Can Reishi Mushrooms Improve Sleep?

Sleep is one of the pillars of health and is the only time the body can focus on recovery and self-healing. The healthy sleep duration for adults is at least 7 hours per night. However, researchers estimate that about 20% of people in the UK have sleeping problems, which can indicate actual sleep disorders like insomnia.

Insomnia is a sleep disorder in which a person has trouble sleeping or staying asleep. Statistics on insomnia suggest that globally, up to 30% of a specific population suffers from brief or mild sleep disorder symptoms, while 10% have a severe case of it.

Insomnia can be caused by various factors, such as stress, anxiety, and even some medications. If you suffer from sleep problems and want a natural remedy, consider Reishi mushroom supplements.

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Reishi, sometimes referred to as Lingzhi, has been used in traditional Eastern medicine for thousands of years. Traditional practitioners cite the mushroom’s benefits for immunity, mood, and sleep.

Science has since provided some evidence confirming these benefits, especially regarding the mushroom’s relaxing effect, which seems to help with sleep.

How exactly does Reishi mushroom work for sleep? Its benefits stem from two active compounds: Polysaccharides and Triterpenes.

Polysaccharides

One of the active ingredients found in the Reishi mushroom is water-soluble polysaccharides, which are predominantly responsible for its immune-modulating effects. Beyond boosting immunity, polysaccharides exhibit properties that may help alleviate symptoms associated with inflammation and microbial infections.

For sleep, the polysaccharides in Reishi release serotonin, GABA, and tryptophan—major neurotransmitters that manage our alertness and tiredness.

Here’s how each one contributes to better sleep:

• Serotonin: Induces sleepiness while providing an uplifting feeling, which influences mood throughout the day.
• GABA (Gamma-Aminobutyric Acid): Calms the nervous system, making it more relaxed and acting as an anti-anxiety agent.
• Tryptophan: Similar to serotonin, it promotes relaxation and helps induce sleepiness.

Research indicates that an imbalance of these neurotransmitters can lead to sleep disorders. Reishi mushroom supplements may help restore this balance, enabling a more restful night’s sleep. [3]

Triterpenes

Another active ingredient in Reishi is triterpenes. Known for their potent antioxidant properties, triterpenes can aid in blood sugar management, particularly insulin sensitivity.

The specific triterpene found in Reishi is called ganoderic acid, which also induces a calming sensation and can relieve allergy symptoms, improving overall sleep quality. [4]

Dosage Recommendation

Adding functional mushrooms to your diet is easier than you might think. Here are some simple ways to incorporate this superfood into your daily routine:

• Baseline Dose: Start with 2 capsules or 1 gram per day for general wellness. This helps you experience the foundational benefits of the mushrooms.
• Enhanced Dose: For more pronounced effects, please get in touch with us. Our team can help you determine the best approach for your needs.

Choosing the Right Mushroom Supplement

With so many mushroom supplements on the market, it's important to choose a high-quality product. Here are some tips to help you make an informed decision:

✅ Look for Pure Ingredients: Ensure the supplement contains pure mushroom extract without fillers or additives.

✅ Check for Certification: Choose products that are certified organic and free from pesticides or harmful chemicals.

✅ Reputable Brands: Opt for supplements from reputable brands that adhere to high manufacturing standards and undergo third-party testing.

When using Reishi for improved sleep, it is recommended to take the supplement 30 minutes -1 hour before going to sleep.

If you have a mushroom allergy, you should not use mushroom extracts. Caution is advised if using mushrooms along with blood thinning medication.

References:

1. Insomnia causes and treatments. (2021). Retrieved 24 December 2021, from https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia

2. Wen ZS, Xiang XW, Jin HX, Guo XY, Liu LJ, Huang YN, OuYang XK, Qu YL. Composition and anti-inflammatory effect of polysaccharides from Sargassum horneri in RAW264.7 macrophages. Int J Biol Macromol. 2016 Jul;88:403-13. doi: 10.1016/j.ijbiomac.2016.02.025. Epub 2016 Feb 12. PMID: 26879911.

3. Jenkins TA, Nguyen JC, Polglaze KE, Bertrand PP. Influence of Tryptophan and Serotonin on Mood and Cognition with a Possible Role of the Gut-Brain Axis. Nutrients. 2016;8(1):56. Published 2016 Jan 20. doi:10.3390/nu8010056

4. Ryu SY, Oak MH, Yoon SK, Cho DI, Yoo GS, Kim TS, Kim KM. Anti-allergic and anti-inflammatory triterpenes from the herb of Prunella vulgaris. Planta Med. 2000 May;66(4):358-60. doi: 10.1055/s-2000-8531. PMID: 10865455.