In the fast-paced, digitally-obsessed world we live in, there are many stumbling blocks to healthy sleep and sleep patterns. For this reason, we take a look at the health ramifications of sound sleep, and discuss six supplements that can support a healthy sleep pattern.
Why Sleep Matters
Sleep is a significant part of life, and should be considered a priority by all of us. Regularly getting a good night’s sleep is important for cardiovascular health, as well as other aspects of your overall wellness. Seven to nine hours of sleep per night is ideal for most adults.
Not getting enough sleep can put you in sleep debt, and that can impair your health, mood, relationships, and performance at work or school. Long-term detriments which can result from poor sleep include cardiovascular disease, cognitive decline and dementia, depression, and high blood pressure and cholesterol levels.
Your sleep health is largely determined by your lifestyle habits, and sleep hygiene. Choices that contribute to good sleep include:
- Maintain a diet rich in vegetables, fruits, and whole grains, while minimizing refined carbohydrates and sugary drinks.
- Keep a regular sleep schedule, maintaining the same bedtime and wake-up time daily.
- Avoid looking at screens before bedtime. Shining a light in your face is counterproductive to sleep.
- Go outside and get at least 30 minutes of sunlight per day.
Herbs and Supplements for Sleep Support
A variety of herbs and supplements have properties that make them useful for healthy sleep. Bear in mind that these are not a replacement for healthy lifestyle and sleep hygiene habits, but complement them. Here are six of the best herbs and supplements which can support your sleep:
Melatonin is a sleep-regulating hormone produced in the brain, and it is available in supplement form. Disruptions in sleep cycles are often due to disruptions in melatonin production. Taking melatonin before bedtime could help improve your sleep. It’s especially helpful for those with circadian rhythm disorders, such as delayed sleep-wake phase disorder. Taking melatonin is also useful for those whose work schedule places them on an abnormal sleep-wake schedule.
Magnesium is essential for many bodily functions. Studies show that supplementing with magnesium can help improve sleep for those beset with insomnia. Magnesium is helpful because it has a positive effect on the body’s circadian rhythm. Conversely, low levels of magnesium are associated with poor sleep quality.
GABA, short for gamma-aminobutyric acid, is an amino acid and neurotransmitter. Taken in supplement form, GABA has the potential to decrease anxiety and stress, and improve sleep as a result. Evidence suggests that supplementing with GABA can improve sleep quality in those with insomnia, if taken daily for at least four weeks.
Hops are the female flowers of the hop plant, and studies show that consuming hops could help improve sleep quality. Aside from drinking beer, which contains hops, a healthier way to consume hops is to take an oral capsule containing powdered hops. Hops can be combined with other helpful herbs, such as valerian, to help improve sleep.
Valerian root is an herbal supplement commonly taken to improve sleep. Studies show that short-term supplementation with valerian root could help improve sleep quality. Its potential has been shown especially high in certain populations, including menopausal and postmenopausal women, those undergoing hemodialysis, and many people recovering from heart surgery.
Passionflower is an herb native to the Americas, and is known for its mild sedative effect. Passionflower has been shown to have the potential to make it easier to fall asleep, and improve sleep quality. Also referred to as Passiflora, it can be taken as a solo supplement. It is also found in herbal supplements for sleep, combined with valerian root.
Sufficient sleep and sleep quality is important to your long-term health. Consider how these supplements, combined with healthy lifestyle choices, can contribute to a healthy sleep pattern. It’s recommended that you talk to your healthcare provider before taking one of these for the first time.