Random musings: Sleep Better - Day 7

We're almost to the end of this series!

Day 7 covers supplements and day 8 covers jet lag.

There are many different supplements that can help improve your sleep:

Anti-Histamines (Benadryl):

These cause sleepiness but they last for 12 hours, so they are also likely to cause drowsiness the next day.

Xanax:

Xanax is a benzodiazepine that can cause grogginess in the morning. With long term use it may also increase your risk for dementia or alzheimer's disease.

Ambien/Lunesta:

These prescriptions target the GABA system in the body to increase sedation and sleep onset.

Melatonin:

Melatonin is a hormone the body produces naturally in the brain. Levels of melatonin should be highest at night and lowest in the morning. Melatonin is not a sleep initiator, it’s a sleep regulator.
Ideally it should be taken 90 minutes before your desired bedtime.
Typical dose: 0.5-1.5 mg

Valerian & Hops:

These two herbs are often taken together. They are historically taken for restlessness, nervousness, and anxiety.
Both are thought to increase levels of GABA in the brain which is our calming neurotransmitter.

5-HTP:

5-HTP is the precursor to serotonin, a calming neurotransmitter. Serotonin is also the precursor to melatonin, our sleep hormone.
Typical dose:25mg- 500mg

Magnesium:

Magnesium is a mineral that about ½ of the US population is deficient in.
It helps regulate our circadian rhythm.
May be helpful in restless leg syndrome.
Typical dose: 100mg-350mg

L-theanine:

Increases levels of GABA, serotonin and dopamine in the brain.
One study showed that it may be helpful in improving the sleep of boys 8-12 years old with ADHD.

Magnolia Bark:

This herb is a gentle sedative. It also may help protect our memory and reduce stress.
The bioactive ingredients in magnolia bark may increase the time spent in REM sleep and slow wave sleep.
It also may decrease cortisol levels which also benefits our sleep quality.

Glycine:

Glycine is another calming amino acid that helps you fall asleep faster and may improve sleep quality.
It increases blood flow to the extremities, thereby reducing our core body temperature to help initiate sleep onset.
Glycine may also increase serotonin levels, which goes on to produce melatonin.
Typical dose: 3-5 grams

Guava leaf tea:

Guava leaf may help to balance blood sugar. Dips in blood sugar can cause us to wake up in the middle of the night (around 3am). Low blood sugar triggers the release of cortisol which wakes us up from sleep.
Adding raw honey to your tea can further stabilize your blood sugar throughout the night.

I've taken melatonin and 5 HTP but that was years ago. I didn't really keep track of whether it helped or not. And I currently have some GABA, so I'll try using it and see if it helps.

Here are some ways to make your supplements more effective:

Take them at the same time each night to develop consistency.
Do NOT mix sleeping pills with alcohol. Many of these if taken together have additive effects, meaning that they have more of an affect on the body than if each is taken separately.

I haven't traveled much lately, but if you travel maybe this will help:

Jet Lag

If you are crossing more than 3 time zones, especially when traveling east, then you are likely to experience jet lag.

Sleep optimization tips:

Go to TimeShifter.com and download the app. (Use the code TheSleepDoctor for 2 free plans.) -

Tap “Add Trip”
Load your information (city, departure date etc)
You will end up with instructions on when to take melatonin, when to avoid caffeine, and all of the information you need to prepare for travel 2 days before your departure day.
This will help you avoid jet lag and ensure you are on top of your game when you land in your destination.

Exercising at 7 AM or between 1 - 4 PM can shift your circadian rhythm to an earlier time.
Exercising between 7-10 PM can push your body’s clock to fall asleep later
Choose the time of your flight wisely. Pick the flight time that will require you to sleep the least on the plane. A redeye flight might be cheaper, but is it worth the reduced sleep quality? Not in my book.
Use www.seatguru.com to find out which seats in the plane are better for sleep compared to others. Reserving a window seat is usually your best option for sleep quality. Make sure to choose a seat that is NOT next to a bathroom to limit disruptive noise.
Wear comfortable clothes and dress in layers so you’re prepared for all temperature ranges. This one is obvious, but don’t forget!
Relax with a neck pillow. These are part of my sleep-essentials travel kit. Turning it around so your chin sits on the thickest part can help your neck from bobbing while sleeping.
Stay hydrated! Flying is dehydrating because of the low humidity in the airplane so keep an extra water bottle handy.
Limit alcohol. Alcohol will disrupt your sleep rhythm and dehydrate you — two side effects that you don’t want to add to the stress of flying.
Create a soothing music playlist or have a guided meditation handy to help you relax and fall asleep.
Limit light exposure. Eye masks are part of my pre-packed sleep travel kit. When trying to sleep on a plane, make sure to block out additional floor and overhead lights to optimize your sleep quality.
Pack a sleep kit to optimize your travel sleep quality: