Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines including diagnosis, advice, and treatment. 

 

Sleep disturbance is one of the most prevalent growing concerns nowadays across the globe, especially in developed countries such as America and Canada. According to reports, about 90 million Americans suffer from some kind of sleep issue right now. There has been a growing interest in the use of phosphatidylserine for sleep improvement over recent years and of course for good reason. It has been found to have beneficial effects to calm down excessive mental and physical stress often found associated with sleep disturbances.  

In this article, we’ll be discussing the benefits of taking phosphatidylserine for sleep in a little bit detail along with how to use it and possible side effects. But before we get into how phosphatidylserine can help with improving sleep quality, it’s worth knowing the importance of sleep and its associated disorders a little. So, let’s get started. 

Table of contents 

• What is sleep and whey is it so important? 
• Understanding sleep disorders 
• The link between stress and sleep issues 
• What is phosphatidylserine? 
• Benefits of taking phosphatidylserine for sleep 
• How to use phosphatidylserine 
• Precautions and side effects 
• Final words 

What is sleep and why is it so important? 

Sleep is a natural, recurrent, and reversible state of mind and body, characterized by reduced responsiveness to surroundings, allowing all internal processes to recharge, refresh, and regain balance spontaneously. It’s an essential bodily function that helps the body to repair regular wear and tear of tissues and assists healing from within, which is vital for staying healthy and fighting off diseases naturally. 

Without adequate sleep, neither the brain nor the body can work properly. Inadequate sleep increases the risk of internal inflammation that leads to making the immune response fall down, making a person more prone to diseases.  

Understanding sleep disorders 

A large number of factors contribute to developing sleep disturbances. In fact, a sleep disorder is not an actual disorder itself, but rather a side effect of any of a range of physical and mental conditions. Sleep disturbances may occur due to both physical issues such as pain, heartburn, and airway obstruction as well as emotional problems such as excess stress, anxiety, and depression. 

Let’s have a look at some of the most commonly diagnosed sleep problems and how they differ from each other:  

Insomnia - A condition in which a person experiences having a hard time falling asleep and staying asleep to get enough rest, resulting in fatigue even after waking up from a full night's sleep.   

Sleepwalking - A condition in which a person walks or gets engaged with other activities during his or her sleep that is associated with awakened time.  

Dyssomnia - A condition in which a person frequently wakes up during his or her sleep and wakes up too early. 

Sleep apnea - In this condition the airway is obstructed and makes a person difficulty breathing during sleep, causing poor sleep quality with frequent unconscious wake-ups.  

Restless leg syndrome (RLS) - In this condition, a person feels an irresistible urge to frequently move his or her legs which affects sleep quality.  

The link between stress and sleep issues 

Excess stress is considered one of the most prevalent causes of sleep disturbances. Stress provokes anxiety, irritability, and an inability to calm down thoughts that can disrupt circadian modulation of cortisol production in the body which can play a significant role in developing sleep disturbances and poor sleep quality. 

When the brain identifies excess stress, it signals the adrenal gland to release cortisol, a steroid hormone that makes you stay highly alert in stressful situations. Cortisol serves wonders in life-threatening “fight or flight” situations to save a life. But when you are lying in bed, high levels of cortisol can cause unnecessary alertness that might keep you sleepless during sleep.   

What is phosphatidylserine? 

Phosphatidylserine, commonly known as PS, is a fatty chemical called phospholipid which is naturally produced in the body and plays essential roles in many vital functions. It is also found in foods. It is also available as supplements that are commonly made from soy or cabbage. 

Benefits of taking phosphatidylserine for sleep 

Phosphatidylserine can hugely help with managing sleep disturbances that are related to elevated levels of stress. Studies suggest that phosphatidylserine has an incredible ability to keep cortisol levels in check no matter whether it is elevated by any physiological reasons such as vigorous workouts or any emotional reasons such as depression. 

Therefore, when stress appears to be the main culprit for your sleep problems, taking phosphatidylserine can be an effective solution for you.  

How to use phosphatidylserine 

Though the exact doses of phosphatidylserine may vary from person to person depending on specific conditions, it has most often been recommended with doses of 200 mg to 400 mg per day for adults. Consider consulting with a professional naturopathic healthcare provider so that he or she can determine what dose would be the best for your specific condition.  

Precautions and side effects 

Phosphatidylserine is likely safe and well-tolerable for most people. Since there is not enough research on its long-term use,  most clinicians recommend it for up to four months. Children over the age of 4 are also found safe for oral use. Some people may experience side effects above doses of 300 mg such as indigestion, stomach upset, and bloating, but these are not common for all. 

Phosphatidylserine may interact with certain medications and supplements especially those that have blood thinning, anti-inflammatory, and performance-increasing properties. There is not enough information about the safety of pregnant and breastfeeding women. Therefore, it’s recommended to ask a certified naturopathic doctor before using phosphatidylserine supplements especially if you are pregnant, breastfeeding, or taking medications for any underlying health issues.    

Final words 

Excess stress is often associated with poor sleep quality and sleep disturbances. Phosphatidylserine has the capacity to regulate the secretion of cortisol and reduce stress levels naturally. So, if your sleep issues seem to be related to an elevated level of physical or mental stress, you should surely consider taking phosphatidylserine to give it a try.

Here you can see Vorst’s pure and natural Phosphatidylserine 100 mg Vegan Capsules (PS - 100)

Important resources: 

1. https://drhedberg.com/how-to-cure-insomnia/
2. https://nootriment.com/phosphatidylserine-for-sleep/
3. https://www.naturalmentalhealth.com/blog/phosphatidylserine-benefits-uses-for-mental-health-joy-depression-anxiousness-and-sleep#:~:text=Phosphatidylserine%20Dosage%20and%20Use&text=It%20may%20be%20taken%202,doctor%20before%20adding%20any%20supplement.
4. https://blog.kennebecpharmacy.com/phosphatidylserine-a-little-known-natural-sleep-aid/
5. https://health.usnews.com/health-news/patient-advice/articles/2015/10/07/how-sleep-disorders-affect-us-and-how-to-lay-them-to-rest
6. https://www.webmd.com/vitamins/ai/ingredientmono-992/phosphatidylserine
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942871/
8. https://www.drlamcoaching.com/blog/phosphorylated-serine-help-insomnia/
9. https://todayspractitioner.com/sleep/the-day-the-coffee-doesnt-do-it-the-stress-balancing-action-of-adaptogens/#.YuvW2XZBy71
10. https://www.maryannwalshrd.com/blog/improve-sleep-with-phosphatidylserine