Do you have trouble sleeping?
Whether the problem is falling off to sleep at night or going back to sleep after awakening, lack of sleep can wreak havoc with your waking hours. So much so that you may be considering sedatives or other pharmaceutical sleep aids.
These can be habit-forming, though.
So before making that big decision, consider the reasons you may be having trouble sleeping. It could be a physical problem, a lack of proper nutrients for sleep, or simply changing the environment in which you sleep.
Jump to:
Physiological Causes
When was the last time you had a physical? It's important to tell your doctor about your sleep issues and get meds online to rule out physiological causes.
For example, one of the most common reasons for trouble sleeping is sleep apnea. With sleep apnea, you actually stop breathing for periods of time during the night - causing you to gasp for air and reawaken. Not only is this troubling for your sleep, but it also deprives oxygen to the brain so you want to get a proper diagnosis.
A fasting blood test can also determine whether you're struggling with hypoglycemia or low blood sugar. This is relevant because the brain needs a steady supply of glucose to function - even while sleeping.
If your blood sugar suddenly drops off, the body will produce hormones and neurotransmitters to stimulate the release of sugar. The consequential rise in blood sugar can awaken you.
Then there's also the issue with serotonin. Serotonin is a natural chemical that's associated with inducing relaxation and sleep. This is where diet is key because deficiencies in certain nutrients can inhibit the formation of this hormone.
Nutrients for Sleep
What you eat throughout the day impacts how you sleep at night. The body thrives on certain nutrients that enable better sleep. Most of these nutrients are found in a diet that's comprised of fresh fruits and vegetables, lean protein, and whole grains.
A diet that is heavy with highly processed foods doesn't give your body what it needs. And it will show up in your ability to sleep. So try to eat foods that are rich in the following:
Magnesium
Magnesium is not only good for your muscles, but it's been shown to improve symptoms of insomnia and overall sleep quality. Some of the best sources of magnesium are beans, nuts, bananas, seeds, tofu, and whole grains.
Tryptophan
If you've ever walked around in a daze after a Thanksgiving turkey dinner, tryptophan is part of the reason. The carbohydrate load is the other. When working in tandem, tryptophan is easily absorbed by the body.
Tryptophan is an essential dietary amino acid to produce serotonin and is found primarily in protein foods. It not only helps you fall asleep but helps you stay asleep.
You don't have to eat a lot of red meat and poultry to get it though. While these are terrific sources, you can also find tryptophan in cheese, beans, eggs, tofu, and oats.
In addition, nuts and seeds including pumpkin, sunflower, chia, and sesame are also loaded with tryptophan. And they make for easy snacks on the go.
Melatonin
You've likely heard of the term "circadian rhythm." This is your internal clock and what regulates your natural sleep/wake cycle. This "clock" tells your body when it's time to sleep and what it's time to be alert.
The hormone melatonin regulates your circadian rhythm. It's produced by your brain, but can also be found in founds including walnuts, pistachios, grapes, strawberries, tart cherries, kiwi, tomatoes, corn, and bell peppers.
B Complex Vitamins
The complex of B vitamins includes thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).
Adequate B complex vitamins are essential for melatonin production. A diet rich in leafy greens, salmon, meat, poultry, dairy, eggs, and beans is bound to give you an adequate amount of these important vitamins.
Omega-3s and Vitamin D
Both omega-3s and vitamin D also regular serotonin. When combined, they contribute to even better sleep. Fatty fish like salmon are one of the best sources of both omega-3s and vitamin D.
But if fatty fish isn't your thing, you can find omega-3s in flaxseed and chia seeds, while boosting your vitamin D through eggs yolks, mushrooms, and fortified dairy products.
It can be tough to get all of the above nutrients from diet alone, so you may want to try different supplements for sleep. Along with essential nutrients, they often pack the power of botanicals as well.
Botanicals That Encourage Sleep
There is a wide range of sleep supplements. Some will be straight up nutrients or botanicals, while others will have a blend of different nutrients and botanicals. It can take some experimentation to determine which supplement is ideal for attaining much better sleep.
Supplements are available in many forms including pills, tinctures, oils, teas, and even gummies. So if you're interested in adding botanicals for improved snoozing, look for the following sleep boosters:
Valerian Root
One of the most effective ways to consume valerian root is as a tea. Simply simmer the root in water for 15 minutes.
Despite its rather sharp odor, valerian has been used for a long time as a pain-reliever and mild muscle relaxant. That's because of its ability to boost the effects of Gamma-aminobutyric acid, or GABA.
When the brain's neurons are overactive and firing, GABA works to dampen and reduce this activity. So just as it's effective in relieving pain and relaxing muscles, it also lends itself well to improving sleep.
Hops
It turns out hops are good for more than just beer.
So don't be surprised to find hops as one of the common ingredients in teas or supplements that help to promote sleep. Though the research is inconclusive as to just how it works to do this, it's clear that hops blind to melatonin and serotonin receptors.
The effects of combining valerian and hops are also of interest to researchers and have been widely studied in placebo-controlled, double-blind randomized controlled trials.
Whatever the case, both hops and valerian have long been used as herbal treatments for insomnia.
Passionflower
Similar to valerian, passionflower also increases levels of GABA and encourages relaxation. It also appears to have positive effects on circadian rhythms. This has made passionflower a popular botanical treatment for both insomnia and anxiety.
Lavender
One of the most powerful sleep aids is also one of the easiest to use. Lavender in the form of lavender oil can be an extremely effective component of your bedtime routine.
Lavender oil consists of two phytochemicals that inhibit several neurotransmitters, thereby creating a peaceful effect. Plus, these phytochemicals are absorbed rapidly into the bloodstream so there's no waiting around.
Try inhaling lavender oil from a handkerchief or oil diffuser. Or consider adding it to a warm bath right before bed.
Chamomile
Chamomile also contains phytochemicals that contribute to this botanical's calming properties. It not only binds to the GABA receptors to reduce activity in the brain, but it's also capable of suppressing an overactive nervous system. When consumed as a tea, it has a mild flavor and warm, comforting effect.
Lemon Balm
People have been using lemon balm to help with sleep since the Dark Ages. Of course, back then they didn't know that the main reason lemon balm works is eugenol. This is a naturally occurring substance found in lemon balm leaves and acts as a mild sedative for those struggling with restlessness.
Ylang Ylang
Ylang ylang is not consumed. Rather, its scent is believed to calm the limbic system region of your brain. The limbic system regulates your mood and influences the nervous system.
Similar to lavender, you may want to put a few drops into a warm bath, or inhale it through a diffuser or handkerchief. It has a wonderful aroma that promotes relaxation.
Setting the Stage for Sleep
Of course, it would wonderful if there were a quick, easy, and natural fix to troubles with sleeping. And all of the above nutrients and botanicals can certainly help to make the whole process go more smoothly.
Even so, if your sleeping environment isn't up to snuff, you're still going to have difficulties. You need to develop healthy sleep habits.
For example, have you had the same mattress for a decade or longer? It may be time to invest in a new one. And if you're attempting to sleep in a space with a lot of outside noise or light, that's also going to negatively impact your sleep.
What's your sleep schedule? Do you go to bed and get up at the same time each night to support your circadian rhythms? (Hint: You should.)
Finally, one of the biggest considerations is the temperature of the room where you sleep. In order for sleep to initiate normally, the body needs to drop its core temperature. So experts often recommend a room that is in the 60- to 65-degree range to get the best possible sleep.
Better Sleep Is in Your Power
Once you've ruled out any physical problems, it may be as simple as making some changes to your sleep environment and paying more attention to your diet to ensure you're getting the proper nutrients for sleep.
And, of course, adding the power of plants!
Once you find the perfect combination, you'll be amazed at how much better you feel when you're getting a good night's sleep.
For additional articles to keep you healthy and informed, keep checking back with us!
