Polygala Tenuifolia is a potent nootropic that’s been praised for centuries in traditional Chinese medicine, with a rich history dating back to its frequent mentions in the medical encyclopedia Zhong Hua Yi Dian.

Through its history, users noted the incredible benefits they experienced from supplementing with it. Now, with science in our armor, we’re learning more and more about its neuro-protective properties.

We’re starting to understand more about its antioxidant and anti-inflammatory behaviors, and how it supports us with anxiety, stress, depression and sleep.

It’s even shown promise in the fight against age-related cognitive disorders like Alzheimer’s and Parkinson’s.

I’ve put together a guide here on all things Polygala Tenuifolia, from what it does and how it works, to side effects and cautions, so that you can be sure it is a nootropic that’ll benefit you safely.

An Introduction To Polygala Tenuifolia

Known for its impressive nootropic properties, Polygala Tenuifolia is a powerhouse in its category. What gains it the most attention is the alleviating effects it has on us for stress and anxiety.

These are hugely damaging symptoms for so many of us today. A large UK study reported a worrying 74% of people felt so stressed, that they were unable to cope or felt overwhelmed. In the same study, 61% reported anxiety.

Stress and anxiety have a bidirectional relationship with depression, meaning one can exacerbate the other.

An example of this is a study that showed that 84.4% of university students were stressed and 88.4% were suffering with anxiety, leaving 75% of them feeling depressed.

These figures are really concerning to read, and quite sad. Life can be tough, and we’re faced with increased demands, challenges, and information overload more than ever before.

If you think you may be depressed, it’s crucial you reach out to someone who is professionally trained and can guide you along the best pathways and support.

I can’t give advice on depression, unfortunately. But what I can do is tell you a little about what we know of Polygala Tenuifolia, and how it appears to help calm our minds to function with focus and patience, and even prevention of cognitive decline.

Holding a mini catalog of active components ranging from saponins, ginsenosides, oligosaccharides, to alkaloids and flavonoids, Polygala Tenuifolia shows some remarkable nootropic abilities.

Where Polygala Tenuifolia Can Help

If you have oxidative stress, neurotransmitter dysfunction, increased cortisol levels, and inflammation, you’re much more likely to suffer with:

• Anxiety
• Depression
• Memory loss
• Obesity
• Insomnia

There are a number of clinical studies and user reports that show supplementing with Polygala Tenuifolia can relieve these symptoms and prevent neurogenerative disease.

Polygala Tenuifolia For Stress and Cognition

Polygala Tenuifolia functions as a monoamine oxidase inhibitor (MAOI), and these inhibitors are known to increase the utilization of dopamine and norepinephrine in the brain, helping to enhance mood, arousal, alertness, and energy levels. And when we experience all these benefits, we often see improvements in learning and memory.

This incredible herb also contains compounds such as tenuifolisides and 3,6-disinapoylsucrose, which contribute to improved congition. They foster an increase in brain-derived neurotrophic factor (BDNF) and suppress the abundance of pro-inflammatory cytokines, such as TNF-alpha and IL-1beta, which are often associated with cognitive decline.

Notably, the saponins found in Polygala Tenuifolia stimulate the activation of a BDNF receptor called TrkB. Their role is game-changing, considering they prevent the reduction of NMDA receptors in aged individuals, therefore supporting important cognitive functions like learning and memory.

Also helping our memory enhancement, Polygala Tenuifolia’s action on acetylcholine (a neurotransmitter crucial for learning and memory) and upregulation of BDNF facilitates more robust synaptic transmission in the hippocampus, the part of the brain essential for memory storage.

Polygala Tenuifolia For Sleep

Sleep plays a huge part in our overall well-being and cognitive performance, and Polygala Tenuifolia has long been glowing as an effective remedy for sleep issues. Different clinical studies (albeit mostly animal-based so far) have recognized its effectiveness in improving sleep.

The herb’s potential can be attributed to a notable active component, Senegenin. This unique compound can help increase levels of GABA and acetylcholine (the neurotransmitters associated with sleep) in various brain regions.

As a result, the use of Polygala Tenuifolia imitates natural sleep patterns, enhancing both non-rapid eye movement (NREM) and rapid eye movement (REM) phases of sleep.

Polygala Tenuifolia For Memory

Evidence spanning way back to the traditional text of the Zhong Hua Yi Dian right up to contemporary research validates Polygala Tenuifolia’s memory-enhancing attributes.

A double-blind, placebo-controlled trial conducted in South Korea involving around 50 elderly individuals showed that supplementing with Polygala Tenuifolia significantly bolstered short-term memory and recall.

More interestingly, researchers found that the herb acted as a monoamine oxidase inhibitor (MAOI). We’ve seen already how this increases dopamine and norepinephrine utilization in the brain, and paves the way for enhanced learning and memory.

Polygala Tenuifolia Recommended Dosage

Between 100mg to 300mg, taken no more three times a day.

Always start with a low dose and assess your response. Children can also supplement at the same dose.

Always seek professional medical advice before starting any new supplement regime, especially if you’re taking medication, have a medical condition or concern, or are pregnant, or supervising a child.

What Is It Like Supplementing with Polygala Tenuifolia?

Users report that they very quickly and quite simply feel happier when supplementing with Polygala Tenuifolia.

Generally, it does get to work fast. While many nootropics can take a good few weeks to really settle in (with best results after a couple of months), you’ll often see best results from Polygala Tenuifolia after only week one or two, and often feel calmer and more focused from day one.

Users have even reported that when taking Polygala Tenuifolia sublingually, they drop the overbearing feeling of negativity within less than a minute. This relief from stress and anxiety can be incredibly helpful in aiding sleep, with many saying it is the most effective nootropic they’ve used for it.

The feeling of supplementing with Polygala Tenuifolia has been described as ‘mental space’. A mindfulness that allows to observe, and more easily identify and mitigate negative thought patterns.

For most users, Polygala Tenuifolia shows crystal clear improvements – less stress and anxiety, more calm and focus, and an enhanced ability to learn and memorize without the debilitating negative effects of stress blocking cognitive pathways.

However, like any nootropic supplement or indeed anything at all, we all have our unique thresholds and tolerances – so pay close attention to how you respond, and stop taking immediately if the effects are at all negative.

Polygala Tenuifolia Side Effects

Polygala Tenuifolia is considered non-toxic. However, staying true to the mantra of “no cure-all”, Polygala Tenuifolia does indeed have some associated drawbacks. As we know, any substance, natural or synthetic, may cause adverse effects in certain people.

One of the side effects reported with Polygala Tenuifolia use is gastrointestinal upset, while a small number have reported symptoms such as nausea, vomiting, diarrhea, and mild indigestion.

While these side effects are not particularly severe, they could cause discomfort and inconvenience.

As with all nootropics, I recommend you start with a low dose and observe how your body reacts first. Your own personal response to Polygala Tenuifolia or indeed any supplement can be affected by various factors including your age, overall health, and any other medications you might be taking.

This is why it is so important to seek professional advice unique to you before starting any new supplement. While Polygala Tenuifolia has been safely used in traditional Chinese medicine for centuries, the lack of extensive human clinical trials means that there might be unforeseen risks associated with its use.

Polygala Tenuifolia Summary

Polygala Tenuifolia really is quite a good nootropic. This herb is an ally against the most common mental disruptions so many of us have to live with, relieving us from the chains of anxiety and stress.

We have plenty of user testimonials evidencing Polygala Tenuifolia’s efficacy with real-life results that, without sounding melodramatic, can be life-changing. And it’s exciting to see building scientific evidence as we learn more and more about this incredible nootropic.

However, despite its rich history in traditional medicine, knowledge, respect and responsibility reign supreme – and whilst human studies remain limited, we must continue to tread with caution.

Seek medical advice first, and dose carefully to ensure you experience only the incredibly positive effects Polygala Tenuifolia has to offer.

Sources:

• https://www.mentalhealth.org.uk/explore-mental-health/statistics/stress-statistics
• https://www.webmd.com/depression/features/stress-depression
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7372668/

Jason Mills

We all need sleep – an adequate amount is part of the backbone of a healthy lifestyle. However, plenty of us struggle to get to sleep for a wide range of reasons – anxiety, caffeine overconsumption, poor sleep hygiene, to name just a few. There are plenty of pharmaceutical drugs that can help; but these are often overkill, require a prescription, and come with various unwanted side effects.

Far better, for many of us, to work with natural remedies and alternatives, like gummies. They are a tasty, convenient option for promoting relaxation and supporting restful sleep with the use of solely natural ingredients.

However, there are plenty out there. Some are snake oil. A lot of them are, in fact. They don’t work and cost a bomb. Others are middling, whilst a few are absolutely outstanding. I thought I’d pick a few of these outstanding ones to show you today, and compile a comprehensive a list of the best sleep gummies to buy.

Quick Verdict: Best Sleep Gummies

Go with UCHEWS Sleep Gummies. They are brilliant, boasting a carefully formulated blend of scientifically backed ingredients like melatonin, chamomile, and L-theanine. They will give you effective sleep support without causing grogginess or any of the nasty side effects that harsher treatments can bring to bear.

They are made in FDA-approved facilities and come free from anything artificial, free from common allergens, free from anything nasty.

UCHEWS Sleep Gummies prioritize quality and safety. Users rave about the gentle and calming sleep experience, waking up refreshed and ready for the day. I concur. Heartily.

Check Latest Deals On UCHEWS Sleep Gummies

How gummies can help with sleep

Gummies can help with sleep in several ways.

First, gummy supplements will often contain ingredients boasting sleep-inducing, relaxing properties, like melatonin, chamomile, and L-theanine. Melatonin helps to regulate the sleep-wake cycle. Chamomile has calming effects and can promote relaxation. L-theanine, an amino acid, helps reduce stress and improve sleep quality.

As well as this, gummies are a lovely way to take any supplement. Just ask my three-year-old daughter – she can’t get enough of the vitamin gummies we give her every morning! Indeed, plenty of adults find it easier to take gummies compared to swallowing pills or measuring liquid doses. Gummies are also available in various flavors, many of which can be lovely, making them a sustainable option for anybody struggling with the taste of other sleep aids.

Finally, gummies are often made with high-quality, natural ingredients and undergo strict quality control measures. Certainly, the gummies on this list are all top-drawer, with excellent natural ingredients and manufacturing processes backing them up.

Reputable brands prioritize safety and take steps to ensure that their products are free from common allergens and artificial additives. This makes gummies a suitable choice for a really very broad range of users, including most people with any kind of dietary restrictions or sensitivities.

Do note, however, that sleep gummies’ efficacy can vary depending on the individual. It’s also important to identify the root cause of this. If you’re struggling to get to sleep, you should always consult your healthcare provider, who will be able to treat you according to your personal history, needs, and circumstances. The chances are, though, that sleep gummies will play a large role in any kind of treatment plan.

Our top gummies for sleep

Here are the four best sleep gummies I’d recommend, all with a little something different to offer, but all aiming for high quality and effectiveness in helping you slumber back into a healthy, nourishing sleep pattern.

UCHEWS Sleep

UCHEWS Sleep gummies are a natural and effective solution for improving sleep quality. Whether you struggle with insomnia or simply have trouble winding down at night, they offer a convenient and tasty solution to support your sleep habits, as any good gummy should.

In fact, they tick pretty much every box for making a good gummy, acting as a bit of a blueprint, to me, for what a good gummy should be. UCHEWS Sleep gummies contain a blend of natural ingredients designed to promote relaxation and help you fall asleep faster.

Melatonin is one of these key ingredients. A hormone naturally produced by the body that regulates the sleep-wake cycle, we will see melatonin cropping up in this list time and time again.

Melatonin levels rise in the evening to promote sleepiness and decrease in the morning to promote wakefulness. Supplementing with melatonin can help your body to better regulate sleep patterns and improve overall sleep quality.

In addition to melatonin, UCHEWS Sleep gummies contain other natural sleep-promoting ingredients, like chamomile and lemon balm extract. Chamomile is a traditional herbal remedy known for its calming and relaxing properties, while lemon balm extract has been shown to improve sleep quality and duration.

Again, UCHEWS Sleep gummies serve as a bit of a prototypical example of what a sleep gummy should be, so we will see these ingredients quite a lot in this list.

UCHEWS Sleep gummies go further than this basic DNA, however. For example, they also contain L-theanine, an amino acid found in green tea. L-theanine has been shown to promote relaxation and reduce stress levels – you will often see it in common, high-quality nootropic supplements as a result.

The combination of melatonin, chamomile, lemon balm, and L-theanine in UCHEWS Sleep gummies creates a synergistic effect that supports healthy sleep habits. This should all lead to improved sleep quality, reduced time to fall asleep, and more restful sleep.

They are easy to take and have a delicious natural berry flavour that makes them an enjoyable part of your nighttime routine. In fact, you might struggle to stop at the recommended doses, especially if you have a sweet tooth and a childish hankering for penny sweets (guilty). Everything included is gluten-free and vegan, making UCHEWS Sleep gummies suitable for a wide range of dietary preferences.

They are my favorites. They don’t reinvent the wheel – that’s hard to do and pretty much unnecessary. However, they do exemplify it. They show us all everything that a sleep gummy can be when done near perfectly.

Nature Made Melatonin

As we’ve seen, melatonin is a big deal in the sleep supplement world. Nature Made Melatonin turns this up a bit. It offers a natural and effective way to help you nod off more easily and better regulate your sleep-wake cycle.

Melatonin is a hormone produced by the body naturally, primarily in the pineal gland. It plays a crucial role in regulating the sleep-wake cycle, signalling to the body when it is time to sleep and when to wake up.

However, plenty of factors can disrupt this delicate balance, leading to difficulty falling asleep or staying asleep. Nature Made Melatonin provides an exogenous source of melatonin that can support a healthy sleep routine.

This comes as a controlled dosage of melatonin, ensuring that you receive the appropriate amount to benefit your sleep patterns. Take it before bed to help reduce the time it takes you to fall asleep and minimize the potential for waking up throughout the night.

Nature Made have form – their supplements are often winners, with proven track records in the modern marketplace. They are actually a bit of a renowned brand, known for their high quality and commitment to purity.

Their melatonin supplement is no exception – it’s tested regularly for potency and quality control to make sure that you are taking what you want to be taking, nothing more and nothing less.

Nature Made Melatonin is simple. It gives you a good, quick hit of pure melatonin with no fuss. I’ll come clean here, though – it’s not as nice a supplement to take as the others on this list. It’s kind of boring, in fact, and a bit iffy as to whether it should be on a list of gummies at all.

But honestly, it’s incredibly easy to take, requiring only one serving about thirty minutes before bedtime. This makes it an excellent choice for those looking for a hassle-free way to support their sleep without any additional complications, and it is incredibly high quality. I felt, in the end, that I couldn’t leave it out.

ZzzQuil Pure Zzzs

ZzzQuil Pure Zzzs is, apart from anything else, one of my favorite-named over-the-counter sleep aids going. Who doesn’t want that bottle in their cupboard? ZzzQuil Pure Zzzs… it’s solid, right?

Marketing aside, ZzzQuil Pure Zzzs is also good – really good, in fact. It gives you a blend of natural ingredients designed to promote relaxation and support healthy sleep patterns. Once more, we see that UCHEWS Sleep Gummies DNA come out. Firstly, it gives you a good hit of melatonin. As we’ve seen, this sleep hormone should help you to fall asleep far more easily and help your body to better regulate its sleep-wake cycle.

In addition to melatonin, ZzzQuil Pure Zzzs also contains other calming ingredients such as chamomile, valerian root, and lavender. These natural botanicals have known sedative properties and have been traditionally used to promote relaxation and ease tension before sleep.

ZzzQuil Pure Zzzs comes in various forms, including liquid gels, gummies, and liquid, offering options that cater to individual preferences. This is terrific – gold star to ZzzQuil, here. I love to see this kind of utility offered to customers.

The liquid gels and gummies are easy to take and have a pleasant taste, making them a convenient bedtime routine addition. Of course, though, I’m a sucker for gummies, so this is the direction I’d always go.

So, then, with ZzzQuil Pure Zzzs you get a potent kick of melatonin, with all of the benefits melatonin implies, with added botanicals for added potency, in a really easy, very pleasant couple of formats. They really have come up with something good, here.

Final Verdict

I really do like the concept and form of sleep gummies. I like sleep supplements more broadly – in fact, there are few days that go by that don’t see me using ashwagandha and the like in one form or another. Melatonin is pretty broadly respected for its role in bolstering sleep quality and allowing you to drop off far more quickly, far more smoothly.

Add a flavored gummy to this – take a sweetie, in effect – and things only get better!

So, if you’re going to go with a sleep supplement, go with a high-quality gummy that gives you a good blend of melatonin and botanicals. The product that best fits this brief for me has to be UCHEWS Sleep Gummies. These delicious and effective gummies have proven to be a game-changer for anybody looking for a natural and convenient sleep aid.

UCHEWS Sleep Gummies are meticulously crafted with a blend of scientifically justified ingredients – that melatonin mixed with chamomile and L-theanine is a stroke of genius. These ingredients are all known for their sleep-inducing properties.

Melatonin helps regulate the sleep-wake cycle, promoting a better sense of sleepiness when needed. Chamomile has calming effects that can ease anxiety and promote relaxation. L-theanine is an amino acid that helps reduce stress and enhance the quality of sleep.

What truly sets UCHEWS Sleep Gummies apart from the competition is the attention to detail in every aspect of the product. Manufactured in FDA-approved facilities, UCHEWS ensures strict adherence to quality standards and uses only premium ingredients. The gummies are free from artificial colors, flavors, and common allergens, making them a suitable choice for a wide range of individuals, including those with dietary restrictions or sensitivity.

They are easy and delicious to take, work incredibly well, enjoy a robust clinical underpinning, and are dosed and priced almost perfectly. I would take them over pretty much any other sleep gummy – and, as we have seen, there is some really solid competition out there.

FAQs

Are sleep gummies as effective as other forms of sleep aids?

Sleep gummies are not a replacement for prescribed medication. However, they are as good as, if not better than, plenty of common sleep supplements.

Sleep gummies can be just as effective as other forms of sleep aids, such as capsules or liquids, as they contain similar active ingredients in appropriate, usable doses amounts. I would recommend them to anyone as a first port of call.

Do sleep gummies cause any side effects?

Sleep gummies may have mild side effects depending on their ingredients. This can include the likes of morning grogginess, drowsiness, or an upset stomach in some cases. However, these cases should be rare and very mild. On the whole, ingredients are all natural and safe – the ingredients in the above list certainly are.

Do note that you should always follow the recommended dosage and consult a healthcare professional if you have any concerns.

Can I take sleep gummies every night?

You shouldn’t take sleep gummies as a matter of course. Rather, they are typically designed for occasional use and should not be taken every night in the long run.

If you consistently experience sleep difficulties, you should speak with your healthcare provider. They will be able to put together a long-term treatment plan.

Can I take sleep gummies if I have underlying health conditions or take other medications?

If you have any underlying health conditions or take other medications, it’s important to consult with a healthcare professional before taking sleep gummies. They can give you more personalized advice based on your medical history and circumstances.

However, sleep gummies will generally be fine for most people regardless of their health concerns.

How long does it take for sleep gummies to work?

Gummies can kick in at different times, depending on ingredients and the individual taking them. However, it’s a pretty safe bet that they will generally begin working after about half an hour. Most of them will specify that you should take them 30 minutes before bed.

Can I combine sleep gummies with other sleep-promoting products or practices?

Do always read the instructions on the packaging and, if in doubt, consult with your healthcare provider to determine if it’s safe to combine sleep gummies with other sleep-promoting products or practices. They should be safe used in conjunction with most herbal teas or relaxation techniques, but may best be avoided if you’re on any prescription sleep medication.

Can sleep gummies be used by children?

Sleep gummies are typically made for adults. However, there are some gummies and drops specifically designed for children to use. Check the packaging and follow dosing instructions to allow your children their best chance at high quality, safe sleep, and always consult with a healthcare provider first.

Can I become dependent on sleep gummies?

Sleep gummies that contain habit-forming substances, such as certain sedatives, have the potential for dependency. However, over-the-counter sleep gummies that contain natural ingredients like melatonin and common herbs and botanicals are generally non-habit forming. Nothing in the list above should be habit forming in any way.

James Dixon

James Dixon is one of the key players in the SOMA Analytics’ team. He is a personal trainer and is educated to Masters level in Philosophy. He is a published author and is a keen advocate of high quality nootropic supplements.

James enjoys helping others to reach their peak both physically and mentally and believes that expressing his knowledge through his writing is an effective way to positively impact the wellbeing of others on a larger scale.

Melatonin plays a crucial role in regulating sleep-wake cycles. It is responsible for maintaining the body’s internal clock and signaling when it’s time to sleep. Many people take it to help improve their ability to fall asleep and the quality of sleep they then get, to generally great effect.

However, if you’re considering supplementing with melatonin, it is important to determine the appropriate dosage for you. Various factors go into finding the ideal dosage, including age, body weight, and personal sensitivity. It is recommended to start with a low dose and gradually increase it if needed. This approach allows individuals to gauge their response to melatonin and find the optimal dosage for their specific needs.

But don’t worry. Today, we’re going to go through everything you need to make sure you’re getting the right dose for you, for optimal benefits and, ultimately, for a better night’s rest.

What is melatonin?

Melatonin is a hormone produced in the pineal gland of the brain. It plays a crucial role in the sleep regulation. Its production and release are influenced by the body’s internal clock, known as the circadian rhythm, which is primarily influenced by darkness and light. The production and release of melatonin increases during darkness, promoting sleepiness, while exposure to light inhibits its production, promoting wakefulness.

It is important to note that melatonin production naturally declines with age. This decrease in production can contribute to sleep disturbances and difficulties, particularly among older adults. Therefore, melatonin supplementation is generally a good idea for older adults, where it can function as quite a potent solution to sleep-related issues.

You can get a wide array of melatonin supplements either as oral tablets or capsules, most of which will be artificially synthesized in labs. They will all aim to provide an additional dose of melatonin to help regulate sleep patterns and address sleep disorders.

How does melatonin work?

Melatonin is a hormone that is naturally produced by the pineal gland in the brain. As above, it plays a crucial role in regulating the sleep-wake cycle, also known as the circadian rhythm. The release of melatonin is influenced by the amount of light exposure we receive.

The pineal gland produces melatonin in the absence of light and releases it into the bloodstream. This tells the body it’s time to sleep and helps make us sleepy. Melatonin levels increase in the evening and peak during the night, promoting deep and restful sleep.

Melatonin works by interacting with specific receptors in the brain, called MT1 and MT2 receptors, found mainly in the suprachiasmatic nucleus (SCN) of the hypothalamus. The SCN acts as the body’s main clock, regulating sleep and other processes. When melatonin binds to these receptors, it reduces brain activity and promotes sleep. It also helps to align the body’s internal clock with the outside world, ensuring a consistent sleep schedule.

Melatonin supplementation

Melatonin supplements are commonly used to help regulate sleep in individuals with sleep disorders or those who experience difficulty falling asleep. These supplements can be particularly useful for those of us who work night shifts or frequently travel across different time zones, as they help to reset the body’s internal clock.

It is important to note that melatonin is not a sedative and does not induce sleep by itself. Instead, it acts as a signal for the body to prepare for sleep. Factors such as a quiet, dark environment, a regular sleep schedule, and good sleep hygiene practices are also essential for a restful night’s sleep. These should be prioritized over melatonin use.

You should always consult with your doctor or healthcare provider before beginning any new supplementation routine, especially if you suffer from any underlying health conditions or are on a pre-existing medical regime.

Melatonin supplements are commonly used to treat various sleep disorders, including but not limited to:

Insomnia

Research on the melatonin’s efficacy for insomnia is ongoing, although current evidence suggests that it may reduce the time it takes to fall asleep. However, its impact on overall sleep quality and duration remains unclear. Melatonin supplementation may be more beneficial for older adults who may have decreased natural melatonin production.

Circadian rhythm sleep disorder in blind people

Melatonin can be incredibly effective for improving circadian rhythm sleep disorders among adults and children who are visually impaired, where light perception is obviously either wholly or partially absent. Melatonin supplementation can help regulate their sleep patterns and establish a more stable circadian rhythm.

Delayed sleep phase disorder

Delayed sleep phase disorder is a condition in which an individual’s sleep pattern is significantly delayed compared to the conventional sleep-wake cycle. People with this disorder have difficulty falling asleep at an appropriate time and, as a result, will typically find it hard to wake up feeling refreshed when they want to.

Research suggests that melatonin can reduce the time required to fall asleep and promote earlier sleep onset in adults and children suffering from delayed sleep phase disorder.

Jet lag

Melatonin has proven to be effective in alleviating symptoms associated with jet lag, such as daytime sleepiness and impaired alertness. Taking melatonin supplements before and during travel can help adjust the body’s internal clock to the new time zone, facilitating a smoother transition and adaptation to the new sleep-wake schedule.

Sleep disorders in children

There is some promising data suggesting that melatonin may be useful in treating childhood sleep disorders. However, though melatonin may help treat sleep disturbances in children with certain disabilities, it is important to consult a healthcare professional before administering melatonin to children. Establishing good bedtime habits is usually recommended as the initial treatment approach.

Dosing melatonin appropriately

The appropriate dosage of melatonin can vary depending on the individual and specific circumstances. It is important to note that melatonin is not regulated as a medication by the FDA in the United States or by similar regulatory bodies in other countries. Therefore, there is no official recommended dosage for melatonin for adults. However, a range of one to five milligrams is generally considered effective. It’s a good idea to start with a lower dosage and gradually increase if needed.

Timing is also important when taking melatonin. You should generally aim to take melatonin a couple of hours before bedtime to help regulate your sleep-wake cycle. This allows your body to naturally increase melatonin levels in preparation for sleep. Taking melatonin too early in the evening may not have the desired effect, while taking it too close to bedtime may cause drowsiness the next morning.

You should also note that melatonin is not intended to be a long-term solution for sleep problems. It’s not appropriate to rely on it for too long.

Rather, try to use it in conjunction with good sleep hygiene practices, such as maintaining a regular sleep schedule, creating a conducive sleep environment, and avoiding stimulating activities before bedtime. These practices are essential for promoting healthy sleep patterns. With these in place, you may be able to rely less on melatonin supplementation over time.

Pregnant or breastfeeding women should always seek advice from their healthcare provider before taking melatonin (or indeed any new supplement), as there is limited research on the safety of melatonin use in this population. Your doctor should be able to properly advise you on how to proceed with it, if at all. They will be able to guide you through the potential risks and benefits before you begin taking it.

Older adults may be more sensitive to the effects of melatonin due to the natural decline in melatonin levels as they age. Older adults have more to gain from it, but should start with the smallest practical dose to avoid disrupting their natural sleep patterns and causing long-lasting tiredness. One to two milligrams should do it to begin with.

It is also worth noting that older adults suffering from dementia may want to avoid melatonin use as it may exacerbate symptoms.

The safety and appropriate dosage of melatonin for children and adolescents are still being studied. As a hormone, melatonin use may have an impact on a child’s healthy development, so caution is advised.

If you’re considering melatonin for your child, you should first consult with your healthcare provider, who will be able to guide you through the potential pros and cons. The usual recommended doses for childhood insomnia typically sits at the lower end. A range between one to two milligrams should be enough, though the specific dosage should be determined by your child’s doctor.

Children below the age of five should not be given melatonin. They may experience side effects such as agitation, increased bedwetting, giddiness, lethargy, and headaches.

Melatonin may be recommended for children with sleep disorders or disorders affecting sleep, such as autism spectrum disorder, insomnia, or attention deficit hyperactivity disorder. However, as above, more research is needed to determine the longer-term safety and ideal dosage for children.

In many cases, good sleep hygiene practices can be just as effective in treating pediatric insomnia as melatonin. It is important to discuss any sleep issues that your child may be experiencing with their healthcare provider and explore alternative solutions when appropriate.

As above, you should always consult with your doctor or healthcare provider before beginning any new supplementation routine, especially if you suffer from any underlying health conditions or are on a pre-existing medical regime.

The right amount of melatonin for you

You should generally begin with the lowest recommended dosage when looking for the right melatonin intake for yourself.

As we have seen, the usual starting dose is between one and five milligrams for adults. Older adults might find that lower doses can be effective. It’s important to consult a doctor before giving melatonin to children.

Melatonin supplements are generally available in typical amounts, dosed at regular integers. You should easily be able to take one milligram. It’s generally not a good idea to cut tablets for smaller doses.

Some health concerns and medications can increase your risk of experiencing side effects with melatonin use, so it’s important to discuss with your doctor if you’re taking birth control, blood thinners, immunosuppressants, corticosteroids, or blood pressure medication. Certain populations, such as children, those suffering from dementia, depression, epilepsy, pregnant or breastfeeding individuals, and shift workers, should consult their doctor before taking melatonin.

Do note that the longer-term effects of melatonin are still unknown, and its benefits and usage are still being studied.

If sleep problems continue after a few weeks of melatonin use, then you should speak with a doctor who can suggest strategies for better sleep and evaluate other potential causes.

The takeaway

Melatonin is a hormone that regulates sleep-wake cycles. It can be taken as a supplement to improve sleep quality and may be especially effective in certain populations, and in certain circumstances (jet lag, circadian rhythm disorder in the blind, and so on). However, dosing it correctly can be a bit difficult.

The appropriate dosage varies depending on factors such as age, body weight, and personal sensitivity.

You should always start with a low dose and gradually increase if needed. One to two milligrams should do it for the first few weeks – this level of dosing and no more may be appropriate for longer in older adults and children.

Your timing is also important when you’re taking melatonin. It has an acute effect, meaning that it works short term and quickly. You should try to take it a couple of hours before bedtime for best results. Too early and it may do you no good. Too late and you may struggle to get up come morning.

Melatonin is not a long-term solution. Far from it. It is useful for alleviating certain symptoms. However, it won’t typically address the root cause of your sleep concerns. You should speak to your healthcare provider about longer-term options, and should always prioritize good sleep hygiene, an active lifestyle, a healthy diet, and a healthy sleep environment.

James Dixon

James Dixon is one of the key players in the SOMA Analytics’ team. He is a personal trainer and is educated to Masters level in Philosophy. He is a published author and is a keen advocate of high quality nootropic supplements.

James enjoys helping others to reach their peak both physically and mentally and believes that expressing his knowledge through his writing is an effective way to positively impact the wellbeing of others on a larger scale.

We all love a good nap, right? A nice break in the middle of the day when we can switch off, shut our eyes, and get away from the stresses and travails that can all too often keep us agitated and fatigued.

Well, happily, there are some incredibly well-documented benefits associated with napping, all of which rest on some incredibly robust data. Switching off for just a few minutes everyday can be profoundly good for us both physically and mentally.

What a good nap can do for you

There are plenty of benefits we can gain from regular power naps. Most areas of our cognitive, mental, and physical health can benefit in some way, large or small, from a bit of well-placed shuteye.

For instance, it can help improve cognitive function by providing rest to the brain. It can give your brain a break from the continuous mental activity that is all-too-often asked of us. In turn, this will allow your brain to recharge and process information more efficiently. This can lead to improved memory, concentration, and problem-solving abilities.

Napping can be a great stress management tool. Our bodies produce cortisol, a stress hormone, when we are stressed. Napping has been shown to greatly diminish cortisol levels, which in turn allows the body to relax and relieve tension.

Lack of sleep can lead to irritability, mood swings, and negative emotions. Napping can help to regulate your mood by providing a quick boost of energy and improving your overall emotional wellbeing. It can pick your mood up, reduce feelings of anxiety and depression, and promote a more positive outlook on life.

Napping can also stimulate creativity. During sleep, our brains continue to process information and make neural connections. This can lead to increased creativity and problem-solving skills. I am a creative person myself, and I often find myself particularly inspired after a cheeky 20-minute siesta.

Napping has also been shown to improve physical performance. Taking a nap can enhance endurance, reaction times, and overall cognitive performance. Athletes in particular can benefit from napping as it helps them to recover more fully, faster, and more ably, and to perform at their best.

Furthermore, napping can have some really quite profound health benefits, particularly for cardiovascular health. One observational study found that those who took one or two naps per week had a lower risk of cardiovascular problems such as heart attack, stroke, or heart disease.

However, these data are young – we need more information before we can fully flesh out the relationship between cardiovascular health and napping.

Napping can be a useful tool for alleviating the effects of sleep deprivation. Research suggests that napping can reduce stress and support the immune system, especially for individuals who have had limited sleep the previous night.

By taking a short nap, you can recharge your energy levels. It’s not a substitute for a good night’s sleep, not in the long run. Do ensure that you’re getting a proper night’s sleep of 7-9 hours uninterrupted as often as possible. However, it’s great for overcoming the effects of the odd disrupted night.

Napping offers a variety of benefits, then. From bolstering cognitive function and physical performance to improving cardiovascular health and alleviating the effects of sleep deprivation, there are numerous reasons to consider incorporating napping into your daily routine. It will make you happier, calmer, more productive, and more switched on – a win all round, really.

Do note that the frequency and duration of naps may vary depending on individual needs and preferences, however.

The downsides to napping

Napping is generally a very healthy habit to get into, as we have seen. However, it’s not for everyone. Some of us may experience a few down sides to napping that may make it kind of untenable in the long run.

Some older adults may not do so well with a daily nap. For some, napping during the day can disrupt nighttime sleep, leading to frequent waking and reduced sleep quality. This may be due to changes in sleep patterns and circadian rhythm that occur with age. Older adults who struggle with insomnia or other sleep disorders may want to limit or avoid daytime napping to ensure they can obtain a good night’s sleep.

In addition to potentially disrupting nighttime sleep, long naps have been linked to certain health concerns. Research has found a link between extended daytime napping and certain chronic conditions such as high blood pressure, non-alcoholic fatty liver disease, and an increased risk of type 2 diabetes.

Of course, correlation doesn’t imply causation. We need more data to fully understand these links. But it would do us well to recognise them.

We can also see napping occurring more frequently among those of us with certain health conditions. For example, those who have anxiety or depression, obesity, high blood pressure, and type 1 or type 2 diabetes are more likely to nap during the day.

It remains unclear whether these conditions contribute to increased napping or if napping itself has an impact on a condition’s development or severity. Again, correlation doesn’t imply causation. But the correlation is there and we do need to be wary of it.

Overall, while napping can provide benefits for many of us, there are some possible downsides to it. The effects of napping on health, especially in relation to nighttime sleep, are still not fully understood.

It is crucial to consider individual circumstances and any underlying health conditions when deciding whether to incorporate napping into a daily routine. Further research is necessary to determine how the frequency and duration of naps may affect well-being for different people and under various circumstances.

Sleep biology and your daily nap

Sleep is a complex process that occurs in cycles throughout the night. It is made up of different stages, all characterized by varying levels of brainwave activity, muscle tone, and eye movement. Understanding these stages can help us to understand the importance of both short naps and longer periods of sleep for our overall wellbeing.

Stage 1

This is the initial stage of sleep and serves as a transitional period between wakefulness and sleep. It is the lightest stage and usually lasts for about 1 to 7 minutes. During this stage, the brain produces alpha and theta waves, and muscle activity begins to decrease. People in stage 1 sleep may experience brief awakenings or a feeling of falling.

Stage 2

After stage 1, the sleep cycle progresses to stage 2, which is a slightly deeper level of sleep. This stage typically lasts for about 10 to 25 minutes. In stage 2, brain waves continue to slow down, and bursts of rapid brainwave activity called sleep spindles may occur. The body further relaxes, and heart rate and body temperature decrease as the body prepares for deeper sleep.

Stage 3, or deep sleep

Also known as slow-wave sleep (SWS) or deep sleep, stage 3 is our main restorative sleep stage. It is characterized by slow delta waves in the brain and is commonly referred to as delta sleep.

Stage 3 usually lasts for 20 to 40 minutes. During this stage, the body repairs and regenerates its tissue, bolsters immune system health, and consolidates memories. Waking up during this deep sleep stage can cause grogginess and a feeling of disorientation.

Stage 4, or REM Sleep

Rapid eye movement (REM) sleep is the stage where most dreaming occurs. REM sleep typically occurs about 90 minutes after falling asleep and repeats multiple times throughout the night, with each REM cycle becoming longer.

During REM sleep, the brain becomes highly active, and the eyes move rapidly (hence its name). Muscles are temporarily paralyzed, except for the essential ones like those used for breathing and eye movement. This paralysis prevents us from acting out our dreams. REM sleep is important for memory consolidation, learning, and emotional regulation.

Throughout the night, these four stages of sleep are cycled through several times. Each cycle typically lasts for about 90 to 120 minutes, starting with stage 1 and progressing to stage 2, stage 3, and finally REM sleep. As the night progresses, the amount of time spent in REM sleep increases, while the time spent in deep sleep decreases.

The duration of a nap plays a crucial role in the sleep stages experienced. Short naps, lasting less than 30 minutes, often consist of stages 1 and 2 sleep. Since there is not enough time to enter deep sleep or REM sleep during these short naps, waking up from them usually results in feeling refreshed and alert.

On the other hand, longer naps, lasting longer than 30 minutes, can lead to the onset of deep sleep, especially in individuals who are sleep-deprived.

Waking up during deep sleep can cause sleep inertia, a state of grogginess and disorientation that can take some time to shake off. To avoid sleep inertia during longer naps, aim for around 90 minutes, allowing for a complete sleep cycle to occur.

How to take a good nap

So how can we ensure that we make the most out of napping and get all the benefits on offer? Honestly, plan. Plan it out well and you should be onto a winner.

Laying the foundations

It is important to find a good place to nap. A peaceful environment can help promote relaxation and improve the quality of sleep during a nap.

Ideally, the area should be free from distractions and have a suitable temperature. It’s important to maintain a cool temperature in your nap environment, as our body temperature naturally drops during sleep. A cooler room can help facilitate a more comfortable and soothing nap.

Comfortable bedding is important. Investing in a comfortable mattress, pillows, and bedding can greatly enhance the quality of your nap. It’s important to choose materials that promote breathability and regulate body temperature for optimal comfort.

Having a comfortable recliner or a cosy couch in your nap environment can provide an alternative to a bed. This can be particularly useful in an office setting where dedicated nap spaces may not be available. Adding a soft blanket or a cushion can further enhance the comfort of your nap spot.

Certain scents, such as lavender or chamomile, have been known to promote relaxation and improve sleep quality. Incorporating essential oils or using a diffuser with calming scents in the nap environment can create a soothing atmosphere.

Timing is another crucial aspect to consider for a successful nap. The best time to nap varies from person to person, but you should generally avoid napping too late in the day to prevent interference with nighttime sleep. Taking a nap in the early afternoon, around 1-3 p.m., is often considered optimal to avoid disrupting the body’s natural circadian rhythm.

It is also important to create a relaxing pre-nap routine, such as dimming the lights, practicing deep breathing exercises, or listening to calming music, to signal the body that it is time to rest. Avoiding caffeine and heavy meals before napping can also help to promote better sleep quality.

Finding the ideal nap routine will require a bit of experimentation and self-awareness. Paying attention to your individual preferences and considering these factors can help you to optimize the benefits of a nap and leave you feeling refreshed and recharged.

By considering these additional factors, you can further optimize your nap environment and create a space that promotes restful and rejuvenating naps.

How long should your nap last?

As above, nap duration is very important. There are a few factors to consider. Generally, a nap of about 20 minutes is good, as it allows you to get some light sleep without entering into deep sleep. This can help boost alertness and alleviate sleepiness. Waking up from deep sleep, on the other hand, can lead to grogginess and worsen sleepiness.

As above, a longer nap of around 90 minutes may be beneficial in some situations. This duration allows the body to go through a complete sleep cycle, including all the stages of sleep, without interrupting deep sleep.

This type of longer nap can be particularly helpful for individuals such as emergency workers and shift workers who are trying to combat fatigue.

It’s also worth noting that dependency on naps, rather than getting consistent nighttime sleep, can contribute to fragmented sleep or even sleep disorders like insomnia. It’s important to strike a balance between napping and maintaining a regular sleep routine. The impact of napping on nighttime sleep may vary from person to person.

Some research suggests that napping primarily affects nighttime sleep in older adults rather than young and middle-aged adults. This indicates that the effects of napping on sleep may be influenced by individual factors and age.

As above, experiment. Find what works for you. Try a few different durations and see which one leaves you feeling best and disrupts your night’s sleep the least.

Timing your nap well

As we have seen, napping too late in the day can disrupt your nighttime sleeping. This in turn can undo many of the benefits we might want to get from napping, whilst also contributing to health concerns and a drop in overall wellbeing.

Experts recommend that adults take naps at least eight hours before their bedtime. This means that if someone typically goes to bed at 11 p.m., they should aim to take a nap before 3 p.m.

One reason for this recommendation is the impact of napping on the body’s circadian rhythm. The circadian rhythm is the internal biological clock that regulates various bodily processes, including sleep-wake cycles. It follows a 24-hour cycle and influences the times when we feel most alert or sleepy.

Within the circadian rhythm, there are two peak periods of sleepiness. The first and most significant peak occurs during the night, which is when our bodies are naturally programmed to sleep. The second peak falls in the early afternoon, typically after lunchtime. This is often referred to as the post-lunch dip.

The post-lunch dip is a common phenomenon experienced by many people, and it is influenced by both physiological and environmental factors. While eating lunch can contribute to feeling sleepy afterward, the post-lunch dip is primarily linked to your body’s natural rhythms.

Taking a nap during the post-lunch dip can be particularly beneficial for individuals who experience a significant drop in alertness and energy during this time. A short nap of around 20-30 minutes can provide a quick burst of rejuvenation, helping to combat the temporary fatigue. As we have seen, longer naps, on the other hand, may cause grogginess upon waking and interfere with nighttime sleep.

It is important to note that not everyone may experience the post-lunch dip, and individual variations in circadian rhythm can influence the timing and intensity of sleepiness throughout the day. Some of us may naturally feel more alert and energized during the afternoon, while others may still benefit from a nap.

Getting up again

Napping can be a great way to recharge and improve alertness and productivity throughout the day. However, it’s important to nap strategically to avoid interfering with nighttime sleep patterns. One effective technique to ensure a refreshing nap is to set an alarm for the desired nap length (typically around 20 minutes, as above).

In some cases, especially if you’re particularly tired, you may find it difficult to wake up as soon as the alarm goes off. To combat this, setting a second alarm to go off shortly after the first one can help ensure you don’t nap for too long. This can be particularly helpful if you have a tendency to oversleep or struggle with getting up after napping.

Once you’ve woken up from your nap, it can be a good idea to engage in some mild physical activity to shake off any residual sleepiness. Go for a short walk, practice a quick yoga routine, or perform some squats and push ups. It will get the blood and endorphins flowing, getting you ready for your afternoon with a bit of a buzz.

In summary

Napping has several benefits, including restoring energy and improving cognitive function and physical performance. It may also have potential health benefits for cardiovascular health and can help alleviate the effects of sleep deprivation.

However, napping may not be suitable for everyone, especially older adults who may experience disruptions in nighttime sleep. Long naps and certain health conditions may be associated with negative consequences.

Napping should be done in a quiet and comfortable space, and the timing and duration of the nap should be considered. It is recommended to take short power naps of around 20 minutes or longer naps of 60-90 minutes for a complete sleep cycle. The ideal nap time is generally before 3 p.m. and should be balanced with maintaining a regular sleep routine.

Factors like temperature, comfortable bedding, minimizing distractions, and creating a nap routine can enhance the nap experience. Setting an alarm is important to prevent deep sleep and sleep inertia. Engaging in mild physical activity after waking up can help transition back into wakefulness.

Experimentation is key. Try to figure out what works for you. The benefits are there for the taking, you just need to cover your bases and get your routines right.

James Dixon

James Dixon is one of the key players in the SOMA Analytics’ team. He is a personal trainer and is educated to Masters level in Philosophy. He is a published author and is a keen advocate of high quality nootropic supplements.

James enjoys helping others to reach their peak both physically and mentally and believes that expressing his knowledge through his writing is an effective way to positively impact the wellbeing of others on a larger scale.

Plenty of us find ourselves unable to sleep, or at least unable to sleep in a way that allows us to feel fully rejuvenated. A lot of this can be down to our habits and whether or not they are geared towards sleep. Just a few simple changes might make all the difference, allowing you to sleep more easily and greatly improving your sleep duration and quality.

Daily living

There are plenty of daily wellbeing activities that can lead to improved sleep at night. Incorporating them into your daily routine really can make a difference.

Natural light

Natural light is a big deal. You should always try to make sure that you get at least 30 minutes of exposure to natural daylight. This helps to more ably regulate your body’s sleep-wake cycle and makes it easier to fall asleep at night. If you can, step outside in the morning or let natural light in through your windows if going outside isn’t possible.

Sleeping and eating schedule

You should also implement a regular sleep schedule. Maintaining consistent bedtimes and wake-up times can significantly enhance the quality of your sleep. Research has shown that following a consistent schedule can improve sleep, and the timing of daily activities, like meals, can also affect sleep patterns.

Choose a specific time to wake up each day and start your morning with the same routine. Plan your meals for roughly the same times each day, including breakfast, lunch, and dinner. Similarly, having a consistent bedtime routine can signal to your body that it’s time to sleep.

Napping

Napping can help or hinder your nighttime sleep. If you like to nap, you can optimize the benefits on offer by keeping them short and in the early afternoon. Napping close to bedtime can make it harder to fall asleep at night. Limit your naps to 20 minutes and schedule them at least eight hours before bedtime.

Diet

Your diet also plays a role in your sleep health. Incorporating fruits, vegetables, and whole grains into your meals can support better sleep by providing essential vitamins and nutrients. If you’re unsure about your current diet, it’s a good idea to consult with your doctor or a qualified nutritionist, who will be able to properly advise you.

Stress management

Managing stress is crucial for getting good sleep. How you respond to stressful situations can affect your sleep quality. Learning and regularly practicing relaxation techniques, like deep breathing and visualization, can help you better handle stress and improve your sleep.

Try different techniques to find what works best for you. Practicing these techniques during the day can prepare you to use them at bedtime, promoting a calm state for sleep.

By incorporating these tips into your daily routine, you can enhance your sleep quality and overall sleep health. Remember to prioritize exposure to daylight, create a sleep schedule that is consistent, limit afternoon naps, eat nutritious foods, and run through relaxation techniques to manage stress.

Your sleep routine

The quality of your sleep can be influenced by your sleep routine. Establishing a healthy nightly routine can lay the groundwork for better and more rejuvenating sleep. Do the following to give yourself the best chance of getting to sleep and staying there.

Reduce screen time before going to sleep

Blue light produced by your electronic devices can inhibit your sleep by suppressing melatonin production (melatonin is a hormone involved in sleep regulation). Avoid using screens at least an hour before bed, or use blue light filters or apps that adjust the screen’s color temperature.

Exercise regularly, but not too close to bedtime

Regular physical activity can improve sleep quality, but exercising too close to bedtime can make it harder to fall asleep. Aim to finish your workout at least a few hours before going to bed.

Avoid caffeine and alcohol

Both caffeine and alcohol can disrupt and interfere with your sleep. Caffeine is a stimulant that can keep you awake, so try to limit your consumption in the afternoon and evening. While alcohol may make you feel drowsy initially, it can lead to fragmented and less restorative sleep.

Practice your relaxation techniques right before bed

If you find it difficult to unwind before bedtime, try incorporating relaxation techniques into your nightly routine. This can include things like gentle stretching, progressive muscle relaxation, guided imagery, or even just taking a nice warm bath with candles.

Avoid heavy meals and fluids close to bedtime

Eating a large meal or consuming a lot of liquids before bed can cause digestive discomfort and increase your need to use the bathroom during the night. Try to have your last meal or snack a few hours before going to bed and consider limiting your fluid intake in the evening.

Consider natural sleep aids

It’s a good idea to experiment with natural sleep aids such as herbal teas (e.g., chamomile or valerian root), aromatherapy (e.g., lavender essential oil), or relaxation techniques like mindfulness or meditation, if you’re struggling to fall or stay asleep.

Getting your sleep environment right

Your sleep environment is incredibly important. Nobody can get a good night’s sleep if they are uncomfortable or distracted, blinded by light, disturbed by noise, or stressed out by clutter or dirt. You need to gear your sleep environment towards restful, peaceful sleep as an absolute priority.

Consider the following tips to make sure that your sleep environment is exactly what it needs to be.

Invest in some blackout blinds

Blackout blinds are an excellent addition to your sleeping environment for several reasons. They are specifically designed to block out unwanted light and create a dark and peaceful atmosphere in your bedroom.

Blackout blinds not only block out light but also help minimize external distractions. They can shield your bedroom from streetlights, passing cars, or any other sources of outside noise and visual stimulation, creating a calm and serene sleeping environment. By reducing distractions, blackout blinds can contribute to a more peaceful and undisturbed sleep.

Excessive sunlight entering your bedroom can cause heat buildup, leading to discomfort and making it harder to sleep. Blackout blinds act as a barrier against sunlight, preventing your room from heating up during the day. This can help maintain a cooler temperature in your bedroom, promoting a more comfortable sleep environment.

Blackout blinds are available in various styles, including roller blinds, curtains, and cellular shades, allowing you to choose the option that best suits your aesthetic preferences and functional needs. However you style it, incorporating blackout blinds into your sleeping environment can significantly contribute to a better sleep quality and overall well-being.

Declutter your bedroom

Having a clutter-free bedroom is not just about aesthetics; it can have a significant impact on your overall wellbeing. A cluttered space can contribute to a cluttered mind, which can lead to increased stress levels and difficulty in focusing. On the other hand, a tidy and organized bedroom can promote a sense of calm and relaxation, helping you unwind and prepare for a good night’s sleep.

Additionally, a cluttered bedroom can create visual distractions that can disrupt your sleep. It can overstimulate your mind, making it harder to relax and fall asleep.

A tidy and organized bedroom, on the other hand, creates a peaceful and calming atmosphere that promotes restful sleep. When your bedroom is free of clutter, your mind can relax, and you can easily transition into a state of relaxation, allowing for a more restorative sleep experience.

Organizing your bedroom can also have a positive impact on your mental and emotional well-being. Cluttered spaces can subconsciously remind you of unfinished tasks. They can be overwhelming, and this feeling alone can lead to increased anxiety. When your bedroom is tidy and organized, it can create a sense of order and control, helping to reduce stress and improve your overall mood.

So how can you keep your bedroom tidy and organized? Just follow a few simple steps:

1. Declutter regularly: Take the time to go through your belongings and get rid of items you no longer need or use. This will help prevent unnecessary clutter from accumulating in your bedroom.
2. Create designated storage spaces: Invest in storage solutions such as bins, baskets, and shelves to keep your belongings organized. Assign specific places for different items, making it easier to find things and put them away again.
3. Simplify your decor: Minimize the number of decorative items in your bedroom to create a clean and serene environment. Opt for a few meaningful items that bring you joy rather than overwhelming the space with clutter.
4. Develop a cleaning routine: Set aside time each week to clean and organize your bedroom. This will help prevent clutter from building up and maintain a tidy space.

By keeping your bedroom tidy and organized, you create a peaceful and calming environment that promotes relaxation and better sleep. So take the time to declutter and organize your bedroom, and enjoy the benefits of a clean and serene space.

Invest in a comfortable bedding set

Natural, breathable fabrics such as cotton and linen are excellent choices for sheets, blankets, and pillows. These materials have the ability to promote airflow, allowing your body to stay cool and comfortable throughout the night.

Cotton is a popular choice for bedding due to its softness and breathability. It is a natural fibre that absorbs moisture, keeping you dry and preventing the buildup of sweat. Additionally, cotton sheets and blankets are easy to care for and have a longer lifespan compared to synthetic materials.

Linen is another fantastic option for bedding, especially during the warmer months. It is made from flax fibres and has excellent moisture-wicking properties. Linen sheets and blankets are highly breathable, allowing air to circulate and preventing overheating. The fabric also becomes softer and more comfortable with each wash.

Choosing the right material for your pillows can greatly impact your sleep quality. Natural fillings such as down and feathers provide a plush and luxurious feel, while still allowing air to flow through. These types of pillows adapt to your head and neck, providing optimal support and comfort.

In addition to selecting the right fabrics, it’s essential to consider the thread count of your sheets. Thread count refers to the number of horizontal and vertical threads per square inch of fabric. While a high thread count may be associated with luxury, it’s important to note that a higher thread count doesn’t always guarantee better quality. It’s more important to choose a thread count that strikes the right balance between softness and breathability. A thread count between 200 and 400 is generally considered suitable for most people.

Control the humidity

Maintaining the right humidity level in your bedroom is essential for comfortable sleep. Dry air can cause nasal congestion and dryness, while excessive humidity can lead to discomfort and disrupt sleep quality. Consider using a humidifier or dehumidifier to achieve optimal humidity levels.

Minimize electronic devices

Blue light is a type of light that is emitted by electronic devices such as smartphones, laptops, and tablets. While exposure to natural blue light during the day can be beneficial for regulating our sleep-wake cycle, excessive exposure to artificial blue light, especially in the evening, can have negative effects.

One significant impact of blue light on our sleep is its ability to suppress the production of melatonin, a hormone that helps to regulate our sleep. When we are exposed to blue light in the evening, it signals to our brain that it is still daytime, thus delaying the release of melatonin and making it more difficult for us to fall asleep.

To mitigate the negative effects of blue light on our sleep, it is a good idea to avoid using electronic devices in the bedroom before bedtime. This includes activities such as browsing the internet, watching TV, or using social media. The goal is to create a relaxing environment that prepares the body for sleep.

If it is necessary to use electronic devices in the evening, there are apps and blue light filters available that can help reduce the amount of blue light emitted from these devices. These apps or filters work by adjusting the screen’s colour temperature, reducing the amount of blue light and shifting it towards warmer tones, such as red and orange. This can make the screen easier on the eyes and minimize the impact on melatonin production.

Create a bedtime routine

Establishing a consistent bedtime routine signals to your body to begin to unwind and prepare for sleep. Include relaxing activities such as having a nice, warm bath, reading a book, or practicing relaxation techniques like yoga, tai chi, meditation, or deep breathing.

Remember, creating an optimal sleep environment is a personal journey, and it may take some trial and error to find what works best for you. Experiment with different strategies and listen to your body’s cues to create a bedroom environment conducive to restful sleep.

The takeaway

Developing healthy sleep habits can improve your ability to fall asleep and wake up refreshed. By incorporating daily wellness activities, establishing a consistent sleep schedule, managing stress, maintaining a healthy diet, and setting up a clutter-free, soothing sleeping space, you can enhance your sleep quality quite significantly.

James Dixon

James Dixon is one of the key players in the SOMA Analytics’ team. He is a personal trainer and is educated to Masters level in Philosophy. He is a published author and is a keen advocate of high quality nootropic supplements.

James enjoys helping others to reach their peak both physically and mentally and believes that expressing his knowledge through his writing is an effective way to positively impact the wellbeing of others on a larger scale.

Around a third of us suffer from sleep deprivation, a condition caused by inadequate sleep. In recent years, the prevalence of sleep deprivation has increased, which is of grave concern – it can have a direct impact on your cognitive and emotional state, and on your mental and physical wellbeing.

Understanding the causes, symptoms, and treatments of sleep deprivation can help prevent these health concerns from affecting us.

One of these treatment forms is relatively new – sleep apps. They are a breed of app designed specifically to help you to improve your sleep quality and quantity through a range of means, from teaching you healthy sleep habits and tracking, monitoring, and then tweaking your sleep routines, to promoting relaxation and setting your mind and body up for success.

Quick Verdict

If you have complex and deep-seated sleep concerns, you may require extensive insight and feedback to identify the root of the problem. You may benefit from more comprehensive coaching and advice.

Sleep Reset is a great bet. It provides access to an actual sleep coach, along with tracking abilities, user-friendly navigation, and ongoing support. Although it comes with a high price tag, the benefits it offers can be life-changing.

What are sleep apps?

Smartphones have become an essential component of daily life, including our sleep routines, with approximately three quarters of the US population owning one. They are used for various purposes, including streaming news, accessing social media, playing games, scheduling our lives, and even aiding in our quality of sleep.

New sleep apps have the potential to be a useful resource for improving sleep quality. If you are experiencing sleep disturbances or think that you may be sleep-deprived, it may be worthwhile to consider using one.

Sleep apps offer a range of features, such as playing soothing sounds, teaching relaxation methods, providing guidance from sleep experts, and functioning as alarm clocks with extra capabilities.

By using the accelerometer in smartphones, sleep tracking apps can gather and evaluate sleep-related information, such as movement patterns and audio recordings. These apps can also wake users during the lighter stages of their sleep cycle and offer insights to assist with data interpretation.

It is important to consider the type of support needed when choosing a sleep app. Sleep tracking features may include tracking time awake, time asleep, position changes, resting heart rate, and different stages of sleep cycles.

App-based alarms may use soft sounds or vibrations that grow progressively more intense to ensure you wake up on time. Relaxing music, white noise, ambient and nature sounds, binaural beats, and sleep stories can help you relax and fall asleep more easily.

Some apps also offer video tutorials on meditation and guided breathing. For people with ongoing sleep issues, some apps put you in touch with relevant healthcare professionals or certified sleep coaches who can help you in forming a plan of action for improving your sleep.

Although studies on the efficacy of sleep apps are still in progress, and more data are needed, many individuals find them to be convenient, cost-effective, and beneficial for enhancing their sleep quality and enabling them to adopt healthy habits.

Our top sleep apps

Calm

If you struggle with relaxing before bed to get a good night’s sleep, the Calm app may be just what you need.

It offers a range of features designed to help you unwind and prepare for a restful night’s sleep. With soothing music, sleep stories, guided meditation programs, and breathing exercises, the Calm app is a comprehensive tool for anyone looking to improve their sleep quality.

One of the best things about the Calm app is its user-friendly interface. The app is easy to navigate, and you can quickly find the features you need to help you relax.

After completing a brief survey about your reasons for using the app, you can select the programs that most interest you. These include guided meditations, breathing exercises, mindful movement programs, relaxing music, sleep stories, and soundscapes.

Calm’s ambient recordings and ASMR (Autonomous sensory meridian response) programs are particularly noteworthy. These features use sound to create a calming atmosphere that can help you to relax and fall asleep far more easily.

Whether you prefer the sound of rain falling, waves crashing, or birds singing, Calm has a range of ambient recordings to choose from. ASMR programs use gentle sounds and whispers to create a sense of relaxation and calm.

You’ll need to set up a subscription in order to use the Calm app. This done, you can download the app and start using its features right away. The app is accessible for both iOS and Android devices, so you can use it no matter what type of smartphone or tablet you have.

The Calm app’s home page provides access to programs based on the user’s selected interests during setup. Users can track their usage of various programs, participate in check-ins to describe their mood and daily life, and use the sleep check-in to record factors affecting their sleep, including exercise, stress, and health conditions. Daily check-ins can help users identify issues impacting their sleep.

While Calm does not provide detailed sleep tracking data, users can view the number of hours they sleep each night. The app recommends starting with the ‘7 Days of Calm’ program for beginners, and then offers a ‘21 Days of Calm’ program for more advanced users.

The Calm app has two versions – Calm, for individual users, and Calm Business, for organizational leaders who want to offer the app to their employees. The app’s features and functions are the same for both versions. All users, regardless of the plan they are on, have access to the same soundscapes, guided meditations, and other downloadable programs.

Companies can purchase plans for their entire team or for specific members, with the team plan accommodating up to 20 users and including premium Calm access, engagement resources, and reporting and analytics.

For companies with 21 or more employees, the more expensive business plan includes all elements of the team plan, as well as account management tools and access to digital events and webinars.

A Calm family plan subscription is accessible for households with multiple users.

If you’re looking for a way to improve your sleep quality, the Calm app is definitely worth checking out. With its user-friendly interface, wide range of features, and focus on relaxation and mindfulness, this app can help you unwind and prepare for a restful night’s sleep. Whether you’re dealing with stress, anxiety, or just having trouble falling asleep, the Calm app has something to offer.

Headspace

Headspace is an incredibly popular mindfulness and meditation app – it is to sleep and meditation apps as Biro is to the ballpoint pen or Hoover is to the vacuum cleaner. It is the big name in the business, synonymous with what they do. It’s also the app on this list that I have the most experience of.

Headspace offers mindfulness practices that can be used in various settings, such as at work or school, as well as sleep meditations to help users to unwind, plus quick exercise classes that can be done at home.

The app has three basic-level courses that provide beginners with the foundational skills of meditation, helping them to grow their practice and apply mindfulness in their daily lives. The eight pro-level courses are geared toward those who already have an established meditation practice, though they may not be as advanced or extensive as some may be looking for.

Headspace offers unique features such as topic-specific meditations, mindfulness tutorials, and a range of exercises and techniques to help users develop their meditation practice and improve their overall well-being.

Most of the meditation courses are taught by Andy Puddicombe, who founded Headspace, alongside other meditation professionals, earning the app high credibility and expertise ratings.

Research has shown that mindfulness and meditation have numerous physical and mental health benefits, including reduced stress and anxiety, improved mood, sleep, and cognitive functioning, as well as a reduction in depression symptoms and chronic pain.

While some critics are not convinced of the benefits of meditation apps like Headspace, it is an excellent app for beginners and experienced practitioners alike, offering building blocks of meditation in its ‘Basics’ courses, single-session meditations for those with busy schedules, and ‘Sesame Street’-based meditations for families with young children.

Headspace’s ‘Sleepcast’ content can help to wind down the mind and body before bedtime with breathwork and visualization techniques, making it helpful for those struggling with sleep. Hence its place in this list – it isn’t in itself a sleep app, though plenty of worthy offerings are not. It is, however, incredibly good for those looking to improve their sleep by properly winding down.

There is little here about sleep hygiene, habits, or anything else too deep that many of the other apps on this list offer. However, it earns its place for sheer quality at what it does.

Yours App

The Yours App provides a resource for self-care through meditation, sleep stories, yoga, soundscapes, and more. Using advanced technology, the Yours App tailors its programs to your habits and needs to promote overall health and mindfulness.

Like Headspace, it isn’t designed specifically to aid your sleep in any overtly deep way. However, again like Headspace, it is very good at what it does – providing you with mindfulness practice and relaxation.

The Yours App offers a range of activities, including sleep stories, yoga tutorials, guided meditation, breathing exercises, and informational videos on physical and mental health and wellbeing.

Additionally, it gives you a well-tailored selection of music and sounds, such as white noise, ASMR, and nature sounds, to help you improve your night’s sleep, which is where things get really interesting for this list…

The app offers a personalized dashboard that allows users to customize their experience based on their preferences. With a customized dashboard, you can easily access your favourite activities and develop new rituals to cultivate a deeper relationship with yourself.

The library is where you go to access the variety of content – the sleep stories, yoga tutorials, breathing programs and guided meditation, and a wide range of music and sounds – all aimed at enabling improved sleep.

One of the standout features of the Yours App is its sleep stories. These are hours of ultra-relaxing narratives that help users beat insomnia and fall into a deeper sleep state.

The stories cover a range of topics, including travel, mental health, fairy tales and fantasy, classic novels, and body image and LGBT+ themes. New stories are added weekly, and users can even listen to an all-star cast of readers narrating them.

Pregnant users can also benefit from specially created sleep stories and mindfulness tips to provide companionship through the three trimesters.

Additionally, there are sleep stories designed for children to help them wind down and drift off to an imaginary place.

The app also offers hundreds of hours of yoga videos guided by some of the best yoga teachers in the world. I’ve practiced yoga for a couple of decades now, on and off, and can safely say that the content on offer here is fantastic. The videos range from in-depth courses to quick fixes, and they take place in really quite lovely landscapes, all adding to the experience.

It isn’t just about yoga, though. Fitness experts take users through simple yet effective training methods that help to relieve muscle tension and pain, build strength, and bolster mental strength.

In addition to physical activities, the Yours App offers mindfulness meditation courses and breathing rituals that train users to lower stress levels and channel their focus on the present moment.

The app also provides the latest news, research, and tips from psychology experts in monthly blogs, providing insight into everything related to mental health. Users can even put questions to in-house psychologists on weekly topics.

Users can try the app for free for seven days, and you can often find decent discounts for longer-term subscriptions.

The Yours App is more of an information resource than the kind of sleep-tracker that we’ll move onto shortly. However, it really does excel as an information source – you can’t do too much better than this.

Sleep Reset

Sleep Reset offers tailored advice to help users achieve more restful night. It explicitly aims to help users improve their sleep quality. It’s what it does and it’s all it does, and it does it very well.

The app starts with a thorough sleep assessment to identify the root cause of the user’s sleep problems. After the assessment, users are put in touch with a sleep coach and given access to a library of videos all geared towards improving their sleep.

Users also discuss their sleep issues with their coach, who creates a personalized sleep schedule for them. The app’s programs for improved sleep are developed by experienced sleep clinicians, ensuring that users receive the best advice going.

In addition to personalized coaching, Sleep Reset offers guided lessons on sleep hygiene, the science of sleep, and on mental and physical health. The app’s library includes breathing exercises and meditation practices to help users unwind before going to bed. In addition, users can track their sleep data to enhance their sleeping routine and space.

It doesn’t simply help you to unwind and relax – it’s far more comprehensive than this.

The support is ongoing, too. The app reminds users to update their sleep log every morning to track their ongoing sleep concerns. Users can rate the quality of their sleep and track positive habits, feelings, environment, sleep interruptions, and behaviour that might have impacted their sleep, substances taken throughout the day, and any other feedback for their sleep coach. The app rates the user’s previous night’s sleep score and provides advice taking all of this information into account.

Sleep Reset is user-friendly and well-designed, with logging sleep made easy through touch screen technology. The app provides short, well-written lessons on sleep hygiene during the first few weeks of use.

The Mind Spa section offers helpful options for users who struggle with sleep, such as meditations and a gratitude journal. The sleep coach is knowledgeable, responsive, and provides weekly check-ins to discuss progress and challenges.

While the cost of $225 for three months may seem expensive, the personalized coaching and comprehensive features make it a worthwhile investment.

The app’s tracking and scoring system allows users and their coach to monitor progress and adjust their sleep schedule accordingly. The addition of the Mind Spa and helpful lessons make it easier for users to stick to the program.

It’s far more of an investment than something like Headspace, but you really do get what you pay for. Overall, Sleep Reset is an excellent tool for anyone seeking personalized help with their sleep issues.

Reflect Orb

Sleep apps often include guided breathing, meditation, and a range of additional activities to help users wind down before bed, as we have seen. Few are quite as tactile or user responsive as the Reflect Orb app, however.

Reflect Orb is a really quite beautiful, handheld device that comes with sensors embedded in it to collect data on things like heart rate variability, electrodermal activity, and additional physiological factors tightly bound to relaxation and stress.

The device has color-coded lights that reflect the user’s current mood, with purple and blue indicating tension and alertness, and white and turquoise indicating calmness and relaxation.

This is all collated in the Reflect app, earning the Orb its place on this list. The app shows the user’s mood throughout the day and offers coaching programs that include activities to mitigate stress and provides guidance on how to relax before bed.

Reflect claims that the value of the Orb lies in its real-time biofeedback, which allows users to monitor their physiology and learn to regulate it. The device makes the process of biofeedback more explicit than other devices.

You hold a soft, cloth-covered ball with six electrodes in both hands to measure your level of calmness in real time. The ball has a light ring that indicates how relaxed you are, and you can adjust your seating position, body sensations, and breathing patterns to see how your body reacts to different calming techniques.

The device is not dependent on your phone and can function independently, without any connection, which I love. Your data is then uploaded to the cloud when you connect to a network and can be accessed through the mobile app.

Once your relaxation session is complete, the device reconnects and uploads your data, providing you with detailed information about your session.

Noga Sapir, CEO at Reflect, explains that biofeedback can be utilized to measure and report stress and anxiety by monitoring bodily functions such as heart rate, heart rate variability (HRV), and electrodermal activity (EDA).

By providing a real-time display of these bodily functions, biofeedback aims to increase awareness of unconscious bodily processes and enable individuals to influence them. Through this feedback loop, individuals can identify effective techniques to manage stress and anxiety, starting with awareness and leading to self-regulation.

Reflect is entering a competitive market with products such as the Muse headband, Zendo Meditation, and the Core meditation trainer. These products measure brain activity and provide feedback on sleep and meditation practices.

However, Reflect believes that its real-time biofeedback approach and mobile app make it a unique and more accessible experience. I’m inclined to agree with them. Reflect aims to provide a tactile and visual experience that allows users to build awareness of their body and focus without the stress of using a phone.

The Reflect Orb is currently available for $229. While the up-front cost may seem high, the Reflect app is free to download on both iPhone and Android devices, and a subscription is not required to access the full suite of programs and tracking data. Once you’ve paid for it, you’ve paid for it – you’re done with your investing. Reflect also offers free shipping for all U.S. orders, and a 30-day trial period is included with your purchase.

The device comes with a USB-C charger and can last up to a fortnight on a single charge.

Verdict

There are some truly great apps on this list. Most of us could benefit from using any one of them, especially, of course, where sleep is a concern.

Plenty of them focus either wholly or partly on mindfulness and relaxation. These are big players in the sleep world. If you’re tense and anxious, you will likely struggle to get the kind of sleep you need to stay healthy.

If you think that this relaxation is the main ingredient missing from your sleep routine, I would go with something like Headspace. It is cheap and workable – it does a great job at doing what it does.

However, this is often only a piece of the puzzle. Sleep concerns can be complex and deep-seated. You may need a lot of insight and feedback before you know where the problems lie. You may need a lot more coaching and advice than something simple like Headspace can offer. A greater outlay may be required.

In this case, I would fully recommend Sleep Reset. There is no substitute for an actual sleep coach. This, combined with the other information and the tracking abilities you get with it, the user-friendly navigation, and the ongoing support make it well worth the admittedly rather high price tag. It really may well change your life.

James Dixon

James Dixon is one of the key players in the SOMA Analytics’ team. He is a personal trainer and is educated to Masters level in Philosophy. He is a published author and is a keen advocate of high quality nootropic supplements.

James enjoys helping others to reach their peak both physically and mentally and believes that expressing his knowledge through his writing is an effective way to positively impact the wellbeing of others on a larger scale.

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.

Signs of stress include depression, sleep problems, anxiety, difficulty focusing, and loss of interest. Physical symptoms may include headaches, upset stomach, fatigue, loss of appetite, and pain in the chest, neck, or back. Properly managing stress is important for our health and well-being.

You can manage stress and sleep quite simply, however. Try to identify the sources of stress and take steps to reduce them. Seek support from loved ones to help cope with stress. Practice thought management to change negative thought patterns that contribute to stress. Engage in physical activity to reduce stress and maintain flexibility.

Learn relaxation techniques like yoga, meditation, and deep breathing. Maintain a healthy diet and avoid excessive consumption of sugar, caffeine, and alcohol. Get enough sleep, aiming for 7 to 9 hours each night. Delegate responsibilities to alleviate stress from overwhelming workload. Many of these tie into the other tips on this list, making tackling them all the more important and potentially rewarding.

If sleep problems persist, consult a doctor to rule out medical or psychiatric conditions and seek appropriate treatment.

Our top natural sleep supplements

There are some truly wonderful natural supplements out there to help in improving sleep quality. Some notable natural sleep aids include melatonin, methylcobalamin (Vitamin B12), 5-HTP, L-theanine, magnesium, and valerian.

Melatonin

Melatonin is the top choice for a natural sleep aid, proven effective in promoting and sustaining sleep in both children and adults. It is particularly beneficial when melatonin levels are low, which is often the case in individuals over the age of 40.

Melatonin is a hormone naturally produced by the body to regulate sleep-wake cycles. In supplement form, it is typically synthesized in a laboratory. The production of melatonin is triggered by darkness, promoting sleep, while light inhibits its production, signalling wakefulness.

It’s quite common to see low melatonin levels in those habitually suffering with sleep concerns. Melatonin supplementation may therefore be of particular help in longer-term sufferers. As such, melatonin supplementation is most common for insomnia and managing sleep issues related to conditions like jet lag.

This isn’t an end to it, either. It’s also quite common to see melatonin used to treat a variety of additional concerns like depression, chronic pain, and dementia, and even long-term effects of COVID-19. However, there is limited scientific evidence to support these uses.

For adults, a bedtime dosage of 3 to 5 mg of melatonin should do the trick. Children aged 6 and above should take 1 to 3 mg.

Methylcobalamin (Vitamin B12)

Methylcobalamin is the active form of vitamin B12. It’s quite often unsurprisingly used to treat vitamin B12 deficiency, which is incredibly important. Vitamin B12 is vital for maintaining healthy brain and nerve function, as well as the production of red blood cells.

You can also take vitamin B12 to treat conditions like pernicious anaemia and diabetes.

However, for our purposes, we are looking at methylcobalamin’s ability to enhance the effectiveness of melatonin, especially for those over 40 and shift workers. It has been found to be particularly helpful for people with sleep-wake disorder, a condition characterized by excessive daytime sleepiness, restless nights, and frequent awakenings, where it has been shown to improve sleep quality, increase daytime alertness and concentration, and enhance mood. This is achieved by reducing daytime-melatonin secretion and promoting night time-melatonin secretion.

Aim for a dosage of around 3 to 5 mg of methylcobalamin in the mornings for best results.

Magnesium

Magnesium has gained attention as a potential sleep aid due to its various effects on the body and its potential to influence sleep-promoting processes. Magnesium can improve sleep by promoting relaxation, reducing anxiety, and relieving depression. It not only helps with falling asleep but also contributes to achieving deep and restful sleep.

Increasing magnesium intake through whole foods can be a way to observe its effects on sleep. Research suggests that magnesium supplements may be beneficial for older adults struggling with sleep problems.

Magnesium is a vital mineral that is involved in numerous bodily functions, including maintaining bone health, brain function, heart health, and muscle function. It also offers other benefits such as reducing inflammation, relieving constipation, and lowering blood pressure.

Magnesium helps the body and brain relax by activating the parasympathetic nervous system, regulating neurotransmitters and melatonin levels, and binding to GABA receptors. Insufficient magnesium levels can disrupt sleep and lead to insomnia. Certain groups, such as those with digestive diseases, diabetes, alcohol dependence, and older adults, are more at risk of magnesium deficiency.

The recommended daily intake of magnesium is 310-360 mg for women and 400-420 mg for men. Magnesium can be obtained through various sources, including natural mineral water, green vegetables, nuts, cereals, meat, fish, and fruit.

While specific dosages for magnesium supplements have not been extensively studied, clinical trials have used amounts ranging from 225-500 mg. It is important to avoid exceeding the upper limit of 350 mg per day without medical supervision.

5-HTP (5-Hydroxytryptophan)

5-Hydroxytryptophan (5-HTP) is a chemical that the body produces from tryptophan, an essential amino acid found in food. Once converted into 5-HTP, it is further transformed into serotonin, a neurotransmitter that helps relay signals between brain cells.

Taking 5-HTP dietary supplements can increase serotonin levels in the brain, which may have positive effects on sleep, mood, anxiety, appetite, and pain perception.

Research suggests that 5-HTP may be beneficial in treating various conditions related to low serotonin levels. These include depression, fibromyalgia, insomnia, migraines, and obesity. However, more studies are needed to fully understand its effectiveness.

It should be noted that 5-HTP can have side effects, such as nausea, heartburn, and feelings of fullness. At high doses, it can lead to serotonin syndrome, a dangerous condition caused by an excess of serotonin in the body. Those with high blood pressure, diabetes, liver disease, or who are pregnant or breastfeeding should consult with their doctor before taking 5-HTP. Additionally, those taking antidepressants should avoid 5-HTP due to potential interactions.

In the past, there were concerns about a contaminant called Peak X in tryptophan supplements, leading to a potentially fatal disorder called eosinophilia-myalgia syndrome (EMS). Consequently, the FDA removed tryptophan supplements from the market. Some 5-HTP supplements were also found to contain Peak X, but the levels were not high enough to cause symptoms unless taken in very high doses.

Nevertheless, it’s best to consult with your healthcare provider before taking 5-HTP, and to do your best to ensure that the 5-HTP supplement is sourced from a reputable manufacturer.

L-Theanine

L-theanine is an amino acid found in green and black tea and some mushrooms. It can be taken in pill form and is believed to alleviate anxiety, stress, and insomnia. As a result, you’ll often see it included in top-shelf nootropic supplements.

When combined with caffeine, L-theanine may enhance focus and attention. It has been found to improve performance and reduce fatigue in demanding tasks.

In addition, L-theanine may improve the function of the immune system, potentially reducing the risk of upper respiratory tract infections and flu. It may help control blood pressure during stressful situations.

Most importantly for this discussion, however, is L-theanine’s proven ability to promote relaxation and improve sleep quality. Research suggests that L-theanine can reduce stress and anxiety without leading to increased drowsiness. It has been shown to be effective in various situations, including in people with schizophrenia or schizoaffective disorder, and those suffering with ADHD symptoms.

Valerian Root

Valerian root is a herb native to Asia and Europe, also found in North America. It has been used since ancient times to treat various conditions such as insomnia, anxiety, PMS, menopause, depression, and headaches. It is commonly available in dried form as a tea, tincture, capsule, or tablet. It is a popular natural sleep aid, particularly in European countries.

Valerian root contains several compounds that may have effects on the body and brain, such as anti-inflammatory properties and interactions with neurotransmitters. Research suggests that valerian root can improve sleep and reduce anxiety in many individuals, although its effectiveness may vary.

It is generally considered safe, but caution is advised for those taking sedatives or sleep medications, pregnant or nursing women, and children under 3.

The recommended dosage varies, and it’s best to consult a doctor before starting valerian root supplementation for sleep.

A final thought

There is little that can benefit your sleep quality and quantity like living a healthy, active lifestyle, geared towards keeping your stress levels down, your alcohol and caffeine intake within reasonable bounds, and your resting periods plentiful and comfortable. Do this, and good sleep will often follow.

However, natural supplementation will often work wonders, too. Take one, some, or all of the supplements on this list for a bit of surety, for a good back-up. They will mitigate the effects of stress and anxiety, extend your REM phases, make it easier for you to get to sleep, keep you asleep for longer, and allow you to wake up feeling refreshed.

James Dixon

James Dixon is one of the key players in the SOMA Analytics’ team. He is a personal trainer and is educated to Masters level in Philosophy. He is a published author and is a keen advocate of high quality nootropic supplements.

James enjoys helping others to reach their peak both physically and mentally and believes that expressing his knowledge through his writing is an effective way to positively impact the wellbeing of others on a larger scale.

Sleep deprivation is a common problem that affects millions of people worldwide, which is troubling. It can have a direct and drastic impact on an individual’s mental and physical health, and on their cognitive and emotional state. Even a single night of insufficient sleep can result in drowsiness, poor cognition, low energy, and irritability during the day.

Though the immediate effects are more obvious, chronic sleep deprivation can increase the risk of various long-term health concerns. Understanding what causes sleep deprivation, the symptoms involved, and how we can treat it can go a long way to ensuring these health concerns don’t affect us too badly.

Sleep deprivation 101

Sleep deprivation is a term used to describe the condition of getting less sleep than the recommended amount. Adults should be aiming for a minimum of seven hours of sleep per night, while children and teenagers require even more.

Nevertheless, getting the right amount of rest is not just about the number of hours of sleep one gets. The labels sleep deficiency and/or sleep insufficiency are more commonly applied to influences that diminish the quality as well as the quantity of sleep, or both, preventing you from getting up in the morning feeling refreshed.

For instance, if you sleep for a full eight hours nightly, but wake up throughout the night, fragmenting your sleep, you may be getting insufficient sleep, whether or not you are technically getting enough sleep.

Sleep deprivation and sleep insufficiency can be characterised differently, generally depending on an individual’s given circumstances.

Whilst acute sleep deprivation occurs over a short time span, generally only a few days during which sleep time is greatly reduced, chronic sleep deprivation can be defined as too little sleep over a period of at least three months. Chronic sleep deficiency or sleep insufficiency will generally be hallmarked by continuing sleep deprivation and poor sleep quality occurring through sleep fragmentation and/or other disturbances.

Sleep deprivation and insomnia are both linked to inadequate sleep, but they differ in significant ways. Individuals with insomnia struggle to sleep even though they might have ample time in which to do so. People who suffer from sleep deprivation may not have the time to sleep a full amount due to lifestyle factors and/or their obligations.

Although there can be similarities in how we might characterise sleep deprivation and insomnia, it is important to note that doctors and sleep specialists will often make use of more precise definitions.

Sleep is essential for good health and well-being. Lack of sleep can lead to a range of negative consequences, including impaired cognitive function, mood disturbances, and an increased risk of accidents and injuries. Chronic sleep deprivation has also been linked to a range of health problems, including obesity, diabetes, cardiovascular disease, and depression.

Therefore, it is important to prioritize sleep and take steps to ensure that you are getting enough high-quality sleep each night. This may involve establishing a regular sleep schedule, creating a relaxing sleep environment, avoiding caffeine and alcohol before bedtime, and seeking medical help if you are experiencing persistent sleep problems.

Causes of sleep deprivation

Sleep deprivation can be caused by a variety of factors, including poor sleep hygiene, work and lifestyle obligations, lifestyle choices, and sleep and/or medical concerns.

One of the most common causes of sleep deprivation is poor sleep hygiene. This refers to habits and practices that can affect the quality and quantity of sleep.

Poor sleep hygiene can be caused by several factors. These include using electronic devices before bedtime, consuming caffeine or alcohol close to bedtime, and sleeping in an uncomfortable or noisy environment. Habits like these can make it difficult to fall asleep and stay asleep, leading to sleep deprivation.

Lifestyle choices can also contribute to sleep deprivation. For example, people who choose to stay up late watching TV or work on their computer may begin to suffer with acute sleep deprivation. Inconsistent sleep routines can also make it difficult to get enough sleep. For example, people who stay up late on weekends and then try to catch up on sleep during the week may find it difficult to maintain a consistent sleep schedule.

Work obligations can also greatly impact sleep habits and sleeplessness. Those working several jobs or long hours may simply not be able to find adequate time to get the sleep they need. Shift workers working at night or taking on antisocial hours may also often struggle to get a healthy amount of sleep. This can lead to chronic sleep deprivation, which, as we have seen, can have serious consequences for their health and well-being.

Sleep deprivation can result from various sleep disorders or medical conditions. For instance, sleep apnea, which causes multiple awakenings during the night due to breathing difficulties, can affect both the quality and duration of sleep. Additionally, medical or mental health issues like chronic pain or generalized anxiety disorder can also disrupt the quality and quantity of sleep, making it challenging to fall and stay asleep.

Sleep deprivation symptoms

Sleep is an essential part of our daily routine, and a lack of it can have significant impacts on our physical and mental health. The chief signs of sleep deprivation can include mood swings and change in mood, as well as undue daytime sleepiness and cognitive impairment symptoms such as impaired concentration and slower thinking.

Symptom severity is dependent on the duration of sleep deprivation, whether it is chronic or acute. Stimulants can mask sleep deprivation symptoms, but they are not a substitute for sleep and can often make it worse. It is crucial to monitor how these stimulants make you feel to determine if you are getting enough rest.

Overall, sleep deprivation can have significant impacts on physical and mental health, and it is important to recognize the signs and take steps to improve sleep habits.

The signs that you are veering into sleep deprivation can include:

• Yawning constantly
• Dozing off when inactive
• Morning grogginess upon waking
• Grogginess throughout the day (sleep inertia)
• Reduced concentration and alertness
• Mood swings and irritability
• Impaired attention span and reaction time
• Poor judgement
• Impaired spatial and situational awareness
• Impaired decision-making ability
• Impaired memory
• Lack of motivation
• Impaired work efficiency
• Increased likelihood of mental stalling
• Errors of both omission and commission
• Dropping into microsleeps

Sleep deprivation: the effects

Sleep deprivation and deficiency can have serious effects on a person’s well-being, including an increased danger of suffering from common accidents and errors.

For example, drowsy driving can result from the risk of microsleeps coupled with slowed reaction times, and it can obviously be life-threatening – both for the driver and those around them.

Additionally, individuals who are suffering with sleep deprivation may struggle to study at school or function fully in work settings. They may experience mood swings that can interfere with your personal relationships.

Chronic sleep deprivation can bring about a broad range of mental and physical health problems. If you regularly get less than seven hours of sleep, it can have negative effects on your overall health. Sleep is essential for your body to function properly, just like air and food. Your body repairs and restores itself when you sleep. Your brain also forms new connections and works on retaining memories.

If you are sleep deprived then you won’t function as you should, in mind or body, which can significantly impair your life quality.

Chronic sleep deprivation can also interfere with your body’s internal systems and cause more serious health problems beyond the initial signs and symptoms. It can lead to a weakened immune system, increased risk of chronic diseases such as diabetes and heart disease, and impaired cognitive function.

Your immune system generates cytokines and antibodies when you sleep. These protect your body against foreign invaders like viruses and bacteria. Additionally, some cytokines promote sleep, which enhances your immune system’s ability to fight off illnesses.

Insufficient sleep can hinder your immune system’s ability to build up its defences, which makes it more difficult for your body to resist infections and prolongs your recovery time. Chronic sleep deprivation can also elevate your risk of developing certain chronic health conditions, including heart disease and diabetes mellitus.

As sleep is essential for the proper functioning of almost all systems in the body, sleep deficiency has been linked to cardiovascular disease, metabolic conditions like diabetes, obesity, weakened immune function, hormonal problems, pain, and mental health conditions such as depression, anxiety, and bipolar disorder.

Insufficient sleep has also been associated with a greater overall risk of death and a lower quality of life. Studies have shown that chronic sleep deprivation can increase the risk of early death.

Sleep is essential for the proper functioning of the central nervous system, which is responsible for transmitting and processing information throughout the body. Chronic insomnia may well interfere with this process, leading to delayed signals, decreased coordination, and an increased risk of accidents.

During sleep, the brain forms pathways between neurons that aid in memory retention and learning. Sleep deprivation can leave the brain exhausted, impairing decision-making processes, cognitive abilities, and creativity. It can also lead to imbalanced and swinging moods, impulsive behaviour, stress and anxiety, paranoia, depression, and suicidal thoughts.

Prolonged sleep deprivation can cause hallucinations and prompt manic phases in individuals with bipolar disorder. Microsleep, which is uncontrollable and generally lasts a matter of seconds, can occur during the day and is dangerous when driving or operating heavy machinery.

The respiratory system is heavily involved in sleep. Obstructive sleep apnoea (OSA), a breathing disorder that occurs during sleep, can disrupt sleep and reduce its quality. This can lead to sleep deprivation, making an individual more susceptible to infections in the respiratory system, including the likes of cold and flu-like symptoms, as they wake up multiple times throughout the night. Additionally, sleep deprivation may exacerbate pre-existing respiratory conditions, like chronic lung disease.

Lack of sleep can increase the risk of weight gain and obesity by affecting hormones that regulate satiation and feelings of hunger. Specifically, reduced levels of leptin and increased levels of ghrelin due to sleep deprivation can lead to overeating and night-time snacking.

Sleep deprivation can also cause fatigue, reducing physical activity and contributing to weight gain. Furthermore, sleep deprivation can lead to high blood sugar levels and insulin resistance, increasing the risk of obesity and diabetes mellitus by causing less insulin to be released after each meal.

Insufficient sleep can have negative effects on various processes that help to maintain blood vessel and heart health, such as blood pressure, blood sugar regulation, and levels of inflammation. Additionally, sleep plays a crucial role in the body’s capability of maintaining and healing the heart and blood vessels. Lack of sleep has been linked to an increased risk of cardiovascular disease, with insomnia being associated with a higher risk of stroke and heart attack.

Hormone production, including testosterone and growth hormone, is also dependent on sleep. Interruptions in sleep can impact healthy hormone production, which can impact muscle mass, cell and tissue repair, and additional growth functions. Sufficient sleep and physical activity are both important for growth hormone release, which is produced by the pituitary gland throughout the day.

Treating sleep deprivation

As a first step in overcoming sleep deprivation, we should all aim at getting enough shut eye. This should typically be around seven to nine hours nightly. Obviously, though, this isn’t always easy to do – if it was, there likely wouldn’t be a need for articles like this one!

As we have seen, sleep deprivation can have a range of negative effects on the body, including fatigue, irritability, difficulty concentrating, memory problems, and an increased risk of accidents. After a certain point, getting more sleep may not be enough to combat the effects of sleep deprivation.

In such cases, medical intervention may be necessary – a sleep specialist will be able to identify and properly help you to overcome sleep disorder.

Sleep disorders are a common cause of sleep deprivation. They may present challenges as you try to get enough high-quality sleep. Additionally, they can heighten your susceptibility to the above consequences of sleep deprivation on the body.

These are amongst most common forms of sleep disorder:

• Obstructive sleep apnoea: a condition in which the airway becomes blocked during sleep, causing breathing to stop and start repeatedly.
• Narcolepsy: a disorder that causes excessive daytime sleepiness and sudden sleep attacks.
• Restless leg syndrome: a condition that causes an uncomfortable sensation in the legs, which can make it difficult to fall asleep.
• Insomnia: a condition in which you have trouble falling asleep or staying asleep.
• Circadian rhythm disorders: a group of disorders that affect the body’s internal clock, causing sleep problems.

Your healthcare provider may request a sleep study as part of the diagnostic process. This will usually take place within a formal sleep centre. However, these days it’s also possible to obtain a fair amount of usable data from patients remotely, as they sleep at home.

If you’re diagnosed with a sleep disorder, you may be given medication or a device to keep your airway open at night (as is the case with obstructive sleep apnoea) to help combat the disorder so that you can get a better night’s sleep on a regular basis.

In case of a sleep disorder diagnosis, you might receive medication or a device to keep your airway open at night. This helps to alleviate the disorder and enables you to have regular, restful sleep. This is often the case for obstructive sleep apnoea.

To avoid sleep deprivation, it is obviously important to get enough sleep. Aim for seven to nine hours, which is appropriate for most adults.

Additional tips for maintaining a healthy sleep routine include cutting down on naps during the day, avoiding caffeine for a few hours before going to bed, going to bed and getting up at about the same time daily (including during the weekend), engaging in relaxing activities before bed, steering clear of large meals and electronic devices before bedtime, maintaining an active lifestyle (without training too late at night), and cutting down on your alcohol consumption.

By following these tips, you can improve the quality of your sleep and reduce your risk of sleep deprivation. If symptoms of troubled sleeping persist, talk to your healthcare provider or a sleep specialist to determine if there is an underlying sleep disorder that needs to be addressed. With the right treatment, you can get the restful sleep you need to feel your best.

James Dixon

James Dixon is one of the key players in the SOMA Analytics’ team. He is a personal trainer and is educated to Masters level in Philosophy. He is a published author and is a keen advocate of high quality nootropic supplements.

James enjoys helping others to reach their peak both physically and mentally and believes that expressing his knowledge through his writing is an effective way to positively impact the wellbeing of others on a larger scale.

It’s important to prioritize good sleeping habits. Maintain a healthy lifestyle, dim your lights for a little while before bed, make sure your bed is comfortable, keep your stress and anxiety levels down, and so one.

Also consider using natural remedies, such as melatonin, magnesium, and valerian root. They may do a lot to improve your overall sleep quality. This is incredibly important – adequate sleep quality and quantity is crucial for proper body and brain function, including improved learning, memory, decision-making, and creativity. 

Meanwhile, insufficient sleep and poor sleep quality have been linked to increased risk of plenty of health concerns, including but far from limited to heart disease, diabetes, and obesity.

Nevertheless, many of us don’t get enough sleep. Some of us experience occasional or even chronic insomnia. Natural sleep-promoting supplements may provide additional support for those who need it. Luckily, we’ve got a whole list of them ready and waiting for you.

Supplements for improved sleep

Over-the-counter sleep aids are supplements that can help you to fall asleep more quickly and then remain asleep until morning. These aids are often plant-based, contain vitamins or minerals found in our diets, or provide supplementary volumes of substances produced by the body. 

Plenty of people would rather turn to natural sleep aids due to their lower incidence of side effects compared to prescribed drugs and medications. Users may also worry about harder medical sleep aids’ potentially addictive nature.

However, it is important to note that supplements’ efficacy and indeed safety are not closely supervised by the Food and Drug Administration (FDA), so consumers should be extra careful in ensuring that they are going for trustworthy products. 

Additionally, the term ‘natural’ is not strictly regulated for supplements, as some natural supplements, like melatonin, may be derived synthetically. This isn’t too much of an issue in reality – it is still natural for us to take these compounds. Just be aware that the name may be slightly misleading.

In general, though, these are products that can improve your ability to sleep and the quality of sleep you receive, with all-in-all quite robust clinical data backing them up.

Quick Verdict: Performance Lab Sleep

Performance Lab Sleep uses all-natural ingredients and is one of the most effective all-in-one sleep aids we have tested.

With magnesium, L-tryptophan, and melatonin sourced from tart cherry it is one of the most effective, natural supplements for ensuring you get a positive night’s sleep. Combine it with the tips we’ve mentioned and you will be well set up for a great night’s sleep.

Check Best Deals On Performance Lab Sleep

The best natural products for better sleep

There is a potentially dizzying array of supplements out there that can help your sleep quality one way or another. However, some are better than others. To me, the following are amongst the most useful natural compounds going, most with clinically proven benefits.

Melatonin

Melatonin is a hormone created in the pineal gland in the brain. It helps to regulate sleep, working in part by organizing our circadian rhythms, which control our sleep-wake cycles. Melatonin production can be suppressed by various factors, including night time light exposure, aging, and certain diseases and medical concerns.

To address sleep disturbances caused by low levels of melatonin, some people take melatonin supplements in pill format. It is very popular, in fact – melatonin is the United States’ fourth favorite adult-centred natural supplement.

Melatonin is primarily recommended for individuals with disorders of the circadian rhythm such as delayed sleep-wake phase disorder. It may also be used for certain sleep disorders for minors. While some people find it helpful for insomnia or sleep disturbances related to shift work, research on its efficacy for these issues is mixed.

Melatonin is generally considered safe at standard dosages, but there are possible safety concerns for use by children and insufficient research on its use during pregnancy or breastfeeding. Mild side effects can include nausea, dizziness, and headaches, and some users, particularly older adults, may experience daytime drowsiness.

Lavender

Lavender, a popular herb, has been traditionally believed to help with improving sleep and overall relaxation. Indeed, lavender oil use has been proven to bolster postpartum women’s sleep quality, for example, whilst also enhancing good sleep hygiene’s efficacy. Additionally, lavender oil has a calming effect, working to mitigate the effects of restlessness, stress, and anxiety.

Recent research supports many claims surrounding lavender.

Lavender is a popular choice for those who have difficulty sleeping due to stress and anxiety or overactive thoughts. It’s also a good option for those who fancy an external sleep aid, or something they can smell, rather than an internal one, or something they can take.

Dried lavender and essential lavender oil use for a short period is considered safe, but it is important to note that topical lavender oil may cause skin irritation, especially where allergies are a factor.

Valerian

The valerian plant has been used to treat sleep problems since the second century. Despite its pungent smell, which is often compared to old, sweaty socks, valerian is well worth taking seriously. It appears to offer some great sleep-boosting benefits. It can help people to fall asleep more quickly and enjoy a better quality of sleep, stirring far more seldom through the night. 

While further research is needed, some studies have shown that users taking valerian can be eighty percent likelier to benefit from sleep improvements than members of a control group taking a placebo. Experts speculate that valerian’s benefits may come as a result of several different compounds working concurrently, most notably the amino acids GABA and glycine.

Valerian plant’s stems and roots can be prepared as teas, capsules, tablets, extracts, and tinctures. Both capsules and liquid extracts are commonly used in research due to the tea’s unpleasant odour. 

Valerian is a pretty safe bet for those suffering with insomnia or general sleep problems, and it is reported to be more effective after several weeks of use. However, we need more data before we can fully determine its effectiveness.

Valerian is largely safe for adults, with rare and mild side effects such as dizziness, headache, skin irritation, and upset stomach.

Chamomile

Chamomile’s use in treating sleep problems can be traced back to ancient Egypt. However, despite this pedigree, little modern data exists looking into its many purported benefits.

Some small studies and meta-analyses suggest that chamomile may alleviate symptoms of anxiety and improve sleep quality, though researchers are currently unsure as to why these benefits might occur. It seemingly doesn’t benefit those suffering with insomnia.

Chamomile is commonly prepared as capsules, tincture, or tea. While there are a few varieties, including Roman chamomile, most studies have been conducted on German chamomile. Chamomile is considered safe when consumed orally, generally brewed into tea, but it may interact with certain medications, such as blood thinners. Limited information is available with regards potential safety for those who are pregnant or breastfeeding. 

Passionflower

Passionflower, a vine native to the Americas, has been historically used as a sedative in various local forms of traditional medicine. Tentative clinical data looking into its effects are promising.

One study that focused on generalized anxiety disorder found that passionflower’s soothing effects were similar to a frequently prescribed sedative. Additionally, passionflower may bolster quality of sleep whilst also making it far easier to fall and remain asleep. However, more research is needed to fully understand its potential benefits.

Passionflower is often prepared as tea, though extracts are also commonly used.

Research suggests that passionflower may have possible benefits for both insomnia and anxiety. However, there isn’t currently much proof of its effectiveness. Similarly, there is limited research into the safety of passionflower.

This being said, studies have shown that doses of up to eight hundred milligrams daily are safe for up to two months, with mild side effects such as confusion, drowsiness, and poor coordination. Pregnant women should avoid using passionflower as it may possibly induce uterine contractions.

Cannabidiol (CBD)

Cannabidiol, or CBD, is one of over a hundred different cannabinoids found in the cannabis plant. Unlike THC, CBD is not psychoactive and mostly comes from hemp.

Most of the research surrounding CBD has been stymied in part by strict cannabis regulations. However, it has shown great potential in reducing symptoms of various mental health concerns and aiding some sleep disorders. While there is some evidence to support these claims, research is currently far from conclusive.

Despite being legal for five years, CBD is not authorized to be marketed as a dietary supplement. Nevertheless, it is easily accessible in various forms, including high-quality oils, gummies, and tinctures.

Due to the absence of regulatory supervision, one study discovered that over a quarter of CBD products contained less CBD than advertised, whilst nearly half had significantly more. This means that only around a quarter of available products contain the amount they say.

CBD is generally considered safe, though some minor side effects may occur. These can include the likes of stomach and digestive upset, tiredness, and fluctuations in appetite and/or weight. There is limited data on its safe consumption for pregnant or breastfeeding women.

Ashwagandha

Ashwagandha is derived from Withania somnifera, a small shrub native to India and Southeast Asia. It is a common herbal medicine used in traditional Ayurveda health practices, where it is used in to treat a wide variety of conditions.

Ashwagandha is an adaptogen, which is a term used to describe a group of herbs that are believed to protect the body from the effects of prolonged stress and anxiety. Although there is limited data available about its effects and mechanisms, preliminary research backs up the notion that ashwagandha might be effective at fighting stress.

According to preliminary research, ashwagandha may help to improve sleep quality by helping people to fall asleep faster, spend more time asleep, and experience better sleep quality. After taking ashwagandha for six weeks, participants in one study reported their sleep being on average 72% improved.

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, so if taking ashwagandha before bed helps a person to relax, this may be another way by which it promotes better sleep.

Ashwagandha contains additional several compounds that may be responsible for its sleep-promoting effects, including triethylene glycol. Its ability to act on GABA receptors, which are a key part of the sleep-wake circuit, likely plays a role in its sleep improving properties.

According to some sources, ashwagandha is also believed to enhance nervous system, endocrine, and cardiopulmonary system healthy functioning. It is thought to possess anti-inflammatory and antioxidant properties, and to be effective in treating the symptoms of anxiety and mitigate the effects of cognitive impairment.

However, these claims require further scientific evidence to support them, and researchers are still investigating the herb’s mechanisms of action and potential side effects.

Tart Cherry Juice

Tart cherry juice, also often called sour cherry juice, may boost levels of melatonin in the body whilst also increasing tryptophan availability. Tryptophan is an amino acid thought to play a role in maintaining sleep quality.

While tart cherry juice shows promise in improving sleep quality and aiding in falling asleep, some studies suggest that its benefits for those suffering with insomnia are not as effective as established treatments such as CBT (cognitive-behavioural therapy).

Studies have shown that consuming as many as 270 cherries daily can provide health benefits. However, there is no explicit data on the safety of tart cherries. It is often diluted to make it more palatable, as its sour flavour isn’t to many people’s tastes.

Magnesium

Magnesium is thought to aid sleep. It is a mineral that is present in many foods, and with which processed foods are frequently fortified. It plays many roles within the body, and is present throughout the body, found in bones, blood, and soft tissue.

Sleep regulation is one of the mineral’s many functions, and older adults can be more susceptible to magnesium deficiency. Studies indicate that taking magnesium supplements may help to alleviate insomnia symptoms in older adults when taken either alone or in combination with zinc and melatonin. It might also decrease daytime sleepiness and fatigue.

Eating magnesium-rich foods such as pumpkin seeds is an easy way to supplement magnesium. You can also buy supplements – multivitamin pills often include plenty of magnesium. 

Though magnesium is generally safe at normal dietary levels and excess magnesium is filtered out by the kidneys, high intake can lead to side effects such as nausea, diarrhea, and stomach cramps. Magnesium can also interact with certain medications and supplements, whilst excessive dosages can lead to heart abnormalities, including hypotension, or low blood pressure, arrhythmia, and sometimes even cardiac arrest.

Tips for improved sleep

Lifestyle practices can go a long way towards improving your sleep quality. Consider embracing a few simple techniques for better sleep alongside possible supplementation.

Although plenty of things can interfere with sleep, such as work stress, family responsibilities, or health concerns, you can still develop habits that promote better sleep. While it may be hard to control all the things that affect your sleep, these tips can help you improve your sleep quality.

Keep your diet and substance intake on track

You should never go to bed either hungry or stuffed. Avoid consuming heavy or large meals within a few hours of bedtime as it may cause discomfort and interfere with sleep.

Nicotine, sugar, caffeine, and alcohol should also be consumed with caution as their stimulating effects can disrupt sleep. While alcohol may make you feel sleepy initially, it can lead to sleep disruption later in the night.

Sleep in a conducive environment

To promote better sleep, try to maintain a dark, cool, and quiet bedroom space.

Avoid light exposure in the run up to bedtime as it may make it more difficult to drift off. Additionally, try to avoid using light-emitting screens for a while before bedtime.

It might be a good idea to use shades on your windows, earplugs, a fan, or anything that can help you to build that restful environment. 

Try engaging in relaxing activities before going to bed instead. Enjoy a nice long bath or relaxation techniques like meditation.

Maintain a good sleep schedule

You should try to sleep a minimum of seven hours per night, and most of us don’t need more than nine hours nightly to feel well rested.

To promote a consistent sleep-wake cycle, try to get to bed and wake up at a consistent time each day, even on weekends. If you can’t get to sleep within about twenty minutes of going to bed, get up and go and try to do something soothing, like reading or listening to relaxing music. Get back into bed again when you get sleepy, and repeat this process as needed whilst maintaining your healthy sleep schedule.

Keep active

Research suggests that exercise can improve sleep quality and alleviate sleep-related problems. Regular exercise can reduce the time it takes to fall asleep and decrease the amount of time spent awake in bed during the night. Exercise can also indirectly improve sleep by reducing the risk of excessive weight gain, which is a contributing factor to obstructive sleep apnea.

Additionally, exercise has many other benefits, including reducing the risk of diseases like cancer and diabetes, improving physical function, and promoting a higher quality of life. It can greatly diminish the impact of stress and anxiety, two factors that can profoundly impair your sleep quality (see below.)

Try to limit stress levels

Try to stay on top of your stress and anxiety levels.

To improve your sleep, try getting ahead of your stresses and or concerns before bedtime by writing them down and setting them aside for the next day. Stress management techniques such as getting organized, setting priorities, and delegating tasks can also be helpful.

Meditation is another way to ease anxiety and promote relaxation.

If you frequently have trouble sleeping, it may be a good idea to contact your healthcare provider to identify and address any underlying causes that may be contributing to your sleep difficulties.

All in one supplements for improved sleep

In addition to individual natural sleep aids, there are plenty of supplements in today’s market that offer a host of benefits, including bolstering sleep quality. They contain several different active ingredients to enhance your overall wellbeing whilst allowing for improved rest.

Performance Lab Sleep

Performance Lab Sleep by Opti-Nutra contains magnesium, L-tryptophan, and melatonin sourced from tart cherry, and is perhaps unsurprisingly therefore great at bolstering sleep quality.

Magnesium has been suggested to help people fall asleep more quickly and spend more time asleep, while L-tryptophan creates serotonin, a precursor to melatonin, the body’s sleepy hormone. Performance Lab takes its melatonin from Montmorency Tart Cherry, which is a rich and high-quality natural melatonin source. 

All ingredients are vegan and soy-free, and GMP certified. They are also completely non-GMO, non-irradiated, are free from gluten, caffeine, artificial colours and preservatives, synthetic additives, and any allergens. They are made using Opti-Nutra’s trademarked BioGenesis method, which replicates nutrient genesis in nature, thus dispensing with the need for mineral mining or factory farming.

NooCube Sleep Upgrade

Sleep Upgrade is a natural supplement offered by NooCube that aims to improve sleep quality. It contains calcium, magnesium, and lavender oil, which work together to promote relaxation and reduce stress.

In addition to improving sleep, Sleep Upgrade also functions as a nootropic to enhance mental focus and reduce brain fog. The benefits of Sleep Upgrade include promoting calmness before sleep, eliminating oxidative stress, encouraging the production of melatonin, and relaxing the muscles. Clinical studies have shown that the ingredients in Sleep Upgrade are effective in improving sleep quality.

There are no reported side effects associated with taking Sleep Upgrade. It is only available for purchase online.

Nature Made Magnesium

Nature Made Magnesium 250 mg Soft-gels are designed to support nerve health, muscle relaxation, and heart and bone health, whilst also helping you to sleep.

Magnesium is an essential mineral that is necessary for over 300 enzymatic reactions in the body. Plenty of us under consume magnesium in our diets, so anything that contributes to your body’s magnesium needs should be very welcome.

Nature Made Magnesium contains magnesium oxide in a smaller soft-gel, making it more convenient to take. 

Each soft-gel of Nature Made Magnesium provides 250 mg of magnesium, which helps to promote relaxation in the body. Nature Made supplements are made from high-quality ingredients, are gluten-free, and do not contain synthetic dyes, artificial flavors, or preservatives. They are amongst the best natural supplement manufacturers going.

A final thought

Sleep is primal and fundamental to your wellbeing. It is also complex and, for too many, fleeting. This can lead to some really profound concerns with your physical and mental wellbeing, both in the short- and long- term.

There is often no single fix, as there is often no single cause for poor sleep quality.

Rather, try to set yourself up for success. Do everything you can to ensure that you are getting the amount and quality of sleep your body needs to fully replenish and stay healthy, aiming at around 7-9 hours of good quality slumber per night.

This should begin with your sleeping environment and evening routines, what many might refer to as your ‘sleep hygiene’. Follow the advice above. Stay on top of your stress and anxiety levels as much as is possible. If you’re struggling to do so, consider seeking help from your healthcare provider. Wind down properly in the evenings, darkening the room, staying away from electronic devices and screens, possibly meditating, practicing gentle yoga, taking a hot bath, or anything else that will help to soothe you into a good sleep state.

An active lifestyle will also help. It will naturally help to keep your stress and anxiety levels low, whilst also allowing your body to get as tired as it needs to be to get to sleep. This lifestyle should also be relatively free from stimulants and drugs that can affect your sleep patterns – keep alcohol consumption low, don’t smoke, don’t take drugs, and steer clear of caffeine from early afternoon onwards.

And then consider supplementation. The supplements above, taken either individually or in combination, should help you to find a better quality of rest. They will supplement your lifestyle and diet to give you the best chance possible of getting the sleep you need.

If in doubt, consider one of the all-in-one options from above – each one should give you plenty to help you sleep, which in turn can help you to truly turn your life around.

James Dixon

James Dixon is one of the key players in the SOMA Analytics’ team. He is a personal trainer and is educated to Masters level in Philosophy. He is a published author and is a keen advocate of high quality nootropic supplements.

James enjoys helping others to reach their peak both physically and mentally and believes that expressing his knowledge through his writing is an effective way to positively impact the wellbeing of others on a larger scale.

Do you hear the saying ‘you’ll feel better after a good night’s sleep’ and often wonder why you wake up after a long sleep and you don’t feel any benefit?

Going to bed at night is supposed to be the opportunity for your body and brain to reset with the intention that you’ll wake up the next day feeling refreshed.

It is normal to wake up with a certain amount of grogginess and perhaps have a little slump during the afternoon. However, if you are constantly feeling sleepy through the day and find yourself asking ‘why am I always sleepy?’ then that could be down to a few health related issues.

The good news is, is that with lifestyle changes and better habits, these can be solved.

In this article we will discuss the reasons why you are possibly feeling sleepy and tired throughout the day and how you can manage and improve this.

What does it mean to be ‘sleepy’?

If you’re feeling sleepy it means you are feeling drowsy, tired and heavy eyed. When we feel like this it should be late into the evening when our body and brain is telling us it’s time to go to sleep. Feeling like this during the day means that we are unable to function at our most optimal level. 

The impact of feeling sleepy means that we would be showing slow reflexes, a poorer immune system response, impaired cognitive function and our mood would be low. If this is how our body is behaving on a daily basis, eventually this could cause chronic diseases and disorders.

It is important to recognize that feeling sleepy throughout the day isn’t normal, especially if you think you are getting the amount of hours of sleep you should. 

Recommended hours of sleep:

• Newborns (up to 3 months old): 14 to 18 hours
• Infants (up to 1 years old): 12 to 16 hours, napping hours included.
• Children (1 to 5 years old): 10 to 14 hours, napping hours included.
• School aged children (6 to 12 years old): 9 to 12 hours
• Teenagers (13 to 18 years old): 8 to 10 hours
• Adults (18 years and up): 7 to 9 hours

What is making me sleepy?

Let’s discuss a few of reasons as to why you might be feeling sleepy, even after a ‘full’ night’s sleep.

You don’t sleep as much as you think you do!

Let’s be honest, how often do you tell yourself you are having an early night and actually go to sleep later than you normally would. Everybody can be guilty of getting into bed early and thinking you have enough time to procrastinate or mindlessly scroll through your smartphone. This results in staying awake later and perhaps trouble in actually falling asleep.

Therefore you could be thinking because you are going to bed at 10:00 PM and wake up at 6:00 AM that you actually are getting a ‘good eight hours sleep’. This isn’t the healthy rest our body and brain are after. 

What we need to focus on is sleep efficiency. This is where we are calculating the amount of sleeping hours we actually have. Even the smartest smart watch can record inaccurate sleeping time because it includes the time you are lying in bed on your phone, and not actually asleep.

Calculating the exact amount of sleep you actually get isn’t an easy job, which is why even the best technology and the latest smart watch, cannot always be completely relied on when it comes to accuracy.

Whilst tracking your sleep isn’t a bad idea with one of these devices, if you are suffering with feeling sleepy throughout the day but your watch is telling you, you had 8 hours – be mindful that it may not be revealing the full truth.

You’re not meeting your personal sleep needs

As with all things in life we are all unique and individual. We are all determined by our genes with our own genetic DNA codes. Therefore when we’re following rules and guidelines such as how much sleep we need per night, it might be that you are someone that needs more than the average 8 hours.

As the guidelines state above; an adult needs between 7 and 9 hours of sleep per night. As with any averages there will be people that need the minimum requirement and others that need the maximum requirement – and then even some outliers beyond the two extremes.

What an average does is give us a good baseline to start with if you are perhaps trying something new.

For example, if you are someone who has poor sleep hygiene meaning that you perhaps have put your sleep at the bottom of your priority list and you are now trying to improve your sleeping habits, aiming for 8 hours of sleep is a good goal to start with. 

We also need to take into account that there will be certain times in our lives when our bodies need more rest usual. This could be due to recovering from a period of illness, a time of high stress or you may have completed an intense activity such as a marathon or triathlon.

You’re body clock is out of sync

When we are talking about sleep, the body clock we are referring to is your circadian rhythm. This is basically your body’s internal clock. 

It tells your body to sleep and wake over a 24 hour period. Our circadian rhythm goes in cycles of sleepiness and alertness, which respond to changes with the light around us. It also controls the production of certain hormones and the fluctuations of your body’s core temperature.

If you are not in sync with your circadian rhythm, you will feel like your energy levels are depleted. Even if you think you are getting enough of the recommended hours, if this sleep is not happening when it should you will experience low energy. This can be quite common for people who work night shifts or have irregular sleeping patterns. 

When you sleep in sync with your circadian rhythm you will find that your energy levels are high and that you feel alert. Whereas the opposite not only gives you that ‘sleepy’ feeling, but you might also begin to experience insomnia symptoms.

You’re in a Sleep Debt

Is sleep debt a real thing? The answer to that is yes! If you are not getting adequate sleep over a set amount of time this can cause sleep debt to build up one day at a time until you accrue so much that it has a real detrimental impact on your daily life.

If you are someone who needs 8 hours sleep at night, but for some reason you’ve only been getting around six hours of sleep a night over the course of a few days, you will be building up a sleep debt of several hours. The sleep debt that has built up will not be restored with just one good night’s sleep, your body will want to make up for the sleep that it has lost out on over several days. 

Experiencing sleep debt will not just leave you feeling sleepy. It has a huge impact on your health and can cause conditions such as; diabetes, risk of stroke, high blood pressure, and obesity. As sleep debt increases, our body and brain functions deteriorate and sleep is what is needed to repay this debt.

When you have built up a sleep debt you will need to make extra time to allow that sleep to be repaid. If you haven’t had enough sleep over a few days, for example from a holiday, you will need to make sure you get several nights of high quality sleep.

There are some medical conditions and sleep disorders such as insomnia, depression, anxiety and menopause which can cause people to build a sleep debt.

If you think you have a sleep debt here are some helpful tips to help pay that debt back;

• Take a nap; however do not allow these naps to be too long that they then affect your circadian rhythm and ability to fall asleep well that evening.
• Go to bed earlier than you normally would; if on a good night sleep you would go to bed at 10:00 PM, whilst you are paying back some sleep debt had to beds half an hour earlier.
• Wake up a little later; same as above if you normally would wake at 6:00 AM, whilst you are paying back your sleep debt allow yourself to wake up at 6:30 AM.
• Good sleep hygiene habits; improving your sleep hygiene will help you fall asleep faster and have undisturbed sleep throughout the night.

How can I find out how much sleep I need?

Now that we’ve spoken about all the reasons as to why you might be sleepy you are probably thinking ‘how do I know how much sleep I need’?

There are obviously many apps and smart devices out there that help you track your sleep, and there is definitely a place for these and they can be very useful in tracking your sleep. The best device for sleep that I have come across is the Oura ring – but even this can have limitations and inaccuracies.

What you do need to make sure is that you understand that these can be to some degree accurate about how much sleep you have had, but they’re not telling you what it is that your body actually wants and needs.

One way to try to find out how much sleep your body needs is to track it, however this way requires no interference. The interference being an alarm clock! The idea here is to let your body wake up naturally over a period of time such as 10 days (you can try this for as little as one week, or longer for as much as two weeks to be more accurate). 

If you can manage to do this, you will be able to see how long your body does rest for. You’ll be able to track over a period of time; what time you have fallen asleep and the time that you awake, giving you a good idea of how many hours of sleep your body needs. 

Some could argue that this isn’t completely accurate either, for instance how do we know what stages of sleep we reached and the amount we had in each one, as well as our bodies could be paying off a sleep debt and sleeping longer than they normally would.

A good recommendation is to combine a bit of both. Meaning that you could use a smart device with a good quality sleep app and track your sleep and don’t use an alarm clock to wake you up. Easier said than done when we have to get up for work and other commitments though.

How can I stop feeling sleepy?

The feeling of being sleepy in a nutshell is down to your low energy levels and there are lots of things you can do to boost your energy. However, if you’re sleepy even after getting what you believe is your adequate sleeping hours then you need to look at your sleeping habits first.

A few ways to improve your energy levels each day are:

• Make sure you are meeting your sleep need
• Repay your sleep debt
• Get in sync with your circadian rhythm
• Improve your sleep hygiene

What is Sleep Hygiene?

Healthy sleep and sleeping habits are referred to as your sleep hygiene, and there are various things that you can do to make sure you have good sleep hygiene. Sleep Hygiene is when you look at your behaviors and the environment in relation to your sleep. 

The behaviors that we refer to when we talk about sleep hygiene aren’t always about what we do just as we are trying to get to sleep in bed. It is referring to a collection of behaviors throughout your wakeful day that contribute to positive sleep consequences.

Ultimately, it involves your daily habits from what you eat and drink, to your physical activity throughout the day which can promote high quality and restful sleep.

When we have good sleep hygiene, it increases the chance of you getting the restful and restorative sleep. The impact of this improves your mental and physical well-being, quality of life and better productivity. It also enhances your level of immunity and your cognitive function. 

Making sure you have a good level of sleep hygiene is good for people who are shift workers and can’t follow the natural circadian rhythm with going to sleep in the evening and night time. 

Tips to improve Sleep Hygiene:

Create a calm sleep environment: to fall asleep easily you want to create a tranquil sleeping environment. Whilst your taste in how it is decorated with colours and patterns will vary from person to person, the aim of your bedroom should be to make it calm and disruption free. For example:

• Have a comfortable bed
• Use soft bedding
• Set the temperature to be cool yet comfortable (it is always best to be on the cooler side than the hotter side)
• Keep it dark, use heavy curtains or get yourself an eye mask to prevent light from interrupting your sleep
• Use calming scents such as lavender

Have a sleep schedule: following a schedule and sticking to it as best you can helps your brain and body get used to the amount of sleep that it needs:

• Try to set yourself a regular alarm time each morning
• Make your sleep is your priority, where you can avoid staying out late 
• Keep any naps to a minimum, where you do need a nap keep it short
• Where you perhaps want to change your schedule, make sure you change it over a period of time rather than sudden change

Follow a bedtime routine: similar to the sleep schedule, following a bedtime routine can impact how easy you will be able to fall asleep. When we give ourselves the time to wind down it supports our body in knowing that it is coming to a time of rest:

• Find ways to relax such as; meditation, reading, breathwork
• Allow yourself a 30 minute window for winding down
• Create an environment away from bright lights, keep them dim
• Try to keep off electronical devices that generate blue light
• Stick to a consistent routine

Have healthy daily habits: having positive daily habits can help you be In Sync with your circadian rhythm and support you in getting a good sleep:

• Stay away from your bed unless it is for sleep (or sex!), this this helps our brain link the environment to going to sleep.
• Make sure you get exposure to natural light particularly first thing in the morning, this helps kick start our circadian rhythm.
• Move your body daily, we know regular exercise is good for us but it also impacts our quality of sleep.
• Limit your intake on caffeine, particularly in the afternoon and evening.
• The same for alcohol, drink it in moderation and avoid drinking it late in the evening
• Avoid eating late, just as our bodies rest when we sleep, so does our digestive system and when we eat late into the evening it doesn’t allow this to happen.
• Try supplements that can help promote good sleep such as magnesium or melatonin and take them an hour or so before bed.

When is Sleepiness a concern?

For some people improving their sleep hygiene or repaying sleep debt Isn’t the answer to the constant sleepiness.  It is possible that you feel sleepy after a full night’s sleep because of a health condition.

There are various health conditions and sleep disorders which can make you feel excessively tired such as:

• Iron deficiency
• Depression and anxiety
• Diabetes
• Obesity
• Heart disease
• Obstructive sleep apnea
• Thyroid disorders
• ADHD

It is also possible that you may be deficient in certain nutrients, or you might be experiencing sleepiness as a side effect of a medication or a health condition already known to you. 

For women, lifestyle changes such as; becoming pregnant, late pregnancy, menopause or at certain stages through your menstrual cycle, all cause problems with sleep. 

If you feel that any of these may be something that you need further support with then you must contact your healthcare provider.

Summary

When it comes to sleep, most people can make lifestyle changes or habitual changes to improve the quality or amount that they have. 

If you have never prioritized sleep or seen it as a huge part of your health, then it may well be that you have poor sleep hygiene and bad habits. These can be changed following the tips and information included in this article.

However, if you think that it could be a medical condition that is causing you excessive sleepiness then you should speak with your healthcare provider so that they can run tests and provide you with the appropriate help.

Phillippa Quigley