The Art of Falling Asleep and Staying Asleep

Having a good night’s sleep is quite a common goal for many of us. About 40% of Canadians report having a sleep disorder or problems with their sleep. What happens when trying to fall asleep or waking up varies from person to person, and knowing these symptoms gives a better picture of what is going on. Maybe you lay in bed wide awake while playing on your phone. Maybe you toss and turn, fall asleep and then wake up in the middle of the night tossing and turning again. Or maybe you fall asleep but in the morning feel unrested and groggy.

Generally, one needs about 8 hours of sleep for optimal health benefits and restoration, but even a 5-6 hour sleep is more beneficial than a disrupted 8. Mental health issues are greatly associated with disrupted sleep but there are increased risks of other medical conditions. A big one being a weakened immune system. People who don’t get enough sleep are more likely to get sick with the common cold or flu. Sleep deprivation also increases chances of stroke, heart disease, high blood pressure and diabetes. And not to mention lowered productivity at work and higher possibility of getting into a car accident or work related injury. It also greatly reduces sex drive.

There are so many factors that can affect sleep but there are general lifestyle changes and nutrients/herbs that help with getting a better snooze.

So what can you do?

1. Sleep Hygiene
   This is usually the first thing I investigate. Do you indulge in screen time before bed? Playing on your phone or watching TV just before bed increases a hormone called cortisol. This is your wake up and be alert hormone. On a regular day it gradually increases in the morning when waking up and being exposed to sunshine. Some people have random spikes of cortisol at night and dips in the evening. Testing salivary cortisol gives me and you a better picture of that.

2. Exercise
   Regular physical activity is important for so many aspects of your health, sleep included. The main reason being that it helps regulate those hormones. Being active during the day will dip your cortisol levels before bed and increase your sleepy hormone, melatonin.

3. Caffeine
   That late night cup of coffee is not helping you fall asleep. Trust me. Best to not have any caffeine post 4pm. The amount of time it takes your body to get rid of caffeine from your system is 4-6 hours. This takes longer the older you get.

4. Substance Abuse
   Yes. Alcohol, nicotine, recreational drugs and sleeping pills really screw with your body’s ability to get a good sleep. Black out drunk is not sleep.

5. Nutrition
   This is a whole area that can be divulged in a separate blog post. But a healthy, balanced and well rounded diet really does help with having a good sleep. Many different foods have beneficial nutrients that help with increasing melatonin. And just like with caffeine, eating right before bed doesn’t help. Try to stop eating 3 hours before you get under the sheets.

6. A Little Help from Supplements
   There are many different herbs and supplements that help with getting a better sleep.

   • The most common one that people know of is Melatonin. One of few hormones you can actually take as a supplement and is found in nature. It works well for some and for others not at all, or way too much. Some people feel groggy after taking a melatonin supplement or get strange and disruptive dreams. Some people do well with taking a precursor called 5-HTP. It is converted by the body to Melatonin at night and Serotonin during the day. And your body only converts the amount it needs.

   • Chamomile, Lavender, Ashwagandha, Kava, oh my! As a Naturopath we have so many sedative (sleepy time) herbs that work in a variety of ways. The four mentioned above are only a few of that arsenal. The science behind herbal actions is a passion of mine and I could spend all day writing about it. There are many ways herbs work for sleep; directly increasing GABA (a resting hormone), mimicking or increasing melatonin, binding to receptors that increase parasympathetic activity (rest and digest nerves), enhancing alpha brain waves that help with relaxation, decreasing cortisol levels and many other known and unknown pathways.

   • Another hormone called GABA can be taken directly as a supplement. It is found in many food sources and made by many bacteria in our digestive tract. GABA inhibits nerve impulses and allows the body to relax.

   • Green tea is known to relax while also stimulate the body. This is because green tea has something in it called L-theanine. L-theanine increases alpha brain waves which in turn creates a relaxed awakened state. This is really good for an overactive mind that need to be turned down. Many people benefit from L-theanine before bed.

   • Much, much, much more. Everyone’s bodies will react differently to each type of supplement. Making some better than others for you depending on your body and your condition.

7. Meditation

   This is big. Meditation for stress and sleep is a powerful tool. If you aren’t experienced with meditating, apps like HeadSpace and Calm are great for beginners, and it is always nice to be guided by a soothing voice. It is an effective day to clear your mind and slow down an overactive mind.

Troubles falling and staying asleep is something many people struggle with. Getting support and guidance from a natural healthcare practitioner can be a great way to succeed in improving your sleep. Sleeping pills and anti-anxiety drugs can lead to long-term or heavily dependent use. Natural medicines are to support your body realign back to where it should be and eventually create independence from taking anything.

References:
1. Yazdi Z, Loukzadeh Z, Moghaddam P, Jalilolghadr S. Sleep Hygiene Practices and Their Relation to Sleep Quality in Medical Students of Qazvin University of Medical Sciences. J Caring Sci. 2016;5(2):153–160. Published 2016 Jun 1. doi:10.15171/jcs.2016.016
2. Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between Sleep and Exercise: A Systematic Review [published correction appears in Adv Prev Med. 2017;2017:5979510]. Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387
3. Chaput J, Yau J, Rao D, Morin C. Prevalence of insomnia for Canadians aged 6 to 79. Www150.statcan.gc.ca. https://www150.statcan.gc.ca/n1/pub/82-003-x/2018012/article/00002-eng.htm. Published 2018. Accessed March 4, 2020.
4. White DJ, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey AB. Anti-Stress, Behavioural and Magnetoencephalography Effects of an L-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients. 2016;8(1):53. Published 2016 Jan 19. doi:10.3390/nu8010053
5. Black DS, O'Reilly GA, Olmstead R, Breen EC, Irwin MR. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Intern Med. 2015;175(4):494–501. doi:10.1001/jamainternmed.2014.8081