For many of us, getting a good night’s sleep is a lot easier said than done. I know that in my household over the past few years, sleep has become akin to a precious commodity that seems to be either present or not, depending on the night and circumstance. I’m just one of the millions of Americans trying to sneak in more when I can.
Regarded as one of the basic pillars of good health, adequate sleep is necessary for many physiological functions and our overall well-being. If we take down that pillar by skipping out on sleep, the rest of our health will eventually come crashing down. Sleep is definitely “bidirectional” – in that many health problems can contribute to lack of good sleep, but lack of sleep can cause a whole host of different problems that afflict our health.
A good quality sleep can strengthen our immune system, help battle depression and other mental illness, repair the cells that promote skin and hair health, as well as bolster our overall wellness and provide energy and stamina for the day. Many people who report to me that “they just don’t feel right” also report that they only get about 5 or 6 hours of sleep a night. Sleep is so closely tied to our physical, mental, and spiritual health, that it is undeniably the first habit that should be adjusted if our bedtime routines are lacking. It is often the most obvious contributor to poor health that is overlooked. I always recommend AT LEAST 8 hours per night and giving our bodies enough time to relax and unwind beforehand.
As a pharmacist, I’m frequently asked about natural products that can make falling asleep easier or can contribute to better sleep quality. The market has definitely seen an influx of products designed for the sleep-impaired over the past few years, and it can be hard to pinpoint a good plan of action. First, it is incredibly important to distinguish the root of your problem. I often ask the following questions:
Do you have difficulty falling asleep, staying asleep, or both?
Is there another health issue keeping you up at night, such as pain, heartburn, difficulty breathing, etc?
Have you experienced recent life changes? A new work schedule, divorce, death, new baby, etc?
What are your lifestyle habits? For example, what other medications do you take and what time of day do you take them? Do you drink, smoke, consume caffeine and what time of day do you engage in these activities?
Asking yourself these types of questions can help narrow down the root cause of insomnia. Once the real problem is resolved, better sleep will be the secondary outcome and a shift towards better health will naturally occur.
And yet for many of us, the only real cause of lack of sleep is the hustle and bustle of everyday stress, and no real problem can be identified. Many simply seek an extra boost for relaxation in the bedtime department.
Better sleep is highly dependent on the lifestyles and practices we keep. Adjusting these first often helps induction of sleep and sleep quality.
Try to keep your sleep schedule the same.
In Ayurvedic medicine, the recommended sleep schedule is from 10pm to 6am. This schedule allows adequate time for hormones that repair the body to be released (somewhere around 2am). These hormones help with cellular repair, immune system function, and mental clarity. Keeping this schedule fairly routine will help your body get used to the regular rewind and relaxation. I know social events can arise from time to time and during the weekend that may interrupt this, but it is still advisable to try and keep your sleep times regular and routine.
Avoid the use of laptops and cell phones in bed.
There is actually a scientific reason for avoiding the use of technology in bed, besides the notorious distractions they provide. The blue light emitted from laptops and cell phones suppresses the release the melatonin, an important hormone that regulates the sleep-wake cycle. Avoiding the use of technology in bed will allow melatonin to be released and sleep to occur more naturally. If you need to use technology in bed, adjust your settings to the lowest possible light and try to give yourself an extra 10 or 15 minutes before bed to shut it off and allow the dark to relax you.
Try a simple relaxation technique before bedtime.
A simple meditation, breathing, or visualization exercise can help you to unwind and prepare your body for bed. Relaxation can reduce muscle tension and ease your mind of anxieties that may keep your stimulating hormones active. Focus on your breathing and pay attention. As you inhale, your stomach and diaphragm should expand like a balloon. Upon exhalation, your stomach and diaphragm should contract. Focusing on this for a few minutes can take your mind off other things and prepare your body for sleep. You could also try a relaxing exercise like yoga before bed. Aerobic exercise, however, should try and be performed in the morning or late afternoon.
Adjust your diet accordingly.
Try to go to bed on a comfortable stomach – you shouldn’t be overly full or starving. Avoid stimulating substances such as nicotine and caffeine a few hours before bed. Even decaf coffee, some teas, and chocolate have some trace amounts of caffeine that can be enough to keep you awake.
Many like using a nightcap to help fall asleep, but the way that alcohol is metabolized can cause interruptions in your sleep cycle. A small glass of wine may be helpful in some situations, but it’s best not to overdo it.
Get some fresh air during the day.
Fresh air, sunlight, and vitamin D can help regulate the sleep/wake cycle. Your body will respond to light by releasing the hormones that are meant to keep you awake and suppressing the hormones that are meant to make you sleep. Getting a chance to walk outdoors every day is an excellent way to help with sleep induction and quality.
Ask your pharmacist or doctor about using melatonin or valerian root.
Melatonin and valerian root are readily available over the counter in the form of pills and teas, however the American Academy of Sleep Medicine does not recommend routine use of melatonin for insomnia – rather, melatonin is more recommended in instances called “Circadian Rhythm Sleep Disorders.” Melatonin is a hormone produced in the pineal gland and regulates the circadian rhythm and daily sleep-wake cycles. Melatonin also has potent antioxidant, anti-inflammatory, and anticancer effects, but lack of long-term safety and efficacy studies makes melatonin treatment unclear in these instances.
Disorders that fall into the “circadian” category include sleep issues that emerge in people who work night shift, people are who are blind, and people with jet lag. A dose of melatonin 3mg at bedtime can help in these situations. However, for the typical person experiencing some difficulties falling and/or staying asleep, melatonin may or may not be beneficial. It is important to talk to your doctor or pharmacist to get a more clear idea if melatonin can help you.
Valerian root is an herb that is native to Europe and Asia. People have been using valerian root for centuries – especially in Western Europe – as a sleep aid and mild sedative. It is also the primary ingredient in many “nighttime” teas promoted to relax and soothe before bed. The American Academy of Sleep Medicine also does not recommend valerian, but a small trial of it probably would not harm the average person. I particularly like using a tea brand called Traditional Medicinals, and found that this is sometimes helpful when I have a lot going on and have trouble unwinding before bed.
Try magnesium for Restless Leg Syndrome.
In addition to exercising and light leg stretching, magnesium may help relax the muscles and neurons if you happen to suffer from Restless Leg Syndrome (RLS). RLS involves feeling a compelling urge to move or an uncomfortable sensation when trying to rest. Many people describe RLS as tingling, burning, or crawling. These days, some clinicians are hesitant to see RLS as a true medical condition and feel that it is an effect of other physical or psychological disorders. However magnesium at a dose of around 500mg can help soothe the muscles in the meantime to provide some comfort and relief. When picking a magnesium supplement – or any supplement, for that matter – it is important to purchase a reputable brand that’s been around for a while. These products are not monitored by the FDA, so impurities and lack of regular dosing can be seen in some subpar brands. I like products that are backed by the United States Pharmacopeia (USP), and this is usually stated on the bottle.
Other tips include keeping your bedroom, bedding, and temperature comfortable. This sounds obvious, but I never realized how much my “soft” pillows were actually uncomfortable for me until I switched to larger, firmer pillows. Splurging on nice sheets and bedding sounds unnecessarily decadent, but could serve as an important investment in your sleep quality and overall health.
Keep your bedroom like you would a child’s. It should be dark at night, so utilize appropriate window treatments. If you live with a lot of road noise or nearby neighbors, fans or white noise machines can block out extra sounds and scuffles. The scene should be set for sleep, so you could try relaxing candles or calming oil diffusers. A bedroom should be clean, dark, quiet, and slightly on the cooler side.
Remember, sleep is one of the most important pillars of our health. With any problem or illness, sleep should always be one of the first issues to be assessed and inspected. Adjusting your lifestyle and habits is almost always more beneficial than utilizing a drug. But if you must use medication, remember that 1 or 2 weeks is usually all that is recommended.
