Sleep is the one thing we all need for our bodies to function optimally. However, many of us don’t get enough sleep or have trouble falling asleep and staying asleep. And while some people claim they do just fine on less sleep, many don’t realize how optimal they can and should feel when they get enough sleep.
The CDC (Centers For Disease Control) and many sleep study researchers suggest that adults need 7-9 hours of sleep per night and define short sleep duration as anything less than 7 hours per night. However, it is not only the length of sleep that matters, but also the quality of our sleep.
Chronic sleep loss has been linked to a number of health problems. Sleep apnea, which is temporary interruptions of breathing during sleep, causes disruptions in sleep cycles and affects sleep quality. Lack of restorative sleep can contribute to daytime sleepiness. Sleep is also a time when our bodies work on detoxification and clearing metabolic waste, and when this process is constantly interrupted, it affects our cellular processes.
There are many things we can do to optimize our sleep quality and duration. Sleep hygiene refers to behaviors we can do every day to support healthy sleep patterns and includes things like:
- Go to bed at the same time every night and get up at the same time every morning
- Avoid screen time 1-2 hours before bed (TV, phones, tablets, computers, etc.)
- Keep the bedroom cool and dark and avoid letting light into the room
- Avoid caffeine after 2 p.m
- Avoid alcohol before bedtime
- Avoid large meals or snacks before bedtime
- Exercise at least 30-60 minutes every day
In addition to the sleep hygiene practices mentioned above, we can turn to our plant-based allies to support and soothe our bodies into a gentle state of relaxation to prepare us for sleep.
We can use nervesherbs that have a nourishing, nourishing, restorative effect on our nervous system. By using these herbs, our body begins to calm down and switches from sympathetic dominance (‘fight or flight’ mode) to the parasympathetic state (‘rest and digest’). The herbs include Passionflower, American Skullcap and hops. are gentle and supportive, can be taken if one wakes up in the middle of the night and ensures that the user does not feel dizzy in the morning.
Some herbs used for sleep support have a harder effect on the body and while they help people sleep better and deeper, they can also leave the person feeling like they haven’t had enough sleep. This includes herbs like Kava Kava and Valerian. These herbs can be very useful and necessary for some, but it should be warned that they can leave the user feeling unrecovered.
Each of these herbs can be used alone or in a formula. Everyone responds differently to individual herbs and/or formulas and it may take some trial and error to discover what works best for you. You can also choose between using these herbs as a tea or in liquid extract form to find what works best for you. Liquid extracts extract more plant compounds and may work faster; However, the gentle and warming nature of tea can be just as effective for some in calming their minds and achieving a restful night’s sleep.
Dr. Shawn Manske attended the Canadian College of Naturopathic Medicine, one of seven accredited four-year, postgraduate naturopathic medical schools in North America, and received his Doctorate of Naturopathic Medicine. He practiced as an ND in Ontario, Canada, for five years before moving to Colorado. He is currently a Territory Accounts Manager and Senior Educator at WishGarden Herbs.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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