As a society, we are greatly sleep deprived, but Ziesta was developed to help change that. Can you remember the last time you felt well rested for several days in a row? Not only do we give ourselves too little time for a complete night of sleep, but when we do lie down, we just can’t get the rest we require. Either we can’t wind down enough to get to sleep, or we fall asleep relatively quickly and then wake up again before we should.
Each of the ingredients comprising the Ziesta formula has undergone significant clinical research. Studies have shown that the benefits these substances provide can help to promote restfulness and relaxation. As a result, this formula can offer you considerable support as a part of your healthy and effective bedtime routine and restful night of sleep.
The Science Behind the Ziesta Formula
Magnesium is a mineral that is vital to a healthy body. It plays a role in everything from normal bone structure to stress control. Though magnesium can be obtained through diet, research indicates that most people aren’t receiving enough through their food. Magnesium supplementation is a common way to replace the needed nutrients. Magnesium glycinate is an important component in the Ziesta formula.
Research* indicates that maintaining adequate magnesium levels can have long-term benefits. In the study, women were less likely to fall asleep during the daytime.
In a second study**, researchers concluded that magnesium supplementation helps to improve various components of insomnia, including sleep time, the length of time it takes to fall asleep, sleep efficiency, ISI score, and waking early in the morning. The researchers also found that melatonin, serum renin, and serum cortisol levels improved.
Other research*** presented data that showed that magnesium deficiency in adults has an impact on sleep quality. The study showed that this problem was particularly prevalent the older someone was, the heavier they were or if they suffered alcohol abuse. Equally, the research indicated that magnesium supplements may be used to treat this issue and improve sleep quality.
* Yingting Cao, Shiqi Zhen, Anne W. Taylor, Sarah Appleton, Evan Atlantis, and Zumin Shi. “Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up”. Nutrients. 2018. Volume 10, Issue 10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212970/
** 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”. Journal of Research in Medical Sciences. 2012. Volume 17, Issue 12. https://www.ncbi.nlm.nih.gov/pubmed/23853635
*** Nielsen, Forrest H. “Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes”. Modulation of Sleep by Obesity, Diabetes, Age, and Diet. 2015. pp 291-296. https://www.sciencedirect.com/science/article/pii/B9780124201682000314
Valerian is an herb native to Europe and certain parts of Asia but that now also grows in North America. This herb’s root is used medicinally. Most commonly, it’s used to help treat sleep disorders, particularly in the case of insomnia. That said, it was chosen in an ingredient for Ziesta not only for those reasons, but also for its use as an aid to overcome anxiety and psychological stress.
Evidence* indicates that valerian root supplementation may help people to improve their sleep quality without suffering the side effects typically associated with sleeping pills. Considerable research has been conducted on this substance to determine the range of standardized preparation doses and their impact on sleep quality and safety.
In one research study**, valerian supplementation brought in a substantial reduction in sleep latency scores – that is, it decreased the amount of time needed before the subjects fell asleep. Moreover, the researchers also measured a meaningful improvement in sleep quality. Those who said they experienced the greatest sleep improvements were those who identified themselves as irregular sleepers, poor sleepers, smokers, or people who felt that it usually took a long time to fall asleep.
Another study*** showed that herbal valerian supplementation produced positive effects on insomnia patients in terms of their sleep perception and sleep structure. This study concluded that valerian should be recommended for treating patients suffering from mild psychophysiological insomnia.
* Stephen Bent, MD, Amy Padula, MS, Dan Moore, PhD, Michael Patterson, MS, and Wolf Mehling, MD. “Valerian for Sleep: A Systematic Review and Meta-Analysis”. American Journal of Medicine. 2006. Volume 119, Issue 12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/
** Leathwood PD, Chauffard F, Heck E, Munoz-Box R. “Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man”. Pharmacology, Biochemistry, and Behavior. 1982. Volume 17, Issue 1. https://www.ncbi.nlm.nih.gov/pubmed/7122669?dopt=Abstract
***Donath F, Quispe S, Diefenbach K, Maurer A, Fietze I, Roots I. “Critical evaluation of the effect of valerian extract on sleep structure and sleep quality”. Pharmacopsychiatry. 2000. Volume 33, Issue 2. https://www.ncbi.nlm.nih.gov/pubmed/10761819
Passionflower is a type of climbing vine plant native to the southeastern United States, as well as both Central America and South America. The aerial (above ground) parts are commonly used for medicinal reasons. This ingredient is most often used to help with insomnia and other related sleep problems, attention deficit-hyperactivity disorder (ADHD), anxiety, pain, adjustment disorder, fibromyalgia, and even for opioid withdrawal symptom relief. It is for many of these reasons that this ingredient was chosen for the Ziesta formula.
A recent study* demonstrated that passionflower extract can be effectively used for generalized anxiety disorder management. In fact, the study found its anxiety-reducing benefits to be powerful enough that they were compared to oxazepam. It recommended studying this natural supplement as an alternative option for that prescription medication.
Research conducted in 2017** found that passionflower significantly improved total sleep time. It determined that this was the result of longer times spent in slow wave sleep. It also recorded a substantial reduction in wakefulness. The researchers in this study concluded that passionflower extract should be considered to be an appropriate sleep inducer.
Similarly, a 2011 study*** found that low dose supplementation of passionflower can provide short-term sleep improvements among healthy adults whose sleep quality typically fluctuates.
* S. Akhondzadeh PhD H. R. Naghavi MD M. Vazirian MD A. Shayeganpour PharmD H. Rashidi PharmD M. Khani MSc. “Passionflower in the treatment of generalized anxiety: a pilot double‐blind randomized controlled trial with oxazepam”. Journal of Clinical Pharmacy and Therapeutics. 2001. Volume 26, Issue 5. https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2710.2001.00367.x
** Fructuoso Ayala Guerrero and Graciela Mexicano Medina. “Effect of a medicinal plant (Passiflora incarnata L) on sleep”. Sleep Science. 2017. Volume 10, Issue 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5699852/
*** Ngan A, Conduit R. “A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality”. 2011. Volume 25, Issue 8. https://www.ncbi.nlm.nih.gov/pubmed/21294203
Hops are obtained from the flowering part of the hop plant, once dried. They are commonly used in food and drink as well as for medicinal purposes. Supplements containing this ingredient are often used for the treatment of anxiety and sleep disorders, as well as for sleep disorders caused by changing sleep hours (shift work disorder). It is also used to treat tension, restlessness, attention deficit-hyperactivity disorder (ADHD), excitability, irritability, and a number of menopause symptoms. This made it an ideal choice for the Ziesta formula.
A 2012 study published by PLoS One* showed that moderate non-alcoholic consumption of hops can help to benefit nighttime rest.
Similarly, research conducted in 2006* looked into the use of hops for its sedative effects. It determined that the use of hops reduced physical activity such as restlessness, while it boosted sleeping time and reduced body temperature (a natural part of the sleeping process). As a result, the researchers concluded that hops had a “central sedating effect”
Another study published in the European Journal of Medical Research* revealed that hops consumption can help to boost sleep efficiency. Subjects experienced reduced stage 1 sleep and increased slow wave sleep. Moreover, participants also reported feeling more refreshed in the morning. Equally, there were no adverse events observed among any of those using hops.
Research conducted in 2012****revealed that regular use of hops effectively reduced circadian activity rhythm activity at night. As a result, the non-alcoholic consumption of hops was recommended for its sedative actions as it was deemed a helpful nocturnal sleep aid.
* Lourdes Franco, Cristina Sánchez, Rafael Bravo, Ana B. Rodríguez, Carmen Barriga, Eulalia Romero, and Javier Cubero. “The Sedative Effect of Non-Alcoholic Beer in Healthy Female Nurses”. PLoS One. 2012. Volume 7, Issue 7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399866/
** Schiller H, Forster A, Vonhoff C, Hegger M, Biller A, Winterhoff H. “Sedating effects of Humulus lupulus L. extracts”. Phytomedicine. 2006. Volume 13, Issue 8. https://www.ncbi.nlm.nih.gov/pubmed/16860977
*** Füssel A, Wolf A, Brattström A. “Effect of a fixed valerian-Hop extract combination (Ze 91019) on sleep polygraphy in patients with non-organic insomnia: a pilot study”. European Journal of Medical Research. 2000. Volume 5, Issue 9. https://www.ncbi.nlm.nih.gov/pubmed/11003973
**** Franco L, Sánchez C, Bravo R, Rodriguez A, Barriga C, Juánez JC. “The sedative effects of hops (Humulus lupulus), a component of beer, on the activity/rest rhythm”. Acta Physiologica Hugarica. 2012. Volume 99, Issue 2. https://www.ncbi.nlm.nih.gov/pubmed/22849837
L-theanine is an amino acid naturally found in tea as well as in certain edible mushrooms. It is comparable in structure to another amino acid called glutamic acid. It is sometimes used for the treatment of stress, anxiety, depression, attention deficit hyperactivity disorder (ADHD) symptoms, as well as mental performance and attention. This helps to explain why it was a natural choice for the Ziesta formula.
Findings of a 2019 study published in the Pharmaceutical Biology* journal showed that supplements containing L-theanine and GABA together or individually could benefit people who want to improve their sleep. The L-theanine was shown to boost processes that affect sleep behavior.
Another study published in 2019 in the Nutrients** journal showed that L-theanine can help to boost mental health among people with stress-related challenges and cognitive impairments.
* Suhyeon Kim, Kyungae Jo, Ki-Bae Hong, Sung Hee Han, and Hyung Joo Suh. “GABA and l-theanine mixture decreases sleep latency and improves NREM sleep”. Pharmaceutical Biology. 2019. Volume 57, Issue 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366437/
** Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. “Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial”. Nutrients. 2019. Volume 11, Issue 10. https://www.ncbi.nlm.nih.gov/m/pubmed/31623400/?i=1&from=l-theanine%20sleep
Melatonin is a naturally occurring hormone found in the human body. It is a substance that can also taken as a supplement. These supplements can be naturally sourced or synthetic. While many people are typically drawn to natural sources over synthetic, many doctors recommend the laboratory created form in this particular case. The reason is that naturally sourced melatonin is often bovine brain sourced and some doctors are concerned about the potential for contamination with animal viruses. Therefore, synthetic melatonin is often the medical preference.
The melatonin hormone plays a role in regulating the natural sleeping and waking schedule. For this reason, it is added to the Ziesta formula to support individuals whose melatonin production levels may be low, which is a common issue.
A 2016 study in Clinical Drug Investigation* revealed that in both human and animal studies, melatonin supplementation is safe for use, even when doses are high, provided the supplements are used over the short term. In extreme doses or when used over the long term, only mild adverse effects occurred.
That said, 2017 research published in Sleep Medicine Reviews** showed that melatonin can be a potentially important supplement to take for the treatment of first-degree sleep disorders. It recommended in-depth study of this supplement for therapies for a range of different types of sleep struggle.
A 2014 PLoS One*** study showed that melatonin use can help to decrease the length of time subjects required for falling asleep. Moreover, it also showed that those taking the supplement experienced better overall sleep quality. Though it did point out that the impact of melatonin on sleep was modest, it was significant and did not decrease when the supplementation continued over time. This makes it a promising ingredient to include in a broader formula of sleep-, restfulness- and relaxation-promoting substances.
* Andersen LP, Gögenur I, Rosenberg J, et al. “The safety of melatonin in humans. Clinical Drug Investigation”. 2016. Volume 36, Issue 3. https://www.ncbi.nlm.nih.gov/pubmed/26692007
** Auld F, Maschauer EL, Morrison I, et al. “Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders”. Sleep Medicine Reviews. 2017. Volume 34. https://www.ncbi.nlm.nih.gov/pubmed/28648359
*** Ferracioli-Oda E, et al. “Meta-analysis: Melatonin for the treatment of primary sleep disorders”. PLoS One. 2014. Volume 8, Issue 5. https://www.ncbi.nlm.nih.gov/pubmed/23691095