One of the most common things we treat in clinic is insomnia and other sleep disturbances. As you’ll know if you’ve experienced it, insomnia can seriously affect your quality of life, so we’re here to share some of the natural remedies we’re finding really helpful for supporting restful night's sleep.
Magnesium
First up, let's talk about magnesium. Often referred to as the "relaxation mineral," magnesium plays a crucial role in helping your body wind down and prepare for sleep. Here’s how it works:
Muscle Relaxation: Magnesium helps relax your muscles, reducing physical tension that can keep you awake.
Calming the Nervous System: It supports the regulation of neurotransmitters, which send signals throughout your nervous system and brain. This helps calm your mind and body.
Enhancing Sleep Quality: Studies have shown that magnesium can improve sleep quality, especially in those with low magnesium levels.
How to Get More Magnesium:
Diet: Include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your meals.
Supplements: If you’re not getting enough from your diet, consider a magnesium supplement. Magnesium glycinate is one of our favourite forms for sleep, recommended for its calming effects and good absorption.
Glycine
Next on our list is glycine, an amino acid that’s gaining recognition for its sleep-supporting properties. Glycine can:
Lower Body Temperature: Glycine helps lower your core body temperature, which signals to your body that it's time to sleep.
Improve Sleep Quality: It can enhance sleep quality by promoting deeper, more restful sleep.
Reduce Sleep Onset Time: Glycine has been shown to help people fall asleep more quickly.
How to Get More Glycine:
Diet: Foods like bone broth, meat, fish, and dairy products are good sources of glycine.
Supplements: Glycine supplements can be an effective way to boost your intake. Taking about 3 grams before bedtime is a common recommendation for sleep support.
Herbal Medicine: Nature’s Sleep Aids
Herbal medicine offers a wide variety of remedies for insomnia, so we can find the perfect blend to suit your unique needs. Here are a few herbs we love to use in our magic sleep formulas:
Chamomile: A classic bedtime tea, chamomile has mild sedative effects that can help relax your mind and body -especially good if you have niggling digestive issues as well.
Passionflower: This herb is great for reducing anxiety and promoting calmness, making it easier to fall asleep.
Lavender: Lavender is well-known for its calming and sleep-inducing properties.
Lemon Balm: This gentle herb is fantastic for reducing anxiety and promoting relaxation. It’s particularly helpful for those who experience insomnia due to stress.
Putting It All Together
Combining these natural remedies can create a powerful synergy to support better sleep. Here’s a simple bedtime routine incorporating these elements:
Evening Wind-Down: About an hour before bed, turn off screens and dim the lights to signal to your body that it’s time to relax.
Magnesium and Glycine: Consider taking a magnesium supplement (around 200-400 mg) and glycine (about 3 grams) 30 minutes before bed.
Herbal Tea: Brew a cup of chamomile, passionflower or lemon balm tea to sip as you wind down (or grab one of our beautiful naturopathically formulated blends here (link)!)
Lavender Relaxation: Use lavender essential oil in a diffuser or spray it on your pillow to create a calming atmosphere.
Remember, finding the right approach to manage insomnia is a personal journey. It might take some experimentation to see what works best for you. Luckily, we have very good success rates with our sleep-promoting treatment plans, so book in with one of our naturopaths to see how we can help you get a better night’s sleep!
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