What we've been thinking about:
The ingredients of our Sleep Well preparation are carefully selected to optimally support your body in the different sleep phases (falling asleep, light sleep, deep sleep):
Melatonin is the "sleep hormone" - it helps maintain a normal day-night rhythm and especially helps you fall asleep well. The body normally produces it itself (in the dark), but production decreases with age. The effect of melatonin is only short - the half-life is about 4 hours. So it takes more than that...
Once we have fallen asleep, light sleep and deep sleep phases alternate. The deep sleep phases in particular are important for our physical recovery.
GABA receptors play an essential role in healthy sleep patterns and relaxation. Magnesium and GABA activate these receptors. We use especially Magnesium bisglycinate magnesium bisglycinate because of its high bioavailability and good tolerability. Thus, even in higher concentrations, the typical undesirable gastrointestinal side effects (diarrhoea) do not occur.
Increased (everyday) stress can lead to shortened deep sleep phases or problems sleeping through the night. Among other things, this is genetically determined and not the same for everyone.
AshwagandaAshwaganda, the Indian sleeping berry (Withania sominifera), has long been used in Ayurvedic medicine and is also gaining more and more attention in the western world. Ashwaganda is a so-called adaptogen and supports our body in restoring the hormonal balance and in particular in reducing the level of the stress hormone cortisol.
We use pure root extract with a full spectrum of active ingredients. This contains 5% withanolides.
Phosphatidylserine powder is produced from soybeans and has a high active ingredient density of 40% pure. Phosphatidylserine it has a high density of active ingredients. It is a natural phospholipid that is a very important component of our cell membranes. It also plays a central role in stress tolerance and regeneration - some studies hypothesise that it leads to a reduction in stress hormones and an improvement in serotonin and dopamine synthesis.
Do not exceed the recommended daily intake. Food supplements are not a substitute for a balanced and varied diet.
Keep out of reach of children.
Store in a dry, cool place away from light. Keep away from heat and direct sunlight.
Packed in a light-protected PETPacker can made from recycled plastic - free from BPA.
What else can I do for healthy sleep?
Our body likes regularity - who likes to change all the time? Therefore, an important step towards healthy sleep is a regular daily routine. Of course, this is always easier said than done, so here are a few more tips:
- No more caffeinated drinks after lunch (cola, black tea, coffee).
- Avoid alcohol as much as possible and do not use it as a "sleeping pill".
- No heavy meals in the evening
- Regular physical activity
- Gradually reduce mental and physical work before going to bed (i.e. light endurance exercise in the evening is ok, strength or HII training is counterproductive).
- Darken the bedroom and keep it cool (18°C is ideal).
- The bed should only be used for sleeping (i.e. not for reading, watching TV, smoking...).
- If you can't fall asleep for 15 minutes, just get up again, go into another room and only go back to bed when you are really tired.
A relaxing sleep ritual can also be helpful. The aim here is to get rid of the stress of the day - this can be a cup of tea or a walk, or you can try a meditation ritual or progressive muscle relaxation according to Jacobsen.
And then make yourself as comfortable as possible in the bedroom - when choosing pillows, mattresses, etc., make sure that you are really comfortable and do not create additional tension.
Since various illnesses can also lead to sleep disorders, we recommend that you discuss your complaints with your doctor in case of persistent problems.
(Recommendations from the S3 guideline Insomnia in adults of the German Society for Sleep Research and Sleep Medicine 2017)
|Ingredients per daily dose (3 capsules)
||1000 mg (400 mg active substance)
|Ashwaganda extract (5% withanolide)
|Magnesium bisglycinate (10%)
||320 mg (32 Mg magnesium)
*Percentage of the nutrient reference quantity according to Regulation (EU) No. 1169/2011
**no reference available
Capsule shell: hydroxpropylmethylcellulose, guaranteed free of PEG and carrageenan
Filler: Cellulose powder
Capsule weight: 807 mg
Net weight per can (90 capsules): 72.6g
Recommended intake / dosage
Take 3 capsules with 200 ml water once a day approx. 1 h before going to bed.
For a lasting effect, we recommend taking it over a period of at least 3 months.
Ashwaganda should only be taken by people with known hyperthyroidism after consulting a doctor.
Magnesium can have a laxative effect or cause flatulence above a daily dose of 250 mg.
Take thyroid medication or iron with sufficient distance.
May cause drowsiness if medication is taken in the morning/daytime.
As there are no studies on use during pregnancy, breastfeeding or in children, we recommend taking it in these cases only after consulting a doctor.
Our quality promise
Our capsules are made of HPMC (hydroxypropylmethylcellulose) - i.e. vegetable cellulose and do not contain any potentially harmful substances such as PEG (polyethylene glycol) or carrageenan.
All ingredients are tested in an HACCP- and GMP-certified plant in Austria according to the quality standards valid in the EU and are also encapsulated here.
We do not use any potentially harmful release agents or superplasticisers such as titanium dioxide or silicon dioxide; if necessary, we use microcrystalline cellulose as a filler.
All our products are GMO-free, gluten-free and lactose-free. All products are also suitable for a vegan diet.
For all those who would like to know more:
Here you will find selected studies that have investigated the potential benefits of the substances used or simply explain the topic of sleep and stress in more detail:
Kalmbach DA, Anderson JR, Drake CL. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. J Sleep Res. 2018 Dec;27(6):e12710. doi: 10.1111/jsr.12710. epub 2018 May 24. PMID: 29797753; PMCID: PMC7045300.
Gottesmann C. GABA mechanisms and sleep. Neuroscience. 2002;111(2):231-9. doi: 10.1016/s0306-4522(02)00034-9. PMID: 11983310.
Kim S, Jo K, Hong KB, Han SH, Suh HJ. GABA and l-theanine mixture decreases sleep latency and improves NREM sleep. Pharm Biol. 2019;57(1):65-73. doi:10.1080/13880209.2018.1557698.
Yamatsu A, Yamashita Y, Maru I, Yang J, Tatsuzaki J, Kim M. The Improvement of Sleep by Oral Intake of GABA and Apocynum venetum Leaf Extract. J Nutr Sci Vitaminol (Tokyo). 2015;61(2):182-7. doi: 10.3177/jnsv.61.182. PMID: 26052150.
Xie Z, Chen F, Li WA, Geng X, Li C, Meng X, Feng Y, Liu W, Yu F. A review of sleep disorders and melatonin. Neurol Res. 2017 Jun;39(6):559-565. doi: 10.1080/01616412.2017.1315864. epub 2017 May 1. PMID: 28460563.
Zisapel N. New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. Br J Pharmacol. 2018 Aug;175(16):3190-3199. doi: 10.1111/bph.14116. epub 2018 Jan 15. PMID: 29318587; PMCID: PMC6057895.
Hellhammer J, Fries E, Buss C, Engert V, Tuch A, Rutenberg D, Hellhammer D. Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress. Stress. 2004 Jun;7(2):119-26. doi: 10.1080/10253890410001728379. PMID: 15512856.
Cao Y, Zhen S, Taylor AW, Appleton S, Atlantis E, Shi Z. Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up. Nutrients. 2018;10(10):1354. Published 2018 Sep 21. doi:10.3390/nu10101354
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-1169.
Kelgane SB, Salve J, Sampara P, Debnath K. Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study. Cureus. 2020;12(2):e7083. Published 2020 Feb 23. doi:10.7759/cureus.7083