Are sleep aid products from 'Nightfood' and 'The Functional Chocolate Company' effective?

Companies like Nightfood (cookies, ice cream) and The Functional Chocolate Company (Sleepy chocolate) offer products with added sleep-supporting nutrients like tryptophan, magnesium, and various herbs. However, their macros are often similar to regular treats, and the active ingredient dosages are typically undisclosed or likely too low to be effective. The chocolate products may also contain mild stimulants like theobromine.

How effective is lavender as a sleep supplement?

Lavender, especially when inhaled, has been shown to have a small but statistically significant effect on stress and anxiety, which can indirectly improve sleep. Studies on oral supplementation use a proprietary extract (Silexan) at 80mg. However, the amount of lavender in commercial products like cereals is probably too low to significantly impact sleep.

Does chamomile actually help you sleep better?

Chamomile contains bioactive compounds like apogenin that interact with benzodiazepine receptors and enhance Gaba signaling, which can promote relaxation and sleep. While promising, more human research in normal sleepers is needed. Effective dosages in studies are much higher (400mg-2g extract) than what's likely found in foods.

Can zinc, folic acid, and B vitamins really support melatonin production and improve sleep?

These vitamins and minerals may act as cofactors in melatonin synthesis, so claims of 'supporting natural melatonin production' are technically true. However, most individuals in developed countries already consume adequate amounts. Supplementing extra, unless deficient, is unlikely to further increase melatonin production or significantly impact sleep. Some speculative rodent research suggests zinc might have more direct sleep-modulating properties.

Should I take tryptophan or magnesium supplements for sleep?

Tryptophan is a precursor to melatonin; while its depletion negatively impacts sleep, supplementing with more than adequate dietary intake doesn't reliably increase sleep quantity or quality, though it might reduce wakefulness after sleep onset. Magnesium shows promising observational associations with sleep, but experimental research is often inconsistent with small effects, mainly beneficial for older adults with insomnia. Both are often unproven as effective broad sleep aids.

What foods are recommended as pre-bed snacks for sleep?

Foods naturally rich in magnesium, tryptophan, or melatonin are often suggested, such as bananas with almond butter, oatmeal, pistachios, and yogurt. Tart cherry juice and kiwi fruit are also recommended; tart cherry juice has relatively high melatonin, and kiwi (due to apogenin) shows promise in human studies for improving sleep.

How does overall diet and macronutrient distribution affect sleep?

Research suggests that typical macronutrient distributions (protein, carbs, fat) do not have a major, consistent impact on sleep duration or quality for most healthy adults. While higher protein is vaguely associated with better subjective sleep, and carb intake might influence REM vs. slow-wave sleep, these effects are generally modest. Eating a generally healthy, balanced diet appears to be sufficient for supporting good sleep.

Does consuming sugar or carbohydrates affect sleep quality?

High sugar intake, especially from sodas and energy drinks due to caffeine content, is associated with worse sleep in kids and adults. While sugar before bed might not be ideal, direct research on sugar's isolated effect on sleep is surprisingly limited. Carbohydrate intake (high vs. low glycemic index) may subtly affect sleep architecture, but overall impact on total sleep time or efficiency is minor.

Is protein before bed beneficial for muscle growth or sleep?

While pre-sleep protein might slightly increase 24-hour muscle protein synthesis, particularly in studies not matched for total daily protein intake, there's little evidence it's critically important if overall daily protein goals are met. For sleep, protein generally has a neutral effect. If consuming protein before bed causes discomfort (e.g., overheating), it can be shifted to an earlier time in the day without significant impact on muscle growth.

Does the type of protein (whey vs. casein) matter for pre-sleep intake?

Historically, casein was recommended before bed due to its slower digestion, believed to sustain amino acid levels longer overnight. However, direct comparisons show that whey and casein have similar overall effects on overnight muscle protein synthesis. The total amount of protein and its ability to stimulate synthesis is the primary factor, not the specific type or timing.

Should I shift more calories or macronutrients to later in the day for better sleep or muscle gain?

For sleep, there's not much to optimize; most diets are compatible with good sleep. For muscle gain, existing literature suggests that extreme protein timing, or shifting more total calories to late in the day, likely doesn't offer significant benefits over consuming them earlier. Chrononutrition literature generally favors earlier energy consumption for overall metabolic health, though the impact of timing for a specific large meal is likely neutral to slightly negative.

Key Moments

Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep (Episode 118)

Stronger By Science

Sports4 min read150 min video

Aug 16, 2023|4,243 views|139|22

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Key Moments

TL;DR

Diet may impact sleep, but marketed sleep aids like cereal are often ineffective. Focus on overall diet quality.

Key Insights

Marketing for sleep aids often exploits consumer desire for better sleep, as seen with 'Sweet Dreams' cereal, without strong scientific backing.

While some supplements like lavender and chamomile show promise for sleep, their effectiveness and dosage in marketed products are questionable.

Vitamins like zinc and B vitamins may support melatonin production, but deficiencies are rare, limiting the benefit of supplementation for most.

Melatonin itself can aid sleep, particularly for those with sleep disorders, but its effects are generally modest for the general population.

Macronutrient distribution likely has minimal impact on sleep quality; focus on overall diet quality and avoiding very high sugar intake before bed.

Pre-sleep protein intake, whether whey or casein, appears to have similar effects on muscle protein synthesis and sleep, with total daily intake being more important than timing.

THE MARKETING OF SLEEP AIDS AND SUPLEMENTS

The booming market for sleep aids, including products like 'Sweet Dreams' cereal, leverages marketing tactics that integrate products into bedtime routines. These cereals often include ingredients like lavender and chamomile, with claims of supporting melatonin production. However, the effectiveness of these ingredients in the dosages provided by such products is highly questionable and often lacks robust scientific evidence, making them more of a marketing ploy than a reliable sleep solution.

EVALUATING POPULAR SLEEP SUPPLEMENTS

Many marketed sleep aids contain ingredients like lavender, chamomile, melatonin, magnesium, and tryptophan. While lavender and chamomile show some promise, often through aromatherapy or specific extracts, their efficacy in products like cereal is doubtful due to low dosages. Melatonin is one of the few sleep aids with some scientifically supported benefits, particularly for those with sleep disorders, though its effects are generally modest. Tryptophan and magnesium have mixed or unproven results, with deficiencies being rare for most populations.

THE ROLE OF MICRONUTRIENTS IN MELATONIN PRODUCTION

The 'Sweet Dreams' cereal claims that zinc, folic acid, and B vitamins support natural melatonin production. While these micronutrients might play a role as cofactors in the biochemical pathways involved in melatonin synthesis, deficiencies are uncommon in developed countries. Therefore, for the majority of individuals with adequate intake, consuming more of these vitamins and minerals is unlikely to significantly increase melatonin production or improve sleep.

MACRONUTRIENTS, GLYCEMIC CONTROL, AND SLEEP

Overall macronutrient distribution appears to have a minimal impact on sleep quality for most individuals. While some studies suggest higher protein intake might be associated with slightly better subjective sleep quality, and carbohydrate intake can influence REM and slow-wave sleep differently, these effects are generally modest. Poor glycemic control, however, can negatively affect sleep through hormonal responses like increased cortisol and norepinephrine, suggesting that for individuals with blood sugar regulation issues, carbohydrate intake might be more relevant.

PRE-SLEEP SNACKS AND THEIR IMPACT

Consuming snacks before bed, like bananas with almond butter, oatmeal, pistachios, or yogurt, can provide nutrients like magnesium, tryptophan, and melatonin. Tart cherry juice and kiwi fruit are also suggested as beneficial pre-sleep snacks. While these foods are naturally rich in certain compounds, the actual melatonin content in many common foods is likely too low to significantly impact sleep. Kiwi's potential benefits might stem from its apogenin content rather than its serotonin or folate levels.

PROTEIN TIMING AND ITS EFFECT ON SLEEP AND MUSCLE GROWTH

The idea that consuming specific types of protein (like casein over whey) before bed is crucial for muscle protein synthesis is largely debunked. Research indicates that the total daily protein intake is far more important than its precise timing. While pre-sleep protein intake might slightly enhance overnight muscle protein synthesis, the practical difference compared to consuming protein at other times of the day is minimal, especially for long-term muscle growth outcomes which are more heavily influenced by resistance training stimulus.

THE LIMITED IMPACT OF DIETARY SHIFTS ON SLEEP

For most people, there is no magic dietary hack to significantly improve sleep. While generally healthy diets rich in fruits, vegetables, and lean proteins are associated with better sleep, these are likely correlations rather than direct causal relationships. Simple dietary tweaks are unlikely to massively alter sleep quality unless addressing specific issues like poor glycemic control or excessive sugar/caffeine intake, such as from energy drinks. Overall dietary patterns compatible with good sleep are achievable through various eating styles.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Concepts

●People Referenced

Common Questions

'Sweet Dreams' cereal is marketed as a pre-bed snack with ingredients like lavender, chamomile, zinc, folic acid, and B vitamins. While these ingredients might theoretically support sleep or melatonin production, the dosages in the cereal are likely insufficient to provide a noticeable benefit, making it more of a marketing gimmick than an effective sleep aid.

Topics

Sleep Nutrition Pre-sleep Snacks Lavender Chamomile Carbohydrates And Sleep Protein And Sleep Dietary Patterns Chrono Nutrition

Mentioned in this video

People

Daniel Craig

Actor whose character in 'Knives Out' was mentioned.

Tim Robinson

A comedian and actor featured in 'I Think You Should Leave' and 'Detroiters'.

John Harvey Kellogg

Historical figure associated with the origin of breakfast cereals and graham crackers, which he promoted as health foods to discourage 'horny' thoughts and promote a 'pure life'.

Sam Richardson

Frequent collaborator of Tim Robinson, co-starring in 'Detroiters' and known for his role as Richard Splett in 'Veep'.

Richard Splett

A character from the show 'Veep' played by Sam Richardson.

Danny Lennon

Author of an article on Chrono nutrition on Stronger by Science, which discusses the metabolic effects of energy consumed at different times of the day.

Justin Collins

Listener who asked a question about protein intake before bed and overheating during sleep.

Wael from New Jersey

Listener who asked about the relative value of different macronutrients before sleep for muscle building and calorie shifting.

Media

Veep

A TV show in which Sam Richardson played the character Richard Splett.

Knives Out

Movie featuring Daniel Craig whose character's accent was briefly referenced.

I Think You Should Leave

A Netflix show with Tim Robinson known for its comedic stylings, which led the hosts to discover 'Detroiters'.

Coffin Flop

A sketch from 'I Think You Should Leave' mentioned as one of the best.

Products

Chips Ahoy

A brand of cookies mentioned for comparison with Nightfood cookies, which have similar macros but less protein and slightly more sugar.

P90X

A fitness program advertised for getting people in shape, which cleverly attributed results to high-intensity workouts and EPOCH, while the associated crash diet was truly responsible for weight loss.

Almond Butter

Recommended with banana as a pre-bed snack for magnesium.

Grandma's Cookies

A brand of pre-made cookies that the host considers a 'regretful pleasure' due to their good taste but negative post-consumption feeling.

banana

Halo Top

A macro-friendly ice cream product known for containing erythritol, a sugar alcohol that causes digestive issues for some people.

Sleepy Chocolate

A chocolate bar from The Functional Chocolate Company containing chamomile, Valerian, lavender, lemon balm, magnesium, and melatonin, but with undisclosed dosages.

Oreos

A brand of cookies mentioned for comparison with Nightfood cookies, having similar macros but less protein and slightly more sugar.

Lucky Charms

A cereal brand that notoriously released an 'Oops! All Marshmallows' version, exemplifying the shift of cereal from health food to candy.

Oatmeal

Recommended as a pre-bed snack for its magnesium and melatonin content, though doubts about melatonin efficacy from food are noted.

Yogurt

Recommended as a pre-bed snack for calcium, protein, B6, B12, and magnesium.

Sweet Dreams Cereal

A new cereal marketed by Post Consumer Brands as a pre-bed snack to support healthy nighttime habits, containing lavender, chamomile, zinc, folic acid, and B vitamins.

Pistachios

Recommended as a pre-bed snack for melatonin and tryptophan content.

Kiwi Fruit

Recommended as a pre-bed snack, thought to enhance sleep due to serotonin and folate content, but more likely due to its apogenin content.

Software & Apps

MacroFactorApp.com

Website for the MacroFactor app where users can learn more about its features.

Sleepfoundation.org

A website offering examples of foods rich in sleep-promoting micronutrients for pre-bed snacks.

strongerbyscience.com/coaching

Website for Stronger by Science's virtual coaching team.

Reddit.com/r/strongerbyscience

A subreddit community for the podcast, used for soliciting questions on episode topics.

Examine.com Sleep Supplement Guide

A comprehensive resource used for understanding the efficacy and evidence behind various sleep supplements.

Supplements

Lemon Balm

An ingredient in Sleepy Chocolate; specific effects on sleep not detailed in the discussion.

Sorbitol

A sugar alcohol that causes significant tummy troubles for many people.

Selection

A proprietary lavender extract typically dosed at 80 milligrams in studies on oral lavender supplementation.

Apogenin

A flavonoid and the most important bioactive compound in chamomile (and kiwi) that directly influences sleep pathways by interacting with benzodiazepine receptors and enhancing Gaba signaling.

Valerian

An ingredient in Sleepy Chocolate; while in-vitro research shows it enhances Gaba signaling, human research is mixed, and its bioactive compounds may not survive oral digestion effectively.

Theobromine

A compound in chocolate that behaves similarly to caffeine, having mild stimulatory properties.

L-Lysine

One of the two most common amino acid deficiencies in vegan diets (along with methionine).

Tart Cherry Juice

Companies

The Functional Chocolate Company

A company selling chocolate bars with added vitamins and minerals to address specific health issues, including 'Sleepy Chocolate'.

Post Consumer Brands

The company that launched the 'Sweet Dreams' cereal, marketed as a pre-bed snack.

Taco Bell

Fast-food chain known for its 'Fourth Meal' marketing campaign, which aimed to create a new eating occasion for their products.

Nightfood

A company dedicated to nighttime snacks, formulated by 'sleep experts' for 'guilt-free nighttime snacking,' selling cookies and ice cream with added tryptophan, calcium, magnesium, zinc, and B6.

Organizations

Comedy Central

A television channel that produced 'Detroiters' and had a stacked lineup of shows.

MASS Research Review

Concepts

Serotonin Transporter

A transporter in the brain also influenced by bioactive compounds in lavender.

GABA Signaling

A biochemical pathway enhanced by compounds like apogenin in chamomile, which is generally inhibitory and helps promote relaxation and sleep.

Lavender

Locations

Raleigh