Are You Suffering From A Sleep Disorder? Here’s How to Improve Your Condition

Did you know over 70 million Americans suffer from a sleep disorder and about half of all adults experience occasional bouts of insomnia? Lack of sleep has been shown to increase the risk of heart disease, depression, Alzheimer’s disease, and other health issues.

We will be discussing sleep A LOT but here are a few tips:

Melatonin is a hormone produced by the pineal gland and is release-driven by the circadian clock. Melatonin levels tend to be higher in the evening, allowing us to sleep while lower in the morning when it is time to rise and shine. As we age the body makes less melatonin. Melatonin has been found to be helpful in the time-release form for those who work the night shift or experience jet lag.

Deficiencies of Magnesium minerals have been linked to insomnia and sleep disorders. It is believed to assist in proper sleep maintenance and suppress cortisol, the stress hormone. Magnesium is also shown to help in the production of melatonin and regulation of the relaxation neurotransmitter known as GABA.

Lavender is a plant that has been known to promote calmness and sleep. It has compounds that reduce anxiety by interacting with neurotransmitters and the parasympathetic system, the calming version of the fight or flight system. Dispensing it as oil has been shown to improve sleep quality and duration while shortening the duration to fall asleep.

Valerian is a herb that has been used to treat anxiety, stress, and insomnia. It is rich in compounds known as valerenic acids and valepotriates; they are thought to promote sleep by affecting GABA and serotonin.

Lemon balm is a member of the mint family and has been reported to influence neurotransmitters like GABA and serotonin to promote sedation and calmness. Research suggests lemon balm may reduce anxiety, stress, promote sleep and decrease restlessness.

5-HTP is naturally produced in the body and is involved in the production of serotonin and melatonin. 5-HTP has been found to be effective in reducing anxiety and improving mood. Studies suggest it is more effective when used with GABA.

Curcumin is the active component in turmeric and can help with sleep disorders that are caused by chronic pain. It may also be effective in treating depression and anxiety.

L-theanine is an amino acid found in green tea, it has been found to reduce stress and anxiety, promote relaxation, ease depression, and encourage sleep. Some studies suggest that L-theanine may help people with certain psychiatric or cognitive conditions as well.