Catch your zzz's

 

Rest your head with these natural solutions for sleep.

 

By Rob Ayoup, ND

 

Given that we spend roughly one third of our lives sleeping, surely a nightly tossing-and-turning session can affect your well-being. Fortunately, there are natural therapies that can help save your sleep.


SLEEPY SUPPLEMENTS

Natural aids include a variety of supplements such as valerian and melatonin. Valerian root contains valerenic acids, which enhance the effects of GABA, a brain chemical responsible for sedation and anxiety-reduction. Unlike some prescriptions, valerian does not lead to morning fogginess, however, you might need to take it for a few weeks to before you reap the benefits. (Valerian is not recommended for those already taking prescription anti-anxiety medications.)

Melatonin supplements provide an interesting story, especially since melatonin is a natural sleep-promoting hormone that sits in a gland connected to our eyes. Once the sun goes down and light is absent, our eyes send this signal to the gland, which stimulates the release of melatonin. Generally, the sublingual form of melatonin may help people with difficulty falling asleep, whereas the swallowed tablet/liquid forms may help those having trouble maintaining sleep throughout the night.

 

Bonus tip

Try wearing cotton mittens and socks to bed. This will help you decrease nighttime scratching while keeping your skin super soft.

 

Some of the more unique sleep aids include L-Theanine, 5-HTP and passionflower. L-Theanine is an amino acid found in green tea. It is believed to influence the levels of brain chemicals in producing a relaxant effect. Interestingly, it may enhance alpha-wave activity in the brain, the same brainwave activity seen when engaged in meditation. (L-Theanine is not known to have any major drug interactions.)

Moreover, 5-HTP is a hormone that the brain converts into serotonin and eventually into melatonin. Research shows that it increases the time spent in deeper sleep. (Since 5-HTP infl uences serotonin levels, it’s not recommended for those already taking anti-depressants.)
Passion flower is an herb historically used by the Aztecs for its sedative and pain-relieving eff ects. It contains two groups of active ingredients: the harman alkaloids and fl avonoids. e fl avonoids have sedative eff ects on their own, while the harman alkaloids seem to prevent the breakdown of 5-HTP/serotonin, indicating that combining 5-HTP with passionfl ower may produce a greater eff ect. ( ose on anti-depressants should talk to their healthcare provider before using passion flower.)

Not to mention, lifestyle changes can help you rest your head at night. A moderate exercise routine will not only reduce your stress, but also improve your quality of sleep. Furthermore, consider reserving your bedtime as purely time for yourself; put your paperwork away, don’t open your mail and turn off the TV when you fall into bed. If you associate your bed with rest and not other things, you might fi nd it easier to fall asleep.

Pregnancy tips

Sleep during pregnancy can be disturbed by nausea, vomiting, bathroom breaks and lower back pain. For all the expectant moms out there, check out this list of key lifestyle and treatment reco mmendations for a good night’s rest: • Position yourself. If you’re in your third trimester, the National Sleep Foundation recommends that you sleep on your left side. This allows for the best blood fl ow to the fetus and to your uterus and kidneys. • Acupuncture. Thought this was only good for pain? Think again. Clinically, it is a treatment for sleep, especially during pregnancy due to its safety and effectiveness. Changes in brain transmitters during an acupuncture session, such as GABA, may help explain the relaxing effect. • Relax. Consider some self-help techniques to keep you calm and cool. Also, try taking a warm bath with lavender oil. Lavender is not only known for its soothing aroma; many believe that it’s also suitable for easing pain.