Poor sleep seriously impacts our lives, yet it can be hard to know how to improve it. James Dixon outlines the most effective and natural supplements for sleep in this informative guide.
Sleep is a complex process that is not fully understood, but its significance for our mood, energy levels, and brain function is universally recognized. While the exact benefits of sleep are still being investigated, it is clear that it rejuvenates our cells, helps remove harmful chemicals from the body (especially the brain), and plays a crucial role in immune function, among other functions.
Lack of sleep, disrupted sleep patterns, or sleep deprivation can greatly impair both mental and physical function, leading to various health conditions such as depression, chronic fatigue syndrome, and fibromyalgia.
Happily, there are plenty of things that we can do to improve our sleep quality. Natural supplementation is one of them.
Sleep deprivation
Sleep deprivation occurs when a person doesn’t get enough sleep, either in terms of quantity or quality.
Many people don’t get sufficient sleep, leading to daytime sleepiness and fatigue and an increased risk from many chronic health concerns.
Insufficient sleep in adults can result in constant yawning, morning grogginess, difficulty concentrating, and mood changes such as irritability. Children, on the other hand, may become moody, have tantrums, and exhibit hyperactivity during the day. They may also take naps, wake up feeling groggy, and struggle to get out of bed in the morning.
The causes of sleep deprivation vary, including staying up late for socializing or entertainment, illnesses, sleep disorders, work-related factors, certain medications, environmental factors, poor sleep hygiene habits, and the demands of parenting, to name just a few.
Lack of sleep can significantly impair performance, leading to reduced alertness, attention span, reaction time, judgment, decision-making skills, and memory. It can also result in fixation on thoughts, mood swings, and decreased work efficiency.
In children and teenagers, sleep loss can cause issues with concentration, behavior, impulse control, depression, and ADHD.
The appropriate amount of sleep varies depending on factors like age, physical activity, and health. Typically, primary school children and teenagers need around nine to ten hours of sleep per night, but social commitments and early school start times can interfere with teenagers’ sleep. For adults, it is generally recommended to get around eight hours of sleep per night, although individual needs can differ.
It’s important to pay attention to your body and get more sleep if you feel tired during the day.
Why go for natural supplements?
You can always go for hardcore sleeping pills that will knock you out and keep you asleep for hours, so why choose to go natural?
Well, partly because sleeping pills aren’t really that good for you. Sleeping pills can extend total sleep duration and reduce night time awakenings, but they disrupt normal sleep patterns, making it difficult to reach deep sleep stages and causing a hangover effect.
The association with an elevated risk of premature death is particularly alarming. As of December 2020, over 24 population-based studies have demonstrated this connection. This could suggest that the use of sleeping pills is simply an indication of stress, anxiety, insomnia, and depression, all of which are also linked to a higher risk of premature death. However the causation works out, though, the correlation should be enough to make you wary.
On the other hand, natural sleep aids can enhance time spent in deeper non-REM sleep, promoting full rejuvenation, with far fewer side effects.
Both prescription and over-the-counter drugs carry risks, including addiction, drowsiness, and impaired coordination, which can be exacerbated by alcohol. It is crucial to avoid driving while under the influence of these medications. The most serious side effects of sedative drugs, whether prescription or over-the-counter, are related to their impact on memory and behavior in the short term, and an increased risk of depression, cognitive decline, and premature death in the long term.
Improving your sleep the natural way
As well as opting for natural supplements to improve your sleep with recommended products such as Dream Flow by Ritual and Flow, there are also plenty of healthy, natural habits you can adopt that should help.
Reduce or even cut out caffeine intake
Improving sleep quality involves identifying and addressing factors that hinder sleep, similar to other health conditions. A common first step for many people is cutting out caffeine. The average person consumes 150 to 225 mg of caffeine daily, which is equivalent to one to two cups of coffee. However, individuals vary greatly in how quickly they metabolize caffeine due to genetic differences in the enzymes involved.
For those struggling with sleep, it is recommended to completely avoid caffeine for seven to ten days. This includes not only coffee, but also tea, chocolate, medications containing caffeine, energy drinks, and other sources. This should have quite a profound effect, allowing to you get to sleep faster, reach a deeper sleep state, and stay asleep for longer.
Do note, however, that the first few days can be rough. Caffeine withdrawal is real and can lead to headaches, nausea, and cognitive impairment, among other symptoms.
Reduce alcohol intake
People with sleep issues should avoid alcohol as it can release adrenaline and disrupt the production of serotonin, which is important for sleep. Additionally, consuming high amounts of sugar and refined carbohydrates or having irregular eating patterns can trigger the body’s fight or flight response, leading to wakefulness.
Cut sugar intake down
Reducing sugar intake is crucial for managing sleep maintenance insomnia, a condition where individuals struggle to stay asleep after a few hours. This type of insomnia is often caused by unstable blood sugar levels throughout the day and night. A low-carbohydrate diet, particularly one that avoids sugar and foods that rapidly increase blood sugar levels, can be highly beneficial.
Keep on top of your stress levels
Stress is our reaction to difficult situations and everyday life. It affects us emotionally, physically, and behaviourally. While the right amount of stress can be helpful and keep us alert and motivated, too much can make us anxious, tense, and disrupt our sleep.