Better Nutrition December 2019

checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS
Snooze Tonight
8 science-backed supplements to help you
sleep /// BY LISA TURNER
Tossing and turning all night? You’re not alone. As many as
70 million Americans suffer from sleep disorders, and roughly
half of all adults experience occasional bouts of insomnia. That’s
a problem: studies link lack of sleep with increased risk of heart
disease, depression, Alzheimer’s disease, and other health issues.
Reduce your risk, and get ready to crash, with these supplements
that guarantee you’ll snooze.
1. Melatonin, a hormone naturally produced by the pineal
gland, signals your brain that it’s time to snooze. The production
and release of melatonin are driven by the circadian clock,
so levels are naturally higher in the evening and lower in the
morning. As we age, the body produces less melatonin—one
reason why older people have difficulty sleeping—and several
studies show that melatonin can improve insomnia in the
elderly. Taking melatonin also helps regulate sleep in those
who work night shifts or are experiencing jet lag. Studies show
that 2–5 mg of melatonin can significantly increase total sleep
time, shorten the time it takes to fall asleep, and improve overall
quality of sleep. Some research suggests that time-release
formats are the most effective.
2. Magnesium has a calming effect on the nervous system,
and insufficient levels of this mineral have been linked to
insomnia and sleep disturbances, as well as depression—one key
factor in restless sleep. It’s thought to work in part by regulating
circadian rhythms, ensuring regular and tranquil sleep, and by
decreasing cortisol, the main stress hormone.
Some research also suggests that magnesium helps regulate
melatonin production and influences brain levels of GABA,
a neurotransmitter that’s associated with relaxation. Several
studies show that taking magnesium before bed can reduce the
time it takes to fall asleep and reduce nighttime waking.
3. Lavender, a flowering plant prized for its volatile oils,
has long been used to promote calm and sleep. It’s high in
compounds thought to reduce anxiety by interacting with
neurotransmitters and the parasympathetic nervous system,
the part associated with rest versus activity. In one study,
an essential oil extract of lavender was more effective than
placebo in treating anxiety, and those who used lavender oil
showed significant improvements in sleep duration, sleep
quality, and the length of time it took to fall asleep.
18 • DECEMBER 2019