Daylight saving time (DST) just ended on the first Sunday of November, which means we'll now be gaining an extra hour of sleep. This change from Daylight Saving Time to Standard Time is less disruptive that when we 'spring forward', since we get an hour more sleep and this leaves us feeling more refreshed. However, many people can still experience some difficulty adjusting to a new wake-up time.
If you're struggling to fall asleep or stay asleep during the transition to standard time, there are a few natural sleep aids that can help.
Melatonin
Melatonin is a hormone that's produced by the pineal gland in our brains and gets released in response to darkness. It is this hormone that regulates our sleep-wake cycles. When our sleep-wake cycles are disrupted, our melatonin production also gets thrown off and melatonin supplementation may be useful.
Taking melatonin supplements can help to promote sleep and reduce the amount of time you spend rolling around before falling asleep. Melatonin is generally safe for most adults to take, but it's important to consult with your healthcare provider before taking any new supplement.
Chamomile
Chamomile is a calming herb with relaxing and sedative properties, and therefore it's often used to treat anxiety and insomnia.
Drinking chamomile tea, taking chamomile supplements or diffusing chamomile essential oil before bed can the body and mind to relax and help induce sleep. Chamomile is generally safe for most adults to use, but it can interact with certain medications - always consult with your primary care physician.
Valerian Root
Valerian root is grassland plant that, when taken before bed, may reduce nighttime tossing and turning, as well as improve sleep-quality. It's often used to treat insomnia and anxiety naturally.
Lavender
Lavender is a herb that has calming and relaxing properties. It's often used to .
Inhaling lavender essential oil or diffusing it before taking can help to promote relaxation and restful sleep. Taking lavender supplements before bed or applying lavender essential oils to the temples or the soles of the feet can also promote relaxation and induce deep and restful sleep.
Glycine
Glycine is an amino acid that not only has calming and relaxing properties, but also lowers the body temperature, allowing us to fall asleep faster. Glycine also plays a role in helping the body to produce melatonin.
Magnesium
Magnesium is known for inducing muscle relaxation and improving sleep quality by reducing the stress hormone cortisol, whilst simultaneously increasing melatonin - the hormone responsible for inducing sleep. Magnesium is also involved in numerous processes in the body, one of which is helping to regulate neurotransmitters in the central nervous system that leads to increased relaxation.
If you're considering using natural sleep aids to help with the transition to standard time, here are a few tips:
- Start by taking a small dose of the new supplement and increase it gradually as needed.
- Take natural sleep aids at least 30 minutes before your regular bed time.
- Avoid taking natural sleep aids with alcohol or caffeine, as this can interfere with it's effectiveness.
- If you have any underlying health conditions or are taking any medications, remember to always consult with to your doctor before taking natural sleep aids.
- It's also important to practice good sleep hygiene habits to help you fall asleep and stay asleep at night. Read our previous blog post for more on this.
If you're struggling to sleep despite using natural sleep aids and practicing good sleep hygiene habits, consider talking to your doctor for additional ways to treat sleeplessness and insomnia.
Sweet Dreams!
The DailyVita Team