By John Morgenthaler |
Several herbs and nutrients are especially helpful for re-establishing a natural sleeping rhythm. And even if you don’t have a sleeping problem but are anticipating jet lag from a trip that takes you to a different time zone, or are shifting your work schedule from daytime to a graveyard shift, you can also benefit from these nutrients. Also, a number of these nutrients pacify nervousness and alleviate stress, which add up and contribute to disrupted sleep rhythms.
1) Melatonin
People who use melatonin report that it helps them get to sleep and sleep more soundly. It also makes them more alert the next day and even lessens mid-afternoon tiredness and the need for naps. In all cases, melatonin should be taken at night, preferably before midnight, before going to bed. That’s when your pineal gland naturally releases melatonin. Taking melatonin at night or before your normal bedtime if you are a shift worker, helps restore and maintain normal circadian metabolic rhythms.
2) Magnolia Extract (Magnolia officinalis)
The Magnolia tree contains potent antioxidants, and is a powerful non-addictive antidepressant that alleviates stress and anxiety, without the tranquilizing side effects of drugs. When we suffer from stress, anxiety, or depression, it’s common to have trouble falling asleep, and staying asleep. In fact, insomnia is strongly connected with clinical depression and may even be depression’s first recognizable symptom. Magnolia extract takes the edge off, and improves quality of life … without the risk of side effects you might get from a pharmaceutical antidepressant. Dozens of animal studies have shown that it acts as a non-addictive, anxiolytic (anti-anxiety and anti-stress) agent at low doses.
3) Passion Flower Extract (Passiflora incarnata)
Passion flower extract was used by Native American Indians as a sedative and sleep aid. Today, it is revered by herbalists the world over for its sedative and tranquilizing abilities and is approved by the German Commission E, a governmental regulatory agency that evaluates the usefulness and side effects of herbs, in the treatment of insomnia and nervousness. In addition to the passion flower’s traditional use for depression and nervous disorders—including gastrointestinal complaints of nervous origin—it is also used to relieve tension headaches, muscle aches and spasms, pain, hyperactivity, insomnia, epilepsy, to alleviate anger, and help lower blood pressure. Although it is a central nervous system depressant, it does not leave people feeling groggy or drugged.
4) GABA (Gamma Amino-Butyric Acid)
GABA is an amino acid and is the main inhibitory (calming) neurotransmitter in the brain. Its function is to decrease neuron activity and inhibit nerve cells from over-firing. Too much activity can lead to restlessness and insomnia, but GABA inhibits the number of nerve cells that fire in the brain, and helps to induce sleep, uplift mood, and reduce anxiety.
Normally, our brain produces all the GABA we need. But our GABA levels may become depleted from poor diet, illness or exposure to environmental toxins. A deficiency can result in insomnia, anxiety, irritability, and depression. GABA supplementation appears to promote sleep and relaxation, alleviate stress, and elevate mood.
5) Taurine
Taurine is another amino acid, and potent antioxidant. Found in the nervous system and muscles, taurine supports brain neurotransmitters, including melatonin and GABA, and helps regulate their release into the brain. It also regulates heartbeat; maintains the stability of cell membranes; regulates the transport of potassium, sodium, calcium, and magnesium in and out of cells; and regulates the activity of brain cells. Low amounts of taurine may cause anxiety, epilepsy, hyperactivity and poor brain function. On the other hand, sufficient taurine levels are believed to contribute to a feeling of calmness, an essential to restful sleep.
6) Bacopa Extract (Bacopa monniera)
Bocopa is considered to be the greatest herb in Ayurveda medicine for treating age-related mental decline, as well as for improving cognitive processes, including comprehension, memory and recall. It also enhances the crucial coordination of these three aspects of mental functioning, and helps increase one’s ability to solve problems.
Bacopa has been shown to improve memory and productivity by reducing anxiety and related problems. A number of compounds have been identified in bacopa, including bacosides A and B, two chemicals that improve the transmission of impulses between nerve cells in the brain. These bacosides regenerate synapses and repair damaged neurons, making it easier to learn and remember new information. Bacopa also increases serotonin levels, a neurotransmitter that promotes sleep and relaxation.
How much sleep do you really need?
That answer varies from individual to individual. What we do know is sleep is as important as food and air, and both the quantity and quality we get are also extremely important. Six and one-half to seven hours of uninterrupted sleep seem to be the magic number for a lot of people.
Conclusion
Many of us are under constant pressure—at work, home, and even at play—and instead of dealing with periodic episodes of stress; we are now dealing with stress syndrome. But stress is much more than a modern-day inconvenience. It is a serious hazard that can lead to anxiety, depression, life-threatening diseases … and lack of sleep. The problem is, if you’re not getting enough of it, sleeplessness can drain your energy, compromise your immunity, and—like stress—increase your risk of other diseases. The main thing is to try to be consistent. Get into a routine, and try to go to bed at the same time every night. Start to wind down a couple of hours before bedtime, and take a sleep formula with time-tested, scientifically proven herbs and nutrients to help you relax and sleep through the night. Before you know it, you’ll be sleeping like a baby… and will feel revitalized and ready to face the challenges of your world.
References:
1. Nakamura K, Hashimoto S, Honma S, Honma K. Daily melatonin intake resets circadian rhythms of a sighted man with non-24-hour sleep-wake syndrome who lacks the nocturnal melatonin rise. Psychiatry Clin Neurosci. 1997 Jun;51(3):121-7.
2. Hoffman, David, The Herbal Handbook: A User’s Guide to Medical Herbalism, Healing Arts, April 1998
3. Gobaille S, Schleef C, Hechler V, Viry S, Aunis D, Maitre M Gamma-hydroxybutyrate increases tryptophan availability and potentiates serotonin turnover in rat brain. Life Sci. 2002 Mar 22;70(18):2101-12.
4. Birdsall T. Therapeutic applications of taurine. Alt Med Rev 1998;3(2):128-136.
5. Singh HK, Dhawan BN. Neuropsycho-pharmacological effects of the Ayurvedic nootropic Bacopa monniera Linn. (Brahmi). Indian J Pharmacol 1997;29(5):S359-65.
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