Studies have shown that inadequate rest is more than just frustrating: Poor sleep has been linked to a greater risk of obesity, type 2 diabetes, heart disease, and Alzheimer’s. Sleeping pills may help with acute sleep problems but generally aren’t helpful for chronic insomnia. Most carry risky side effects, which can include addiction or even an increased risk of early mortality. In contrast, taking non-addictive, natural alternatives listed below may gently help adjust your body and brain chemistry to promote relaxation and making it easier to fall asleep. The key is to have deeper rest. I am sure anyone who is reading this blog has had the same situation of having a full night’s sleep and feeling more tried then when you went to bed. And imaged that we probably went several rounds in a boxing match with our pillow.
I can identify with that, because: as a young single mother, my daily routine Monday to Friday started at 6:00 a.m. in the morning, with fixing breakfast, and double-checking that consent forms were signed. I touched up my hair, and then made sure my child was properly attired in her school uniform. Then I took her to school; which was a ten-minute walk. We had two smooches at the school entrance door. The day continued with a thirty-minute drive to work, eight hours in the office and another thirty minutes going back towards home. I would pick up my daughter from after school, fix and eat dinner, check homework, have a conversation, laugh, talk, give a bath and then tuck her into bed with another two smooches. Oh! And remember to check the answering machine for messages. And through all that activity I didn’t feel washed out or over tried and managed only to have a good three to four hours of restful sleep.
Now, when I reach home in the evening I find it difficult to wind down, with the onset of having a compulsion to catch up with my evening routine the moment I walk through the door, I am checking messages on the answering machine, and emails on the computer. I find myself mentally over tried because my mind is over stimulated. And sometimes during the week I would find it difficult to have adequate rest and insomnia would triumph. In my quest to find a sleep aid for myself I came across an herbal extract made of Valerian and Passion Flower along with the supplements listed below. They are not intended to treat any conditions or illnesses. It is also a good idea to speak with your health care provider before starting to take any new supplements.
L-theanine. Found primarily in green tea, L-theanine boots alpha waves in the brain, promoting mental focus and relaxation. Stronger-flavored (and longer-brewed) varieties of Camellia Sinensis, such as green and black tea, contain more L-theanine. Some research suggests it helps counter caffeine’s stimulating effects. L-theanine capsules contain no caffeine. Suggested Dosage: 50-200 mg up to three times daily.
GABA. Gamma-aminobutyric acid serves both as an amino acid, or protein building block, and as a mood-regulating neurotransmitter. It helps the brain filter out the extraneous, thereby promoting a calmer mood. It may be beneficial to combine GABA with L-theanine. Suggested Dosage: 500 mg one to three times daily, at least one hour apart from food.
Magnesium. You often store tension in your muscles, making it difficult to relax. Muscle cramps are a common sign of magnesium deficiency, according to Carolyn Dean, MD, ND, and medical director of the Nutritional Magnesium Association. Magnesium helps the body relax and produce serotonin, a calming neurotransmitter. Choose a well-absorbed form such as magnesium citrate. Suggested Dosage: 200 mg twice daily.
L-tryprtophan and 5-HTP. L-tryptophan and 5-hydroxytryptophan (5-HTP) are two forms of the same nutrient, an amino acid that serves as a key building block of serotonin and, indirectly, of melatonin. Either form can help you drift off to sleep. Suggested Dosage: 50 mg 5-HTP three times daily, with the last dose about 30-60 minutes before bedtime; 500-1,000 mg L-tryptophan before bed.
Melatonin. Melatonin is a hormone that regulates your circulation, or daily, body rhythm. Melatonin levels, normally increase toward nightfall, making you sleepy, and then decrease toward morning. When it’s cloudy or when you spend too much time indoors, you’re less likely to dispose of excess melatonin, leaving you feeling sleepy when you should be sharp. To reset your body clock, start with a low dose. Many people can take up to 3 mg nightly. Don’t drive after taking melatonin, and don’t combine it with alcohol or other sedatives. Suggested Dosage: 250- 500 mcg one to two hours before bedtime.
Valerian and hops. Traditional sedative herbs, valerian (Valeriana officinals) and hops (Humulus lupulus) have been used for millennia as folk treatments for insomnia. Several recent studies confirm that taking the herbs together can reduce the time it takes to fall asleep and improve overall sleep quality. Both herbs are available in capsules and tinctures that may contain other soporifics. Suggested Dosage: Follow label directions.
