This article is contributed by CLINIVITA SLEEPEEZE Capsules
If it’s 2 AM and you’re reading this article in hopes of finding a solution to your endless tossing and turning, you’re not alone.
62% of adults around the world say they don’t sleep as well as they would like. As many as 67% of adults report sleep disturbances at least once every night (Philips Global Sleep Survey, 2019).
The Centers for Disease Control and Prevention (CDC) in the United States of America has recently deemed insufficient sleep a public health epidemic. Getting enough quality sleep is not merely “nice to have”, it is an essential contributor to good health. When we are deprived of good quality sleep on a consistent basis, we not only feel fatigued but also become forgetful and have a hard time concentrating. Chronic sleep deprivation, or insomnia, can be a major factor contributing to weight gain, high blood pressure, and a precursor for diabetes, and heart disease.
The Impact of Sleep Deprivation on your Health
Simply put, the less people sleep, the more they are generally found to weigh. Scientific reports identify several biological reasons linking sleep to weight gain and suboptimal health pattern. When you do not get enough sleep, your body produces more ghrelin – the “appetite hormone” – which tells your brain it’s time to eat. Conversely, your body’s level of leptin – the ”fullness hormone” – plummets, slowing the brain’s ability to recognize it’s time to stop eating.
A study by the US National Institute of Health shows how lack of sleep also changes how your body processes and stores carbohydrates, alters its hormone levels, and reduces your body’s response to insulin, lowering energy levels and causing weight gain. A recent study also showed subjects developed high blood pressure and higher levels of cortisol – the “stress hormone”- both of which were reversed when participants returned to adequate levels of quality sleep.
How Much Sleep is Enough Sleep?
Healthy People 2030 (an initiative of the U.S. Department of Health and Human Services) reported only 67.5% of adults to get sufficient quality sleep. A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society recommends the following:
- Adults should sleep at least 7 hours per 24-hour period to promote optimal health
- Sleeping more than 9 hours may be appropriate for young adults, those who are ill, or those recovering from a sleep debt
It is important to note, however, that these sleep levels do not account for the time it takes to fall asleep.
Do Naps Help or Hurt the Ability to Get a Good Night’s Sleep?
Napping can be part of the equation for achieving a minimum of 7 hours of sleep each 24-hour period, and research indicates napping does not have an adverse effect on sleep quality. In fact, structured naps are recommended for shift workers to improve alertness. If you will be up later than normal, a brief nap (up to 30 minutes) can help.
Best Habits for Better Sleep
The best way to improve the quality of your sleep – falling asleep quicker and staying asleep – is to adopt an approach that addresses both the external and internal factors contributing to poor sleep. Externally, establish habits that remove impediments and ensure your body is getting the nutrients internally that make you sleep better more naturally.
- Create a sleep-friendly environment
The key to a healthy, sleep-friendly environment revolves around comfort and light- or more specifically, the absence of light. Sunlight affects your circadian rhythm – your inner body clock. Exposure to light at night can throw off your body clock by sending specific messages to the brain that make it more difficult to fall asleep and others that make you feel more alert.
Your eyes feature specialized cells that, when stimulated by sunlight, cause chemical reactions in the body to make you feel physically alert, delaying the onset, duration, and the quality of your sleep. Even the blue and red LED lights on electronic devices in the room delay the release of your natural melatonin, making it more difficult to fall asleep and sleep deeply. Avoid bright screens for at least an hour or two before bedtime to get your eyes – and body – conditioned for a night of healthy sleep. And yes, that includes the bright screen of your smart phone.
- Consume foods that help – and do not hurt – your ability to sleep
Caffeine, alcohol, heavy or fatty meals and tobacco often disrupt your sleep and prevent good sleep quality. Contrary to conventional thinking, alcohol may make you feel more relaxed and appear to help you fall asleep more quickly. But it often reduces the quality of your sleep later in the night.
In the evening before you go to bed, choose foods that promote sleep by increasing the serotonin levels in your body. Tryptophan, an amino acid in many forms of protein, increases serotonin levels and is found in foods such as:
- Fish
- Chicken
- Turkey
- Bananas
- Low-fat dairy
- Nuts and seeds
Avoid foods high in sugar and saturated fats, such as cookies, candies, and chips, which can reduce your levels of serotonin. And don’t keep yourself up at night with heartburn associated with heavy meals. Keep evening meals light to sleep better.
- Sleep better with regular exercise
The 2018 Physical Activity Guidelines Advisory Committee Scientific Report presents strong evidence that moderate to vigorous physical activity helps you fall asleep faster and get up in the morning easier. It also helps you stay more alert throughout the day.
In terms of the time of day best for exercise, most find it is better to work out in the morning or afternoon for a longer, deeper night’s sleep. While low-intensity exercise in the evening doesn’t interfere with sleep quality, a 2019 review published in Sports Medicine concludes higher-intensity workouts can delay the onset of sleep if completed less than an hour before bedtime.
- Best Natural Supplements for Better Sleep
Vitamin deficiencies are often a little-known contributor to unhealthy sleep patterns and poor sleep quality. Supplementing your diet with vitamins and nutrients such as selected Vitamin Bs and Magnesium can help create significant improvements in your ability to sleep better.
The B Vitamins or “Vitamin ZZZZs”
Studies have shown that poor sleep quality and short duration are correlated with low levels of selected Vitamin Bs in the body. Certain Vitamin B receptors and enzymes that control its activation and degradation are located in the areas of the brain associated with sleep regulation. Selected Vitamin Bs are also involved in the pathways that support the production of melatonin, the naturally-occurring enzyme needed for the regulation of circadian rhythms and sleep.
Magnesium
Magnesium is a dietary mineral naturally present in food and often added to processed foods. It is used throughout the body and is present in our bones, soft tissue, and blood. Older adults are more at risk for magnesium deficiency, and one of the mineral’s many roles is sleep regulation. Research suggests that supplemental magnesium may help reduce insomnia in adults. It may also reduce excessive daytime sleepiness in adults.
Many people prefer natural sleep supplements because they have fewer side effects than prescription sleep medications. They also appeal to people who prefer natural products, or are concerned about the addictive potential of prescription sleep aids.
Ashwagandha (Withania somnifera)
Preliminary research has found that ashwagandha may help people fall asleep faster, spend more time asleep, and experience better sleep quality. After taking ashwagandha for six weeks, participants in one actigraphy -based study described their sleep as being 72% better, on average.
Several compounds present in ashwagandha may be responsible for its sleep-promoting effects. Researchers have proposed that the triethylene glycol naturally present in the herb may bring on sleepiness. Other researchers propose that ashwagandha acts on GABA receptors, which are a key part of the sleep-wake circuit. There are likely additional undiscovered compounds that contribute to ashwagandha’s apparent therapeutic effects.
Ashwagandha’s main active ingredients are withanolides, which are believed to carry a host of benefits including the ability to ease stress. Stress has been linked to poorer sleep quality and excessive daytime sleepiness. If taking ashwagandha before bed helps you relax, this may be another way by which it promotes better sleep.
Passion Flower (Passiflora incarnata)
The Passion flower vine is native to the Americas and has historically been used as a sedative by multiple indigenous cultures. In one clinical study focused on generalized anxiety disorder, Passion flower’s calming effects were comparable to a commonly prescribed sedative. Passion flower may also improve sleep quality and make it easier to fall and stay asleep.
Extracts and tea are both common forms of passionflower people use. Both have been used in research settings, so choosing between them is a matter of preference. While research into this supplement shows potential benefits for anxiety and insomnia, there is no conclusive proof of its efficacy in teas.
Lavender (Lavandula angustifolia)
Clinical studies have proven in both men and women, the intake of lavender increases the percentage of slow-wave (deep) sleep. In women, the use of lavender increases stage 2-light sleep and decreased REM sleep. The length of time to the first waking in the night in women (wake after first onset sleep latency) was also increased.
Slow-wave sleep (NREM) is deep sleep, imperative for human survival. During slow-wave sleep, brain metabolism and general levels of activation, slow down to around 75% of their normal levels when awake. Slow-wave sleep is important for memory consolidation.
REM sleep – associated with rapid eye movements – is the time in the sleep cycle when the thalamus is active. This is when dreams occur. REM sleep occurs in short bursts during the night, lasting around 10 minutes.
A lowering of REM sleep could be a sign of a resting brain. Notably, when REM sleep was reduced, there were then longer periods of deeper, slow-wave sleep. Study participants liked using lavender and reported feeling more energetic in the mornings.
German Chamomile Flower (Matricaria recutita)
German chamomile has been used to treat sleep problems since ancient Egypt. Clinical studies and meta-analysis have proven that German chamomile may soothe anxiety and improve sleep quality, although researchers are not clear on why it might have these effects.
The most common preparations of German chamomile are capsules, tincture, and tea. Although there is another variety called Roman chamomile, most research has focused on the German type.
Lemon Balm Leaves (Melissa officinalis)
Lemon balm (Melissa officinalis), a member of the mint family, is considered a calming herb. It was used as far back as the Middle Ages to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion (including gas and bloating, as well as colic). Even before the Middle Ages, lemon balm was steeped in wine to lift the spirits, help heal wounds, and treat venomous insect bites and stings. Today, lemon balm is often combined with other calming, soothing herbs, such as German chamomile, Passion flower and Lavender, to promote relaxation.
Several studies show that lemon balm combined with other calming herbs (such as German chamomile, Lavender and Passion flower) helps reduce anxiety and promote sleep. Few studies have examined lemon balm by itself, except for topical use. For example, in one study of people with minor sleep problems, 81% of those who took an herbal combination of German chamomile and lemon balm reported sleeping much better than those who took a placebo.
contributed by Nutritionist Dr Alexander Roth, MD (a.roth@clinivita.pro)
Our CLINIVITA SLEEPEEZE Capsules
SLEEPEEZE is a specialist combination night-time blend, with synergistic herbal, amino acid, vitamin and mineral ingredients for calm nights and refreshed, energised mornings. This food supplement combines Ashwagandha, Passionflower, German chamomile flower, Lemon balm leaves, L-Taurine, L-Theanine, 5-HTP and Lavender with Vitamin B3 Niacin (as Nicotinamide), Vitamin B5 Pantothenic Acid, Vitamin B6 Pyridoxine, Vitamin B7 Biotin and Magnesium.
- Suitable for Vegan
- Made in the UK
- Made to GMP Standards
- Gentle on the Stomach
CLINIVITA SLEEPEZE Capsules contain
- Ashwagandha (Withania somnifera)
- Passion Flower (Passiflora incarnata)
- German Chamomile Flower (Matricaria Recutita)
- Lemon Balm Leaves (Melissa officinalis)
- Lavender (Lavandula angustifolia)
- Vitamin B3 Niacin (as Nicotinamide)
- Vitamin B5 Pantothenic Acid
- Vitamin B6 Pyridoxine
- Vitamin B7 Biotin
- Magnesium
