Proper Sleep Supplements Review: Are They Safe and Effective?

What Is Proper Sleep?

Proper is a sleep wellness company seeking to help you repair issues with poor sleep through a combination of sleep-supportive, non-habit forming, natural supplements with optional sleep coaching services that you can add on.

The brand states that its mission is to “help you repair the fundamentals of great sleep at night, so you can be the best version of yourself during the day.”

Citing that most Americans don’t get the minimum recommended amount of sleep each night, and many struggle with interrupted and poor-quality rest, Proper aims to offer supplements that can be one part of your personal action plan to address the problem.

This article will examine the line of Proper sleep supplements to help you decide if they are right for you.

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Overview of the Product Line

Proper offers seven different products, each with a slightly different formulation intended to provide a unique experience.

The two main categories of products include two that contain hemp and five that don’t.

The original product, Core Sleep, could be considered the foundation, with the other six products building upon its formulation in different ways.

You can also purchase two different types of trial packs on their website, which are a combination of 4 five-night samples (20 nights total) of some of the formulations discussed below.

The difference between the packs is that one contains hemp formulations and one doesn’t.

The entire product line is vegan, gluten-free, nut-free, soy-free, sugar-free, non-GMO, and does not contain artificial colors or flavors.

According to the manufacturers, initial effects can be expected after five consecutive nights, with full benefits after four weeks of consistent use.

All of the Proper Sleep Supplements are dosed in a serving size of 2 capsules per day.

Core Sleep

This is the original product of the Proper sleep supplement line. It’s described as a “sleep vitamin,” a botanical blend intended to help you fall and remain asleep and then wake up feeling rested.

It contains many effective ingredients to support better sleep by reducing stress and increasing the neurotransmitter GABA.

Evaluation of Ingredients

The amounts of the ingredients below are how much is found in a single-serving (2 capsules) of Core Sleep.

Valerian Root Extract (Valeriana officinalis), 300 mg

Valerian is an herb that originates in Asia and Europe. Its roots have been used for at least 2,000 years for promoting sleep and appear to work hand-in-hand with GABA (also found in this formulation) to help promote restful sleep. (1, 2)

It has been standardized to 0.8% for this formulation.

The positive effect of valerian on sleep has been observed in research for decades. For instance, one 1982 study gave 128 men nine supplements to test (3 placeboes, 3 containing 400 mg valerian extract, and 3 with proprietary over-the-counter valerian). (3)

They found that valerian extract significantly improved sleep quality, especially among poor sleepers and smokers.

Those who used the proprietary valerian-containing supplements reported feeling much sleepier upon waking.

A 2018 review concludes that there is plenty of evidence behind using valerian to help support brain-related conditions like epilepsy, depression, Parkinson’s, and Alzheimer’s. (1)

However, more research is needed on the safety, efficacy, and toxicity risks of pure valerian and its extracts.

SENSORIL Ashwagandha Root and Leaf Extract (Withania somnifera), 125 mg

Ashwagandha is classified as an adaptogen or Ayurvedic herb historically used to promote longevity, help the body respond to stress and fatigue, and improve vitality. (4)

The Sensoril Ashwagandha used in this product has been clinically shown to reduce the stress hormone cortisol and help improve occasional feelings of sleepiness. (5)

A 2008 randomized controlled study examined the effects of ashwagandha root and leaf extract in 98 chronically stressed individuals. (6)

The participants either received a placebo, or ashwagandha dosages of 125 mg daily, 125 mg twice daily, or 250 mg twice daily.

Their stress levels were assessed at days 0, 30, and 60. Overall, the authors found that ashwagandha significantly reduces stress indicators without adverse effects.

GABA (Gamma-Aminobutyric Acid), 100 mg

GABA is an amino acid naturally made by your brain, which reduces your central nervous system response to stimulation when it binds to its receptor and promotes a calming effect. (7)

GABA may help support a reduction in feelings of fatigue, anxiety, and stress.

In a 2006 clinical trial involving two studies, researchers examined: 1) the effect of taking GABA on brain waves, finding that it helped reduce anxiety and relaxation, and 2) the role of GABA on the immunity of stressed people, finding that it was more effective than placebo at naturally relaxing people, reducing anxiety, and possibly enhancing immunity under stress. (8)

VENETRON Rafuma Leaf Extract (Apocynum venetum), 50 mg

This is a patented, powdered extract of the wild perennial plant rafuma, sourced from Japan.

It’s been used to support healthy sleep by binding to the GABA-A receptor to promote calmness. Research suggests it may help shorten the time to fall asleep. (9)

Sleep + Restore

Sleep + Restore is designed to build upon the Core Sleep formulation to help support a healthy circadian rhythm.

It is similar to the Core Sleep, with the addition of tart cherry juice and melatonin to help regulate your natural circadian rhythm. This may be beneficial for those who feel “tired and wired” at night but sleepy during the day.

Evaluation of Ingredients

The amounts of the ingredients below are how much is found in a single-serving (2 capsules) of the product.

Sleep + Restore contains the following ingredients from Core Sleep that were discussed above:

• Valerian Root Extract (Valeriana officinalis), 300 mg
• SENSORIL Ashwagandha Root and Leaf Extract (Withania somnifera), 125 mg
• GABA (Gamma-Aminobutyric Acid), 100 mg
• VENETRON Rafuma Leaf Extract (Apocynum venetum), 50 mg

It also contains:

Tart Cherry Extract (Prunus cerasus), 100 mg

Tart cherries are natural sources of melatonin that may be helpful for improving sleep duration and quality. (10)

Tart cherry juice has been found to be as effective as valerian root, if not more effective, in improving insomnia among adults. (11)

Consuming tart cherry juice has been shown to enhance urinary melatonin levels compared to placebo.

After seven consecutive days of use, it also helped significantly increase total sleep time and efficiency in a 2012 randomized controlled trial. (12)

And in a 2018 study, adults with insomnia were given two weeks of placebo or 240 ml of tart cherry juice twice a day, separated by a two-week washout, a period where subjects did not take the juice. (13)

The authors suggested that cherry juice partly increases sleep time and sleep efficiency by boosting tryptophan availability and lowering inflammation.

Melatonin (1 mg from MicroActive Melatonin with Sustained-Release), 3 mg

Melatonin is a hormone that’s naturally produced in your brain to regulate your sleep-wake cycle.

Your melatonin production decreases when you wake up and rises as the day ends to prepare you for sleep.

However, your production declines with age, which can negatively impact your sleep pattern. (14)

The formulation in Sleep + Restore contains 1 mg of sustained-release melatonin to help prolong its release into your body.

A 2013 meta-analysis including 19 studies involving 1,683 subjects concluded that melatonin could be helpful for falling asleep faster and can modestly improve overall sleep quality with minimal side effects. (15)

Overall, melatonin users fell asleep 7 minutes earlier on average than people receiving placebo.

The studies involved dosages ranging from 0.5–5 mg of melatonin given from 7–182-day periods.

Sleep + Calm

This product is designed to build upon the Core Sleep formulation to reduce everyday stress levels, support a restful mind, and gently fall and stay asleep.

Sleep + Calm is similar to the Core Sleep, with the addition of L-theanine, an amino acid that helps support stress. This product would be optimal for a person whose sleep is impacted by high levels of emotional stress.

Evaluation of Ingredients

The amounts of the ingredients below are how much is found in a single-serving (2 capsules) of Sleep + Calm.

This product contains the following ingredients from Core Sleep discussed above:

• Valerian Root Extract (Valeriana officinalis), 300 mg
• SENSORIL Ashwagandha Root and Leaf Extract (Withania somnifera), 125 mg
• GABA (Gamma-Aminobutyric Acid), 100 mg
• VENETRON Rafuma Leaf Extract (Apocynum venetum), 50 mg

Sleep + Calm also contains:

L-Theanine, 200 mg

L-theanine is an amino acid naturally found in tea leaves. It has anti-anxiety effects, which help to initiate quality sleep. (16)

A 2019 study found that 200 mg per day of L-theanine for four weeks may be helpful for stress-related ailments and cognitive impairments, including sleep quality. (17)

Research shows that a mixture of L-theanine and GABA is more effective for promoting sleep than GABA alone. (18)

Sleep + Clarity

This product is designed to build on the Core Sleep formulation to support overall cognitive function.

Sleep + Clarity is similar to Core Sleep, but has grape antioxidants to help support brain health. This product would be ideal for a person who is struggling with brain fog or forgetfulness due to lack of sleep.

Evaluation of Ingredients

The amounts of the ingredients below are how much is found in a single-serving (2 capsules) of this product.

Sleep + Clarity contains the following ingredients from Core Sleep:

• Valerian Root Extract (Valeriana officinalis), 300 mg
• SENSORIL Ashwagandha Root and Leaf Extract (Withania somnifera),125 mg
• GABA (Gamma-Aminobutyric Acid), 100 mg
• VENETRON Rafuma Leaf Extract (Apocynum venetum), 50 mg

It also contains:

COGNIGRAPE Grape Extract (Vitis vinifera), 250 mg

Cognigrape is a standardized powder extract from red grapevine juice.

It’s a rich source of the antioxidant plant compounds anthocyanins and proanthocyanidins, which may help support normal brain health and function, including your sleep.

A 2017 study involving 111 participants found that taking 250 mg per day of Cognigrape for 12 weeks is safe and can improve cognitive performance among healthy older adults, compared to a placebo. (19)

Sleep + Immunity

This product is designed to build upon the Core Sleep formulation to help support immune function.

Sleep + Immunity contains ingredients that help promote a better night’s sleep and support immune health. If you struggle with frequent illness and poor sleep, this product may be worth a try.

Evaluation of Ingredients

The amounts of the ingredients below are how much is found in a single-serving (2 capsules) of the product.

This product contains the following ingredients from Core Sleep that were discussed above:

• Valerian Root Extract (Valeriana officinalis), 300 mg
• SENSORIL Ashwagandha Root and Leaf Extract (Withania somnifera), 125 mg
• GABA (Gamma-Aminobutyric Acid), 100 mg
• VENETRON Rafuma Leaf Extract (Apocynum venetum), 50 mg

Sleep + Immunity also contains:

Vitamin C (as Ascorbic Acid), 50 mg

Vitamin C is an essential water-soluble vitamin and antioxidant highly involved in the immune system.

Research shows that vitamin C supplementation may help prevent and treat respiratory and systemic infections, particularly if you’re getting 100–200 mg per day to saturate plasma levels of the nutrient. (20)

Zinc (as Zinc Glycinate Chelate), 11 mg (of Elemental Zinc)

Zinc is an essential mineral involved in the immune system. Having too little or too much zinc in your body can increase susceptibility to infections and illness. (21, 22)

Even a short-term deficiency in zinc can reduce adaptive and innate immunity. (23)

Vitamin D (as Cholecalciferol), 25 mcg (1,000 IU)

Vitamin D is an essential fat-soluble vitamin. It can be found in foods but is also synthesized by your skin when exposed to sunlight.

Vitamin D helps modulate the immune system, protect against infections, and regulate antimicrobial proteins in your body. Vitamin D deficiency may impair immune function. (24, 25)

Vitamin B6 (as Pyridoxine Hydrochloride), 1.7 mg

Vitamin B6 (also called pyridoxine) is an essential water-soluble B vitamin, which means you have to get it through your diet. (26)

It plays a crucial role in many biochemical processes and is involved in the immune system. (27)

One study found that supplementing critically ill patients with vitamin B6 helped improve immune response. (28)

Wellmune (Baker’s Yeast Beta 1,3/1,6 Glucan), 250 mg

Wellmune is a highly purified beta-glucan sugar, which comes from the cell wall of baker’s yeast and may help support a normal immune response.

Multiple studies demonstrate the immune-related effects of Wellmune, such as reducing the duration of upper respiratory tract infections, colds and flu, and intestinal infections in human and animal studies. (29, 30, 31)

It has even been shown to boost post-exercise immunity and decrease susceptibility to post-exercise infections. (32, 33)

Core Sleep with Hemp 30D

This product is designed to build upon the Core Sleep formulation and includes THC-free broad-spectrum hemp extract and a proprietary blend of omega-3.

CBD from hemp may have calming properties and help with sleep, but research remains in its early stages. Nevertheless, this may be a good product for someone who needs sleep support but is also curious about the benefits of CBD.

Evaluation of Ingredients

The amounts of the ingredients below are how much is found in a single-serving (2 capsules) of Core Sleep with Hemp 30d.

This product contains the following ingredients from Core Sleep:

• Valerian Root Extract (Valeriana officinalis), 300 mg
• SENSORIL Ashwagandha Root and Leaf Extract (Withania somnifera), 125 mg
• GABA (Gamma-Aminobutyric Acid), 100 mg
• VENETRON Rafuma Leaf Extract (Apocynum venetum), 50 mg

Core Sleep with Hemp 30d also contains:

Proprietary Omega-3 Oil and Terpene Blend (alphamega³530 TG Algal Omega Oil, Myrcene, Beta-Caryophyllene, Linalool, Beta Pinene), 530 mg

Omega-3 fatty acids are an essential component of your brain, skin, and eyes.

Some newer evidence suggests that omega-3s may help support sleep duration and quality. They may even help protect against memory impairment resulting from long-term sleep deprivation. (34, 35)

Proper sleep aids contain algae-derived, vegan omega-3 oil, 53% of which is DHA.

Broad Spectrum Hemp Extract, 30 mg

Full-spectrum hemp must contain 0.3% or less THC to be legally grown in the United States. (36)

Broad-spectrum hemp extract does not contain any THC and therefore won’t make you “high.”

However, broad-spectrum still contains cannabinoids, flavonoids, and trace amounts of terpenes found in a cannabis plant.

While I could not find studies specifically on broad-spectrum hemp extract and sleep, there is research on cannabinoid compounds improving sleep and anxiety. (36)

For instance, terpenes may have anti-anxiety effects and induce relaxation. (37)

Cannabinoid compounds may help induce a calming effect that could help improve sleep for some people, but the research is still in its infancy. (38)

Cannabidiol, 25 mg

Cannabidiol (CBD) is a compound that comes from the cannabis plant. As mentioned above, emerging research has shown potential benefits for improving anxiety and sleep. (36)

A 2019 review of clinical trials on cannabinoids and sleep concluded that most current research focuses primarily on its use for other conditions, with sleep as a secondary outcome. (39)

Additionally, while many studies show a positive effect on sleep, there are many limiting factors, and more research is needed.

More recently, a 2021 study found that two weeks of nightly sublingual cannabinoid extract effectively improved insomnia symptoms and sleep quality among 23 participants with chronic insomnia. (40)

It’s worth noting that 49 mild adverse events were reported, with all except one resolving overnight or in the morning.

Phytonutrients, 5 mg

Phytonutrients refer to nutrients and bioactive compounds that come from plants and offer various human health benefits. (41)

These include polyphenols, resveratrol, flavonoids, carotenoids, phytoestrogens, anthocyanins, and probiotics.

The product doesn’t specify which phytonutrients it contains, so it’s difficult to find any research to support what’s being used.

Sleep + Restore with Hemp

This supplement builds on our Sleep + Restore formulation with the addition of broad-spectrum hemp extract and a proprietary blend of vegan, marine-sourced omega-3 oil and five terpenes.

CBD may help with sleep and regulating circadian rhythm, but research remains in its early stages. This may still be a good product for someone who needs support for their energy during the day and is curious about the benefits of CBD.

Evaluation of Ingredients

The amounts of the ingredients below are how much is found in a single-serving (2 capsules) of the product.

This product contains the following ingredients, which have been discussed in detail above:

• Proprietary Omega-3 Oil and Terpene Blend (alphamega³530 TG Algal Omega Oil, Myrcene, Beta-Caryophyllene, Linalool, Beta Pinene), 530 mg
• Valerian Root Extract (Valeriana officinalis), 300 mg
• SENSORIL Ashwagandha Root and Leaf Extract (Withania somnifera), 125 mg
• GABA (Gamma-Aminobutyric Acid), 100 mg
• VENETRON Rafuma Leaf Extract (Apocynum venetum), 50 mg
• Tart Cherry Extract, 100 mg
• Melatonin, 3 mg
• Broad Spectrum Hemp Extract, 30 mg
• Cannabidiol, 25 mg
• Phytonutrients, 5 mg

There is strong research to support ingredients in Proper hemp-free sleep formulations for improving your sleep experience.

However, there is limited evidence in support of ingredients for resetting your natural sleep cycle.

The hemp-containing formulations do not make specific health claims, but there is limited evidence for using CBD and hemp for improving sleep as this research is emerging.

Safety and Side Effects

There are a few potential side effects of using certain ingredients in the Proper Sleep product line.

First, because all of these ingredients are intended to help promote calmness, reduce anxiety and stimulation, and encourage better sleep, these products shouldn’t be taken with other medications or substances like alcohol which may enhance drowsiness.

A 2021 study found that taking 300 mg of ashwagandha root extract twice daily for eight weeks was safe for men and women but recommended longer studies. A 2019 study saw similar results with the same dosage for ten weeks. (42, 43)

A 2015 clinical trial concluded that 100 mg of GABA can be regarded as safe and appropriate for daily use to help improve sleep, which is the dosage used in Proper. (9)

A 2016 review reports that only mild effects have been reported from using melatonin, such as dizziness, headache, nausea, and sleepiness, and that short-term usage is safe even in high doses. However, more research is needed for longer-term use. (44)

Using L-theanine in daily doses ranging from 200 to 400 mg for up to 8 weeks appears to be safe, according to a 2019 review of currently available research. (45)

Valerian root is generally accepted as a safe substance to use for sleep for approximately one month, but longer-term safety studies are lacking. Potential side effects of taking it include headaches, upset stomach, excitability, or insomnia in some people. (46, 47)

Cost

Proper Sleep Supplements are sold in 60-capsule bottles to last you 30 nights.

The hemp-free formulations are priced at $39.99 plus $5.00 for shipping. Alternatively, you can subscribe and save 10%, for which you will pay $35.99.

Hemp-containing formulations cost $89.99 with free shipping, or you can subscribe and save for $80.99.

With a subscription, all formulas also come with a complimentary sleep coaching consultation valued at $65.00.

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Customer Service

Proper appears to have a simple refund policy, in which you can email their customer service account and get your money back – no questions asked – if you find that you’re not benefitting from the product within 30 days of your delivery.

This does not apply to items purchased from a retail store, as these have to be returned to the place of purchase.

You will also find a Help Center on their website, where you’ll find answers to questions about the products, billing, shipping, returns, and exchanges.

In addition to sleep supplements, Proper also offers sleep coaching to customers to be used in conjunction with their products.

This coaching was developed by an Adjunct Assistant Clinical Professor at Stanford.

While they believe in the science behind their formulations, the manufacturers state that they also recognize that it’s not a one-size-fits-all magic pill.

Instead, they want to also offer support in the form of tools, advice, and actional steps around achieving better quality sleep.

Lastly, Proper offers digital tools to support your sleep improvement journey further.

Customers complete an assessment at baseline and keep track of their experience with supplements and coaching to better understand how their daily behaviors influence nightly sleep.

Not sure which Proper sleep supplement is right for you? The brand offers a quiz to help you determine which one makes the most sense for your current sleep habits and goals.

The quiz takes less than five minutes to complete. It asks for information like your age, biggest struggle with sleep and offers additional recommendations – like melatonin and CBD – if you express that you have trouble falling asleep and have anxiety during the day.

The quiz is designed to guide you towards a specific product and eliminate others. I think it is helpful since there are many different products to choose from that are similar but have slightly different ingredients.

Once you’ve answered these basic questions, you provide your email address to receive personalized supplement recommendations.

It took about 10–15 minutes for me to receive an email, but I was taken directly to a landing page that explained the recommendation and why.

It highlights the reasons the product was chosen for you, including the main ingredients.

How Proper Sleep Compares to Alternatives

There are many sleep supplements available, with varying formulations and price points.

While there are plenty of products with hemp, most are geared toward anti-anxiety rather than part of a sleep-specific formula.

Additionally, while there are sleep products with a few similar ingredients to Proper, most of them are more similar to one another than to the Proper line.

One such product is called Get Your Sleep Natural Sleep Aid. It contains lemon balm, L-tryptophan, GABA, hops flower 4:1 extract, chamomile, 5-HTP, and melatonin.

Lemon balm sometimes appears to be used instead of or combined with valerian root to help improve sleep because of its potential anti-stress effect. (48)

Although, in this formula, the manufacturer claims the lemon balm is used to help alleviate bloating and gas. This product is priced at $19.99 for a two-month supply.

Another option is OLLY Ultra Strength Sleep Softgels. This product contains magnesium, melatonin, L-theanine, chamomile, passionflower, and lemon balm extracts. This option costs $19.99 for a one-month supply.

Terra Origin Healthy Sleep Capsules may be another option. It contains L-tryptophan, passionflower, valerian root, GABA, hops flower powder, chamomile, and melatonin. For a price of $14.99, you can use one bottle for two months.

Another similar sleep supplement is SugarBear Sleep Vitamins, priced at $19.97 for a 15-day supply or about $40.00 for one month.

These are gummies and contain magnesium, vitamin B6, melatonin, L-theanine, and a proprietary “rest well” blend that includes 5-HTP, lemon balm, blue passionflower, and valerian root. This formulation also contains 3 grams of added sugar per serving.

The Bottom Line

Overall, Proper seems to be a well-planned, thoughtfully executed supplement brand with the mission of helping more people achieve the quality sleep they need.

I like that they have a multi-faceted approach that incorporates supplements with evidence-based ingredients and personalized sleep coaching and tracking tools to help customers who choose to use them.

However, their products have a high price point, don’t bear an official third-party testing seal, and the research is still in its infancy regarding CBD/hemp for sleep.

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