Remedies that may help you sleep better.
If you’re one of those people that find themselves tossing and turning in bed all night, looking at the clock every few minutes, you’re probably desperate to finally get a good night’s sleep. Don’t worry, we know how frustrating and disruptive it is. In fact, a lot of UK people do. Sadly, sleep disturbances are very common these days. This year, we registered a significant increase in the number of Google searches related to sleep problems. We also know that almost 1 in 5 adults in the UK experience trouble falling asleep every night.[1]
Overstimulation, anxiety, depression or poor sleep hygiene could be contributing factors, but regardless of the source of the problem, certain strategies could help you eliminate it. In this article, we’ll dive into natural sleep remedies/supplements that may end your troubles once and for all.
Boost your sleep with these natural supplements:
1. Camomile tea.
Camomile is probably one of the most ancient herbs used for medicinal purposes as well as beauty regimes. Thanks to the diversified health benefits it has, it has been used for centuries. Ancient Egyptians used it to heal many ailments. It was often used as a cold remedy as well as beauty oils and incense. Thanks to its sedating effects it is often used as a sleep-inducing product. Research has shown that “chamomile extracts exhibit benzodiazepine-like hypnotic activity”[2], which practically means that it exhibits effects similar to those of Diazepam( or Valium if you will), which is a central nervous system depressant( slows down the nervous system). Additionally, camomile is known to relieve anxiety symptoms and aid relaxation. All in all, if you struggle with poor sleep, camomile could become your go-to remedy. Try drinking a cup of camomile tea in the evening before you get ready for bed.
2. Valerian Root.
Valerian is a herb grown in Western Asia, Europe and North America. It has been used for centuries to promote sleep and relaxation. It contains compounds like isovaleric acid and antioxidants, like hesperidin and linarin [3], that have been recognised for having sedative effects on the brain and nervous system and thus, promoting sleep. A study has demonstrated that “patients taking valerian had an 80% greater chance of reporting improved sleep compared with patients taking placebo.”[4] Valerian root supplement is usually inexpensive and normally doesn’t cause side effects but you should not take it if you’re pregnant or breastfeeding as it may be unsafe. This supplement appears to be most effective after 2 weeks of regularly taking it.
3. Magnesium.
Magnesium is a mineral that plays a widespread role in the body, from normalising blood pressure and heart rhythm, to keeping bones strong and healthy. Magnesium is also responsible for keeping the immune system healthy and for regulating muscle and nerve functions. Low levels of this mineral in the body may contribute to poor sleep or insomnia. One study of elderly individuals with insomnia found that supplementation with magnesium increases the concentration of melatonin( a sleep hormone) in the body and that “magnesium deficiency affects circadian cycle, melatonin reduction, and sleep disorders.” [5] This mineral is usually easy to obtain through good dietary choices. Dairy products such as milk or eggs are sources of magnesium, as well as avocado, soy milk or almonds. If you do find that your diet is low in these products you might want to try supplements. People with persistent sleep problems and poor sleep quality may find supplementation with magnesium particularly helpful.
4. L-tryptophan.
It is an essential amino acid that you can normally get through a balanced diet. Natural sources of l-tryptophan are those that contain proteins such as meats( chicken or turkey), dairy products( eggs, milk, cheese), nuts etc. After obtaining l-tryptophan from foods( or supplements), our bodies convert some of it to serotonin[6] a chemical that helps with mood regulation and sleep. Our bodies need serotonin in order to produce melatonin, a hormone responsible for the sleep-wake cycle. There is a lot of research[7][8], that have indicated that increased l-tryptophan intake may improve sleep by increasing melatonin levels in the body. In addition to obtaining this amino acid from your diet, you can also supplement with it, or with molecules, that it produces (for instance 5-HTP).[9]
5. Ashwagandha.
Also called, Indian ginseng, is a shrub that grows in Africa and Asia. It is recognised for its ability to help the body reduce stress. Researchers have suggested that several compounds present in the herb may promote sleep. Dr Andrew Weil, who proposed the 4-7-8 breathing technique, mentioned in my previous article, said “I do recommend ashwagandha – along with other measures – for treatment of insomnia when stress is a contributing factor.”[10] One study[11]concluded that ashwagandha has the potential to encourage sleep and that it improves sleep quality in insomnia patients. Ashwagandha is most safe when used for up to 3months. When pregnant, it is best to avoid taking this supplement as it could cause complications. People with thyroid conditions should also be very cautious, or avoid it altogether, as ashwagandha may raise thyroid hormone levels. Refrain from taking sedatives whilst supplementing with ashwagandha as this may cause too much sleepiness/drowsiness.
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Research references
- https://www.formulatehealth.com/blog/insomnia-statistics-uk-how-many-people-have-sleep-problems
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
- https://www.sciencedirect.com/science/article/abs/pii/S009130570300368X
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/
- https://www.verywellmind.com/what-is-serotonin-425327
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195230/
- https://pubmed.ncbi.nlm.nih.gov/25407790/
- https://medlineplus.gov/druginfo/natural/794.html
- https://www.drweil.com/health-wellness/body-mind-spirit/sleep-issues/ashwagandha-for-better-sleep/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6827862/
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