Sleep

When it comes to sleep, refined carbohydrates and sugars from sources like candy, white bread, and cereal are a no-go. These have been associated with worse sleep,¹ possibly by contributing to imbalanced blood sugar.² However, research suggests consuming complex carbohydrates (e.g. veggies, fruits, or whole grains such as oats and quinoa) along with a source of protein a couple hours before bed may help promote quality sleep. Protein contains various amino acids, including the sleep-promoting amino acid tryptophan, and research suggests that consuming healthy carbs simultaneously may make it easier for tryptophan to reach the brain where it’s converted into serotonin and then melatonin, which promotes sleep.³ Plus, the combo of complex carbs and protein supports stable, balanced blood sugar. Ka’Chava contains an optimal balance of 25 g complex carbs and 25 g protein per serving.

Magnesium is an essential mineral that plays a role in healthy nervous system functioning and can help relax the body, making it easier to fall asleep. Research has shown that low levels of magnesium are associated with poor sleep and insomnia.⁴ Low magnesium has also been associated with anxiety and depression⁵—both of which can contribute to poor sleep. The good news: Studies have found that magnesium supplementation may help people fall asleep faster and sleep longer, as well as decrease levels of the stress hormone cortisol and increase levels of the sleep hormone melatonin.⁶ Part of the reason magnesium seems to be relaxing is that it can help the body maintain proper levels of the inhibitory neurotransmitter GABA, which has a calming effect on the mind and body. Magnesium also helps enhance the formation of melatonin (the “sleep hormone”) from serotonin in the body.⁷ Ka’Chava contains 48-69% of your daily value of magnesium from sources like chia seeds and quinoa.

Low levels of the folate (a.k.a. vitamin B9) have been associated with decreased production of the “sleep hormone” melatonin.⁸ Additionally, folate, vitamin B6, and vitamin B12 are known to play important roles in the production of various neurotransmitters, including serotonin, GABA, and melatonin,⁹ so getting your fill may naturally promote more restful sleep. Ka’Chava contains 59% to 250% of various B-complex vitamins per serving.

Omega-3s are an anti-inflammatory essential fatty acid that appear to have positive benefits for sleep. Research suggests that diets deficient in omega-3s may contribute to disturbances in nighttime sleep by negatively impacting proper melatonin secretion rhythm and circadian clock functions.¹⁰ Consumption of fatty fish like salmon—which often contains both vitamin D and omega-3s—has also been associated with positive impacts on sleep and daily functioning.¹¹ Ka’Chava contains omega-3s from sources such as chia seeds and flax seeds.

Low levels of vitamin D are associated with an increased risk of sleep disorders, including low quality sleep, daytime sleepiness, short duration of sleep, and sleep apnea. While many studies suggest that sufficient vitamin D intake is positively associated with sleep quality. Researchers aren’t quite sure why vitamin D appears to support sleep, though. Their best guess at this point is that it is possibly related to improvements in oxidative stress.¹² Ka’Chava contains 25% of your daily value for vitamin D per serving.