Ginseng And Its Association With Better Sleep Quality

Ginseng is a popular herb used all over the world but especially in Asia. It protects the body from stress, provides homeostasis and has valuable effects in the management of diseases. Unfortunately, people do not have high-quality sleep required for promoting health and proper functioning. Therefore, they turn to sleeping aids, and now with increasing awareness of ginseng. Studies show that Ginseng can normalise the sleep-wake cycle, decrease stress and indicators of insomnia, increase deep sleep, and regulate neurotransmitters. This article explores the use of ginseng to improve sleep, chemical components and types of ginseng, and research studies on ginseng and sleep.

Panax Ginseng: The type of ginseng that we commonly refer to 

Introduction

Ginseng is a cherished herb in the Far East and recently in the West due to the numerous advantages of its use and the special effects of its constituents. Ginsenosides, a group of steroidal saponins, are the main constituents of ginseng. They can produce a variety of pharmacological effects. There are at least twenty ginsenosides and each one can produce differing l effects on the same tissue. Additionally, the other components each deliver their own effect on the body, attributing to ginseng's complex pharmacology. So far, we know that ginsenosides can stimulate steroid receptors within the body's cells and reach multi-receptor systems at the plasma membrane, the membrane surrounding cells. Nevertheless, most of the cellular effects of ginsenosides and ginseng have not been identified.¹

This specific botanical category enhances resistance to various physical, chemical, and biological stressors, normalises bodily imbalances, and restores the optimum state of balance of the body’s systems. The three main species of ginseng that are cultivated and used in traditional medicine are panax ginseng, panax notoginseng, and panax quinquefolius. Each variation originates from a differing geographical location, thus creating colour variation amongst the roots. Panax ginseng is grown and distributed in Far East Asia, South Korea, and China, while American ginseng (P. quinquefolium L.) is grown and distributed in the US and Canada. Chinese ginseng (panax. notoginseng) is cultivated in Southern China. However, panax ginseng is the ginseng that we commonly refer to.²

American Ginseng that is sliced up to be cooked

Ginseng can also be classified according to the technique used to process it. This includes

1. Fresh ginseng: it is a natural product that is obtained from the ground. Fresh ginseng takes approximately four to six years to mature but can decay easily due to its high-water content. Storage and distribution require specialised facilities.

2. White ginseng: it is pale yellow or milky-white in colour and contains less than 14% of water. It is made by sun-drying fresh ginseng.

3. Red ginseng: it is made by steam cooking and drying fresh ginseng. It contains less than 15% of water and is brown or pale red in colour.²

Chemical components of panax ginseng²

1. Saponin – this includes Ginsenosides (Protopanaxadiol, Protopanaxatriol, Oleanane)

2. Non-saponin – this includes saccharides (monosaccharides, disaccharides, trisaccharides, polysaccharides, crude fibre, pectin),nitrogen-containing compounds (protein, peptide, amino acid, nucleic acids, alkaloid), fat soluble components ( lipid, fatty acid, polyacetylenes, phenolic compounds, essential oils, phytosterols, organic acid, terpenoid), and water soluble vitamins and Minerals.

The significance of sleep quality

Some of the negative side effects of poor sleep quality are widely known. They include daytime fatigue, irritability, and a lack of motivation. But more serious conditions are associated with long-term sleep deprivation, including strokes, heart attacks, heart disease, obesity, psychiatric problems, and the risk of cancer. According to the National Sleep Foundation, adults aged 18–64 should aim for 7–9 hours of sleep per night for optimal health. This means that if the average person is getting less than this per night, they are medically sleep-deprived.
Experts are perpetuating a culture that makes sleep deprivation less shameful, but it's still a point of pride among many who survive on minimal hours of rest. This is particularly true of docters, lawyers, and high-level businesspeople. Both the National Sleep Foundation in the US and the Sleep Health Foundation in Australia are campaigning to improve sleep quality.³

It is dangerous to sleep-deprive yourself. People who do so are not able to work or think as effectively, and they also place themselves and others at risk on the road. Nevertheless, it is important to address that those who suffer from insomnia are not the only people who are affected by a lack of healthy sleep. Everyone, at any age, can have trouble sleeping. This is why the need for good quality sleep has become increasingly important. However, there are more than 100 different sleep disorders, so there are more than 100 ways of compromising sleep quality. Likewise, there are numerous ways of improving sleep quality, one of which will be discussed in this article, which is through the use of ginseng.

The use of ginseng to improve sleep quality.

Due to ginseng’s natural health benefits, it is not surprising that it can also promote better sleep quality. Ginseng has always been associated with stress relief and enhanced vitality, which are both crucial for a good night’s sleep. Sleep quality is a measure of how well you sleep, not just how long. Sleep quality is determined by having sufficient time spent asleep, being able to fall asleep, staying asleep, and feeling well-rested., Ginsenosides may be able to help sleep quality because of their adaptogenic and anti-stress effects. Additionally, ginsenosides can help us to maintain a sleep pattern.⁴ Having a regular sleep pattern is one of the key components of good sleep hygiene. It is known that the ginsenosides in ginseng can regulate cellular metabolic processes, heal tissue, and regulate the immune system.¹ Combined with cognitive behavioural therapy strategies to treat insomnia and lifestyle advice it will lead to more restful sleep.

The effects of ginsenosides on the sleep-wake cycle

Melatonin, the hormone that regulates the sleep-wake cycle, is secreted by the pineal gland in response to darkness and inhibited by light. Melatonin is synthesised from tryptophan in the pineal gland, and its secretion is regulated by the suprachiasmatic nucleus (SCN) in the hypothalamus. One other important regulator, a neurotransmitter called adenosine is known to modulate the sleep-wake cycle as its levels change during the different stages of the sleep-wake cycle. The basal forebrain produces adenosine. Ginsenosides, which are the active ingredients in Panax ginseng roots, have been shown to decrease the production of adenosine. In addition, ginsenosides also increase acetylcholine levels by preserving acetylcholine-producing neurons because of the neuroprotective effects. Ginsenosides work in synergy to reduce the production of adenosine. Additionally, they mimic the agonistic effects of acetylcholine, which is an excitatory neurotransmitter. This is why Panax ginseng roots are traditionally used to alleviate stress and fatigue. The neuroprotective effect of Panax ginseng roots has previously been overlooked as a potential remedy for sleep deprivation when its active ingredients directly impact the regulation of the sleep-wake cycle and the neuro-endocrine system. At present, typical therapeutic remedies, such as melatonin pills, are used to treat sleep disorders through endocrine rhythm, whereas therapeutic remedies of Panax ginseng roots are used to treat insomnia, stress, and fatigue.⁵

Ginseng as a treatment for insomnia

Ginseng has always been recognised for its sedative properties, which has encouraged its potential use in providing relief to sleep disorders. Research shows that ginseng can activate deep sleep and stabilise sleep quality. These effects can at least in part, be attributed to

GABA(A) benzodiazepine receptor ligand sites. The receptors of GABA_A and GABA_B interact with ginsenosides to stimulate relaxing effects at high doses. Conversely, when taken in minimal doses, it produces an anxiety-relieving impact. The wake-promoting areas of the brain are repressed and regulated by constant GABA release.

Furthermore, non-rapid eye movement (NREM) sleep is usually replenished earlier than Rapid eye movement (REM) sleep. This process involves the release of Interleukin 1 beta ( IL-1b) or tumour necrosis factor alpha (TNF-a), both are substances required to stimulate sleep. They achieve this by initiating the release of Nitrous oxide (NO) through nuclear factor kappa. The synthesis of NO is regulated by ginseng to create a sleep-inducing effect.

It should be noted that these processes are complex and involve multiple steps, thus the actual role of cytokines and ginseng activity requires further exploration.⁶

Ginseng as a stress reliever

As for stress reduction, ginseng root contains chemicals called adaptogens that are believed to help the body adapt to stress and regulate stress hormones. It has been used as a traditional medicine for centuries in Chinese and Korean cultures for its ability to mitigate the negative effects of stress on the body. As such, ginseng is often used as a tonic, which helps to calm the body and bring balance to an individual’s mental and emotional state. There is also research from the University of Northumbria citing that ginseng could treduce mental fatigue, thereby directly reducing stress.⁷

Required dose for effectiveness.

A systematic review to assess the evidence on the effectiveness of ginseng as a treatment for fatigue reviewed ten studies with varying concentrations of ginseng. At all concentrations of ginseng, ranging from 80-2000mg, a decrease in fatigue was recorded. However, in some studies, there was no significant difference between ginseng and other pharmacological medications. Notably, at 2000mg there was substantial improvement in fatigue levels. Nevertheless, these results should be interpreted with caution as all studies used different measures to record fatigue and participants took ginseng for various lengths of time. For instance, two studies reported participants from the US took ginseng for 8 weeks at a concentration of 2000mg. Meanwhile, in Korea, participants from a study took ginseng for two weeks at 1252mg. Lastly, none of the studies reported adverse effects related to ginseng use.⁸

Review of studies on ginseng and sleep

A study by Wang et al., 2019 evaluated the changes in the metabolism of mice brains following the injection of ginseng glycoproteins (GPr) using gas chromatography mass spectrometry. The mice were divided into the control group, which received normal saline, and the test group which received 60 kg GPr. The results obtained showed 23 differential metabolites between the two groups. The GPr group was involved in the metabolism pathways of purine, glycine, proline, arginine, serine, and threonine, all of which may influence sleep. The authors also identified sedative-hypnotic actions of ginseng that are related to brain tissue. Understandably, the study was undertaken in animals; however, it is a gateway to understanding the possible mechanisms and applications of ginseng.⁹

Another study by Jeon Han et al., 2013y assessed the effect of red ginseng extract (RGE) on REM and NREM sleep through GABA systems thereby determining how RGE can influence sleeping patterns. They administered 1500mg RGE three times a day for seven days to the human male participants. They measured total sleep time (TST), sleep efficacy (SE),and wakefulness after sleep onset at baseline and following administration of RGE. After 7 days, REM sleep, NREM sleep, and SE were significantly increased while total wake time was reduced. It was concluded that RGE has the potential to improve sleep quality.¹⁰ Although this study shows effects on humans, all participants were of the same (male) gender. This prevents the exploration of possible effects of hormones found in females which can affect stress and sleep. Nevertheless, the results concurwith an animal study in rats which showed similar effects, albeit also in male rats.¹¹

Summary

There are numerous reports of ginseng being used in traditional medicine to aid sleep disorders. Recent research has supported this claim, with several laboratories demonstrating that ginseng extracts improve sleep patterns. There is even evidence that ginseng may also be useful in regulating neurotransmitters. This means that ginseng's calming effect has been proven in various ways. Although the exact mechanism related to ginseng's efficacy in promoting sleep remains unidentified, some scientists suggest that ginsenosides, the active ingredients in the herb, maybe the key compounds. Ginsenosides are believed to perform as similar body compounds, which is why they are useful in treating various diseases and sleep disorders.

Ginseng Plant

Recommendations for future research

The first category of ingredients that would be interesting to investigate is the wide category of adaptogens. Ginseng belongs to this family, but there are many other plant-based products, roots, or mushrooms that could be tested for sedative effects, and look for sleep or anti-insomnia properties. Secondly, it would be interesting to dig deeper into the ginseng compounds which provide sedative properties. Thirdly, it would be particularly interesting to measure the differences and compare the properties of American, Chinese, and panax. It should be noted that panax roots tend to be more expensive than leaves, and the Chinese species is sometimes mixed with another plant. It would be interesting to determine what the differences are between all the different forms of ginseng, and which one has the most powerful sedative effect. What would appear to be the most immediate issue on this matter is that this might well be a recurring paradox, as sleeping has never appeared as a major marketing argument for ginseng.