Lion's Mane before bed can improve sleep quality and enhance brain health. This medicinal mushroom, known for its cognitive function, nerve growth, and immune support benefits, may help reduce stress and anxiety and promote a healthy sleep-wake cycle.
Incorporate Lion's Mane (Hericium Erinaceus) into your nighttime routine by consuming it in capsule, powder, or tincture form, ideally one hour before bedtime. Combining it with other sleep-promoting supplements or relaxing nighttime beverages, such as hot cocoa or herbal tea, can further enhance its benefits for a restful night's sleep.
Still not convinced? Below, we will dig deep into the benefits of Lion's Mane on sleep, showing you how the mane mushroom helps you wake up well-rested and refreshed.
What Are The Deep Sleep Benefits Of Lion's Mane Mushrooms?
1. Lion's Mane Fights Stress And Anxiety
The mane mushroom has adaptogenic properties due to its bioactive compounds, Hericenones and Erinacines. Adaptogens are natural bioregulators that help the body adapt to anxiety and stress.
Research conducted in 2019(1) verified that stress, anxiety, and depression are associated with less sleep and are precursors of insomnia. Research has also shown(2) that consuming Lion's Mane before bed reduces the symptoms of anxiety and depression. Therefore, Lion's Mane is a natural anxiolytic that dampens stress and fights depression and anxiety to improve sleep quality.
Read More: Read our detailed guide on how Lion's Mane fights anxiety and boosts cognitive function.
2. Lion's Mane Regulates The Circadian Cycle To Ensure Sound Sleep
The circadian cycle is a natural, internal process regulating sleep-wake and other behavioral and physiological processes. It operates on a roughly 24-hour cycle and is driven by an internal "biological clock" in the brain's hypothalamus. Light and other external cues can reset the circadian cycle, but internal mechanisms primarily control it.
Lion's mane fungus has bioactive compounds that regulate the endocrine functions of adrenal glands so that your sleep cycle is restful and replenishing. The functional fungi, whether capsules or powder, improve the internal biological clock, allowing you to sleep and wake up at the right time.
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3. Lion's Mane Extracts Have Anti-Inflammatory Effects
Chronic inflammation can interfere with the normal functioning of the hypothalamus, which regulates sleep, making it harder for you to enjoy a deep, restful sleep. A research study conducted in 2020(3) proved that people with higher levels of inflammation markers, such as C-reactive protein (CRP), interleukin 6 (IL-6), and fibrinogen, have a worse sleep.
People dealing with inflammation-caused insomnia can reverse their problems by learning to take Lion's mane mushroom extracts before bed. A research study conducted in 2015(4) verified that Lion's mane capsules and powder have anti-inflammatory properties, meaning they can help you improve your sleep quality.
4. Lion's Mane Improves Gut Health To Help You Fall Asleep
The gut and brain are connected through the gut-brain axis, which means that changes in gut health can affect cognitive function and vice versa. For example, the gut produces and responds to hormones impacting sleep, including cortisol and melatonin.
Disruptions in the gut-brain axis can affect the production and balance of these hormones, leading to sleep problems. For example, cortisol is the stress hormone, while melatonin, also known as the sleep hormone, regulates the sleep-wake cycle.
Research has shown(5) that medicinal mushrooms can act as prebiotics, promoting the growth of beneficial gut microbiota and improving the host's health. In addition, a research study in 2017(6) confirmed that Lion's Mane offers gut bacteria benefits, which can give you a good night's sleep.
Interesting Read: See the best mushrooms for gut health.
How to Integrate Lion's Mane into Your Nighttime Routine
A consistent nighttime routine is essential for a good night's sleep; adding lion's mane mushroom to your regimen can help you achieve that. This medicinal mushroom is known for its health benefits, particularly in promoting brain function and nerve growth factor production. Incorporating the mushroom before bed may help combat poor sleep, brain fog, and stress response. Below we will look at how to use Lion's Mane at night.
Choose the Right Lion's Mane Supplement
Lion's mane mushroom capsules offer a convenient and easy way to consume the extract.These supplements typically contain a concentrated lion's mane mushroom extract, ensuring you benefit the most from each dose.
Lion's mane mushroom powders allow for versatility in consumption. You can mix the powder into your favorite beverages or recipes. Look for powders made from pure lion's mane extract to ensure quality and potency.
Tinctures are liquid extracts of lion's mane mushroom, which can be added to drinks or taken directly under the tongue. Lion's mane tinctures provide a fast-acting option for those seeking the benefits of medicinal mushrooms.
Recommended Dosage and Optimal Time for Consumption
The recommended dosage for lion's mane mushroom extract varies depending on the product and individual needs. Generally, 500-3000 mg per day is suggested for optimal effects.
Consume a lion's Mane about an hour before bed to promote a better night's sleep and maintain a healthy circadian rhythm. In addition, this will give your central nervous system time to experience the benefits of lion's mane extract, including nerve growth factor stimulation.
Use Delicious and Relaxing Lion's Mane Nighttime Recipes
Lion's Mane Hot Cocoa
A hot drink like Lion's Mane hot cocoa provides warmth and comfort and harnesses the power of beneficial mushrooms to support better sleep. To prepare this soothing beverage, combine 1 cup of your favorite milk, 1 tablespoon of unsweetened cocoa powder, 1 teaspoon of lion's mane mushroom extract, and a sweetener.
Heat the mixture until it reaches the desired temperature, occasionally whisking to ensure a smooth consistency. Then, savor this natural solution to sleep disorders and stress levels.
Lion's Mane Golden Milk
Golden milk, a popular herbal supplement known for its anti-inflammatory and antioxidant properties, can be elevated by adding lion's mane mushroom extracts. Combine 1 cup of milk, 1 teaspoon of turmeric, ½ teaspoon of cinnamon, a pinch of black pepper, 1 teaspoon of lion's mane extract, and a sweetener of your choice in a saucepan.
Heat the mixture, stirring occasionally, until it reaches a gentle simmer. This warm and nourishing drink may help improve REM sleep and support the nervous system.
Lion's Mane-Infused Herbal Tea
Herbal teas have long been associated with relaxation and stress relief, making them ideal for use with medicinal mushrooms. First, brew your favorite herbal tea, such as chamomile, valerian root, or passionflower. Once steeped, stir in 1 teaspoon of lion's mane mushroom extract.
Consuming this calming concoction before bedtime may help reset your internal clock and improve REM sleep, ultimately leading to better and sound sleep.
This Might Interest You: See other Lion's mane mushroom recipes.
Tips for Maximizing the Benefits of Lion's Mane Before Bed
Creating a sleep-friendly environment and routine is essential to harness medicinal mushrooms' power for sleep fully. This allows the mushroom extracts to work synergistically with other factors to support a healthy circadian rhythm, promote REM sleep, and enhance overall well-being. Here are some tips for maximizing the benefits of the mane mushroom before bed:
Create a Consistent Sleep Schedule
Establishing a regular sleep schedule is crucial for maintaining a healthy circadian rhythm. Going to bed and waking up at the same time every day, even on weekends, can help your body adapt to a natural sleep-wake cycle.This consistency, in combination with the use of medicinal mushrooms, can contribute to improved sleep quality.
Establish a Relaxing Bedtime Environment
A calming and comfortable sleep environment can significantly impact the effectiveness of the mane mushroom and other herbal supplements. Ensure your bedroom is dark, quiet, and at a comfortable temperature.You can also use essential oils, such as lavender or chamomile, to create a soothing atmosphere that promotes relaxation and restful sleep.
Engage in Calming Activities Before Sleep
Incorporating relaxing activities into your evening routine can help signal your body that it's time to wind down. For example, consider reading a book, practicing gentle yoga, or engaging in meditation or deep breathing exercises. These activities can complement the use of medicinal mushrooms, further enhancing their sleep-promoting benefits.
Incorporate Other Natural Sleep Aids
In addition to the mane mushroom, you can explore other natural sleep aids to bolster your nighttime routine. For example, herbal supplements like valerian root, melatonin, or magnesium can synergize with medicinal mushrooms to promote relaxation, regulate the circadian rhythm, and encourage REM sleep.
Lion's Mane Before Bed Video
FAQs About Taking Lion's Mane Before Bed
What Time Of Day Should I Take Lion's Mane Mushrooms?
The best time to take Lion's Mane depends on the health benefits you need. For example, if your only goal is to fight sleep deprivation or insomnia, take Lion's Mane capsules at dinner or an hour before bed. However, Lion's Mane also fights dementia, aids in treating diabetes, boosts brain health by stimulating nerve growth factors and brain-derived neurotrophic factor, and fights cancer.
Each benefit may require a different timing for maximum benefits—for example, when fighting diabetes, using Lion's Mane extract 30 minutes before eating improves insulin sensitivity and glucose metabolism. On the other hand, consuming the functional fungus in the morning and before bedtime improves brain performance over time, fighting dementia.
Does Lion's Mane Make You Sleepy?
Lion's Mane does not directly make you sleepy but may help improve sleep quality and promote relaxation. This medicinal mushroom is known for its cognitive function, nerve growth, and immune support benefits. It may also help reduce stress and anxiety, contributing to better sleep.
Incorporating this functional mushroom into your nighttime routine may help you achieve a more restful night's sleep, but it's not a sedative. It will not directly induce sleepiness like some sleep aids.
What Are The Risks Of Taking Lion's Mane Before Bed?
Hericium Erinaceus is generally safe when consumed in appropriate doses by individuals who do not have a history of allergic reactions to the mushroom's bioactive compounds. However, there is limited research on its safety and possible side effects, especially when taken before bed.
Some potential side effects of Lion's Mane may include digestive discomfort, allergic reactions, or headache. However, these side effects are infrequent; when they occur, they are easy to deal with and quickly disappear.
Can Lion's Mane Interact With Other Medications?
Lion's Mane may interact with medications and cause adverse effects. Some medicines that may interact with Hericium Erinaceus include:
- Drugs that affect the immune system, such as immunosuppressants
- Blood-thinning medications, such as warfarin or aspirin
- Therapies that regulate blood sugar levels, such as insulin
It is important to note that this is not a comprehensive list and that Lion's Mane may interact with other medications not listed here. Therefore, it is always best to consult your doctor to avoid Lion's Mane drug interactions if you are taking prescription medications.
Is Lion's Mane Addictive?
No, Lion's Mane is not considered addictive. No evidence suggests that taking this mushroom or its supplements can lead to physical or psychological dependence. Therefore, you can start or stop taking Lion's mane mushrooms without worrying about withdrawal symptoms.
However, as with any supplement, it is essential to use Hericium Erinaceus extracts in moderation and not exceed the recommended dosages. If you experience any adverse effects or symptoms after taking Lion's Mane, you should stop using it and consult a healthcare professional.
Lion's mane mushroom, called nature's brain juice, is a remarkable super-food fungus that ensures you get enough sleep. A popular traditional Chinese medicine, the mushroom fights stressors, eliminates anxiety, fights inflammation, and improves your circadian cycle to eliminate all your sleep issues and boost both non-REM and REM Sleep.
While poor sleep and morning fatigue may have a lot of causes, Lion's mane mushroom can address most of these causes. In addition to eliminating morning fatigue and guaranteeing improved sleep, Hericium Erinaceus is a functional food with many health benefits and can help you maintain optimal health.
Have you used Lion's Mane before for its benefits on sleep? Did the mushroom help you fix your sleep problems? Let us know in the comments below.
- The Effect of Anxiety and Depression on Sleep Quality of Individuals With High Risk for Insomnia: A Population-Based Study, (1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700255/
- Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake, (2)https://pubmed.ncbi.nlm.nih.gov/20834180/
- Sleep Inconsistency and Markers of Inflammation, (3)https://www.frontiersin.org/articles/10.3389/fneur.2020.01042/full
- The Anti-Inflammatory Effects of Lion's Mane Culinary-Medicinal Mushroom, Hericium erinaceus (Higher Basidiomycetes) in a Coculture System of 3T3-L1 Adipocytes and RAW264 Macrophages, (4)https://pubmed.ncbi.nlm.nih.gov/26559695/
- A Critical Review on Health Promoting Benefits of Edible Mushrooms through Gut Microbiota, (5)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618583/
- Extracts from Hericium erinaceus relieve inflammatory bowel disease by regulating immunity and gut microbiota, (6)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5689651/