March 4, 2021

Sleep Protocol

Sleep is one of the #1 issues I hear from women of all ages. Nothing is worse than not getting a restful night’s sleep. Sleep is the body’s way of metabolically and psychologically resetting itself. The body’s circadian rhythm is regulated by an internal biological clock with an approximate 24-hour cycle. In order to maintain restorative sleep, it is crucial that the brain has optimal levels of serotonin and gamma-aminobutyric acid (GABA), the relaxing and sleep-regulating neurotransmitters, as well as the sleep-regulating hormone melatonin.

By practicing proper sleep hygiene along with adequate supplemental support, you can get back on track to a more restful sleep.


Click here to go straight to our supplement store to purchase!


Here’s What to Take and Why


Comprehensive Sleep Formula

Why should I take it?

5-HTP – The sleep-regulating hormone melatonin requires the essential amino acid L-tryptophan for conversion. A deficiency of L-tryptophan in the diet can lead to low serotonin and melatonin levels, which can contribute to sleep challenges. L-tryptophan is converted into the amino acid 5-HTP, which is then converted directly into serotonin, followed by melatonin conversion. One of the key advantages of 5-HTP is its ability to easily cross the blood brain barrier. This allows for enhanced serotonin and melatonin synthesis. Clinical studies have demonstrated the ability of 5-HTP to promote and enhance sleep. 5-HTP increases REM sleep by about 25%, while increasing deep sleep stages 3 and 4, without lengthening total sleep time.[1,2]

PharmaGABA* – Gamma-amino butyric acid (GABA) is one of the major inhibitory neurotransmitters in the brain. GABA provides a calming effect and plays a direct role in activating the sleep cycle in the evening. Cerenity PM includes a patented, naturally sourced, non-synthetic form of GABA called PharmaGABATM. In a study utilizing 100 mg of PharmaGABATM, supplemented before bedtime, PharmaGABATM was shown to reduce sleep latency by 20%, while increasing time spent in a deep sleep by 20%.5 PharmaGABATM has also been shown by electroencephalogram (EEG) readings to increase the ratio of alpha to beta waves in the brain, resulting in a calm and effortless state of relaxation.[6]

Phosphatidylserine – Phosphatidylserine (PS) is a phospholipid found in high concentrations in the brain. Phosphatidylserine has been shown to play a role in regulating cortisol excretion. Elevated levels of cortisol throughout the night can contribute to frequent waking. In studies administering PS (50-800mg) to subjects under high levels of stress (physical and mental), PS was shown to reduce stress-induced secretion of cortisol.7,8 When taken in the evening, PS can help reduce cortisol excretion from the body’s stress response system in order to promote a healthy sleep cycle.

EVN Recommends:

  • Cerenity PM

Cerenity PM is a comprehensive formula including all of the supplements listed above, along with vitamins and minerals to also support better sleep. Cerenity PM promotes a healthy sleep cycle by naturally boosting levels of serotonin, GABA and melatonin.



Why should I take it?

Adaptogens are“stress adapting botanicals” which help increase the body’s resistance to fatigue and maintain balanced cortisol and DHEA levels. These herbs and roots have been used for centuries in Chinese and Ayurvedic healing traditions. Each adaptogenic herb claims to do something a little different but overall they help relieve our internal stress reactions, which lead to overall better health, sleep etc.

EVN Recommends:

  • Adapten-All

Adapten-All includes a blend of key micronutrients and adaptogenic botanicals specifically formulated to strengthen the body’s stress response and support healthy energy levels. Adapten-All provides targeted amounts of vitamin C, pantothenic acid and other B vitamins that are critical to adrenal gland function. Adapten-All also provides a unique blend of “stress adapting botanicals” which help increase the body’s resistance to fatigue and maintain balanced cortisol and DHEA levels.


Click here to go straight to our supplement store to purchase!



  1. Zarcone Jr VP, Hoodes E. Effects of 5-hydroxytryptophan on fragmentation of REM sleep in alcoholics. Am J Pchychiarty 1975;132:74-76.
  2. Soulairac A, Lambinet H. Effect of 5-hydroxytryptophan, a serotonin precursor, on sleep disorders. Ann Med Psychol 1977;1:792-798.
  3. Monteleone P, Maj M, et al. Blunting by chronic phosphatidylserine administration of the stress-induced activation of the hypothalamo-pituitary-adrenal axis in healthy men. Eur J Clin Pharmacol 1992; 42(4):385-388. 8. Monteleone P, Beinat L, et al. Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuroendocrinology 1990; 52(3):243-248.


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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