[ in focus ]
BY CAMERON HENDRIX
good night! have a
strategies to improve sleep quality
Sleep is a vital component of health, and we all get at least a little shuteye most nights of our lives. But insomnia and other sleep disturbances are rampant, and they contribute to fatigue, lack of focus, irritability, and other dysfunctions. “Sleep quality is essential, and poor sleep quality contributes to disease and poor health outcomes,” concludes a 2022 study from the journal Nursing Forum. “Good sleep quality has positive effects such as feeling rested, normal reflexes, and positive relationships.”
Sleep-supporting supplements There are several nutrients and other supplements that can help enhance your time under the covers. Supplemental melatonin (a natural hormone) has been shown to shorten the time it takes to fall asleep and can foster deeper sleep as well. Because long-term melatonin use is associated with an increased risk of bone fracture, “use it only as needed, not every night,” recommend the medical experts at ConsumerLab.com. “Try the lowest dose that will work for you, starting with about 1 milligram or less. If that doesn’t work, try 3 mg.” Melatonin can potentially affect blood pressure, so check with your healthcare practitioner before use. Several studies have found improvement in insomnia symptoms with the mineral magnesium. In one trial, older adults with insomnia took either 500 milligrams of magnesium or a placebo daily for two months. There was a clear difference between the groups, with the magnesium users experiencing significantly better outcomes. Chamomile tea brings about a mild sedative effect that can lead to better sleep. 20
An amino acid in green tea known as L-theanine promotes relaxation and may help reduce anxiety. These properties can have a positive effect on sleep and cut down on drowsiness the following day. L-theanine is available as a supplement. Decaf green tea itself may also help, but herbal teas are generally recommended near bedtime.
Lifestyle strategies Turning off electronic devices an hour or more before bed can make you less wired and more ready to sleep. Reading or listening to soft music is a good strategy for unwinding. Meditation and gentle breathing exercises can help too. Aerobic exercise is another sleep inducer, but it’s better to avoid it too close to bedtime as it can lead to overstimulation. Cutting down on sugar and caffeine may also help. ● SELECTED SOURCES “Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients . . .” by D. Langade et al., Journal of Ethnopharmacology, 1/21 • “Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women . . .” by S.M. Chang and C.H. Chen, Journal of Advanced Nursing, 2/16 • “Melatonin supplements review,” medically reviewed by Tod Cooperman, MD, www.ConsumerLab. com • “Over-the-counter agents for the treatment of occasional disturbed sleep or transient insomnia: A systematic review of efficacy and safety” by L. Culpepper and M.A. Wingertzahn, Primary Care Companion for CNS Disorders, 12/31/15 • “Sleep, circadian rhythms, and Type 2 diabetes mellitus” by G. Parameswaran and D.W. Ray, Clinical Endocrinology, 1/22 • “Sleep quality: An evolutionary concept analysis” by K.L. Nelson et al., Nursing Forum, 1/22
MAY 2022
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