Wake Up Feeling Refreshed and Revitalized: How to Get Better Sleep at Night Naturally

Do you have a hard time getting to sleep or feeling rested, no matter how much shut-eye you get? If so, you’re not alone; over 60 percent of adults in the United States struggle with inadequate sleep. Thankfully, there are natural ways that may help improve your quality of restful slumber.

Let’s explore different approaches to promote better nighttime sleep and create an invigorating environment for waking up feeling refreshed and recharged.

Understand Nutrients That Help You Relax

When it comes to finding ways to relax, it’s important to consider the nutrients that can help you achieve a sense of calm. One such nutrient is magnesium, which has been shown to have a calming effect on the body by regulating the release of stress hormones.

Research has found that magnesium may help with brain functions that reduce stress and anxiety. Taking a supplement, or including more magnesium-rich foods like almonds, spinach, and bananas into your diet before bedtime may help improve the quality of your sleep.

Cerebral Calm can be a great solution to help promote a sense of relaxation. Containing a clinical combination of Albion® Chelated Magnesium, Suntheanine® L-Theanine, Chamomile Extract, and GABA, Cerebral Calm may help with occasional anxiety and promote a sense of calm and relaxation.*

Herbs to Support Rest & Relaxation

Passionflower

Used for medicinal purposes for centuries, the passionflower is known for its calming and relaxing properties, making it a popular calming herb for anxiety or trouble sleeping.  

Scientists believe passionflower helps to increase levels of a chemical called gamma aminobutyric acid (GABA) in the brain, which helps to lower the activity of some brain cells, making you feel more relaxed.

Melatonin

If you’re someone who struggles with getting enough sleep, you may have stumbled upon the supplement melatonin. 

This naturally occurring hormone is produced in the pineal gland of the brain and regulates our sleep-wake cycle. It’s often taken in supplement form to help ease jet lag or insomnia … and still, for many people, melatonin remains a simple solution to a persistent sleep problem.

European Lemon Balm

European lemon balm is a remarkable herb that has gained popularity across the globe due to its remarkable aroma and numerous health benefits. 

The leaves of the lemon balm can be brewed into a tea that can promote relaxation, ease anxiety, and aid in digestion. Some studies have even suggested that this herb may help improve memory and cognitive function, making it a go-to ingredient for students and professionals alike. 

Supplement with Vitamins and Minerals

Relaxing can often feel like a luxury, but when it comes to your physical and mental health, it’s a must. 

With these helpful tips in mind, along with creating a consistent calming routine tailored to your lifestyle, you can make sure relaxation takes priority in your life. Plus, save 15% when you try out our relaxing formulas Sleep Health, Cerebral Calm, and Elevated Mood. Use code: CHILL

Now through Sunday, enjoy an additional 15% off all Sleep Health, Cerebral Calm, and Elevated Mood.

Claim your discount by entering the promo code: CHILL during the checkout process.

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Emerald Labs Dr Mark Stengler NMD

Formulated by Dr. Mark Stengler NMD.

Known as America’s Natural Doctor to his patients, readers and audiences across North America, Mark Stengler is a licensed naturopathic medical doctor. His passion is to combine the best of conventional and natural medicine to achieve optimized health for his patients.  Dr. Stengler has personally formulated each of the Emerald Labs Additive-Free products according to the high standards of his health practice.   Read more about Dr. Stengler…

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease. CONSULT YOUR PHYSICIAN OR OTHER QUALIFIED HEALTH CARE PROVIDER FOR ADVICE REGARDING ANY MEDICAL CONDITION. DO NOT ATTEMPT TO SELF-DIAGNOSE OR TREAT ANY MEDICAL CONDITION.

†Selected References

 

Health Risks from Poor Sleep

Are you experiencing fatigue, headaches, irritability, difficulty concentrating, poor work performance, and weak immunity due to sleep problems?

According to Dr. Mark Stengler, NMD, rarely a day goes by in his practice that one or more of his patients tell him they are having problems with sleep.

Health Risks Associated with Poor Sleep

According to the Cleveland Clinic, approximately 33% to 50% of adults have symptoms of insomnia. That is a lot of people suffering from sleep issues!

Certainly, the stress from the pandemic has worsened sleep quality and duration for many Americans.

There are many different causes of insomnia.  Examples include psychiatric causes such as depression, anxiety, or substance abuse. Additional health issues include sleep disorders (e.g., apnea), hormonal imbalances, and believe it or not certain medications.

Medications Known to Cause Insomnia:

Heart and high blood pressure (procainamide, atenolol, metoprolol, clonidine)

Corticosteroids (prednisone)

Diuretics (chlorothiazide, chlorthalidone, hydrochlorothiazide)

Medications containing caffeine (headache meds)

Antihistamines (diphenhydramine, chlorpheniramine)

 Antidepressants (selective serotonin reuptake inhibitors such as fluoxetine, sertraline, paroxetine))

ADHD (dextroamphetamine, methamphetamine, methylphenidate)

Risks with Chronic Insomnia

There are severe health risks associated with chronic insomnia that go beyond fatigue. For example, sleep disorders are a risk factor for dementia, Parkinson’s disease, depression, cardiovascular disease, diabetes, obesity, and rapid aging.

During deep sleep there is growth hormone secretion by the pituitary gland in the brain. Growth hormone allows the body to repair and regenerate. This hormone is also essential for proper immune system restoration and function. We now know about the glymphatic system, which is a network of vessels system in our brain that eliminates waste products. The glymphatic system is activated when we enter deep sleep.

While it is best to address the underlying causes of insomnia with an integrative doctor, but I have found the following techniques and natural products work well for many people to re-establish the sleep cycle.

  • Do not watch television or look at computer monitors or phone screens for at least 2 hours before bedtime. The blue light from these devices tells the brain not to release the sleep hormone melatonin.
  • Take a walk each evening or exercise in the afternoon or evening. Studies show that exercise completed more than an hour before bedtime can improve sleep.
  • Do not listen to or read anything negative at least two hours before bedtime.
  • Avoid eating large meals before bedtime.

Natural Solutions

Many different supplements can be used to help one sleep. I have had good results with Sleep Health.

It contains Melatonin, L-theanine, Lemon Balm, and Passionflower. Melatonin is the sleep hormone that induces sleep while the other components are calming to the brain.

Emerald Labs Dr Mark Stengler NMD

Formulated by Dr. Mark Stengler NMD.

Known as America’s Natural Doctor to his patients, readers and audiences across North America, Mark Stengler is a licensed naturopathic medical doctor. His passion is to combine the best of conventional and natural medicine to achieve optimized health for his patients.  Dr. Stengler has personally formulated each of the Emerald Labs Additive-Free products according to the high standards of his health practice.   Read more about Dr. Stengler…

References:

Publishing H. 2020. Medications that can affect sleep – Harvard Health. Harvard Health. [accessed 2020 Dec 28]. https://www.health.harvard.edu/newsletter_article/medications-that-can-affect-sleep

Insomnia: Causes, Risks & Treatments. 2020. Cleveland Clinic. [accessed 2020 Dec 28]. https://my.clevelandclinic.org/health/diseases/12119-insomnia

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.