Cordyceps Before Bed: Sleep Benefits (+ Timing Tips)

Traditionally known for its energy-boosting properties, cordyceps is often consumed to enhance vitality and stamina. However, recent research suggests a surprising twist: cordyceps before bed may actually improve sleep quality.

Let's explore the unexpected benefits of this functional mushroom:

Cordyceps is a genus of fungi that includes various species known for their medicinal properties. Among the most widely used therapeutic varieties are Cordyceps sinensis and Cordyceps militaris, though Cordyceps militaris is the most common variety cultivated for therapeutic use today.

These mushrooms have been valued for centuries in traditional Chinese and Tibetan medicine for their diverse health benefits. Cordyceps fungi have gained popularity worldwide for their potential to enhance energy, boost immune function, and support overall well-being.

However, there may be more to the story, leading people all over the world to take cordyceps in the form of powders and supplements to benefit their nighttime routine. In fact, research indicates that Cordyceps may help regulate sleep cycles to improve sleep, potentially helping to manage conditions like insomnia, soothe nighttime anxiety, and help you sleep longer and more deeply.

Before we can really dig into the details, though, let’s touch on some base knowledge about sleep:

Sleep is governed by our body's internal clock, known as the circadian rhythm. This natural cycle regulates our sleep-wake cycle, a cycle of hormone secretion that controls when we feel alert and when we feel sleepy, as well as our overall metabolism.

Disruptions to the circadian rhythm can lead to difficulties falling asleep, staying asleep, and feeling refreshed upon waking. For this reason, many natural sleep aids, like when using cordyceps for sleep, aim at regulating the circadian rhythm.

By doing so, natural sleep supplements may be able to help produce consistent results that are driven by your body’s natural sleep rhythm. That means that you are unlikely to become dependent on the supplements over time, unlike with over-the-counter and prescription sleep aids.

Let’s break the circadian rhythm down a little more so that we can clearly see how cordyceps may impact our sleep rhythms:

• Regulated by the suprachiasmatic nucleus in the hypothalamus, the circadian rhythm follows a 24-hour cycle of physiological and behavioral processes.

• Light affects hormone production, which is why the circadian rhythm mimics the 24 hour sun cycle.

• Melatonin and adenosine help regulate sleep drive, or a person’s desire and ability to sleep.

• Deep sleep or slow-wave sleep may be prolonged by adenosine .

• During sleep, essential tasks unfold, including cellular repair, protein synthesis, and hormonal regulation.

• Prolactin peaks during slow-wave sleep and aids in tissue repair, immune modulation, and metabolic regulation.

• Growth hormone, cortisol, and melatonin secretion patterns are influenced by the circadian rhythm, impacting various physiological functions.

• After an appropriate amount of sleep is obtained (and when the eyes and skin are exposed to light), the body begins to produce cortisol (the stress hormone) to wake you up.

• Cortisol drives the production of neurotransmitters required for focus and energy throughout the day, but only when the cortisol system is in balance.

• Too much cortisol leads to trouble focusing, anxiety, irritability, poor sleep, and other issues, which is why it’s important to manage stress and get plenty of sleep.

Understanding these circadian intricacies underscores the importance of adopting healthy sleep habits. It will also help us understand the role that cordyceps may play in improving our sleep cycles.

Let’s take a look:

Cordyceps is believed to offer restorative and regenerative properties that can contribute to improved sleep quality. Here's how:

The Cordyceps mushroom is a natural powerhouse, boasting potent bioactive compounds like cordycepin and adenosine.

Cordycepin, abundant in Cordyceps militaris, offers diverse benefits from anti-inflammatory properties to stress regulation. Adenosine, a key component, fuels cellular energy and supports vital functions like sleep. Alongside polysaccharides and sterols, these compounds form a potent blend in Cordyceps, offering a range of potential health benefits.

Cordyceps offers more than just energy-boosting benefits—it can also support a restful night's sleep. Its adaptogenic properties may help regulate the central nervous system, combating sleep deprivation and addressing sleep disorders. 

Similar to Reishi and Lion's Mane mushrooms, Cordyceps promote deep sleep cycles, aiding in both falling asleep and staying asleep longer. This deep sleep phase is vital for the body's restoration and immune function, contributing to overall well-being.

Cordyceps stimulates the production of adenosine triphosphate (ATP), a molecule crucial for cellular energy transfer and repair. By enhancing cellular regeneration and rejuvenation, cordyceps support the body's natural rest and repair functions, facilitating a night of better sleep.

Studies suggest that cordyceps may increase non-rapid eye movement (NREM) sleep while decreasing rapid eye movement (REM) sleep. NREM sleep is essential for deep rest and muscle recovery, potentially leading to longer and more restful nights.

Cordyceps mushrooms show promise in reducing anxiety and stress, potentially offering anti-anxiety benefits. By regulating the body's stress response, they may alleviate symptoms of adrenal fatigue and improve mental clarity. This calming effect can enhance sleep quality by promoting a relaxed state of mind conducive to deep, natural sleep.

Insomnia, a disruptive sleep disorder marked by difficulty falling or staying asleep, can greatly impact daily life. Cordyceps shows promise as a natural remedy for insomnia and related sleep disorders, potentially enhancing sleep quality, easing anxiety, and rebalancing sleep-wake cycles.

While more research is needed in this area, current evidence suggests that Cordyceps may help to improve sleep in healthy adults. However, there are some instances where cordyceps were found to have little to no effect on sleep, such as in adults diagnosed with depression .

Cordyceps, renowned for its energy-boosting properties, may also hold promise as a natural aid for improving sleep quality. Here's how to incorporate cordyceps into your routine for optimal sleep support:

Cordyceps supplements come in various forms, including capsules, powders, and tinctures. Select a high-quality product from a reputable brand to ensure potency and purity.

While dosages may vary depending on the specific supplement and individual factors, a typical dosage ranges from 1 to 3 grams of cordyceps extract per day. Start with a lower dosage and gradually increase as needed, paying attention to any potential effects on sleep quality.

Unlike traditional sleep aids, it's best to consume cordyceps in the morning to capitalize on its energizing effects throughout the day. By taking cordyceps in the morning, you provide ample time for its potential benefits to unfold, including increased ATP production, which may contribute to better sleep quality later on.

Incorporate cordyceps into your daily routine consistently to experience its full potential benefits for sleep support. Establishing a regular dosing schedule can help optimize its effects on sleep quality over time.

Pay attention to how your body responds to cordyceps supplementation, particularly in relation to sleep quality. Keep track of any changes in sleep patterns, energy levels, and overall well-being to determine the optimal dosage and timing for your needs.

By following these guidelines and adjusting your approach based on individual response, you can harness the potential sleep-supporting benefits of cordyceps to promote restful and rejuvenating sleep.

Because it is most often chosen for its energy and endurance enhancing effects, one might wonder if taking cordyceps before bed could lead to insomnia. 

While there's some debate on this matter, cordyceps contain various bioactive compounds like polysaccharides, amino acids, and proteins that offer antioxidant, immunomodulatory, and anti-inflammatory properties. These compounds may help to alleviate pain and extreme tiredness, potentially reducing insomnia symptoms by promoting restful sleep.

However, it’s still considered best practice to take cordyceps in the morning, not at night, if you currently struggle with insomnia. 

To minimize potential risks associated with cordyceps supplementation:

• Choose Reputable Brands: Opt for products from trusted brands with rigorous quality control measures and third-party testing.

• Follow Recommended Dosage : Adhere to the recommended dosage provided by the manufacturer to avoid adverse effects.

• Consult Healthcare Provider: If you have underlying health conditions or are taking medications, consult a healthcare professional before starting cordyceps supplementation.

• Monitor Your Body : Pay attention to any changes or adverse reactions while taking cordyceps and discontinue use if necessary.

Conclusion

In conclusion, cordyceps show promise as a natural aid for improving sleep quality and supporting the body's circadian rhythm. By incorporating cordyceps into your daily routine and prioritizing consistency, you may discover a newfound ally in your quest for restful sleep and overall well-being.