There’s nothing like not being able to sleep. Sleep deprivation can not only cause you to be fatigued the next day, inhibiting your daily performances. It can also increase the risk of chronic disease, impact your metabolism & hormone production, and wreak havoc on your overall health.
40% of adult Americans get less than the 7-hours per night minimum recommended by the American Academy of Sleep Medicine. Good quality sleep is essential to whole-person health-mind, body, & spirit.
When treating insomnia, it’s important to start with the basics. For many people, simple lifestyle changes can result in drastic changes in sleep quality. Here are some medication and supplement-free ways to improve your night’s sleep.
LIFESTYLE INTERVENTIONS
Maintain a bedroom temperature that is slightly cool.
A bedroom that is too hot or too cold can impair sleep quality. The ideal temperature for your bedroom is 64 F to obtain optimal sleep.Do not eat or drink anything 2-3 hours before bed.
It is important to give the body time to finish digesting food and to settle down. To inhibit waking to urinate at night inhibiting your consumption of liquids before bed is important. Alcohol may be helpful for people to fall asleep, but it is often the cause of frequent awakenings through the night, and is therefore vital to avoid to achieve an optimal night’s sleep.Exercise.
Studies examining the link between sleep and exercise have consistently shown that people who exercise throughout the day sleep better at night. The key is to not exercise too late in the day in order to get the sleep-promoting benefits. Aim for at least 20 minutes of moderate aerobic exercise in the morning or early evening.Dim the lights in your house an hour before bed.
Melatonin, the sleep hormone made in your brain, is secreted in response to light cues. As it gets darker, melatonin levels start to rise to make us sleepy. This process can be inhibited by bright lights in your home. To ensure proper melatonin secretion, use dim “night-time” lighting in the last hour before bed. This includes screen time. The blue light emitted by electronics suppresses melatonin production and negatively interferes with circadian rhythms.Establish a consistent bedtime.
The body likes routine. When you establish a sleep and wake routine, the circadian rhythm of cortisol and melatonin release becomes consistent. If you are having difficulty sleeping, ensure that you are going to bed and waking up at the same time throughout the week, even on weekends.
When the basic lifestyle strategies aren’t enough, I suggest trying natural supplements before resorting to pharmaceutical interventions. Below are the top five supplements I use clinically when treating acute insomnia. But remember, If you’ve had insomnia for a long time seeking out a naturopathic doctor to identify your root cause is optimal….hormonal imbalances, cortisol/melatonin imbalances, anxiety disorders, restless leg syndrome, and metabolism disorders are a few reasons that may be causing your inability to sleep.
SUPPLEMENTS
Ashwagandha (Withania somnifera)
A double blind study showed that giving 300mg 2x/day of ashwagandha extract improved sleep quality in a 10-week time frame (1).
Valerian (Valeriana officinalis)
Valerian root makes getting to sleep easier and increases deep sleep. Valerian does not cause a morning “hangover,” a side effect common to prescription sleep drugs in some people (2). Studies show that taking 300-600mg of valerian extract 30 minutes before bed significantly improves quality of sleep (3).
* Some people may experience a paradoxical reaction to valerian and feel anxious and restless as opposed to calm and sleepy.
L-tryptophan
The amino acid, L-tryptophan, a serotonin precursor, taken in amounts of 1 to 4 grams HS, has been used successfully for people with insomnia in many studies (4). One study showed that subjects suffering from severe chronic insomnia were treated with 2 g of L-tryptophan and 76% of the subjects experienced a markedly improved sleeping pattern after four weeks of supplementation (5).
Melatonin
Melatonin is a hormone that is secreted by the pineal gland in the brain to regulate the sleep-wake cycle. For people who are truly deficient, even 1mg of melatonin will be enough to get a restful night’s sleep. Higher doses of melatonin can cause nightmares for many people so it’s important to always start at a low dose and increase as needed.
Glycine
L-glycine is an amino acid that has a calming effect on your brain and can help you fall and stay asleep by lowering your core body temperature (6). Research in people with sleep issues has shown that taking 3 grams of glycine before bed decreases how long it takes to fall asleep, enhances sleep quality, lessens daytime sleepiness, and improves cognition (7).
Caution: Supplements that promote sleep should only be used occasionally as it’s important to address the underlying causes of insomnia.
ABOUT THE AUTHOR
Since 2005, Dr. Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr. Fey uses science based natural approaches to treating disease.
Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr. Fey is currently offering telemedicine for patients all across the US. To contact the office, call 607-729-0591 or email cmhahealth@gmail.com.
REFERENCES
(1) https://pubmed.ncbi.nlm.nih.gov/31728244/
(2) https://pubmed.ncbi.nlm.nih.gov/21775910/
(3) https://pubmed.ncbi.nlm.nih.gov/10761819/
(4) https://pubmed.ncbi.nlm.nih.gov/3090582/
(5) https://pubmed.ncbi.nlm.nih.gov/3432358/
(6) https://pubmed.ncbi.nlm.nih.gov/22293292/
(7) https://pubmed.ncbi.nlm.nih.gov/22529837/