Irwin Naturals Power to Sleep PM Review

Irwin Naturals Power to Sleep PM Ingredients

Melatonin 2mg - Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. When darkness falls, the pineal gland releases melatonin, signaling the body to prepare for sleep. Scientific research, including a study published in the Nutrition Journal [1], has confirmed the effectiveness of melatonin in promoting healthy sleep. By supplementing melatonin, Power to Sleep PM supports the body's natural sleep regulation and helps individuals achieve a more restful night's sleep.  The problem is that 2mg is really on the lower side of dosing. It's usually recommended as a test dose to make sure you avoid any side effects like day time lethargy, but it's not great for long term use. 

Gaba 100mg - Two key neurotransmitters involved in sleep regulation are GABA and serotonin. Which we fully agree that the addition of GABA and as the precursor to melatonin it is a welcome and tested ingredient. The 100mg is on the lighter side of dosing. GABA has been shown be effective a sleep supplement, but the dosing should be 200-300mg. GABA has also been shown to help reduce stress and due to it helping produce melatonin it works slightly slower helping you stay asleep longer when combined with the former. [2]

Passionflower 150mg - Passionflower is largely considered an ineffective ingredient, there are some studies that suggest it works, but as many that suggest it doesn't. And it has a large list of interactions. [3]

L Theanine 50mg - L Theanine is an effective sleep supplement, the problem is that the dosage for it to work is 200mg, and an absolute minimum to show any results of 100mg. So once again there simply isn't enough in Irwin Naturals Power to Sleep PM. L Theanine can also be good for the root causes of sleeplessness in that it has been shown to reduce stress and anxiety. OF course, that is if it was dosed correctly. [4]

Ashwagandha 150mg - Ashwagandha is a welcome addition to the Irwin Naturals Power to Sleep PM. This is an adaptogenic herb known for its stress-reducing properties. It helps lower cortisol levels, the stress hormone, promoting relaxation and improved sleep. Multiple studies have shown Ashwagandha to be particularly effective, in doses of 300mg, there are no studies that suggest it works at a lower amount. [5]

Flaxseed oil 1087mg - This is the largest ingredient in Irwin Naturals Power to Sleep and it's not actually that useful for sleep, sure omega oils can help with sleep, but that's DHA and EPA. The problem is that flax seed oil contains mostly ALA, which is prettty much useless to humans with more than 85% of it being lost in the conversion process to a type of omega we can actually use. This is a common issue with Irwin Naturals supplements as a whole. [6]

Valerian 200mg - Valerian root is effective at decreasing the time it takes you to get to sleep and has been backed by numerous studies. 200mg is the bottom of the effective range, but it is within the effective range, so this is a pretty solid inclusion for Irwin Naturals Power to Sleep PM. [7]

Lemon Balm 150mg - Lemon balm is something of a mixed bag, some studies show it has some improvements on sleep quality, but it's not great all in all and there's as many studies showing that it doesn't work as those that do. [8]

Hops 150mg - Hops is a bad ingredient for pretty much all combined supplements, the problem is that you need about 3 grams of the stuff for it to be effective and that's 20 times what's in here. Or even if the 4:1 extract is ideally balanced around the active compounds then still 5 times to little. [9]

All in all what we have here is an effective dose of Valerian Root, some low quality omega (which could help if you're mildly deficient, a bottom end dosage of GABA, and a bottom end dosage of Melatonin. Everything else is well below it's effective range or simply doesn't work at all. Which isn't great for Irwin Naturals Power to Sleep PM as they'd like to claim the same benefits as supplements which have these ingredients fully dosed.