In the previous founders blog we discussed getting enough sleep and common sleep disorders. In this blog, we’ll talk about common natural sleep aids.
I don’t know about you, but I have one of those type minds that begins thinking at night about something just before I doze off to sleep. Then, it’s off to the races; my mind goes from one thought to the next and one topic to the next, even a whole topic I may be working on.
The question is, do you opt for natural or manufactured sleeping aids? From experience, I’ve found I can keep my brain rather calm if I take a natural sleeping aid before going to bed. If I don’t and my mind begins racing well, natural sleeping aids do not have the potency to help me then. So, I may or may not opt for about ½ tablet of a manufactured sleeping aid. However, I would avoid long-term sleeping medications as once you’ve been on them for a while, it’s often difficult to get a good night’s sleep without them.
To avoid the above scenario, I recommend natural sleeping aids as just part of your overall good nutritional plan. Let’s look as several of them.
You’re likely aware of melatonin, serotonin, 5-hydroxy L-Tryptophan (5-HTP), and tryptophan or, at least have heard of them. While they sound very different, especially in ways to get better sleep, they are related to each other.
The sleep process, is a little complicated, but let’s look at it. To go to sleep your body needs tryptophan, which is an essential amino acid. Generally, you need to get tryptophan from an outside source. Once consumed, tryptophan is converted to 5-HTP, which is next converted into serotonin. Are you with me so far (tryptophan > 5-HTP>serotonin)?
In the next step, serotonin is converted to melatonin. This melatonin is really what makes your body’s biological clock run smoothly and tell you when it’s time to sleep and when it’s time to get up. The melatonin produced is released in higher amounts as it gets darker outside, while the amount lessens with more light. Since tryptophan is the only amino acid that can convert to serotonin, it is also the only one that can ultimately up your melatonin. However, as you age the amount of melatonin produced in your body is less than when you were younger. Coupled with stress from bills and other everyday life issues, getting a good night’s sleep is well, critical.
So, we now know that the sleep process starts with tryptophan, which is converted to 5-HTP and then to serotonin, which is converted to melatonin. Melatonin helps maintain our sleep and wake cycle by causing drowsiness and lowering body temperature; it works with the central nervous system to help sync our biological clock. Thus, we do not need a manufactured sleep aid generally, but we need to start the sleep process with tryptophan. Where to we get an outside source of it? That’s simple, there’s lots of natural ones. I’ll several below and describe them. And, there are other things you can do to help you sleep.
Get More Melatonin
Bananas: these contain tryptophan, potassium, and magnesium, which are muscle relaxants. Consume one banana about 30-minutes prior to bedtime. This will give you the needed tryptophan, as well as increase your magnesium levels while simultaneously relaxing your muscles. This will also work well in your meal frequency plan, which is discussed elsewhere on the site.
Cherries: consume about ½ to 1 cup of tart cherry juice just before bedtime. Like bananas it’s a natural sleep aid. It’s full of tryptophan.
Manufactured melatonin supplements – there are many brands on the market. Find a good one and follow the dosing recommendations.
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Warm Milk: although there is the sleep-inducing tryptophan in milk, studies are debatable that it induces sleep as well as bananas but, the main effect is believed to be a psychological one. Most people find a glass of milk just before bed (30 minutes) warm, soothing, and relaxing, which studies show helps a person relax both physically and mentally.
Catnip is a member of the mint family but, it is not just for cats. It has a good sedative effect on people. The compound responsible for catnip’s effects is nepetalactone. While it can make cats frisky and wild, it can help make people relaxed and drowsy. It is best enjoyed in the form of a warm tea 30 minutes before bed with taste of honey. To prepare, add 2 teaspoons of dried catnip (4 teaspoons of fresh catnip) to 8 ounces of boiling water and steep covered for 10 minutes.
Chamomile has been a reliable sleeping remedy for many years. It helps to relax your muscles. It is believed that it contains a substance called apigenin that binds to GABA receptors, which affect your central nervous system and thus, induces sleepiness. However, there are other studies that do not support this theory. But, chamomile is delicious, helps you unwind, and makes you tired. You can buy it from the store or make your own. To make your own chamomile tea, combine ¼ cup of fresh chamomile flowers or 2 rounded tablespoons of dry flowers. If using fresh flowers, use only the flower heads, and compost the stems. Place the flowers in a teapot, and in a separate pot bring about 4 cups of water to boiling. Pour the water in the pot over the flowers. Let steep 5-6 minutes and serve hot. The process is the same if you’re using dry flowers. You can add milk, lemon juice, or honey to taste.
Hops is another good natural sleep remedy, in its natural form, not from beer. Hops is a vine plant that is an excellent remedy for calming nerves and promoting relaxation by making it into a strong tea and drinking just before bedtime. To make it yourself, combine 2 tablespoons of dried hops to 4 cups of boiling water in a sealable glass or metal container to steep for 5 hours. You may need to keep on a low heat or, make it and let it set overnight. Drain it and drink it chilled or hot about 30 minutes before bed. It can also be added to lavender for aromatherapy.
Lemon balm is an age-old herb people have used for centuries. It is used primarily to lift mood, calm, and help you relax, as well as fight off depression. Lemon balm can help you achieve sleep by promoting mental and physical health. Several studies have confirmed its sedative effects; however, it should be noted that too high of a dosage (1800 milligrams) increases anxiety. One of the best ways to consume it is to make your own tea and, you can easily grow you own in your herb garden or small patio pot. Basic preparation combines 2 tablespoons of dried lemon balm or 8-10 tablespoons of fresh lemon balm then, add 2 teaspoons dried chamomile and combine all into about 8 ounces of boiling water – steep about 5 minutes. Consume 30-40 minutes before bedtime.
Magnesium is one of your most vital minerals but, you, like many others, or potentially lacking it. Fast foods and poor nutrition do take their toll. Magnesium helps the functioning of GABA receptors, which is the primary neurotransmitter that calms the central nervous system, relaxes you, and will usually help prepare you for sleep. As with all nutritional components, the best way to increase your magnesium is to eat a balanced diet. However, taking supplements can help. If you take a supplement, do some research to find a good one and as always, follow the recommended dosage rate on the container.
Saint John’s Wort (SJW) is used frequently to help fight depression; it also helps one sleep. The main constituent of SJW is hypercine and is believed to work by reuptake inhibition, which raises the overall concentration of serotonin in the brain. Generally, the more serotonin, the more melatonin is produced in the body so, potentially a better sleep. The easiest way to get SJW is in capsule form, or prepare a strong tea to use as a sleep aid. To prepare it yourself combine 2 teaspoons of dried Saint John’s Wort (herb top/flowers) into 8 ounces of boiling water and steep for about 5 minutes. Add honey and or lemon to taste if you wish and drink about 45 minutes before bedtime.
Valerian is consumed as plant roots used in ways as a sedative and sleep aid. It is thought to work by increasing the amount of GABA (gamma aminobutryic acid), which helps regulate the action of nerve cells to have a calming effect. Because of its calming effect, it is also popular as a natural anxiety remedy. It should be noted that prescription anxiety medication also increases GABA although, much more than valerian. You can get it in capsule form or make your own, but be aware this tea can have a strong odor. Make your own by adding 1 teaspoon of dried valerian root into a tea ball strainer and place into 8 ounces of boiling water. Steep for about 15 minutes.
Other Sleep Improvement Methods
1. Acupuncture – it does work and is believed to open blocked channels called meridians that close off due to stress;
2. Aromatherapy is a good way to help you relax and become drowsy prior to bed, whether it be from a lavender sleep sachet or nicely scented candles. Best of all, research shows that lavender does help slow brainwaves and induce drowsiness;
3. Exercise – get on a regimen and do it regularly. You will help tire the body yet, give it more energy for the next day;
4. Feng Shui – improve yours (you’ll need to do some study on this one, but it is more than just decorating your home – increase your rooms energy with open windows and increased natural light);
5. Improve your nutrition; always eat well and have variety and, get your carbs because your brain works off sugar. Carbs make it easier for tryptophan to cross the blood-brain barrier, which must compete with other amino acids to make it through. The release of insulin in response to carbohydrates directs other amino acids to the muscles, which leaves tryptophan a clearer passage into the cerebro-spinal fluid;
6. Make your bedroom a retreat that will calm mind and body; and
7. Set a schedule, almost as a ritual to help prepare your mind for bed and the next day. Each night, perform a calming ritual such as drinking a cup of hot tea, meditating, light stretching, or reading a book.
I’ve given you a lot of natural remedies to hopefully help you get a better night’s sleep. You do not need to use them all, simply choose two or three that work well for you.
