Categorized | General Health

Part2 of Are You Having Problems Getting a Night of Slumber?

Welcome back, I hope you tried playing around with your food combinations before bed based off of what was covered in the last blog. Maybe you found some of those suggestions helped but if not there might be some supplements that can help you with your sleep disruptions.

Some of the calming minerals are Calcium and Magnesium. We do need to support the body with these in the correct balance. (This can be different for each person, hence why I teach my clients to test what they need or suggest bringing in their supplements to test the package and make sure everything is working synergistically together). Magnesium is one mineral that we are becoming more and more deficient in due to a lack of availability in the soil. It is critical for over 300 functions in the body.

The B Vitamins help promote a restful sleep state, relieve stress and enhance rapid eye movement (REM). Many times restless leg syndrome is linked to being low in the proper B-Vitamin balance. We need the B’s for many digestive functions and to support our adrenals (which are being tapped out on a daily basis in today’s world).

Potassium helps the body detox and woks synergistically with magnesium to improve sleep. If you have too little Potassium you may find it hard to stay asleep throughout the night. Sometimes a multi-vitamin can help you get the necessary support with these but again I stress “test them”. Sometimes there are things in a multi you need and things you don’t and if you take them you may be adding a load of toxins to your body on the items you don’t need.

If you are looking for some natural sleep aids there are a number of options on the market. I carry several in stock if you want to get in touch with me to place an order. Melatonin does not make you sleep it helps to regulate your circadian rhythm. It is produced naturally in the pineal gland. The pineal gland begins to produce the Melatonin when you are exposed to darkness and helps you feel drowsy. It can stay elevated for about 12 hours between 9AM and 9PM. This rise and fall of Melatonin determines your internal clock which ideally should make you feel sleepy at night and awake during the day. Those that work night shifts do alter their regulation of Melatonin.

If you supplement Melatonin it helps to restore your body clock to establish healthy sleep patterns. It can help induce and maintain sleep in both children and adults. To get the best results you need to follow the label correctly as taking it at the wrong time can disrupt your circadian rhythm.

Another supplement that has been shown to increase the REM sleep along with deep sleep is 5-HTP. This is converted in the brain to Serotonin which helps initiate sleep. (Also what we get when we eat a high carbohydrate meal but that can leave you groggy and feeling almost drunk in the morning besides the congestion/snoring. Studies have shown that 5-HTP can decrease the time it takes to fall asleep and reduce the number of awakenings through the night.

L-Theanine is a relaxing amino acid which induces a sense of calm in people with anxiety. It won’t cause you to sleep longer but it may help you sleep better. Sometimes sleep formula supplements will have a combination of Theanine with the above mentioned items. As I mentioned above I do carry several functional medicine options if you need some sleep support.

If you want to look more closely at your nutrition and/or supplement package to help with your sleep pattern please get in touch with me. Dr Caroline Smith (303) 471 4725


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