better sleep

lifestyle and nutrient tips

Sleep is a vital component of health, and we all get at least a little shuteye most nights of our lives. But insomnia is rampant and contributes to fatigue, lack of focus, irritability, memory problems, and other dysfunctions.

“Sleep quality is essential, and poor sleep quality contributes to disease and poor health outcomes,” concludes a 2022 study from the journal Nursing Forum. “Good sleep quality has positive effects such as feeling rested, normal reflexes, and positive relationships.”

Supplements can help

There are several nutrients and supplements that can help. A 2022 study evaluated the effects of ashwagandha root extract on healthy sleepers and those with insomnia. Both groups showed significant improvement after the eight-week trial.

Supplemental melatonin (a natural hormone) has been shown to shorten the time it takes to fall asleep and can foster deeper sleep as well. Two to three milligrams (mg) “is often considered an appropriate” dosage, reports the Sleep Foundation. The American Academy of Pediatrics recommends parents speak with a pediatrician before giving their children melatonin.

Several studies have found improvement in insomnia symptoms from the mineral magnesium. In one trial, older adults with insomnia took either 500 mg of magnesium or a placebo daily for two months. The magnesium users had significantly better outcomes.

Chamomile tea brings about a mild sedative effect that can lead to better sleep. Lemon balm and passion flower can produce similar benefits.

An amino acid in green tea known as L-theanine promotes relaxation and may help reduce anxiety. These effects can have a positive effect on sleep and cut down on drowsiness the following day. L-theanine is available as a supplement.

You gotta move to snooze

Aerobic exercise can help you sleep, but avoid it too close to bedtime as it can lead to overstimulation.

A low-impact daily physical activity as simple as walking can improve the quality of sleep you get each night. One four-week study that used Fitbit devices for recording steps found that the middle-aged women who walked more than their counterparts in the study had better sleep quality. On the days that participants walked longer than their average, they not only achieved better quality of sleep, but they also slept for longer.

Relax!

Turning off electronic devices an hour or more before bed can make you less wired and more ready to sleep. Reading or listening to soft music is a good strategy for unwinding. Meditation and gentle breathing exercises can help too. Cutting down on sugar and caffeine may also help. ●

SELECTED SOURCES “Clinical evaluation of the pharmacological

impact of ashwagandha root extract on sleep in healthy

volunteers and insomnia patients . . .” by D. Langade et al., Journal of Ethnopharmacology, 1/21 • “Effects of an intervention with drinking chamomile tea on sleep quality . . .” by S.M. Chang and C.H. Chen, Journal of Advanced Nursing, 2/16 • “Melatonin and sleep” by Eric Suni, Sleep Foundation, 4/8/22 • “Over-the-counter agents for the treatment of occasional disturbed sleep or transient insomnia . . .” by L. Culpepper and M.A. Wingertzahn, Primary Care Companion for CNS Disorders, 12/31/15 • “Sleep, circadian rhythms, and Type 2 diabetes mellitus” by G. Parameswaran and D.W. Ray, Clinical Endocrinology, 1/22 • “Sleep quality: An evolutionary concept analysis” by K.L. Nelson et al., Nursing Forum, 1/22 • “Walk to a better night of sleep . . .” by A.N. Sullivan Bisson et al., Sleep Health, 10/19