When we think of insomnia, we often think of a person pushed to the brink of sanity that tosses and turns each night in bed without getting a wink of sleep. Could it be stress? Time zone changes? Imbalance of minerals?

Many struggle to get the sleep we want because of specific biological issues that need to be addressed. Natural sleep aids can help almost anyone improve their sleep, but they each have different uses and the right one for your situation depends on what keeps you up. It’s worth learning which is best for you because even if your sleep feels adequate now, imagine how you would feel if you had a great night’s sleep every night.

One common source of sleep difficulty results from elevated cortisol hormone levels at all times throughout the day. There is a normal pattern where the cortisol levels are higher in the morning and gradually decrease to their lowest levels in the evening. As our levels decrease, we begin to relax and rest. This allows the body to maintain a regular sleep cycle, or diurnal rhythm. When in a normal rhythm, we feel sharp, clear, and energized early in the day, and are able to get the sleep we need at night to take on the challenges of life.

However, long term stressors can cause cortisol levels to not decrease in the evenings as they should, and it can lead to insomnia and other significant health issues.

Getting better sleep simply helps us be the best we can be. Research from the University of Harvard and the University of Rochester found that the short-term productivity gains from skipping sleep to work are quickly negated by the negative effects of sleep deprivation on your ability to focus, remember, and access higher-level brain functions.

The research shows that sleep removes toxic proteins from the brain’s neurons that accumulate when we’re awake. An inability to sleep means that these proteins stay in the brain and cloud your thinking – no matter how much coffee you drink to try and counteract it.

Sleep helps us lose weight

Researchers have long believed that sleeplessness leads to poor food choices, one study found that a long-term lack of adequate sleep disrupts our appetite-regulating hormones, leptin and ghrelin, which can lead to obesity. Another study found similar results when they noticed that adults eat about 500 additional calories during late-night hours when they are sleep restricted.

Sleep can also help protect us from numerous chronic diseases, reduce migraines, and avoid vision problems. Getting good sleep can help us in so many ways, but quality sleep can be hard to come by for many.

When insomnia is related to depression or anxiety

If you have trouble falling asleep due to depressed or anxious thinking, taking 5-HTP before bed may help you relax and get rest. A common link between depression, anxiety, and insomnia is serotonin deficiency. Serotonin is found naturally in the human body and is a neurotransmitter that carries nerve signals. 5-HTP is well-known as a natural alternative to anti-depressants, but it also works as a sleep aid for the same reason it boosts mood – by increasing serotonin levels.

Do you ever feel tired after eating all that turkey on Thanksgiving? 5-HTP gives us a similar effect because turkey contains tryptophan that is then converted into 5-HTP, which is then eventually turned into serotonin.

Melatonin can help travelers/those with jet lag

Melatonin is commonly used as an all-purpose natural sleep aid, but research is conflicted on whether or not it is effective when used this way.

Melatonin’s primary function in the body is to regulate night and day cycles (also called sleep-wake cycles). Darkness makes the body create more melatonin, which tells the body it needs to begin its preparations for sleep. When it is light, less melatonin is made and this serves as the body’s signal to prepare for being awake.

Supplemental melatonin is believed to work by adjusting your internal clock when you take it, which makes it great for getting to sleep at an earlier time than you are accustomed.

Valerian is good for general use

If none of the other supplements spoke directly to your condition, valerian root extract is likely your best option.

Studies show that valerian is a safe, gentle, and effective natural sleep aid for people looking to fall asleep faster and stay asleep. The American Journal of Medicine recently analyzed the existing studies and research on valerian and found that valerian can improve sleep quality and is a better choice than many other sleep aids because of the lack of a “hangover” effect that follows most pharmaceutical prescriptions.

Valerian is most effective when taken long-term, so have patience with it. Many of the studies that prove valerian’s effectiveness note that single doses of valerian do not do much; the benefits come after multiple uses.

Help your sleep aid help you

There are other natural ways to help you get to sleep as well. As tempting as it is, avoid sleeping in or staying up late on weekends or days off. Going to bed and waking up at a consistent time is crucial for maintaining your internal sleep/wake clock. Exercise early in the day and the right dietary habits, such as avoiding coffee and caffeine past mid-afternoon and big or spicy meals before bed, can also help.

Don’t exercise late in the day, as it will increase that naturally occurring cortisol in your body that will make you stay awake.

Also remember to put away all electronics in the last hour before bed, since the light from these devices can stimulate the brain when it should be calming down.

Fortunately, in March 2016, Apple was the first to introduce enhancements to smartphones and tablets that have the ability to (based upon the clock and geolocation) automatically shift the colors on the display to the warmer end of the spectrum so as not to impact your circadian rhythm. Other electronics with screens such as TVs are sure to follow as this becomes a standard feature. 

We hope this slide show was helpful and informative. Should you have questions, or suggestions, please feel free to fill out our Ask the Doctor form found at the Doctors Corner.

Yours in health!

Dr. Gittins