Sleep is having a moment. Whether we’re talking about how to get more or just better quality sleep, conversations about snoozing are increasing. And now there’s a new topic slipping into the sleep chatter – magnesium. 

Magnesium is fronting as a sleep aid, and we’re curious. Will taking magnesium for sleep help you slide into dreamland faster or keep you there longer? These are the burning questions circling the sleep convos – and we’re taking a closer look to find out what all the fuss is about – and if science is backing any possible connection between magnesium and sleep quality.  

What is magnesium? 

Let’s begin with the basics. Magnesium is a nutrient that the body needs to stay healthy. It is essential for many processes in the body, including regulating muscle and nerve function, blood sugar levels, blood pressure, and making protein, bone, and DNA.

Magnesium is found naturally in many foods as well as added to some fortified foods. You will likely get the recommended amounts of magnesium by including the following foods in a balanced diet:

• Legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach)
• Fortified breakfast cereals and other fortified foods
• Milk, yogurt, and some other milk products
• Bananas

Overall, magnesium deficiencies are pretty rare in healthy people. However, you may be at risk of a deficiency if you are an older adult, have type 2 diabetes, have a gastrointestinal order, or have an alcohol use disorder.1

How are magnesium and sleep linked?

So far, the studies scientifically linking magnesium and better sleep are too thin to provide a conclusive medical answer. However, here’s what we do know about magnesium intake and the body. On a chemical level, magnesium aids in relaxation by activating the parasympathetic nervous system2 – which is the system responsible for getting you calm and relaxed. 

Additionally, magnesium also regulates the hormone melatonin, which guides sleep-wake cycles in your body.3 It also binds to gamma-aminobutyric acid (GABA) receptors. GABA is the neurotransmitter responsible for quieting down nerve activity4, which is why sleep drugs like Ambien use it.

So, by helping to quiet the nervous system, magnesium can help prepare your body and mind for sleep.

Where’s the research?

Although a few studies have shown that magnesium could help with falling asleep in addition to helping achieve deep and restful sleep, the research is pretty limited.

For example, a double-blind, randomized controlled clinical trial was conducted on 46 elderly subjects. In this trial, the subjects were randomly allocated into the magnesium or the placebo group and received 500 mg magnesium or placebo daily for eight weeks. Overall, the magnesium group achieved better quality sleep. The same group also exhibited higher levels of renin and melatonin, two hormones that help regulate sleep.5

However, experts in the field of sleep are quick to point out that the current research is pretty scarce and has only really studied magnesium supplements among older adults with insomnia. Hence, it’s not clear whether other age groups would also benefit. 

“Overall, the evidence for magnesium is thin, but some people have found it helps them,” explains integrative medicine specialist Naoki Umeda, MD.

Any dosage requirements?

Since very few studies have directly tested the effect of magnesium supplements on insomnia, it’s difficult to recommend specific amounts. However, the best place to start is with the correct form of magnesium, which is magnesium glycinate or magnesium citrate. Magnesium oxide, on the other hand, is a stool softener, which can help you in the bathroom, not the bedroom.

According to the National Institutes of Health’s Office on Dietary Supplements, the recommended dietary allowance (RDA) for magnesium when used for sleep or general health is 200 – 310 milligrams a day. However, since Magnesium is not “officially” classified as a sleep aid, there’s no recommended time for taking it before bed. 

Nicole Avena, PhD, assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University, explains that taking magnesium isn’t going to knock you out. However, she continues, “it can help to calm and relax you if taken one hour or so before you settle in for the evening.” 

What about calcium and magnesium?

Magnesium has been linked with calcium in a number of ways, including discussions around the benefits of taking calcium and magnesium together. Again, curiosity piqued – what’s the correlation?

Here’s what we found – calcium and magnesium play an interdependent role in the body. Magnesium is needed for the body to absorb calcium properly, and studies show it even helps dissolve calcium in the blood, deterring the formation of kidney stones.  However, when calcium levels are too high and magnesium too low, the body produces excess cortisol, sometimes called the stress hormone, which can interfere with sleep.

Therefore, an adequate supply of each can help the body regulate hormones like melatonin and cortisol, which can influence your sleep. The ideal ratio of calcium to magnesium is usually 2:1 but can vary depending on many factors, including your age and your current health status.6. Always ask your doctor before beginning any new supplements or combination of supplements.

Anything Else?

Magnesium supplements could potentially interfere with some medications, like antibiotics, muscle relaxants, and blood pressure medications.  

Additionally, magnesium is easily obtained when consuming whole foods and water as part of a healthy, balanced diet. The Institute of Medicine suggests a daily dietary intake of 310–360 mg of magnesium for adult women and 400–420 mg for adult men6. So a supplement isn’t necessary if you get the daily recommended amount from your diet. 

Furthermore, experts warn that high doses of magnesium supplements can have potential health hazards. Consuming too much magnesium from dietary supplements or medications that contain magnesium, such as laxatives and antacids, can cause minor reactions like diarrhea or vomiting – and in some cases, extreme health problems, like irregular heartbeat or cardiac arrest. 

In sum, magnesium is not officially classified as a sleep aid, and the available research – so far – doesn’t provide enough concrete evidence to support sleep aid claims in groups outside the elderly who suffer from insomnia. So, before trying magnesium for sleep, we recommend addressing your sleep habits first. Also, essential to consult your healthcare provider before adding any new supplement to your routine.

Are you looking for more need-to-know information about getting better sleep? We’ve got answers to your burning questions about sleep, plus plenty of helpful resources, tips, and tricks to help you find better zzz’s today!

1 https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2 https://pubmed.ncbi.nlm.nih.gov/27933574/

3 https://pubmed.ncbi.nlm.nih.gov/12030424/

4 https://pubmed.ncbi.nlm.nih.gov/18799816/

5 https://pubmed.ncbi.nlm.nih.gov/23853635/

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3883082/

7 https://www.newsweek.com/best-time-take-magnesium-supplements-sleep-anxiety-1686365

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The Better Sleep Council, International Sleep Products Association, and their officers, directors, employees and member organizations (i) are not liable for any use or misuse of the contents of this website (ii) assume no responsibility for anyone’s use of or reliance on any such contents, (iii) are not liable for any damages (of any type, for any reason, however caused, or under any theory of liability) arising in any way out of the use of the contents.

It’s always nice when spring is here – but those of us with seasonal allergies might be a bit concerned about how this season affects our sleep. And with good reason! A study published in the Archives of Internal Medicine showed that people with hay fever and other allergies have difficulty sleeping. These folks are also more than twice as likely as non-allergy sufferers to deal with sleep disorders like insomnia.

Why Do We Get Allergies?

Allergies come about when pollen (abundant in the spring) and other allergens, such as house dust and pet dander, irritate the nasal passages. This causes symptoms such as sneezing, runny nose and watery eyes, and affects up to 50% of all Americans.

Insomnia, sleep apnea (irregular breathing) and other sleep disorders affect up to 30% of Americans.

What Causes Allergies to Get Worse?

Allergy symptoms tend to get worse during the night for a variety of reasons. Allergies cause the nasal passages to swell, so there’s less room for air to pass through, making nose breathing difficult. Cortisol, an anti-inflammatory hormone, is at its lowest level overnight. This causes a higher level of inflammation in the nose and lungs. Lying down to sleep brings gravity into play, and that can cause congestion to shift, making nose breathing even more difficult. Also, exposure to dust mites and pets is more common at night, which increases allergy symptoms. And histamine, which is actively involved in the regulation of sleep, may worsen allergy symptoms.

With all of this going on, it’s easy to see how breathing through the mouth could cause a dry mouth or sore throat. Postnasal drip from a runny nose can cause you to cough. Interrupted breathing, or sleep apnea, can lead to snoring. And when we’re not breathing properly, we’re more likely to get a headache. All of these things also interfere with our sleep.

It’s no surprise that the worse the allergy symptoms are, the more trouble people have both getting to sleep and staying asleep. And even when they do sleep, allergy sufferers often report that they feel sleepy during the day. Most say that their allergy symptoms, like sneezing and sniffling, also disrupt their partner’s sleep.

What Can You Do?

So what can we do during allergy season to help us get a good night’s sleep?

Make the Bedroom Ideal for Better Sleep

• Keep technology out of the bedroom.
• Keep the bedroom dark, cool and quiet.
• Keep bedroom windows closed to prevent allergens from coming in with the breeze.
• Check your heating and air conditioning systems. Make sure filters are clean.
• Change sheets and pillow cases regularly. Use natural fabrics and natural cleansers for your linens.
• Protect yourself from dust mites by using plastic covers for your mattress and pillow to avoid exposure at night. If your bed is older than 7 years old, consider buying a new mattress. Pillows should be replaced every 6 months, and certainly never be kept longer than 2 years. Look for a pillow that fills the gap between your head and shoulders when you lie down.
• If you have pet allergies, keep your pets off the bed, and if possible, out of the bedroom.
• Vacuum carpets and furniture often. Some vacuums come with an extra allergy filter built in. If you have wood or tile floors, keep them free of dust and pet dander.
• To add moisture to the air, consider using a humidifier. Make sure the water is changed frequently so that mold doesn’t grow.

Take a More “Natural” Route

• Take a steam bath to help loosen up congestion so you can breathe more easily.
• Shower before bed. This helps to wash off any of the pollen or other allergens that transferred onto your body during the day.
• Have a cup of hot tea (herbal tea, not caffeinated!) or hot water with lemon to loosen up congestion. Try to avoid caffeine late in the day.
• Use a nasal saline rinse. This helps reduce the swelling in the nasal passages, and also washes out any pollen that might be in the nose. Nasal decongestant sprays are not recommended for allergies, as long-term usage (more than 3 days) can actually make the nose more inflamed.
• “Unplug” yourself from computers and other electronic devices an hour before bed.

If your allergies continue to keep you from getting the sleep that is so important to your health and well-being, talk with your doctor or allergist to get a full evaluation and figure out your treatment options.

Sleep well!

Lissa

Source:

• https://www.sciencedaily.com/releases/2006/09/060918192311.htm

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

If you’re born under the sign of Taurus, you’re likely to be determined. (Okay, stubborn.) And if you’re the only child, you’re probably independent. (Okay, selfish.) But do you know what your sleeping position says about your personality? Research has found that the body language you have in your sleep often relates to personality traits you portray when you’re awake. Let’s explore six common sleep positions and what they might mean about our inner selves.

1. Fetal

Sleeping in this position can imply introversion, sensitivity and shyness, and a desire to protect oneself. People who sleep in this position are known to be tough on the outside, but big softies on the inside. BTW: This is the most common sleep positon reported in a nationwide survey.

According to WebMD, the fetal position is a pretty safe way to doze off, because it allows your spine to rest in its natural alignment.

2. The Log

Lying on your side with your arms by your sides may be a sign that you can just “roll” with whatever life offers. You’re a social butterfly, according to the UK’s Sleep Assessment and Advisory Service. Log sleepers are thought to be friendly, carefree, trusting and popular, but are also known to be quite gullible. Plus, according to a Better Sleep Council survey, log sleepers are more likely to consider themselves to be healthy.

Sleeping on your side (like in the log position) is recommended, because you’re able to rest more comfortably and it reduces the likelihood of interrupted sleep.

3. The Yearner

If you sleep on your side with your arms stretched out in front of you, as if reaching for something, you are likely to be a bit complicated – open-minded, yet cynical; and slow and suspicious when making decisions. Like you’re always grasping for the right answers. However, once your mind is made up, you stick to it.

A position like this is encouraged for those suffering from back or hip pain.

4. The Soldier

If you sleep on your back with your arms by your sides, we salute you. Soldier sleepers are probably quiet and reserved. People who sleep in this position also tend to hold themselves and others to high standards and are more likely to say they sleep this way because it has medical benefits.

If you sleep on your side or stomach, you’ve probably noticed creases on your face when you wake up. According to John Hopkins Medicine, this can lead to breakouts or wrinkles. Sleeping on your back is a good way to avoid unwanted changes in the skin.

5. The Starfish

Do you sprawl out over the entire bed when you sleep, comfortable and carefree? You might think this makes you a bed hog, but really, starfish sleepers tend to be selfless, giving people. They are always eager to lend a hand to a friend in need and are known to be good listeners.

Starfish sleepers may sleep on their backs or bellies. If you experience back pain, consider placing a good pillow or rolled-up towel under your knees to align the natural curve of your spine.

6. The Freefaller

If you sleep on your stomach with your arms wrapped around your pillow and head turned to the side, you are likely to be bold and highly social, but don’t have very thick skin when it comes to taking criticism or dealing with intense or absurd situations. A Better Sleep Council survey found that introverts reported having a strong aversion to this sleep position.

If you do sleep on your stomach, use an extremely soft pillow or none at all, so your neck won’t be at an awkward angle.

Well, hopefully you’ve learned a little more about yourself – or had a good laugh. Remember that no matter what sleep position you choose, establishing good sleep habits and setting up your bedroom for sleep will help you get the quality zzz’s you are seeking.

Sources:

• https://www.scienceofpeople.com/sleeping-position-says-personality/
• https://www.elitedaily.com/p/what-your-sleeping-position-says-about-you-your-personality-actually-makes-sense-8211630
• https://www.rd.com/culture/sleep-position-personality/
• https://www.hopkinsmedicine.org/health/wellness-and-prevention/choosing-the-best-sleep-position
• https://www.webmd.com/sleep-disorders/best-sleep-positions
• https://www.healthline.com/health/best-sleeping-position

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

October 10^th is World Mental Health Day. The World Federation for Mental Health began observing World Mental Health Day in 1992 as a way to promote mental health advocacy and educate the public on relevant issues – which makes this a timely opportunity for us to share some facts about the connections between sleep and mental health.

Defining Mental Health

Mental health is a complex subject because it has emotional, psychological and social aspects. So let’s frame up the topic with a definition:

“Mental health is a state of well-being in which an individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to the community.” – World Health Organization (WHO)

While the WHO clearly links the concept of mental health to one of well-being, many of us tend to focus on mental illnesses when we think about mental health. Mental disorders are wide ranging and can include schizophrenia, dementia, PTSD and anxiety, along with eating disorders, substance use disorders, ADHD and depression to name a few.

A Significant Health Issue

The National Alliance on Mental Health (NAMI) reports:

• Approximately one in five adults in the U.S. (43.8 million) experience a mental illness in a given year. About one in 25 experience mental illness serious enough to impact or interfere with one or more major life activities.
• Mood disorders are the third most common cause of hospitalization in the U.S. for people ages 18-44.
• Adults in the U.S. living with mental illness die on average 25 years earlier than others.
• An estimated 18-22 veterans commit suicide every day.

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How Sleep Relates

Researchers and doctors have known about the correlation between sleep quality and mental health for years. Clinicians have traditionally viewed sleep problems as a symptom of a mental illness. But there is growing evidence that poor sleep quality can also contribute to the development of new psychiatric disorders and the ability to cope with existing disorders.

Among the many published reports linking inadequate or poor sleep quality with mental health issues, you’ll find facts like:

• Insomniacs are nearly 10 times more likely to suffer from clinical depression and more than 17 times more likely to report clinical anxiety than normal sleepers.
• Four-year-olds with serious sleep disorders have a higher risk of developing symptoms of psychiatric problems as six-year-olds when compared to normal-sleeping peers.
• Individuals with two or more types of sleep problems were about 2.6 times more likely to report a suicide attempt than those without any insomnia complaints.

While researchers still don’t know the exact reasons for this two-way relationship between sleep patterns and mental illness, scientists have discovered that sleep disruption seriously impacts neurotransmitters and stress hormones which can lead to impaired thinking and the inability to regulate emotions – two of the most common symptoms of mental disorders.

Dealing with Insomnia

Insomnia, the inability to fall asleep or stay asleep, plagues millions of people across all levels of mental health.

For many people, insomnia can be part of the complex package of causes of mental health difficulties. If you can sort out your sleep, you could also be taking a significant step forward in tackling a wide-range of psychological and emotional problems.” – Daniel Freeman, Ph.D., University of Oxford, Department of Psychiatry

Strategies for addressing insomnia apply to individuals with and without existing mental health issues. The Better Sleep Council has published many tips on improving the quantity and quality of sleep through better sleep hygiene practices.

If lifestyle changes aren’t helping, you may also investigate dietary supplements (such as melatonin or valerian) or relaxation techniques (yoga and meditation, for example) to help you doze off. Cognitive behavioral therapy can also help you control or eliminate the negative thoughts and actions that keep you awake.

Seek Help

If you suspect that you or someone you love is experiencing mental health issues or dealing with sleep problems, consult with a medical professional who can direct you to one of the many effective interventions and treatments available.

Buying a mattress that matches your sleep preference can also go a long way toward improving your sleep, so you can improve your mental health. Take our Better Bed Quizzz so you can shope for one with confidence.

Sources:

• http://www.who.int/features/factfiles/mental_health/en/
• https://www.nami.org/Learn-More/Mental-Health-Conditions
• https://www.nami.org/learn-more/mental-health-by-the-numbers
• https://www.ncbi.nlm.nih.gov/pubmed/16335332
• https://www.sciencedaily.com/releases/2015/05/150506084427.htm
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2728888/
• https://www.medpagetoday.com/psychiatry/sleepdisorders/67741

This blog provides general information about sleep and mental health. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

You know the feeling. Your alarm goes off, you (yawn) force yourself out of bed, and you spend the rest of the morning in a (yawn) complete fog. It’s a struggle just to (yawn) keep your eyes open, let alone (yawn) focus on anything.

You’re not alone. In research conducted by YouGov, 40% of Americans say they wake up feeling poorly rested at least once a week.

So, let’s talk about ways to minimize the chances of feeling like you need to crawl back under the covers the minute you get out of bed.

You’re Not Getting Enough Sleep

If you wake up feeling tired, you might actually BE tired. Simple, but true. What you think is sufficient time for a restful sleep may simply not be enough.

A joint statement by the American Academy of Sleep Medicine and Sleep Research Society recommends that adults between the ages of 18-60 get a minimum of 7 hours of sleep per night for optimal health. But the latest Gallup Poll reveals that nearly half of all Americans (42%) report getting less than that amount.

Many of us don’t make sleep a priority. Only 26% of Americans would choose sleep if given an extra hour in the day. – Better Sleep Council Survey, 2017.

So, tell Alexa to remind you it’s bedtime or set an alert on your daily calendar. Your goal is to establish a routine where you go to bed at approximately the same time every day – a time that allows for 7+ hours of sleep – so your body and brain both get in the habit of turning down at the same time you need to.

You May Not Be Getting Good Sleep, Either

You may not realize that you go through four different stages during sleep. (You’re asleep, how would you know?) Stage 3, also called slow-wave sleep, is the deep sleep you need to feel refreshed in the morning. In this stage, your heart and breathing rates drop to their lowest levels, your muscles relax and your brain wave activity slows down.

Some major restorative functions of the body and brain, including muscle growth, tissue repair and glucose metabolism, happen only during deep sleep. – Harvard Medical School, Division of Sleep Medicine

Unfortunately, many things can disrupt your sleep cycle and rob you of that precious deep sleep: your bed partner, noise, light, a room that’s too hot, an old mattress or pillow, and that recurring nightmare where you’re stranded in the Fresno airport with your boss that wakes you up in a cold sweat. Truly frightening. But if you practice good sleep hygiene and set up your bedroom to promote sleep quality, you’ll do your part to get the best rest you can.

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You Snooze? You Lose.

That buzzing, beeping alarm may feel like your mortal enemy, but the snooze button is really the one plotting against you. When you wake up, your brain shuts off melatonin (your sleep hormone) production and boosts cortisol (a natural steroid) output. This hormonal switchover gets you up and going. When you hit the snooze button more than once, the process goes awry. Your body gets confused as to which mode you should be in, which leads to a prolonged half-awake, half-asleep state.

To break the snooze habit, try setting your alarm for just 10 minutes later and putting your alarm clock across the room so you’re forced to get out of bed to turn it off.

You Might Need to Be More Active

When you’re already feeling tired, exercise isn’t the first thing you think of doing. (Is it ever?) But research shows a correlation between exercise and sleep.

One study conducted by the National Center for Biotechnology Information showed that a 4-month exercise regimen led to significant improvements in both sleep efficiency and sleep duration for adults diagnosed with chronic insomnia. Conversely, several studies have found that adults with poor sleep are less active than peers who have no sleep complaints.

So, consider a morning run or an early yoga class. Moving can help to re-energize you when you feel tired. Then, remember to step away from those screens and get up throughout the day. Over time, regular exercise can lead to getting a better night’s rest.

You’re Eating All Wrong

Let’s dish about food and sleep. Eating a healthy, balanced diet can work wonders in lots of ways, including helping you fight fatigue. That’s probably not surprising. But beyond what you eat, there are also a few strategies you can employ around when you eat:

• Cut off the caffeine. International Coffee Day is September 29, yet many of us celebrate the wonders of coffee 365 days a year – especially for that morning caffeine boost. But beware. Caffeine can linger in your system long after you consume it. Try to avoid coffee and other forms of caffeine after lunch to be sure you’re not sabotaging your nightly sleep.
• Don’t skip breakfast. After hours of sleep, your body needs energy intake to tackle the day. Plus, mild dehydration could be the culprit of the fatigue you feel in the morning. Kick off the day with a tall glass of water followed by a nutritional meal.
• Dine with the early birds. It takes about three hours for your stomach to empty after a meal. Try leaving at least that amount of time between dinner and lying down to reduce the chances of having acid reflux or heartburn disrupt your sleep.

Or is it something else?

If none of these strategies seems to be helping, consult a sleep professional to ensure your morning grogginess isn’t a result of a more serious sleep disorder like sleep apnea, narcolepsy or insomnia.

Buying a mattress that matches your sleep preferences can also go a long way toward improving your sleep, so you’re not groggy in the morning. Take our Better Bed Quizzz so you can shop for one with confidence.

Sources:

• https://today.yougov.com/topics/lifestyle/articles-reports/2015/06/02/sleep-and-dreams
• https://aasm.org/resources/pdf/pressroom/adult-sleep-duration-consensus.pdf
• https://news.gallup.com/poll/181583/getting-sleep-linked-higher.aspx
• https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
• https://www.menshealth.com/health/a19546442/snooze-button-sleep-problems/
• https://www.scientificamerican.com/article/caffeine-disrupts-sleep-f/
• https://www.medicalnewstoday.com/articles/320800.php
• https://www.sciencealert.com/here-s-why-you-should-never-eat-right-before-bed
• http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Recipe: Cherry juice chaser

Tart cherry juice is loaded with an amino acid that helps the brain’s pineal gland produce melatonin, a hormone that helps regulate sleep cycles. You don’t need a lot of it, just a half to a cup will do. As an option, add one or two drops of vanilla extract for a sweeter flavor and a little extra boost in relaxation benefits.

Recipe: Chamomile tea

Herbal teas like chamomile are not really “tea” because they don’t come from the leaves of the tea plant, so they have no caffeine. Chamomile tea comes from a plant with small daisy-like flowers. This herbal tea has many healing properties and is famous for its reputation as a sleep aid. Its sedative effect comes from a flavonoid called apigenin that helps create a calming response in the brain so that we feel sleepy.

Recipe: Variations on the tea theme

If you are using ready-made tea bags, you can put a few different flavors in your cup or teapot. If you’re using loose tea, you can mix the flavors dry and put the blend in an infuser. You also might add one or any combination of the following ingredients to your chamomile or mix them up to make your own unique sleep brew.

• Lavender is another flower that has been used for centuries to induce drowsiness. It pairs beautifully with chamomile.
• Turmeric, also known as curcumin, is well known to help ease inflammation. Turmeric root is delicious with chamomile tea. Simply add a few thin slices to your cup for extra sleep benefits.
• Lemon balm reduces stress and helps to relieve both indigestion and anxiety.
• Valerian is a muscle relaxant and a strong sleep aid. Valerian root on its own, however, tastes kind of earthy and is not enjoyable to drink. Blending it with chamomile or any of these other ingredients makes it a lot more palatable.
• Ginger root is great for digestion and has antiviral and antibiotic properties. If you can’t sleep because you have an upset stomach or a cold, adding a few slices of ginger to your tea can be soothing.
• Cinnamon is high in cinnamaldehyde, which is responsible for many of the spice’s health benefits. Cinnamon helps lower blood sugar levels and fight infections. Stir your tea with a cinnamon stick to get the small amount you need, while not overpowering the other flavors.
• Rose helps calm and bring bliss to the mind. Rose tea can be made from rose hips, rose petals or both.
• Honey contributes to the release of melatonin in the brain and gives a natural sweetness to the tea. Honey also supplies the liver with glycogen storage, giving it fuel to recover during rest so it doesn’t have to produce stress hormones. This way the body can rejuvenate more easily, helping us sleep more soundly.
• Himalayan salt contains minerals, such as magnesium, essential for relaxation and stress reduction. You just need a little bit – a pinch will do.
• Coconut oil is a healthful fat that helps in the production of sleep hormones. Half a teaspoon melts easily in the hot water of tea and helps herbs to assimilate in the body more quickly.
• Milk or plant-based milks are rich in an amino acid called tryptophan. Tryptophan helps boost melatonin.

Recipe: Banana tea

Banana peels are rich in potassium and magnesium, but can you imagine eating one? Making a tea from a whole banana is a remarkable way to get all the benefits of these nutrients deliciously. Drinking banana tea helps the blood vessels, as well as the muscles, relax and helps you fall asleep more quickly and stay asleep longer. After drinking the tea, try eating the banana, peel and all – it’s  surprisingly yummy.

• Simply boil water in a pot.
• Cut off the ends of one banana and place it in the water.
• Boil the banana for 10 minutes or so, until the peel is soft.
• Pour the water through a strainer into a mug and serve with a cinnamon stick, if you want to make it look a bit fancy.

Recipe: Warm milk

Warm milk has a long tradition as a sleep remedy – and for good reason. Plant-based milk, such as almond or cashew, works the same way because it’s high in protein. When heated, the milk helps raise internal body temperature, which can calm and relax us. The calcium in milk has a soothing effect on the nervous system. Plus, there’s the positive psychological effect it brings, maybe because milk was a comfort food for us when we were babies.

As a variation, dunk a bag of chamomile tea in your mug of warm milk or sprinkle in a pinch of nutmeg. Nutmeg is a powerful spice and acts as a sedative so be careful not to overdo it – 1/8 of a teaspoon is plenty. Saffron has mild sedative properties and is delicious with milk. Simply steep two strands of saffron in a cup of warm milk.

Sip warm milk slowly while winding down for the night, preferably curled up on a cozy sofa with a soft blanket wrapped around you. Cheers to a wonderful night’s sleep!

Warning: Alcohol impairs sleep

One drink to avoid is alcohol. While it’s true that alcohol makes you relax, it disrupts your normal sleep cycle and causes you to wake up in the middle of the night. Instead, opt for some of the beverages with natural ingredients listed here to help you get the deep sleep you need. It’s best to have these drinks 30 minutes to one hour before bedtime so you avoid waking up to go to the bathroom.

Remember: A quality mattress = a good night’s sleep

There’s no special potion that can help you sleep if your mattress is in bad shape. The mattress is the foundation of a good night’s rest. If you’ve had yours for longer than five to seven years, evaluate the mattress for lumps and bumps and signs of wear. It’s probably time to get a new one.

Want more food and sleep info? Visit the Better Sleep Council’s YouTube Channel!

Beverages for Sleep – Start Sipping and Start Snoozing!

The Sleep Diet – what foods are on the YES list!