Supplements used in Sleeping Disorders
7 Natural Sleep Supplements to Battle Insomnia
There are plenty of drugs on the market that can be used to treat insomnia. However, you may prefer to try the natural recommendations first. Here are seven natural sleep supplements to consider adding to your routine.
(Alaska Sleep Clinic Website)
→Melatonin
Is most commonly used for jet lag and adjusting sleep-wake cycles in people working night shifts, and to treat insomnia. Some studies suggest it’s also effective in treating insomnia related to attention deficit-hyperactivity disorder (ADHD). Melatonin is best used as a liquid or in tablets that dissolve in your mouth, so the hormone is absorbed directly into the body.
(Betternutrition Website)
Melatonin is often recommended by physicians and pharmacists to patients who complain of insomnia. But did you know that melatonin is actually a natural sleep supplement and not a medication?
Melatonin is a naturally-occurring hormone that is produced by the body. It plays a role in the sleep-wake cycle and, as such, melatonin levels rise in the evenings and fall in the morning.
As melatonin is already present in the body, this supplement is best used when the sleep-wake cycle is disrupted such as by jet lag or a change over to night shift. It can help you to fall asleep more easily and stay asleep longer.
Best of all, the side effects of melatonin use are few when taken over a short period of time. For longer-term use, it’s best to speak with your physician.
→Valerian Root
Valerian root, native to Asia and Europe, is one of themost commonly used sleep supplements in the United States and Europe.
In a review of studies on Valerian for sleep, it was shown that 80% of patients reported improved sleep quality when compared to the placebo.
→Chamomile
Chamomile is an herb that has been enjoyed for centuries as a tea and herbal infusion. Its popularity is likely linked to its natural abilities as a sleep supplement.
Chamomile has been used over the years to treat a variety of ailments including inflammation, hay fever, and muscle spasms. However, its ability to ‘treat’ sleep disorders has also been noted.
A study found that induce hypnotic activities (similar to those induced by benzodiazepine) in sleep-disturbed rats which further indicates its tranquilizing abilities.
Best of all, chamomile has minimal side effects and it can be easily obtained either as a tea from the grocery store or as an herbal supplement from the pharmacy.
→Ginkgo Biloba
Gingko biloba is an herb that’s often praised for its beneficial effects on memory and cognition, but it has another major health benefit: its impact on sleep efficiency and quality.
However, gingko biloba doesn’t treat restlessness in the usual manner. Instead, it works to reduce symptoms of anxiety.
Anxiety is a common condition, and it can be acute or chronic. Anxious individuals can experience an array of symptoms, including:
- Fatigue
- Lack of concentration
- Racing thoughts
- Irritability
- Nausea
- Palpitations
- Trembling
Another symptom of anxiety is restlessness, or the inability to fall asleep or stay asleep. Unfortunately, lack of sleep can even make the above symptoms worsen over time.
When taken 30 - 60 minutes before bed, gingko biloba supplements have been shown to reduce stress and enhance relaxation. This will help you to relax after a long day and it may even contribute to improved sleep quality.
(Alaska Sleep Clinic Website)
→Tryptophan
Is made by the body from tryptophan as an intermediate step in making serotonin. It’s most commonly used to treat depression, and may be effective in treating insomnia that’s secondary to mood disorders.
(Betternutrition Website)
Tryptophan is a precursor to serotonin which itself is necessary for the production of melatonin.
A study published in 2010 indicates that as little as one gram of tryptophan may improve sleep quality and help you to fall asleep sooner. It’s also been shown to stabilize short-term sleep disorders caused by drug dependence.
It’s present in quite a few foods that you can easily incorporate into your day. These include:
- Milk
- Turkey
- Cheese
- Nuts
- Beans
- Eggs
Carbohydrates which don’t contain tryptophan can also promote serotonin production and may also be helpful in inducing sleepiness.
→Lavender
Aromatherapy is an alternative practice that has been used for centuries in the treatment of anxiety, depression, restlessness, and more.
More recent studies have even shown that aromatherapy can increase sleep quality. One such study performed on cardiac patients showed that aromatherapy containing lavender also reduced anxiety and blood pressure levels in patients undergoing stent placement.
Another study showed that topical application of lavender oil to mice helped them to fall asleep more quickly and to stay asleep longer. This has even been shown beneficial to women in midlife who tend to have an increase in sleep disturbances.
→Kava
Research shows that kava has anxiolytic (anti-anxiety) effects which indicate its use in the reduction of anxiety symptoms. However, these effects may extend beyond the treatment of anxiety and into the realm of sleep-wake disturbances. The extract has hypnotic effects, but also those that enhance sleep quality.
What Else Can You Do for Improved Sleep?
Turn Off the Screens - Televisions, laptops, tablets, and smartphones. Technology gives off artificial light, which itself plays a role in disrupting the natural sleep cycle.
Lower the Temperature. The temperature of your sleep environment can play a big role in how quickly you fall asleep, and how easy it is for you to remain sleeping. As you fall asleep, your body’s core temperature decreases. This means warmer temperatures will be more perceptible to your body which can make it more difficult to sleep soundly. By setting your thermostat lower – between 60 and 75 degrees Fahrenheit – you can help to regulate your cardiac autonomic response during sleep and keep you asleep for longer.
Use Daylight to Your Advantage. As mentioned above, melatonin levels tend to decrease in the morning while they naturally increase in the evening hours. The factor that plays into this rise and fall of melatonin levels: daylight.
Irregular exposure to light – such as lack of sunlight in the daylight and artificial lights at night – can disrupt the body’s circadian rhythm. This makes it harder to fall asleep and stay asleep.
This is why you should be sure to expose yourself to sunlight throughout the day as it helps you to stay alert. When evening rolls around, it’s time to lower the lights so as to help your body produce melatonin. You can even use total darkness to stay asleep longer throughout the night.
Follow a Schedule. A schedule, that allows you to unwind and prepare for a quality night’s sleep, is crucial for your evenings. It helps to think of your body’s circadian rhythm as an internal clock. This clock will give cues that either help you to stay alert, or prepare you for sleep. By creating a schedule where you go to bed and wake up at the same time, you give your internal clock a chance to give cues at a regular time. This will encourage you to fall asleep more quickly.
Practice Deep Breathing. Deep breathing techniques can help your mind and your body to wind down and prepare for a quality night of sleep.
Here’s one technique:
- Take a deep breath and then exhale audibly through your mouth.
- Inhale deeply for a count of four seconds.
- Hold your breath while mentally counting to seven.
- Open your mouth and exhale as you did before, but this time counting to eight.
You can repeat this technique for as long as you need to relax and reduce tension, though you may find yourself falling asleep within just a few minutes.
(Alaska Sleep Clinic Website)
More natural Sleep Supplements
· Magnesium
Is known to have a calming effect on the nervous system, and is also thought to improve sleep by decreasing the body's release of cortisol. Magnesium also works with calcium, to help muscles contract and then relax. To help you sleep, try magnesium powder, tablets or capsules, alone or in formulas that also include an assortment of soothing herbs.
· L-theanine
A compound found in green tea, has a calming effect on the brain; studies suggest that it’s readily absorbed in large quantities, crosses the blood-brain barrier, gets into the brain quickly, and impacts levels of the amino acids affecting serotonin and other neurotransmitters. You’ll find it in single formula tablets and capsules, and in combination with other sleep-inducing nutrients.
· Homeopathic remedies
Like flower essences, are safe and gentle enough for children. Some common homeopathics for sleeplessness are Aconitum napellus (for worry or fear), belladonna (for restlessness), Coffea cruda (for nervousness and excitability), Hyoscyamus niger (for difficulty falling asleep), and passiflora (for wakefulness). They’re best taken in formulas that combine a number of different remedies.
(Betternutrition Website)
September 2019
Sara Silva
- Course creator: Lurdes Pastor
- Course creator: Eliana Sequeira
- Course creator: Molly WONG