase in 5-htp will increase serotonin production. Adequate amount of serotonin is vital to make melatonin. This promotes high quality sleep and keeps your body clock ticking efficiently. Low levels of either 5-htp or serotonin will affect melatonin production.

What are the benefits of 5-htp for sleep? 

5-htp is not prescribed to treat sleep problems. Some 5-htp users have noted sleep benefits and studies have found that 5-htp can help increase the sleep stage in which dreaming occurs by 50% [5]. Brain development also occurs during this stage. Those experiencing sleep terrors reported an increase in restful sleep when supplemented with 5-htp [6]. In older adults, 5-htp helped decrease the time it took them to fall asleep, thus improving sleep quality [7]. Taking 5-htp during the day contributes towards serotonin production and it is non drowsy and non sedative.


Tax included

Pack Size

1745 in stock

15% off your first order.

Making a few lifestyle changes can help you get a good night’s rest. You can improve your melatonin levels by having a bedtime routine involving dim lights and avoiding screen time. If you are looking for a sleep aid, supplemental melatonin can be considered if it can be bought in the country you live. You can support serotonin and melatonin production by getting sufficient tryptophan rich foods like tofu, chicken, dairy and eggs. Alternatively, 5-htp in supplemental form can be used to increase serotonin and consequently melatonin levels. Brain feed’s 100mg 5-htp is extracted and isolated from Ghanian Griffonia Simplicifolia seeds. 98% of the tablet is comprised of 5-htp making it the smallest, nutrient-dense tablet available and no unnecessary bulking agents.

References
  1. Grivas, T.B. and Savvidou, O.D. (2007). Melatonin the ‘light of night’ in human biology and adolescent idiopathic scoliosis. Scoliosis, 2(1). 
  2. Brinkman, J.E., et al. (2020). Physiology, Sleep. [online] PubMed. 
  3. Tähkämö, L., et al. (2019). Systematic review of light exposure impact on human circadian rhythm. Chronobiology international, [online] 36(2), pp.151–170. 
  4. Poza, J.J., et al. (2020). Melatonin in sleep disorders. Neurología (English Edition). 
  5. Maffei, M.E. (2020). 5-Hydroxytryptophan (5-HTP): Natural Occurrence, Analysis, Biosynthesis, Biotechnology, Physiology and Toxicology. International Journal of Molecular Sciences, 22(1).
  6. Bruni, O., Ferri, R., Miano, S. and Verrillo, E. (2004). l -5-Hydroxytryptophan treatment of sleep terrors in children. European Journal of Pediatrics, 163(7). 
  7. Sutanto, C. et al. (2021). The Impact of 5-Hydroxytryptophan Supplementation on Sleep Quality of Older Adults in Singapore: A Randomized Controlled Trial. Current Developments in Nutrition, 5 (2). 

Leave a comment

Open tab

Please note, comments must be approved before they are published

Related articles

how to be a morning person  how to become a morning person  can we use in title please  how to wake up easier how to get out of bed when it's cold types of chronotypes                             sleep chronotypes

Oct 26, 2023

How to become a morning person? 3 secrets to join the 5AM club

How to be a morning person & how to wake up easier when its cold? Learn about types of chronotypes & ways to work with your type.
andrew huberman sleep cocktail  huberman lab sleep huberman sleep stack                           magnesium threonate apigenin theanine best supplements for sleep

Sep 29, 2023

Huberman sleep cocktail review: why you can skip l-theanine

What does a top neuroscientist take for optimal sleep? Read to find the 3 best supplements for sleep and how they work
benefits of napping power nap benefits sleep and brain sleeping and mental health what happens when you sleep

Aug 4, 2023

Power nap benefits: 3 ways a quick snooze improves brain health.

What happens to your brain when you sleep? Boost link b/w sleep and brain health by taking naps. More on benefits of napping
5htp benefits 5htp review 5htp dosage 5htp supplements

Mar 27, 2024

5-htp benefits & side effects: The truth behind feeling good

Wondering what 5-htp is and how it can help you feel better? Here's the ultimate guide to 5-htp: sources, supplementation, benefits & safety.
why mood changes during your period mood cycle what to eat on your period and mental health

Oct 23, 2023

Understanding you period mood cycle: How to eat right and feel bright on your periods

Period hormones can affect mental health. Find why mood changes during period & what to eat on your period to feel better.
how to deal with seasonal depression when does seasonal depression start ? what are the symptoms of sad  beat the winter blues  winter and mental health  mood affected by weather

Oct 20, 2023

How to deal with seasonal depression: 4 strategies to change your mood affected by weather

Feel like your mood changes as the seasons change? Read about SAD, seasonal affective disorder or seasonal depression, and discover how to manage it effectively with 4 tools.

Search

Shopping Cart