8 Supplements For Better Sleep

 

We are frequently reminded to “support” and “strengthen” our immune system, and there are highly effective natural methods to do so—most notably, ensuring adequate sleep. While we recognize sleep as a crucial component of well-being, it often takes a physical breakdown for us to truly prioritize it. Many people are caught in a cycle of constant mental and physical activity, fueled by sugar and caffeine, which can overtax the adrenal glands. As a result, sleep deficits are becoming more common, making it imperative to not only extend sleep duration but also enhance its quality. Prolonged stress can negatively impact sleep quality and compromise the immune system, increasing susceptibility to illness. When the body is at rest, it activates the “rest and digest” function, engaging the parasympathetic nervous system (PNS) responsible for maintaining homeostasis and reducing inflammation. Conversely, the sympathetic nervous system (SNS), which governs the “fight or flight” response, has become our default state in response to perceived threats.

So how do we hit the OFF switch when your body is constantly ON? Good question! We need to retrain the body and mind to turn off stress and this engages the parasympathetic nervous system. It’s going to take practice and changing some daily habits to change the brain chemistry—this can be done without relying on sleeping aids and pills. See below my tips and supplements to get you started with the best sleep ever.

REMINDER: Individual ingredients can be helpful but ultimately the body needs several things to maintain robust health. A supplement is all about the synergy of the blend and formula. Giving your body everything it requires.

 

CIRCADIAN BRAIN: HORMONES MATTER

First, a little understanding of our hormones and the part they play in this. Sleeping allows our bodies to recuperate and ensure we can tackle each day vibrant and focused. While we are at rest our growth factors work on repairing damaged cells, helping slow down the signs of aging —our cortisol levels are stabilized preventing inflammation in the body that leads to several skin issues and disorders. This includes dehydration, acne, and psoriasis. The regulation and metabolism of several hormones are influenced by interactions between the effects of sleep and the intrinsic circadian system; human growth hormone, melatonin, cortisol, leptin, and ghrelin levels are highly correlated with sleep and circadian rhythmicity. Circadian rhythms can influence sleep-wake cycles, eating habits and digestion, body temperature, and other important bodily functions too. Our Biological clocks which are found in nearly every tissue and organ that run fast or slow can result in disrupted or abnormal circadian rhythms. Every organ will have time to function and cleanse itself. For example: “Liver Time” according to TCM is between 1-3 am. This time is for your liver to release toxins and cleanse the blood to renew. That’s why it’s best to eat your lightest meal several hours before going to bed. If you are waking up during these hours or still awake you’re disrupting this natural repair process. Your liver can become overburdened and can’t detoxify properly at night. It’s not cleansing you and waking you up or you’ll have restless sleep. That time it needs is off because of the toxicity in the body that it’s not letting the organ do its job. Resulting in too much YANG ENERGY—heat, inflammation, tightness, restlessness.

NOT SLEEPING CAN CAUSE WEIGHT GAIN

Irregular rhythms have been linked to various chronic health conditions, such as sleep disorders, obesity, diabetes, depression, bipolar disorder, and (SAD) seasonal affective disorder. Cortisol is supposed to be high in the morning (to give us energy) and taper off at night (so we can sleep). But if you are continually stressed or over-training, it’s hard to shut off because your cortisol is too high. This can cause many restless nights when your hormones and adrenals are in overdrive. All our hormones affected play a crucial role in stimulating and suppressing your appetite too. Leptin and ghrelin. Leptin is produced by your body’s fat cells and is responsible for suppressing hunger. Ghrelin is released by your stomach and stimulates your appetite. Lack of sleep lowers the levels of leptin in your blood and heightens the levels of ghrelin, which increases appetite.

NOT SLEEPING CAN MAKE YOUR SKIN DRY

Our natural collagen and hyaluronic levels are restored and our natural growth factors to renewed. Even our brain gets cleansed while we sleep this is the work of our Glymphatics—this lymphatic network works to clear waste and drain the brain to help prevent cognitive decline and sustain healthy aging.

8 SUPPLEMENTS FOR BETTER SLEEP

• HGH – Our healing peptide hormone, considered to be the “Mother Hormone” is made in the pituitary gland. And probably the most misunderstood hormone. It stimulates cell reproduction and cell regeneration. It gets depleted and starts to decline by the age of 25 and after the age of 30 is non-existent. We need it to stimulate and communicate to all other hormones and systems to stay healthy. HGH has immune-boosting benefits for the body and certain immuno-deficiencies. It reduces cortisol (remember that stress hormone) which weakens our immune system. HGH supports by increasing T and B cells in the body, red and white blood cells, antibodies, and immunoglobulin. When this is activated the results are deep, restful sleep, vivid dreams, tighter skin, thicker hair, mental focus, fat loss, especially belly fat, and improved mood.

• GABA– (full name, Gamma-Aminobutyric acid) is an amino acid produced naturally in the brain. GABA functions as a neurotransmitter, facilitating communication among brain cells. It’s called the “brakes to the brain” because its big role in the body is to reduce the activity of neurons in the brain and central nervous system, which in turn has a broad range of effects on the body and mind, including increased relaxation, reduced stress, a more calm, balanced mood, alleviation of pain, and a boost to sleep. GABA supplements can help with stress anxiety, and sleep, as well as stimulate the body’s natural growth hormone. Foods high in GABA include—whole grains, fava, lentils, nuts including walnuts, almonds, and sunflower seeds, fish, including shrimp and halibut, citrus, and lots of berries, spinach, and broccoli.

• 5-HTP– 5-Hydroxytryptophan (5-HTP) is an amino acid that your body naturally produces to help produce serotonin, a chemical messenger that sends signals between your nerve cells. Low serotonin levels are associated with depression, anxiety, sleep disorders, weight gain, and other health problems. Therefore, increasing your body’s production of serotonin may have various benefits. You can’t directly get serotonin from food, but you can get tryptophan, which’s converted to serotonin in your brain, including turkey, chicken, salmon, milk, potatoes, pumpkin, sunflower seeds, turnip and collard greens, and seaweed. But you also have to consider something called the blood-brain barrier. This is a protective sheath around your brain that controls what goes in and out of your brain. In a nutshell, tryptophan-rich foods are usually even higher in other amino acids. Because they’re more abundant, these other amino acids are more likely than tryptophan to cross the blood-brain barrier. That’s why the timing of nutrients and supplementation is important. There are ways to hack the brain response.

• Cannabidiol– Commonly known as CBD may help with both falling asleep and staying asleep. CBD may offer an option for treating different types of chronic pain too. When the proper levels of endocannabinoids are attained, your body and mind are in balance. This state of homeostasis is a fundamental foundation for well-being. But when your ECS is experiencing a deficiency in endocannabinoids, nature provides a powerful answer. The dosage of CBD you use, and the time you take it, will depend on several factors. Your weight, personal body chemistry, and the nature of your sleeping troubles will affect how the CBD works. What works for some people might not work for others.

• Magnesium– A mineral miracle and so important for overall well-being! It helps to enable enzyme functions and plays such a widespread, critical role in the body—it’s one of the essential vitamins and minerals I always recommend—low magnesium levels can throw many of the body’s functions off course, and raise risks for chronic health problems. Healthy magnesium levels protect metabolic health, stabilize mood, keep stress in check, promote better sleep, and contribute to heart and bone health. One of the first signs of magnesium deficiency is often fatigue. You may notice muscle spasms, weakness, or stiffness as well. Recommended dosage Women at least 320, Men 420 mg. and teenagers between 360-410mg. Foods rich in magnesium include avocados, dark chocolate, nuts seeds, some fatty fish, dark leafy greens, and bananas.

• Velvet Bean– Clinical name-Mucuna pruriens, commonly known as velvet bean or cow itch, is a plant indigenous to India and has been used in Ayurveda for a large variety of conditions. I learned of it in my studies with a renowned Ayurvedic doctor and felt its benefits when it was given to me in my travels through India many years ago. It helped my jet lag, and insomnia and put me to sleep in a calming way. Scientists and doctors in the West are now beginning to take a serious look at the potential benefits of this potent herb in many medical and psychological conditions.

  • L-Dopa – turns into dopamine which improves mood, sense of well-being, mental clarity, better sleep, brain function, etc.

  • Produces Testosterone – Increases libido in both men and women. Builds fertility in men (Increases semen volume, sperm count, and sperm motility, better double up boys…) and is extremely potent at increasing libido for both men and women (can improve vaginal dryness) Mucuna helps men last longer sexually and also helps women increase lactation when breastfeeding.

  • Improves mental capacity

  • Promotes brain activity that combats depression

  • Used to build muscle mass and strengthen muscles and physical ability.

  • Helps digestion

  • Very helpful in treating insomnia and generally deepens sleep.

• Ashwagandha– Another incredible Ayurvedic herb from India. It helps significantly to reduce anxiety as it’s an adaptogenic herb, meaning it assists the body to “adapt” to physical and emotional stressors, while also lowering your cortisol- (there’s that stress hormone again) and mimicking GABA( your central nervous system’s most important neurotransmitters.)

• Water- Maintaining fluid balance in your body and levels of hydration can affect the way you feel and function throughout the day. A lack of fluids can make you sluggish, and irritable but hydration also plays a critical role in how well (or not) you sleep at night. Going to bed even mildly dehydrated can disrupt your sleep. The impact of daily fluid is critical to improving the quality of your sleep. Dehydration causes your mouth and nasal passages to become dry, setting you up for sleep-disruptive snoring a parched throat, and hoarseness in the morning. A lack of pre-bed fluids can also lead to nocturnal leg cramps that may keep you awake. A reminder is also a sign of magnesium/potassium deficiency. Restoring electrolytes is key! In addition to the frustration of fragmented sleep, being dehydrated during the night can compromise your alertness, energy, and cognitive performance the following day.

• PRO TIP: Upon waking drink a 16 oz glass of warm or room temperature water with lemon/lime and some pink salt. This will help rehydrate the tissues provide some electrolytes and flush the adrenals.

• PRO TIP: Essential Oils– Take a hot bath with Epsom salt (loaded with magnesium) that your body will absorb. Add my favorite essential oils to help you relax- Lavender, Vetiver, and Roman Chamomile oil. They contain chemical Esters that help sedate and calm the brain.

XO,

CLAUDIA