Making the dream of better sleep a reality
It is safe to say that we understand the importance of getting enough sleep each night, if only because we have all experienced the multitude of ways our bodies and minds grumble, complain, and malfunction when we don't.
Nevertheless, here is a brief overview: chronic poor sleep quality is associated with a host of health problems ranging from reduced concentration and memory to mood imbalances, impaired immune function, and an increased risk of many more serious health conditions. Unfortunately, simply being aware of the importance of sleep does not change the fact that about half of Canadian adults are dissatisfied with the quality (or quantity) of their sleep 1 . Complicating matters is the fact that many "facts of life" seem to hinder our pursuit of better sleep, including stress, hormonal fluctuations, and the aging process itself. In addition, despite the twenty million sleeping pills prescribed each year in Canada 2 and the fact that about one in ten Canadians currently use prescription sedatives3 , many people are looking for natural solutions to their sleep problems.
In this article, we will review some common natural approaches to improving sleep quality. However, always consult your doctor before trying new interventions to ensure they are right for you.
1. Practice good sleep hygiene: Ensuring your room is dark enough promotes the natural secretion of melatonin, a hormone essential for falling and staying asleep. Also make sure your room is quiet and that your bed, blankets, and pillows all provide adequate comfort. And let's not forget to reduce screen time, which has also been shown to hinder melatonin levels 4 . A good rule? Turn off devices (including the TV) at least half an hour before bedtime.
2. Destress: Speaking of melatonin, high stress levels can also interfere with the adequate secretion of this important hormone 5 . So make stress relief a priority! Regular physical activity during the day has been shown to promote sleep quality at night, as have activities like deep breathing and meditation. Also, trying a little lavender essential oil in a diffuser near the bed may be worth a try.
3. Get to the point: Many people find that natural therapies such as Reiki, massage, and even acupuncture are very effective in improving sleep (as well as decreasing stress levels and forcing a little time for yourself).
4. Sleep in a Bottle: People have been turning to natural approaches for sleep support for thousands of years, with several agents in particular backed by a solid amount of clinical research. Among these are botanical extracts like valerian, chamomile, passionflower, and skullcap, extracts that may act by influencing GABA levels, a chemical messenger linked to the regulation of stress, mood, and sleep 6,7,8,9. Additional plants such as lemon balm, lavender, and catnip (yes, the same substance that drives your cat crazy!) are also often used to promote calmness and relaxation. But perhaps no other sleep support supplement has been the subject of as much scientific study as the aforementioned melatonin, with many studies illustrating its ability to help people fall asleep faster and stay asleep longer. However, a limitation of most melatonin supplements is that they are either fast-release (i.e., fast-acting) or sustained-release (i.e., long-lasting), but not both. Fortunately, Sisu Sleep Ease has found a solution, delivering a total of 10 mg of melatonin in both fast-dissolving and sustained-release forms. In addition, a herbal blend of valerian, chamomile, lemon balm and lavender, and 200 mg of added L-theanine (a compound found in green tea) to further promote relaxation. This gentle, non-habit-forming formula can help you relax and fall asleep quickly, stay asleep, and get the quality rest needed to function at your best, all in one easy-to-swallow tablet a day.