Overcoming Nighttime Anxiety: Supplements and Lifestyle Tips for Better Sleep
Explore supplements like ashwagandha, melatonin, and vitamin D to combat nocturnal anxiety and improve sleep quality. Learn lifestyle adjustments such as consistent sleep schedules, relaxation techniques, and environmental optimization to stay asleep longer and enhance mental well-being.
how to stay asleep?
I don’t always struggle with falling asleep, but often I wake up with anxiety about 4 hours in and I stay awake from anywhere 45 min-2 hours. I take magnesium glycinate nightly, I felt at first that helped but I have plateaued. Any supplement advice or lifestyle changes that can help me?
Several supplements and lifestyle changes could help improve your sleep duration and address nocturnal anxiety:
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Ashwagandha: This is an adaptogenic herb that has shown potential in reducing stress and anxiety, which might benefit those experiencing nocturnal anxiety. Some studies suggest that ashwagandha can help you fall asleep faster, sleep longer, and experience fewer awakenings during the night. The effective dose seems to be around 600 mg per day12.
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Melatonin: This is a hormone commonly used to regulate sleep-wake cycles. It has been found to improve subjective sleep quality in various studies3.
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Vitamin D: Some evidence suggests vitamin D supplementation might enhance sleep quality3. However, the results can vary significantly among individuals.
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Amino Acids: Such as L-theanine, are also indicated to improve sleep quality3.
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Combinations of Other Ingredients: Products combining linden, hawthorn, Vitamin B1, and melatonin have been studied and shown to potentially decrease sleep disturbances and enhance mental well-being4.
Regarding lifestyle changes, consider the following:
- Ensure a consistent sleep schedule and bedtime routine.
- Try relaxation techniques such as deep breathing or meditation before bed.
- Limit exposure to screens and blue light in the evening to help maintain melatonin production.
- Consider environmental factors like room temperature, noise, and light, optimizing them for sleep.
If anxiety persists or significantly impacts your life, it might be beneficial to consult a healthcare provider for a comprehensive approach that might include cognitive-behavioral therapy (CBT) or other interventions.
Footnotes
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Office of Dietary Supplements - Ashwagandha: Is it helpful for stress, anxiety, or sleep? ↩
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Office of Dietary Supplements - Ashwagandha: Health Professional ↩
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Vicky Chan, "Efficacy of dietary supplements on improving sleep quality: a systematic review and meta-analysis," PubMed, 2021. ↩ ↩2 ↩3
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Matteo De Simone, "Enhancing Sleep Quality: Assessing the Efficacy of a Fixed Combination of Linden, Hawthorn, Vitamin B1, and Melatonin," PMC, 2023. ↩
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