core sleep reviews
"A lot of the sleep issues are rooted in stress and anxiety (racing mind when falling asleep, etc.), not only impacting the ability to falling asleep but also impacting the ability to stay asleep, which is why those are the two most common sleep issues we hear about from our coaching sessions at Proper," Ramamurthi explains. "Because of this, the top actions our customers come out of their session with are implementing closure of the day and nighttime routines, both of which help address stress & anxiety. With both of these actions, adding a 'brain dump' to people's routines has been a common recommended action."
We Tried It: I Worked with a ‘Coach’ to Get Better Sleep
What Is It: Proper, a sleep wellness brand launched in July, offers personal advice and one-on-one "sleep coaching" via Zoom to get to the root of why you can't manage to catch those Zs. (Worldwide pandemic, maybe?) The company sells five natural supplements: Core Sleep, for individuals seeking a deep sleep that will last throughout the night; Sleep + Restore, for those who prefer melatonin; Sleep + Calm, which promotes relaxation and lessens everyday stress; Sleep + Clarity, which improves concentration and enhances cognitive performance; and Sleep + Immunity, which supports immune health. The coaching sessions are available through the purchase of a supplement subscription costing $35.99 a month.
"Our supplements are natural, safe, and effective for regular use," Nancy Ramamurthi, Proper's co-founder and CEO, tells PEOPLE. "I generally recommend Core Sleep as the best starting point for improved sleep quality and falling asleep faster & staying asleep."
She adds that results will vary by individual. "Everyone’s biochemistry is different, so while most will feel the benefits right away, they should expect best continual sleep improvements to happen after 3-5 days, and best results after several weeks of usage."
Who Tried It: Michele Corriston, senior news editor
I've written before about my quest to end my night terrors, exploring everything from CBD to Harry Styles' overtly sexual bedtime story. Proper is by far the most medically-backed method I've tried. After filling out a short survey about my habits, I hopped on Zoom for a 30-minute chat with Coach Jen, who started by explaining what is actually happening to the body while we slumber. She posited that my night terrors — screaming and sometimes running away in my sleep — happen because my brain is in "hyperarousal." She sent me a list of ways to try and improve my sleep hygiene by changing my bedtime behavior, and also recommended one of Proper's supplements, Sleep + Restore, with melatonin.
The Verdict:
Coach Jen was incredibly personable and knowledgeable. Given that I am prone to anxious thoughts, she suggested that I try "constructive worrying" in my sleep plan. The idea is to set aside 10-15 minutes a day, about an hour before heading to bed, to write down everything that I'm worried about. On the reverse side, I can write possible solutions — or just crumple the paper and throw it away.
"A lot of the sleep issues are rooted in stress and anxiety (racing mind when falling asleep, etc.), not only impacting the ability to falling asleep but also impacting the ability to stay asleep, which is why those are the two most common sleep issues we hear about from our coaching sessions at Proper," Ramamurthi explains. "Because of this, the top actions our customers come out of their session with are implementing closure of the day and nighttime routines, both of which help address stress & anxiety. With both of these actions, adding a 'brain dump' to people's routines has been a common recommended action."
This tactic is similar to something my therapist has suggested in the past, so I was impressed. I can't say I stick with this every night, but when I'm feeling extra anxious, I find it helpful to give myself the space to freak out — and then move on, hopefully to sweet dreams. My Proper sleep plan also included creating a consistent bedtime on weeknights and weekends, and trying something called "progressive muscle relaxation."
"When you find yourself awake before your alarm, do something relaxing such as meditation, breathing exercises or reading," Jen advised. "After tossing and turning for about 20-30 minutes, you can get out of bed and do something relaxing and non-stimulating." (That means no screens!)
It's tricky to stick to a consistent bedtime even during the pandemic; I'm sleeping in later on weekdays without a commute, and the workout classes that got me up on weekend mornings no longer exist. But I'm trying to go to bed between 11 p.m. and midnight during the week and not much later on Saturdays and Sundays, and I've definitely found that my body will awaken naturally around the same time. I also have found success with breathing exercises and try to read before bed instead of scrolling through TikTok on my phone. Overall, I've had great sleep since our session — and only had one moderate night terror.
I'm also loving the supplement, Sleep + Restore, when I need a little extra aid. Unlike other melatonin products I've used in the past, these pills release the melatonin slowly, so they promise to not only put you asleep, but also keep you asleep. I try to only take the recommended two pills when I know I have an early morning or am really stressed, but they work like a charm. I definitely notice that I am able to sleep through the night more often, not just get knocked out.
Core Sleep is ideal for anyone who struggles to fall asleep, stay asleep, and/or feel rested upon waking and is seeking a natural solution. It will not "knock you out" or leave you feeling groggy. Instead, it's designed to be taken daily as part of your ongoing wellness routine.
Core Sleep
Our Core formulation is a unique botanical blend that helps you gently fall asleep, stay asleep, and wake up feeling refreshed and restored, not groggy. Think of it as a "sleep vitamin" for your ongoing wellness routine.
- Natural + non-habit-forming
- Take for at least 5 consecutive nights to start feeling the effects, with full benefits realized after 4 weeks
- Contains Sensoril® Ashwagandha, GABA, Venetron®, + valerian root extract
- Vegan, gluten/allergen/nut/soy/sugar-free, non-GMO, no artificial colors or flavors
Take 2 capsules with water 30-40 minutes before bed.
Take Core Sleep for at least 5 consecutive nights to begin feeling the benefits of supported, high-quality sleep. Many will feel the effects the first night or within several days; however, for maximum benefits, 4 weeks of regular usage is recommended. Results will vary based on your biochemistry and metabolism.
Long-term sleep health can sometimes require more than supplementation. To ensure you're doing all you can to maximize the quantity and quality of your sleep, partner with one of our expert sleep coaches.
Proper will gently help you relax, fall asleep, and stay asleep. Simply put, it will feel like a good, natural night of sleep.
Do not expect to feel "knocked out," drugged, or groggy. You will awake to normal noises.
79% of Proper customers had less frequent issues staying asleep and 78% were more satisfied with waking up refreshed.*
*Based on formula evaluation data from Proper customers who purchased the Discovery Pack between April 1, 2021 and July 4, 2021 and filled out a Baseline Sleep Assessment and at least one Formula Evaluation (n=75).
Our formulations contain natural botanicals such as valerian root extract and Sensoril® Ashwagandha, which carry an earthy, barn-like aroma. Instead of using artificial colors or scents to mask it, we opted to include one small, all-natural, FDA-compliant peppermint sachet in each bottle and pouch refill.
Yes. Proper’s supplements are carefully formulated by Dr. Alice Hirschel, our resident PhD in Nutritional Biochemistry, and reviewed by a world-class panel of medical experts in sleep, integrative, and naturopathic medicine. They are drug-free, non-habit-forming, and safe to take for both short and long-term sleep health.
Core Sleep is ideal for anyone who struggles to fall asleep, stay asleep, and/or feel rested upon waking and is seeking a natural solution. It will not "knock you out" or leave you feeling groggy. Instead, it's designed to be taken daily as part of your ongoing wellness routine.
Powered by Venetron® to help you fall asleep faster + stay asleep longer.
Results:
In a human clinical study, 50 mg/day of Venetron® significantly improved subjects’ ability to initiate and maintain sleep during the night.
How were the results measured:
The validated sleep questionnaire (OSA-MA) is a self-report questionnaire that covers initiation and maintenance of sleep, as well as dreaming frequency. A high score indicates better sleep. Studies show that subjects consuming Venetron® reported around a 295% improvement in initiation and maintenance of sleep compared to those taking the placebo.
Core Sleep is our foundational supplement designed to provide the building blocks for long-term sleep health and target multiple stages of the sleep cycle. Years of rigorous research went into developing a product to directly support aspects of our mind and body that impact sleep quality.
Our PhD-led formulations team followed these core principles:
- Ingredients that are 100% traceable to the source
- Standardized extracts, tested for quality and potency of active ingredients
- Multiple human clinical studies verifying the efficacy of each ingredient AND its dosage—with no conflicting findings. All were double-blind and placebo-controlled.
Once the formulation was developed, we third-party tested it to verify its content and screen for pesticides, heavy metals, and microbes.
Serving Size: 2 Capsules
Servings Per Container: 30
| Amount per serving | %DV | |
|---|---|---|
| Valerian Root Extract (Valeriana officinalis) (std. to 0.8% Valerenic acid) | 300mg | ** |
| SENSORIL® Ashwagandha Root and Leaf Extract (Withania somnifera) (std. to 10% Withanolides) | 125mg | ** |
| GABA (Gamma-Aminobutyric acid) | 100mg | ** |
| VENETRON® Rafuma Leaf Extract (Apocynum venetum) (std. to 4% of Hyperoside & isoquercitrin) | 50mg | ** |
| **Daily Value (DV) not established | ||
Other Ingredients: Vegetable Cellulose Capsule, Organic Rice Hulls Contains <2% Of: Ascorbyl Palmitate, Calcium Silicate
SENSORIL® is a registered trademark of Natreon, Inc.
Venetron® is a registered trademark of Tokiwa Phytochemical Co., Ltd.
Some studies reveal that Core Sleep’s active ingredients help induce sleep, promote relaxation, and calming the mind and the body. Also, the manufacturer operated based on core principles in formulating the supplement.
How Does Core Sleep Work?
Core Sleep is made for individuals who struggle a lot to drift to sleep and have a decent sleep hour. It contains ingredients that may work synergistically in inducing sleep, promote relaxation, and calming the mind and the body.
Valeriana Officinalis is commonly known as valerian, leaves and roots extracts of the Withania somnifera plant, and powdered extract of Apocynum venetum L. or “Rafuma” in Japanese.
It is a natural, sleep-promoting supplement to add to your wellness routine if you struggle to get quality sleep. The brand claims that you start feeling the benefit the first night you take it. You will feel improvements in the next 3 to 5 days and full supplement benefits in several weeks of usage.
To start, Proper is concentrating on direct-to-consumer distribution. Its vivid blue packaging, intended to be modern and restful, pops on the screen. The brand is pursuing a mix of Facebook, Google and Instagram advertising, and collaborations to raise awareness and drive sales. Retail, however, is certainly in Ramamurthi’s sights, and Proper is undoubtedly aiming to be a contemporary omnichannel player. The brand’s management has scaled brands digitally and physically. Kamiu Lee, former CEO of Activate, is co-founder and COO; David Berzin, former VP of data products for Viacom and data advisor at Parsley Health, is co-founder and chief product officer; and Sumish Khadka, who previously managed supply chain at Nutrafol and The Nature’s Bounty Co., is VP of supply chain and products.
While we wait for that to happen, new brand Proper has tapped medical professionals with lots of fancy degrees, and an executive team stacked with consumer product goods, digital, marketing and health care experience to develop supplements and personalized coaching to get people on the right track with their REM. Buoyed by a $9.5 million funding round led by cannabis-focused venture capital firm Casa Verde Capital with participation from Redesign Health, which launches companies to reimagine the health space, it’s introduced the natural supplement Core Sleep rooted in ashwagandha, gamma-aminobutyric acid (GABA), apocynum venetum and valerian root, and four supplements that amplify the central Core Sleep blend with specialized ingredients for calm, clarity, immunity and restoration.
Proper CEO and co-founder Nancy Ramamurthi, formerly a VP at Walmart’s e-commerce arm and CMO at ModCloth, decided to join Proper after confronting her sleep demons. “I am a former military officer, and I led wartime training. I thought staying up all night was a good thing, and it was mind over matter,” she recounts. “Then, I went into the business community, and I had the same mentality. It took a car accident and years of wear and tear for me to realize I wasn’t my best self. My aspiration and the aspiration of everyone on the team is to really help consumers reap the benefits of sleep much earlier. People don’t have to suffer.”
Priced at $39.99, Proper’s supplement Core Sleep contains ashwagandha, gamma-aminobutyric acid (GABA), apocynum venetum and valerian root.
Ramamurthi’s sleep story is unique to her background, but there isn’t an individual in the world that hasn’t dealt with a sleep nightmare—and that means there’s a huge potential market for Proper. The brand points to a survey by the U.S. Centers for Disease Control and Prevention that discovered 50 million to 70 million adults in the United States or 15% to 21% of the total population are plagued by chronic sleep disorders. Casa Verde Capital managing partner Karan Wadhera figures the sleep, supplement, and telehealth industries is a combined business worth $106 billion in 2023.
“There’s an opportunity in natural supplements to have products that are higher quality and more clinically backed at the right dosage levels.”
There’d be no reason for Proper, of course, if consumers were perfectly satisfied with available sleep remedies. However, Ramamurthi reports the brand’s read on consumers is that they aren’t satisfied. Prescriptions tend to have side effects such as grogginess, and a few are known to be habit-forming. Over-the-counter histamines aren’t viable long-term treatments and can result in similar undesirable side effects. Melatonin is a go-to supplement for many sleep-poor consumers, but Ramamurthi says it doesn’t work universally, and consumers aren’t always jazzed about the sugar-loaded gummy formats it often comes in. She expounds that they’re searching for safe, effective, simple supplements supported by science.
“There’s an opportunity in natural supplements to have products that are higher quality and more clinically backed at the right dosage levels,” says Ramamurthi. “Sleep is a complex problem and what we are doing is addressing two dimensions of it. We understand that behavioral change is a key component of getting better sleep, and we provide consumers access to sleep expertise via telehealth.”
Proper CEO and co-founder Nancy Ramamurthi
Nutritional biochemist Alice Hirschel assisted in formulating Proper’s capsules. The brand’s Core Sleep formula is currently undergoing a double-blind, placebo-controlled clinical trial. Two capsules are supposed to be taken 30 minutes to 40 minutes before bed, and Ramamurthi says they yield enhanced sleep immediately. The brand’s scientific advisory board includes physician Adam Perlman, director of integrative health and wellbeing at the Mayo Clinic, and Allison Siebern, a sleep medicine specialist and consulting assistant professor at the Stanford School of Medicine Sleep Center. Siebern designed Proper’s sleep-coaching curriculum.
“We have really ambitious goals to transform the sleep category and build one of the most trusted brands in sleep.”
Since Proper officially debuted on July 24, Ramamurthi says sales of its supplements have been relatively evenly split between the brand’s five products. The real surprise so far has been success of the coaching. Customers are accessing it at a rate 50% higher than Proper anticipated. The service from certified health and wellness coaches is free with Proper subscriptions. Subscribers receive a 10% discount on supplements priced à la carte at $39.99 each. To kick off the coaching, they complete a 5-minute online assessment, and that assessment guides a 30-minute voice or video coaching session. Post-session, coaches send customers personal sleep action plans. Due to the success of the program, Proper is rolling out follow-up sessions and considering coaching as a standalone service with a fee.
To start, Proper is concentrating on direct-to-consumer distribution. Its vivid blue packaging, intended to be modern and restful, pops on the screen. The brand is pursuing a mix of Facebook, Google and Instagram advertising, and collaborations to raise awareness and drive sales. Retail, however, is certainly in Ramamurthi’s sights, and Proper is undoubtedly aiming to be a contemporary omnichannel player. The brand’s management has scaled brands digitally and physically. Kamiu Lee, former CEO of Activate, is co-founder and COO; David Berzin, former VP of data products for Viacom and data advisor at Parsley Health, is co-founder and chief product officer; and Sumish Khadka, who previously managed supply chain at Nutrafol and The Nature’s Bounty Co., is VP of supply chain and products.
Proper offers free 30-minute personalized sleep coaching sessions from certified health and wellness coaches to subscribers.
Proper is exploring CBD and intensified customization for future releases. Ramamurthi declines to disclose sales projections for its first year on the market. “I will say that we are very grateful for the strong consumer response, and we have really ambitious goals to transform the sleep category and build one of the most trusted brands in sleep,” she emphasizes. As for her sleep, Ramamurthi reveals Core Sleep is enabling her to achieve a solid seven hours nightly. Healthy adults require seven to nine hours a night. The Sunday before last, Ramamurthi says, “I literally woke up laughing because I felt so good.” Perhaps she’s the person with the sleep secrets the bleary-eyed multitudes are looking for.
With that mission in mind, Proper was founded by Nancy Ramamurthi, Kamiu Lee, and David Berzin in 2020 to give you the best sleep of your life, night after night.
Is Proper Worth It?
With Proper supplements, sleep, the clarity, productivity, and joy of daily life are all greatly improved. The company is bold and ambitious but uses time-tested and clinically proven ingredients to balance your hormones and relax the body for a full night’s rest.
They also use some experimental (yet still effective and highly-regarded) ingredients that provide you with safe, industry-leading options for controlling your sleep.
Proper states that as all of us have different biochemistry, sometimes it takes some trial and error to find out what works. But, if you need more guidance, subscribe for a complimentary consultation with a sleep specialist.
While not every customer reported the desired results, remember that the supplements should be taken consistently. Proper instructs customers to take the products for a couple of weeks to a month before the effects are realized in full.
If that is a commitment you can handle, give Proper a chance and order a single bottle. The capsules are clean, non-GMO, sugar-free, vegan, and manufactured in safe, FDA-approved US facilities.
Anxiety, to-do lists, hormones, and the like are all things that impact our sleep schedules. Getting a sound night’s rest is crucial for immune system functioning, mental health, work performance, and numerous other aspects of life.
After looking over customer feedback, formulations, pricing, and a slew of other data points, this Proper sleep review believes the supplements are worth trying out.
At the moment, Proper are offering a free, one-time sleep coaching session with your first purchase. This is to help give you their multi-faceted approach to tackling insomnia, both through their supplements and through a customized sleep action plan.
Proper’s Sleep Coaching
What is Sleep Coaching?
The idea of sleep coaching is that certain small changes to our daily routine can significantly affect our sleep quality. Having effective techniques and a customized approach can help us to achieve better sleep habits.
Proper use cognitive behavioral therapy in their sleep coaching services. Research has shown that, over time, behavioral intervention is effective at improving sleep health, provided there aren’t specific sleep disorders involved.
At the moment, Proper are offering a free 30-minute consultation with your first supplement purchase.
This consultation is with an experienced sleep coach who creates a tailored sleep action plan.
These sessions normally cost $65, so they’re a great bonus to have alongside the supplements. I t’s not known how l ong Proper will continue to offer this service for free.
Proper Sleep Coaching Services
One-off sleep coaching sessions are offered for free with your first Proper supplement purchase.
However, Proper are also preparing a more regular sleep coaching service, which will work alongside the supplements.
Users will get paired with a sleep coach who will review their individual needs and discuss potential sleep solutions with them. The process has 3 simple steps:
- Fill out your details. This will inform them of your goals, needs, and possible sleep problems that you are experiencing.
- Have a 1:1 sleep coach session. This is done over a video call that lasts 30 minutes. The consultant will share some sleep practices and techniques that you could find useful, and you can discuss any specific concerns you have.
- Receive a personalized sleep action plan. This plan would have suggestions to help improve your sleep quality, both in the short and long-term.
Free Sleep Coaching Session with supplements: Proper
Advantages of Proper’s Sleep Coaching Services
Proper’s website lists a few key benefits of sleep coaching from research papers and clinical trials:
- Improved Sleep Health – by making certain behavioral changes, effective results were seen in the sleep quality of otherwise healthy adults.
- Increased Daytime Energy – by improving sleep quality, patients experienced less fatigue and more energy.
- Improved Mood – a 12-week coaching program reduced depressive symptoms, improved mood, and improved other mental health areas.
- More Refreshing Sleep – by making behavioral changes, workers had improved sleep quality scores.
It shows how many different areas of our life sleep can impact and the importance of getting some help when needed.
Who are the Sleep Coaching Professionals?
Proper has several Sleep Coaches who provide sleep coaching consultations. Here are a few of them:
Lauren H. – Health and Wellness Coach who is Board Certified. Lauren’s opinion is that a good night’s sleep can be the difference between a good day and a bad day.
Rebecca B. – Master in Integrative Health and Wellness Coaching from the Maryland University of Integrative Health. Rebecca’s coaching is slightly different as she prefers to help her clients uncover new ways to reach their goals themselves. This often results in more inventive solutions.
Danielle C. – Board Certified Health and Wellness Coach. Danielle says she wants to help clients make lasting changes and help people get a good night’s sleep.
Kelly – Board Certified Health and Wellness Coach from Duke Integrative Medicine. Kelly says she supports clients looking to achieve sustainable results in sleep health. She does this by facilitating new positive lifestyle habits with them.
Proper’s professional sleep coaches are all qualified, experienced, and passionate about the benefits of getting a good night’s sleep.
Is Proper’s Sleep Coaching Plan Worth It?
As Proper are currently offering an initial 30-minute sleep coaching session for free alongside supplement purchases, their sleep coaching is definitely worth trying.
The benefits of taking part in a longer-term, paid sleep coaching program depends on your personal situation.
We would say that most people would probably gain a lot from using tested sleep techniques or from instilling healthier sleep habits.
However, it depends on what you feel you need help with and whether you’re keen on making those changes.
At the time of writing this article, Proper’s paid sleep coaching sessions were still under development but will be coming soon.
Judging from the results of the clinical trials cited on their website, the program seems to show promise.
In the meantime, you can take advantage of their free sleep coaching session with your chosen sleep supplement.