A Night Of Tossing And TurningRead Time: 3 minutes
People who suffer from anxiety commonly have difficulty sleeping. A brain that won’t shut off can turn into a night full of tossing and turning. Treating anxiety is a multi-pronged approach. One element of treatment is making sure that patients are taking the right supplements.
Some studies have shown that tryptophan, an essential amino acid, can help to improve mood and sleep disturbances. Tryptophan works by converting to 5-HTP, which boosts the production of serotonin. Serotonin is associated with improved mood, reduced anxiety, and better sleep.
Drink green tea
L-theanine, an amino acid commonly found in green tea, can also have an anxiety-reducing effect. Research has shown that people who supplement with this nutrient have lower stress responses and lower cortisol levels when placed under stress. The supplement also has a mild sedative effect, helping people to sleep better as well.
A tried and true supplement
Many people choose to take melatonin to improve sleep. This naturally-produced hormone helps signal the body to go to sleep. However, especially in today’s culture of technology, some people have challenges with producing melatonin naturally. For example, people who use tablets, cell phones, or computers close to bedtime will likely experience difficulty falling asleep, as the blue light from these devices suppresses melatonin.
The many benefits of B-complex
The vitamin B family offers a variety of benefits. One of the primary benefits is mood regulation. Research has shown a direct correlation between vitamin B levels and anxiety and depression. Patients who are deficient in B vitamins have been shown to have higher levels of anxiety. Conversely, patients who take B vitamin supplements were shown to have lower anxiety and stress scores.
Strengthening sleep hygiene
Creating healthy sleep hygiene is a crucial component of getting quality rest. Experts recommend sticking to regular sleep and wake-up times. While this can be challenging to achieve, people should aim to go to bed within the same hour’s timeframe each night. Additionally, keep electronic screens out of the bedroom and avoid eating heavy meals close to bedtime. People with anxiety should consider incorporating calming activities into the nighttime routine, such as meditating, reading, or listening to quiet music.
Sleep better tonight
People with anxiety should schedule an appointment with a healthcare provider to find treatment options. In mild cases, many patients may benefit from a supplement regimen that improves anxiety and sleep. Speak with a pharmacist to learn more about the pros and cons of specific supplement options.