Many adults don’t get the sleep they need to help the body operate in optimal health; the reasons why range from physical inactivity or a poor sleep environment to physical conditions such as anxiety or menopause. A review by Terry Lemerond at Terry Talks Nutrition explores some of the reasons why people are having trouble sleeping, and offers natural solutions to improve sleep habits.
Lemerond noted there are several steps to improving basic sleep hygiene, such as ensuring the bed mattress offers proper body support, managing bedroom temperature and keeping to a regular sleep-wake schedule. However, overuse of stimulants (including caffeine) can keep the body revved up into the night, while the use of many over-the-counter sleep aids can have serious side effects such as morning drowsiness and even addiction.
Consumers who are having trouble sleeping may benefit from a first-line natural solution of chemotyped plant oils, including marjoram, lavender, mandarin, ravintsara and lemon verbena. Lemerond noted the oils promote a sense of calm and reduce stress.
A more individualized approach may be needed for those adults whose sleep is disrupted by particular health issues, including pain, anxiety, mood and menopause/peri-menopause.
- Pain: Lemerond noted chronic pain often seems worse at night when there are no distractions from it. Further, because the sleep period is when the body does internal repair, people who don’t cycle through all the stages of sleep disrupt that process. Addressing inflammation with nutritional ingredients such as curcumin, boswellia or nattokinase may relieve pain and allow for more restful sleep.
- Anxiety: For adults whose minds keep racing or can’t stay asleep, Lemerond recommends an extract of Echinacea angustifolia, which can reduce anxiety during the day and, when taken before bedtime, help quiet the mind.
- Mood Issues: In a chicken-or-egg scenario, mood changes can be both the cause of and result of disrupted sleep. Lemerond turns to a combination of chemotyped plant oils including basil, verbena and mandarin, the latter of which is known as “happy oil” for its ability to improve mood and ease tension.
- Menopause: As women’s hormone levels fluctuate significantly in the period before and at menopause, the body experiences physical symptoms such as hot flashes, night sweats, irritability and sleep difficulties. Addressing the symptoms of hot flashes and night sweats with a combination of black cohosh, hops and sour cider apple extract is what Lemerond suggests to treat the underlying challenge and improve the sleep outcome.