Everyone suffers from sleep problems. At least, that's how it seems. As a therapist, I encounter them frequently. I'm talking about sleep problems when you're awake a lot, take a long time to fall asleep, have to urinate frequently, or are still extremely tired in the morning.
Many people try sleep medication because it's too frustrating and you just end up exhausted . Fortunately, there are natural alternatives that help your body sleep well again.
Sleeping pills can be very helpful in some cases, for example, after a traumatic experience. Unfortunately, they can also pose a risk of addiction , increased daytime drowsiness , and disruption of your natural sleep cycle . And you usually don't address the root cause of your sleep problem. That's why I prefer to support your body in a natural way , because I'm firmly convinced that your body also wants to sleep well. Your body clears everything out at night, allowing you to fully recover, both physically and mentally.
Light has the greatest influence on our day-night rhythm. Spending a lot of time outdoors can reset your circadian rhythm , helping you sleep better and longer at night . Compared to the past, we now spend much more time indoors, which isn't necessarily beneficial. A 2017 study showed that people who see plenty of daylight in the morning have less trouble falling asleep at night .
At the same time, it's important to avoid blue light as much as possible in the evening. Blue light from your phone, laptop, or TV reduces melatonin production and makes you feel more awake. Therefore, I recommend not looking at your phone, laptop, or TV for at least an hour before bed , and also dimming bright lights in your home.
At another time, I'd like to tell you more about what happens at night and why it's so important. Here, I'd like to focus on alternatives to sleeping pills. Of course, a sleeping pill is a quick fix and not a solution to the underlying cause , but I still want to support you as best I can.
Melatonin is a hormone your body produces to help you sleep well. But many people use it incorrectly. Melatonin works especially well when your sleep-wake rhythm has shifted, for example, due to night shifts or jet lag. Taking melatonin for a maximum of 3-4 days can be very helpful in these cases. Ideally, you want to restore your sleep rhythm by getting plenty of sunlight and minimal blue light in the evening , but sometimes that's not feasible. A low dose of melatonin can provide some support, especially for people who have trouble falling asleep .
These make a great duo. GABA helps your brain calm down and has a calming effect. Passionflower has a relaxing effect on worrying . A study comparing the effects of passionflower with a placebo showed that people slept longer and better and spent significantly less time awake.
We have a wonderful supplement that combines these herbs. In my experience, it works best when used for several consecutive evenings , preferably as part of a routine. Be careful if you're taking medication; always consult your doctor first.
Besides GABA and passion flower, this supplement contains other herbs and substances that help you sleep better . For example, 5-HTP is the precursor to serotonin, and serotonin, in turn, to melatonin. We're all fans of Sleep Support on our team, and perhaps you will be too soon!
Magnesium is the mineral of relaxation. Magnesium bisglycinate, in particular, has a calming effect. Studies show that magnesium's calming effect is primarily due to its influence on melatonin production . It is known for its muscle relaxation properties .
Glycine is an amino acid that helps your body fall into deep sleep faster. It lowers your body temperature, which helps you sleep better. The combination of these two can be beneficial for sleep and relaxation. I personally take a supplement that contains both, especially when I'm feeling stressed or going through a busy period. A foot bath with magnesium flakes can also have a relaxing effect.
In this supplement, we combine the five most absorbable forms of magnesium, so your body can truly benefit from it. If you're unsure if this is right for you, please contact us, and we'll be happy to discuss it with you.
There are studies that show that after 30 days of taking valerian daily before bed, sleep quality is significantly improved.
A well-known tranquilizer that grandma already used. The soft scent promotes tranquility, and some studies suggest that simply smelling lavender oil just before bed is enough to help you sleep better . It's important not to take lavender oil orally, as this can actually cause problems.
There are, of course, even more substances that help you sleep better and more deeply. I'm truly convinced that sleep problems are caused by a disrupted circadian rhythm . That's the foundation that needs to be restored. It's crucial that you also trust your body to be able to recover on its own .
Sleep well!
This blog was written by Laura Contreras , an orthomolecular therapist and registered intestinal therapist. In my practice, I treat a wide variety of complaints daily, from digestive issues to fatigue and skin problems.
Want more practical tips and scientific insights that will truly help you achieve optimal health? Sign up now for our Goldes Sunday News and receive a short newsletter every Sunday.
Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie : Schlafforschung und Schlafmedizin = Somnology : sleep research and sleep medicine , 23 (3), 147–156. https://doi.org/10.1007/s11818-019-00215-x
Lok, R., Woelders, T., Gordijn, MCM, van Koningsveld, MJ, Oberman, K., Fuhler, SG, Beersma, DGM, & Hut, RA (2022). Bright Light During Wakefulness Improves Sleep Quality in Healthy Men: A Forced Desynchrony Study Under Dim and Bright Light (III). Journal of biological rhythms , 37 (4), 429–441. https://doi.org/10.1177/07487304221096910
Figueiro, M. G., Steverson, B., Heerwagen, J., Kampschroer, K., Hunter, C. M., Gonzales, K., Plitnick, B., & Rea, M. S. (2017). The impact of daytime light exposures on sleep and mood in office workers. Sleep Health , 3 (3), 204–215. https://doi.org/10.1016/j.sleh.2017.03.005
Auld, F., Maschauer, E. L., Morrison, I., Skene, D. J., & Riha, R. L. (2017). Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Medicine Reviews , 34 , 10–22. https://doi.org/10.1016/j.smrv.2016.06.005
Fatemeh, G., Sajjad, M., Niloufar, R., Neda, S., Leila, S., & Khadijeh, M. (2022). Effect of melatonin supplementation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Journal of neurology , 269 (1), 205–216. https://doi.org/10.1007/s00415-020-10381-w
Duffy, J. F., Wang, W., Ronda, J. M., & Czeisler, C. A. (2022). High dose melatonin increases sleep duration during nighttime and daytime sleep episodes in older adults. Journal of pineal research , 73 (1), e12801. https://doi.org/10.1111/jpi.12801
Arab, A., Rafie, N., Amani, R., & Shirani, F. (2023). The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological trace element research , 201 (1), 121–128. https://doi.org/10.1007/s12011-022-03162-1
Chen, T.Y., Hiyama, A., Muramatsu, M., & Hinotsu, A. (2022). The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review. Holistic Nursing Practice , 36 (4), 223–231. https://doi.org/10.1097/HNP.0000000000000528
Ngan, A., & Conduit, R. (2011). A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy research: PTR , 25 (8), 1153–1159. https://doi.org/10.1002/ptr.3400
