Health Hotline Magazine | November 2024

Good Sleep Hygiene = Good Night’s Sleep

discovered that it appears to activate two genes which control our circadi an rhythm. The circadian rhythm affects body temperature and hormone production (including melatonin) and is heavily influenced by sunlight. Our bodies also naturally produce vitamin D upon exposure to sunlight, leading the researchers to suggest that vitamin D may play an important role in the “maintenance of circadian rhythms at the cellular level.” Experts recommend maintaining blood levels of vitamin D at 50 ng/mL to support optimal health. L-theanine and GABA. This amino acid found in green tea has a calm ing, relaxing, and anxiety-reducing effect. It helps support healthy sleep via several changes in the brain including increasing levels of the calming neurotransmitter GABA, which is intimately involved in sleep, while de creasing levels of excitatory neurotransmitters. It also increases alpha brain waves, present during REM sleep. L-theanine has been shown to cross the blood-brain barrier, within about 30 minutes of taking it, and increases al pha brain waves. GABA is also available as a supplement, and a 2019 study found that a combination of L-theanine and GABA was more effective compared to either supplement taken alone. Using an animal model, the researchers discovered that taken together, L-theanine and GABA de creased sleep latency, the time it takes to fall asleep, and prolonged sleep duration, including increasing both REM and NREM sleep, deeper sleep during which the body restores and repairs. For sleep support and reducing stress, try 100-400 mg of L-theanine and 100-200 mg of GABA. Glycine. This amino acid also acts as an inhibitory neurotransmitter, and when there are disruptions in these types of neurotransmitters it can lead to mood and sleep disorders. Research shows that taking glycine before bed may improve sleep quality, in part by supporting the body’s natural circadian rhythms. It also promotes a slight drop in body temperature, a physical change associated with falling and staying asleep. A low dose of 3 grams/daily before bedtime was found to improve sleep quality and reduce daytime sleepiness and fatigue in people with “insomniac tendencies or restricted sleep time.” A foundation of good health is built on a healthy diet, regular movement, and quality sleep. If one of these components is missing, overall health will suffer. Natural sleep aids are abundant, but sometimes the best tactic is to build a foundation for healthy sleep from the ground up by reducing stress, eating well, and supplementing with a few basic nutrients that are known to support your body’s natural sleep cycle. Because you deserve a good night’s sleep.

If you struggle with sleep, you’ve likely heard tips like, “no screen time before bed,” or “sleep in a dark, cool room.” This is sleep hygiene— the environment and habits you create to build a healthy sleep experience. Things like no screen time at least one hour before bed and sleeping in a dark, cool room are basics (avoiding screen time before bed is particular ly important because the blue light from the screens suppresses melatonin production). Other healthy sleep hygiene habits include keeping a consistent bedtime and waking time; avoiding large meals and alcohol in the evening; cutting back on caffeine and avoiding it in the afternoon and evening; adopting relaxing activ ities, such as reading, gentle yoga or stretching, or a bath just before bed; keeping a consistent bedtime routine; and creating a calming bed room environment (white noise machines and aromatherapy diffusers are great!). Good sleep hygiene looks a little different for everyone. Find what works for you—something that you will stick to—to create your own healthy bedtime routine.

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For references, visit: naturalgrocers.com/issue-88

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