Sleep Quality

Are you interested in improving sleep quality? Do you struggle to sleep well throughout the night? Consistent, quality sleep is the #1 key factor in your health and productivity towards achieving your goals. Let’s figure out how you can get a better night’s sleep. 

10 Reasons for Interrupted Sleep

Waking up during the night is common.  According to the American Academy of Sleep Medicine, up to 30% of adults report short-term insomnia (difficulty falling or staying asleep). Older adults tend to experience more sleep disturbances, with some studies suggesting up to 50% of people over age 65 have chronic insomnia.

There are many potential causes. Which of these apply to you?

1. Stress and Anxiety

• Mental stress or unresolved worries can lead to middle-of-the-night awakenings. Anxiety triggers the body’s stress response, making it harder to stay in the deep, restful stages of sleep. Sometimes, people wake up with a racing mind or feeling tense.

2. Sleep Environment

• Light or Noise: Even low levels of light or noise can disrupt sleep. Streetlights, electronic devices, or a partner’s movements can cause micro-awakenings.
• Temperature: If the room is too hot or too cold, it can interfere with sleep. Body temperature naturally drops during sleep, and an overly warm environment can disrupt this.

3. Diet and Hydration

• Poor Diet: High glycemic, fatty, spicy, acidic, gassy, high salt and/or ultra-processed dinners can interfere with sleep quality and cause awakenings. This includes citrus fruit, garlic and desserts.
• Low Magnesium or Potassium: These minerals play a role in muscle relaxation and nervous system function. Deficiencies may contribute to sleep disturbances or cramps that wake you up.
• Low Blood Sugar: A dip in blood sugar overnight can cause a stress response, leading to waking up. Eating a balanced dinner with protein, fat, and fiber can help maintain stable blood sugar levels.
• Caffeine or Drinking Alcohol: Consuming late day caffeine or drinking alcohol interferes with falling and staying asleep.
• Excessive Fluid Intake: Drinking a lot of fluids before bed can lead to more bathroom trips. This is especially common in people who hydrate heavily in the evening or have conditions like overactive bladder.

4. Hormonal Changes

• Aging: As we age, our sleep patterns naturally change, often becoming lighter with more frequent awakenings.
• Menopause: Hot flashes and hormonal fluctuations during menopause can make sleep difficult and cause frequent awakenings.
• Cortisol: Elevated cortisol levels, often due to chronic stress or an irregular sleep-wake cycle, can disrupt sleep by causing early morning awakenings.

5. Sleep Disorders

• Sleep Apnea: This condition, where breathing repeatedly stops and starts during sleep, often leads to nighttime awakenings. People with sleep apnea may wake up gasping or feel exhausted despite seemingly adequate sleep.
• Restless Legs Syndrome (RLS): This disorder causes an irresistible urge to move the legs, which is more common at night and can disrupt sleep.

6. Circadian Rhythm Disruptions

• Irregular Sleep Schedule: People who don’t keep a consistent sleep schedule or those with irregular work hours may find their circadian rhythms out of sync, causing them to wake up during the night.
• Jet Lag or Shift Work: Traveling across time zones or working night shifts can disrupt circadian rhythms and lead to middle-of-the-night awakenings.

7. Physical Discomfort

• Pain or Discomfort: Chronic pain conditions (e.g., arthritis, back pain) can make it difficult to stay asleep. Even minor discomfort, like an awkward sleeping position, can cause awakenings.
• Needing to Change Position: Light sleep stages often come with minor awakenings as the body shifts to relieve pressure points, especially for side or back sleepers.

8. External Disruptions

• Pets or Family Members: Sleeping with pets or in a home where others are active at different times can lead to frequent awakenings.
• Bed Sharing: Sharing a bed with a partner who moves a lot or snores can disrupt sleep patterns.

9. Medications or Health Conditions

• Medications: Certain medications, such as some antidepressants, steroids, and beta-blockers, can interfere with sleep patterns.
• Underlying Health Conditions: Conditions like GERD (acid reflux), asthma, or thyroid issues can contribute to night waking, as can menopause and pregnancy in women.

10. Social Media Disruptions

• Addiction: 80% of the total population admits to lost sleep due to the liking, swiping and scrolling that comes with viewing or participating in social media.
• Phone alerts: Leaving phone alerts on during the night is disruptive to sleep.

For those that apply to you, are you willing to change your behavior or seek medical help? The benefits are well-worthwhile. However, it will be hard to make them happen without getting proper sleep. Do what it takes to break that cycle!

Behavior Changes for Improving Sleep Quality

Here are a few behavioral changes which improve the quality of sleep:

1. Stress Less and gain the Benefits of Meditation. 
2. Improve your sleep environment so you can sleep comfortably. Keep pets out of the bedroom. 
3. Change your late day eating and drinking habits. Track what you eat and drink compared with how well you sleep each night.
4. Get medical help for hormonal sleep, sleep apnea and other medically-caused disruptions. Also consider acquiring a BedJet (with the expensive custom sheet) if you suffer from menopausal hot flashes.
5. Help your partner develop good sleep habits so they don’t disturb you.

Also, 75% of people report sleeping better after sex. Sex releases hormones like oxytocin, prolactin, and serotonin that can make you feel relaxed and drowsy. Prolactin helps regulate sleep, and oxytocin lowers cortisol, a stress hormone. 

How to Fall Back Asleep

If you wake up in the middle of the night and struggle to fall back asleep, try the following:

• Go pee: Removing excess fluids helps return to sleep. 
• Adjust to the right temperature: It’s hard to sleep if you are too hot or cold. For most people, a cool (60-69 degree), but not cold, temperature is conducive to good sleep. Adjust the thermostat, your bedding and clothing appropriately.
• Practice deep breathing: Slow, deep breathing can activate the parasympathetic nervous system, which helps you relax and fall asleep. You can try the 4-7-8 method: inhale for four seconds, hold your breath for seven seconds, and exhale for eight seconds. 
• Try visualization: Imagine a peaceful scene, like a beach or forest, or picture yourself floating among clouds. 
• Listen to music: Music can help your body relax and prepare for sleep. 
• Try progressive muscle relaxation: Tense and then release the muscles in your body, starting with your arms and working your way down. 
• Solve the problem your mind is working on: Sometimes your brain thinks through something troubling you during the night. Let it keep working. Focus on coming up with the actions you will take the next day. Then, go back to sleep.
• Avoid the clock: Staring at the clock can cause anxiety and stress. 
• Don’t force it: If you can’t fall back asleep within 15–20 minutes, try doing something relaxing in another room until you feel drowsy. For example, read a chapter in a book. Avoid electronics though.

Supplements for Improving Sleep Quality

Melatonin can be helpful, but it’s not always the best choice for everyone. Here’s a breakdown to help decide if melatonin might be beneficial or if another approach could work better:

When Melatonin Can Help

Low-dose melatonin supplements work best for people whose sleep issues are due to a disrupted circadian rhythm. This includes:

• Shift workers or people with jet lag
• People with delayed sleep phase syndrome (difficulty falling asleep at the typical bedtime)
• Older adults who may produce less natural melatonin

Low-dose melatonin benefits

1. Improved sleep onset and quality:
   • Timed-release melatonin can help people fall asleep faster and improve sleep continuity by more closely mimicking the body’s natural melatonin production.
   • Low doses (typically 0.5-5 mg) are often effective for sleep issues without causing excessive drowsiness.
2. Reduced side effects:
   • Timed-release formulas are less likely to cause the “hangover” effect sometimes seen with immediate-release melatonin.
   • Lower doses are generally well-tolerated with fewer side effects compared to higher doses.
3. Circadian rhythm regulation:
   • Melatonin plays a key role in the body’s internal clock, and timed-release supplements can help re-sync the sleep-wake cycle.
   • This can be especially beneficial for issues like jet lag or shift work sleep disorder.
4. Potential neuroprotective effects:
   • Some research suggests melatonin may have antioxidant and anti-inflammatory properties that could benefit brain health.

Drawbacks:

For general sleep maintenance (like waking up in the middle of the night) or for general insomnia, melatonin isn’t always effective and can disrupt sleep patterns if misused. Some people might find it doesn’t help them fall back asleep or even makes them feel sluggish the next day. Also, risks include:

1. Individual variability:
   • The optimal melatonin dose and release profile can vary significantly between individuals based on factors like age, genetics, and sleep habits.
   • What works well for one person may be ineffective or cause side effects for another.
2. Limited long-term data:
   • The long-term safety and efficacy of chronic melatonin use, especially for timed-release formulations, is not as well-established compared to short-term use.
3. Potential interactions:
   • Melatonin can interact with certain medications, including blood thinners, diabetes medications, and immunosuppressants.
   • It’s important to consult a healthcare provider before using melatonin, especially if taking other supplements or medications.
4. Availability and quality control:
   • Melatonin supplements are not as strictly regulated as medications, so product quality and consistency can vary between brands.

Timed-release low-dose melatonin can be a useful tool for addressing certain sleep issues, but it’s important to use it judiciously and under the guidance of a healthcare professional, especially for long-term use or in the presence of underlying medical conditions.

Improving Sleep Without Melatonin

Options for improving sleep without melatonin include:

1. Magnesium: Magnesium is a natural muscle relaxant and can promote calmness. Studies have shown that magnesium can help improve sleep quality and duration. A dose of around 200-400 mg, particularly magnesium glycinate or magnesium citrate, taken about an hour before bed can be helpful.
2. L-Theanine: This amino acid, found in green tea, promotes relaxation and can help reduce anxiety without causing drowsiness. A dose of around 100-200 mg before bed can support a calm mind, which can help you fall asleep and stay asleep.
3. Valerian Root: Valerian has mild sedative effects and has been used as a sleep aid for centuries. Some people find it very effective for both falling and staying asleep, though it may take a few weeks to show the best results. Typical doses range from 300-600 mg, taken an hour before bed.
4. Glycine: This amino acid has been shown to improve sleep quality by slightly lowering body temperature. A dose of 3 grams taken around 30 minutes before bed can help you fall asleep faster and enjoy deeper sleep.
5. Ashwagandha: This adaptogenic herb helps manage stress and anxiety, which can improve sleep indirectly. A dose of 300-500 mg before bed may help, especially if stress is a significant factor in your sleep struggles.
6. NyQuil or equivalent: Only for use when you are sick. Otherwise, it is best to avoid these medications because they include ingredients like acetaminophen, dextromethorphan and even alcohol, which are unnecessary to help you get to sleep, and, in the case of alcohol, can even prevent a good night’s sleep by interfering with your sleep cycles.

There are risks to each of these. They should not be used without proper medical oversight. See more details on each below.

Magnesium Sleep Benefits and Risks

Here’s an analysis of the benefits and risks of taking magnesium for sleep quality:

Benefits:

1. Sleep Quality Improvement:

• Magnesium helps regulate neurotransmitters directly involved in sleep
• May increase GABA production, which promotes relaxation
• Can help reduce muscle tension that might interfere with sleep
• May improve both sleep onset and maintenance

2. Additional Health Benefits:

• Supports overall nervous system function
• Helps regulate muscle and nerve function
• Important for bone health and energy production
• May help reduce anxiety and stress
• Supports heart health and blood pressure regulation

3. Natural Alternative:

• Generally considered safer than many sleep medications
• Non-habit forming
• Can be obtained through both diet and supplements

Risks:

1. Gastrointestinal Issues:

• May cause diarrhea, especially at higher doses
• Can cause stomach upset or nausea
• Different forms of magnesium have varying levels of absorption and GI effects (magnesium citrate tends to have more GI effects than magnesium glycinate)

2. Interactions:

• Can interact with certain medications, including:
  • Antibiotics
  • Diuretics
  • Blood pressure medications
  • Muscle relaxants
  • Bisphosphonates (osteoporosis medications)

3. Medical Considerations:

• Can be dangerous for people with kidney problems
• May affect blood pressure
• Could mask underlying sleep disorders that need medical attention
• Risk of overdose, though rare with oral supplements

4. Other Potential Side Effects:

• Lethargy or excessive sleepiness if taken at wrong time/dose
• Low blood pressure in sensitive individuals
• Muscle weakness in some cases

Important Considerations:

1. Dosage:

• Recommended dietary allowance (RDA) varies by age and gender
• For adults: typically 310-420mg daily from all sources
• Sleep-specific dosing often ranges from 200-400mg
• Start with lower doses and increase gradually

2. Timing:

• Best taken 1-2 hours before bedtime
• Consistent timing helps establish routine

3. Form Selection:

• Magnesium glycinate: Often preferred for sleep due to good absorption and fewer GI effects
• Magnesium citrate: Good absorption but more likely to cause loose stools
• Magnesium oxide: Poor absorption, not typically recommended
• Magnesium threonate: May have better brain penetration

4. Individual Factors:

• Personal tolerance varies significantly
• Existing magnesium status affects response
• Other medications/supplements may interact
• Current diet affects needed supplementation

Usage guidelines:

1. Before Starting:

• Consult healthcare provider, especially if taking medications
• Check current magnesium intake from diet
• Consider getting magnesium levels tested
• Review any existing medical conditions

2. Implementation:

• Start with low dose (100-200mg)
• Monitor effects and side effects
• Increase gradually if needed
• Consider taking with food if GI issues occur

3. Ongoing Monitoring:

• Track sleep quality changes
• Watch for side effects
• Regular review with healthcare provider
• Adjust dose based on response

4. Supporting Practices:

• Combine with good sleep hygiene
• Maintain consistent sleep schedule
• Consider dietary sources of magnesium
• Stay hydrated

Warning Signs to Watch For:

1. Stop use and seek medical attention if experiencing:

• Severe diarrhea
• Muscle weakness
• Irregular heartbeat
• Difficulty breathing
• Mental status changes
• Severe drowsiness

2. Monitor for:

• Changes in blood pressure
• Changes in medication effectiveness
• Kidney function if at risk
• Overall energy levels

In conclusion, magnesium can be a safe and effective support for sleep quality when used appropriately, but it’s important to approach it thoughtfully with proper medical oversight and careful attention to individual response and needs. The benefits often outweigh the risks for healthy individuals, but proper precautions and monitoring are essential.

L-Theanine Sleep Benefits and Risks

Here’s an analysis of L-Theanine, particularly regarding its effects on sleep and relaxation:

Benefits:

1. Relaxation & Sleep:

• Promotes relaxation without sedation
• May improve sleep quality by reducing anxiety and racing thoughts
• Helps achieve a calm, alert state during the day
• Can counteract caffeine jitters when taken together

2. Cognitive Effects:

• May enhance focus and attention
• Could improve learning and memory
• Potentially reduces mental fatigue
• May help with task switching and mental clarity

3. Stress & Anxiety:

• Increases alpha brain waves associated with relaxation
• May reduce physiological stress responses
• Can lower heart rate and blood pressure in stress-prone people
• Helps manage anxiety without drowsiness

4. Safety Profile:

• Generally recognized as safe (GRAS) by FDA
• Low risk of side effects
• Non-habit forming
• No significant morning grogginess

Drawbacks:

1. Mild Side Effects (uncommon):

• Headaches in some individuals
• Mild digestive issues
• Possible interactions with blood pressure medications
• May cause drowsiness in some people

2. Variability:

• Effects can vary significantly between individuals
• Optimal dosage may require experimentation
• Some people may not respond noticeably
• Time to feel effects can vary

Usage Considerations:

1. Dosage:

• Typical range: 100-400mg per dose
• Sleep: Often 200mg before bed
• Daytime use: 100-200mg as needed
• Can be combined with caffeine (1:2 ratio with caffeine)

2. Timing:

• For sleep: 30-60 minutes before bedtime
• For daytime use: Can be taken multiple times
• With caffeine: Take simultaneously
• Effects typically last 3-5 hours

3. Forms Available:

• Capsules
• Powder
• Tablets
• Some teas (particularly green tea)

4. Best Practices:

• Start with lower doses
• Monitor individual response
• Consider time of day
• Be consistent with timing
• Quality matters – choose reputable brands

Special Considerations:

1. Who Might Benefit Most:

• People with mild anxiety
• Those sensitive to caffeine
• Individuals with racing thoughts at bedtime
• People seeking improved focus without stimulants

2. Who Should Be Cautious:

• Pregnant/nursing women (limited research)
• People on blood pressure medications
• Those with low blood pressure
• Anyone with severe anxiety disorders should consult healthcare provider

3. Interactions:

• Generally safe with most medications
• May enhance effects of:
  • Blood pressure medications
  • Caffeine
  • Other sleep aids or anxiety medications

4. Optimal Use Strategies:

For Sleep:

• Take 200mg 30-60 minutes before bed
• Can combine with magnesium for enhanced effects
• Maintain consistent bedtime routine
• Avoid high doses close to morning

Conclusion:

L-Theanine is generally a safe and effective supplement for promoting relaxation and potentially improving sleep quality. Its main advantages are its non-sedating nature and low risk of side effects. While individual responses vary, the risk-to-benefit ratio is favorable for most healthy adults. As with any supplement, it’s best to:

1. Start with lower doses
2. Monitor individual response
3. Consult healthcare providers if using other medications
4. Choose quality products from reputable manufacturers
5. Use as part of a comprehensive approach to sleep and stress management

Valerian Root Sleep Benefits and Risks

Here’s a comprehensive analysis of Valerian Root as a sleep and anxiety aid:

Benefits:

1. Sleep Improvement:

• May reduce time to fall asleep
• Could improve overall sleep quality
• Potentially increases deep sleep time
• Helps regulate sleep-wake cycles

2. Anxiety Reduction:

• Natural anxiolytic properties
• May reduce stress response
• Can help with nervous tension
• Potentially useful for social anxiety

3. Other Potential Benefits:

• May help with menstrual cramps
• Could reduce headache frequency
• Possible mild pain relief properties
• May help with restless legs syndrome

Drawbacks:

1. Side Effects:

• Morning grogginess/hangover effect
• Headaches in some users
• Vivid dreams or nightmares
• Gastrointestinal issues
• Dizziness or mental fogginess
• Paradoxical stimulation in some people

2. Interaction Risks:

• Can interact with:
  • Alcohol
  • Benzodiazepines
  • Other sleep medications
  • Antihistamines
  • Some antidepressants
  • Anesthesia

3. Quality/Standardization Issues:

• Variable potency between products
• Inconsistent extraction methods
• Quality control varies by manufacturer
• Active compounds not always standardized

Usage Considerations:

1. Dosing:

• Typical range: 300-900mg
• Sleep: Usually 400-600mg before bed
• Anxiety: May need multiple doses through day
• Effects typically build over time (2-4 weeks)

2. Timing:

• Take 1-2 hours before bedtime
• May need consistent use for best results
• Effects can be cumulative
• Consider cycling off periodically

3. Forms Available:

• Tea
• Capsules
• Tinctures
• Tablets
• Liquid extracts

Specific Populations:

1. Who Should Avoid:

• Pregnant/nursing women
• Children under 3
• People with liver problems
• Those taking sedative medications
• Individuals with scheduled surgery
• People with severe depression

2. Who Might Benefit Most:

• Individuals with mild insomnia
• People with anxiety-related sleep issues
• Those seeking natural sleep aid
• People with stress-induced sleep problems

Safety Considerations:

1. Short-term Use:

• Generally considered safe
• Lower risk of dependence than prescription sleep aids
• Side effects usually mild
• Good option for occasional use

2. Long-term Use:

• Less research on long-term safety
• Consider cycling off periodically
• Monitor for sustained side effects
• May need dose adjustments

3. Monitoring:

• Watch for morning drowsiness
• Track sleep quality changes
• Note any mood changes
• Monitor other medications’ effectiveness

Best Practices:

1. Starting Use:

• Begin with lower dose
• Increase gradually if needed
• Take consistently for several weeks
• Monitor effects carefully

2. Optimization:

• Combine with good sleep hygiene
• Consider timing with other supplements
• Take with small snack if GI issues occur
• Stay consistent with timing

3. Quality Selection:

• Choose standardized products
• Look for reputable manufacturers
• Check for third-party testing
• Consider organic options

Signs to Watch For:

1. Stop Use If:

• Excessive daytime drowsiness
• Persistent headaches
• Significant mood changes
• Allergic reactions
• Liver problems (yellowing skin/eyes)
• Paradoxical reactions (increased anxiety)

2. Seek Medical Attention If:

• Severe side effects occur
• Interactions with medications suspected
• Unusual reactions develop
• Sleep problems worsen

Conclusion:

Valerian Root can be an effective natural option for sleep and anxiety issues, but requires careful consideration of:

1. Individual sensitivity
2. Potential interactions
3. Quality of product
4. Timing and dosage
5. Duration of use

While generally safe for short-term use, it’s important to:

• Start with low doses
• Monitor response carefully
• Be aware of potential interactions
• Choose quality products
• Consider cycling off periodically
• Consult healthcare providers before long-term use

The effectiveness varies significantly between individuals, so personal experimentation under proper guidance may be necessary to determine if it’s a suitable option.

Glycine Benefits and Risks for Improved Sleep

Glycine, an amino acid found naturally in the body, has been studied for its potential to improve sleep quality. Here are the main benefits and potential risks associated with taking glycine as a sleep aid.

Benefits of Glycine for Sleep

1. Promotes Deeper Sleep
   • Glycine helps the body reach deeper stages of sleep, which are crucial for feeling refreshed. Studies suggest that glycine helps increase slow-wave sleep, the stage where the body and brain repair and restore.
2. Reduces Core Body Temperature
   • Glycine can lower core body temperature slightly, a signal that the body is preparing for sleep. This drop in temperature makes it easier to fall asleep and stay asleep, as the body naturally cools down during sleep.
3. Enhances Sleep Onset and Sleep Quality
   • Glycine has calming effects on the brain, which may reduce the time it takes to fall asleep. People taking glycine before bed often report improved sleep quality, feeling more rested upon waking.
4. Improves Daytime Functioning and Cognitive Performance
   • Research has shown that people who take glycine before bed experience less daytime fatigue and better cognitive performance, including memory, attention, and reaction times, likely due to more restorative sleep.
5. Reduces Stress and Anxiety
   • Glycine can have a mild calming effect by acting as an inhibitory neurotransmitter in the brain. This may reduce feelings of stress and anxiety, helping to relax the mind before bed.
6. Supports Muscle Recovery
   • Glycine plays a role in collagen synthesis and muscle repair, making it a beneficial amino acid for those looking to support physical recovery alongside sleep.

Potential Risks and Side Effects of Glycine

1. Digestive Discomfort
   • Some people experience mild digestive issues with glycine supplements, such as nausea, bloating, or an upset stomach. Starting with a lower dose can help reduce the risk of digestive discomfort.
2. Sleepiness and Drowsiness
   • Because glycine can promote relaxation, some people may feel drowsy or sluggish if they take too high a dose. It’s best to start with a small dose (around 3 grams) and see how it affects you.
3. Interactions with Medications
   • Glycine is generally safe, but if you’re taking medications that impact brain function (e.g., antipsychotics, sedatives, or seizure medications), it’s best to consult with a healthcare provider before starting glycine. It may amplify the effects of these medications or interact with them in unpredictable ways.
4. Unknown Long-Term Effects
   • While glycine is considered safe and naturally occurs in the body, there isn’t extensive research on the long-term use of high-dose glycine supplements. Most people don’t report issues, but it’s wise to use it periodically rather than continuously unless recommended by a healthcare provider.
5. Not Suitable for Everyone
   • Pregnant or breastfeeding individuals should avoid taking glycine supplements without consulting a healthcare provider, as there’s limited research on its safety in these populations.

Recommended Dosage and Timing

The typical dose for sleep is around 3 grams taken about 30 minutes before bed. It can be taken as a supplement or found in foods like bone broth, meat, fish, and beans, though the amount in food is usually lower than in supplements.

Bottom Line

For many people, glycine can be a gentle, effective way to enhance sleep quality without the risks associated with stronger sleep aids. Starting with a low dose and monitoring your body’s response is the best approach, and always consult with a healthcare provider if you have any medical conditions or take other medications.

Ashwagandha Benefits and Risks for Sleep

Ashwagandha, an adaptogenic herb used in traditional Ayurvedic medicine, has become popular as a natural sleep aid and stress reliever. Here are its main benefits and risks for sleep:

Benefits of Ashwagandha for Sleep

1. Reduces Stress and Anxiety
   • Ashwagandha is well-known for its ability to reduce cortisol, the “stress hormone.” Lower cortisol levels can promote a sense of calm, making it easier to relax and fall asleep.
2. Improves Sleep Quality
   • Research has shown that ashwagandha may improve overall sleep quality and help people achieve more restorative sleep. Some studies have found that regular use can increase the amount of deep, non-REM sleep.
3. Supports a Balanced Circadian Rhythm
   • By reducing stress and supporting relaxation, ashwagandha can help regulate sleep-wake cycles, especially for people with disrupted sleep patterns due to stress, anxiety, or irregular schedules.
4. Alleviates Insomnia Symptoms
   • Several studies have indicated that ashwagandha can be beneficial for people with insomnia. It may help reduce the time it takes to fall asleep and increase total sleep time.
5. Improves Daytime Energy and Alertness
   • Some people report better daytime energy levels after regularly taking ashwagandha, likely because they’re experiencing more restorative sleep.

Potential Risks and Side Effects of Ashwagandha

1. Digestive Issues
   • Common side effects include mild digestive discomfort, such as nausea, stomach upset, or diarrhea, especially at higher doses.
2. Drowsiness or Sedation
   • Some people may feel drowsy or too relaxed, particularly if they take a large dose. It’s best to start with a smaller amount and see how your body responds, especially if you’re taking it for the first time.
3. Hormonal Effects
   • Ashwagandha can influence hormone levels, so it’s not recommended for people with hormone-sensitive conditions or those taking hormone-related medications unless advised by a healthcare provider.
4. Potential Interactions with Medications
   • Ashwagandha can interact with certain medications, including sedatives, thyroid medications, and immunosuppressants. If you’re on medication, especially for thyroid or autoimmune conditions, consult with a healthcare provider before starting ashwagandha.
5. Not Recommended During Pregnancy or Breastfeeding
   • There is limited research on ashwagandha’s effects during pregnancy and breastfeeding, so it’s best avoided unless specifically recommended by a healthcare provider.

Dosage and Timing

The typical dose for sleep and stress reduction ranges from 250 to 600 mg of a standardized extract, usually taken about an hour before bed. It’s advisable to start at the lower end of the dosage range and increase gradually if needed.

Bottom Line

Ashwagandha is generally considered safe and can be a powerful, natural option for improving sleep quality, reducing anxiety, and managing stress. However, it’s best to approach it with caution if you’re on medications or have specific health concerns. Starting with a lower dose and monitoring your response can help you find the right balance.

Improving Sleep Quality Conclusion 

Congratulations on making the time to focus on improving your sleep quality. As your reward for reading this article and taking care of your health, go watch Disney’s 1959 classic, Sleeping Beauty or check out these 50+ Dad Jokes on Sleep. Here are a few favorites:

What do you call it when a kid is fighting going to sleep?

Resisting a rest.

There was a kidnapping at school today.

It’s okay though, he woke up.

Why did the little girl take her bike to bed?

Because she didn’t want to walk in her sleep.