Sleepless in Seattle

Do you often toss and turn at night, unable to fall asleep or stay asleep? Do you wake up feeling groggy, irritable, or unproductive? If so, you may be suffering from sleepless nights, a common problem that affects millions of people around the world.

Sleepless nights can have many causes, such as stress, anxiety, pain, medical conditions, or poor sleep habits. They can also have serious consequences for your health, mood, and performance. Lack of sleep can impair your immune system, increase your risk of chronic diseases, affect your memory and concentration, and make you more prone to accidents and errors.

Fortunately, there are some simple and effective ways to improve your sleep quality and quantity. The Sleep Foundation, a leading source of evidence-based sleep health information and product testing, recommends following these tips and supplements to get better sleep:

• Follow a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends and holidays. This helps your body clock adjust to a consistent rhythm and makes it easier to fall asleep at night.

• Create a comfortable sleep environment. Make sure your bedroom is dark, quiet, cool, and free of distractions. You can use curtains, blinds, or a sleep mask to block out light; earplugs, a fan, or a white noise machine to mask noise; and a comfortable mattress, pillow, sheets, and blankets that suit your preferences.

• Avoid caffeine, alcohol, and nicotine before bed. These substances can stimulate your nervous system and keep you awake or disrupt your sleep quality. Limit your intake of coffee, tea, energy drinks, chocolate, alcohol, and tobacco in the afternoon and evening.

• Avoid large meals and spicy foods before bed. Eating too much or too late can cause indigestion, heartburn, or discomfort that can interfere with your sleep. Aim to finish your dinner at least three hours before bedtime and avoid heavy or spicy foods that may upset your stomach.

• Relax before bed. Engage in relaxing activities that help you wind down and prepare for sleep. This may include reading, listening to soothing music, meditating, stretching, or taking a warm bath or shower. Avoid activities that are stimulating, stressful, or exciting, such as watching TV, playing video games, working, or having arguments.

• Limit naps during the day. While napping can be beneficial for some people, it can also disrupt your sleep cycle and make it harder to fall asleep at night. If you do nap, keep it short (around 20 minutes) and early (before 3 p.m.).

In addition to these good sleep hygiene practices, you may also benefit from taking some natural supplements that can help you sleep better. However, you should always consult with your doctor before taking any supplements, especially if you have any medical conditions or take any medications. Some of the most common and well-studied supplements for sleep are:

• Melatonin: Melatonin is a hormone that regulates your sleep-wake cycle. It is produced by your body in response to darkness and helps you feel sleepy at night. Melatonin supplements may help you fall asleep faster and improve your sleep quality3. They may also help with jet lag or circadian rhythm disorders. Melatonin is generally safe and well-tolerated at low doses (less than 10 mg), but it can cause side effects such as nausea, dizziness, headaches, nightmares, or confusion at higher doses. It can also interact with some medications, such as antidepressants and blood thinners.

• Magnesium: Magnesium is a mineral that plays a role in many bodily functions, including muscle relaxation and nerve transmission. *Magnesium supplements may help relieve leg cramps that can interfere with sleep. They may also have a mild sedative effect by modulating the activity of GABA, a neurotransmitter that promotes calmness and sleepiness. I've been taking Magnesium Glycinate supplement since March '23 and it has significantly improved my sleep quality. Please do your own research before consuming any supplements and I'd recommend checking with your health provider as well. Here is a suppplement that I've been taking:

*The evidence for magnesium as a sleep aid is mixed and inconclusive. Too much magnesium can cause diarrhea, nausea, and flushed skin.