Mocktail Recipes You Need on Rotation: Sleepy Girl Edition
The post Meet Dream Team: HUM’s New Magnesium Formula Everyone’s About to Sleep Better With appeared first on HUM Nutrition Blog.
]]>Enter Dream Team, HUM’s newest magnesium supplement—and the sleep upgrade you didn’t know you needed.
Formulated with Magnesium Bisglycinate, L-Theanine, and Tart Cherry, this dream-worthy trio promotes calm, relaxation, and restorative sleep—all without melatonin. No more “melatonin hangovers,” just real, natural rest.
Dream Team is everything you’ve dreamed of in one clean, effective formula.
Clinically Tested Ingredients
✓ Magnesium Bisglycinate – Highly absorbable mineral that supports deep, restorative sleep.*
✓ L-Theanine – Amino acid shown to promote relaxation and calm in just 45 minutes.**
✓ Tart Cherry – Rich in phytonutrients that help regulate your circadian rhythm.*
How to Use
Mix 1 heaping teaspoon with 6 fl oz of water before bedtime. Sip. Sleep. Dream.
Trouble sleeping? Tired of that melatonin fog?
It’s time to say hello (and goodnight) to Dream Team.
Sweet dreams start here.
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**Based on a randomized controlled trial in 35 adults who received 50 mg of L-theanine or a placebo. The L-theanine group showed increased alpha wave activity, a marker of relaxation, within 45 minutes. Hidese et al. Nutrients. 2019.
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]]>The post Are You Tired or Just Time-Changed? The Truth About Daylight Savings + Your Energy Levels appeared first on HUM Nutrition Blog.
]]>In this week’s episode of WellYES, HUM founder Walter Faulstroh and registered dietitian Sarah Greenfield, R.D., dive deep (but make it fun) into the weird, slightly cruel ritual known as Daylight Savings Time—and why it messes with your mood, metabolism, and motivation more than you’d think.
Sarah breaks down how our circadian rhythm—your body’s internal clock that rules everything from hunger to hormones—gets completely thrown off when we “fall back.” And Walter, ever the wellness guinea pig, confesses how the time shift has him questioning everything from his sleep habits to his coffee cutoff time.
What You’ll learn:
Why one lost (or gained) hour can feel like jet lag for days
How to reset your internal clock naturally—without a 9 p.m. meltdown
The surprising reason morning light is your best supplement this season
How meal timing impacts sleep quality (and yes, late-night snacking does count)
This episode is the perfect mix of science, sass, and “Wait, I totally do that too.” Whether you’re a wellness nerd or just tired of feeling tired, Walter and Sarah’s convo will have you laughing and learning your way back to balance.
So grab your magnesium (we’re partial to HUM’s Ashwagandha Calm), cozy up under your SAD lamp, and get ready to reset your rhythm.
Tune in now: Watch Time Change & Your Body Clock: How to Reset Your Rhythm for Better Energy or listen on Spotify, Apple Podcasts, or wherever you get your wellness fix.
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Take The HUM Quiz
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]]>The post Is the 3-2-1 Sleep Rule the Key to a Good Night’s Rest? appeared first on HUM Nutrition Blog.
]]>If you’re on a quest to improve your ZZZ’s, one easy hack you may want to employ is the 3-2-1 rule for sleep. Keep reading to see what it is, how effective it may be, and what else you can do to improve your snooze nightly.
What Is the 3-2-1 Rule for Sleep?
The 3-2-1 sleep rule was coined by clinical psychologist Michael Breus, PhD, aka The Sleep Doctor (who, fun fact, supported HUM’s Mighty Night launch back in 2019).
According to the sleep expert, the 3-2-1 rule entails:
- Stopping alcohol consumption 3 hours before bed
- Not eating 2 hours before bed
- Not drinking fluids 1 hour before bed
Sticking to these time frames may help you:
- Avoid the ramifications of alcohol on sleep quality. Although some people may notice that alcohol helps them fall asleep, it actually inhibits quality rest, increases chances of snoring, and is linked to shorter sleep times.
- Allow you to digest food properly before bed. Many experts advise ceasing food intake (especially dinner) at least 2 to 3 hours before bed. That said, research shows mixed results on how much meal timing impacts different aspects of sleep. For instance, a 2020 study in International Journal of Environmental Research and Public Health found that eating within 3 hours of bedtime was associated with nocturnal awakening but didn’t have a significant impact on sleep onset latency (i.e., the time it takes to fall asleep) or lead to shorter sleep durations. Another 2021 study published in the British Journal of Nutrition also found that eating and drinking less than an hour before bedtime was linked to waking after sleep onset—but also to longer sleep durations, which may be triggered by a need to compensate for rest after waking.
- Prevent twilight trips to the bathroom to relieve your bladder. If you wake up several times throughout the night to use the bathroom, ceasing fluid intake leading up to bedtime can be a good idea. Research shows that nocturia (i.e., a condition marked by 3+ bathroom visits per night) is associated with long-term sleep deprivation, thus wreaking havoc on your immune health, general health status, and sense of well-being.
Is the 3-2-1 Sleep Rule Enough?
The 3-2-1 rule for sleep is simple enough to remember—and for many, to employ. “The pros of following this schedule are better sleep, better energy throughout the day, and the ability for your body to fully recover during sleep,” says Stephanie Crabtree, MS, RD, owner of Holistic Health RD near Sarasota, Florida.
However, it might not be suitable or effective for everyone, and may only be a starting point from which to optimize your sleep habits further.
“While these guidelines are a step in the right direction, I generally advise limiting alcohol consumption to special occasions—or avoiding it altogether,” says Kelly Murray, a certified pediatric and adult sleep consultant and owner of Kelly Murray Sleep Consulting. “Alcohol can disrupt blood sugar levels, cause dehydration, impair REM sleep, and trigger inflammation—all of which negatively affect sleep quality.” As such, abiding by the 3-hour rule won’t move the needle nearly as much as abstaining from hard drinks altogether.
Moreover, Murray says that some people—namely those prone to overnight blood sugar dips, which can lead to fragmented sleep—may actually benefit from eating a light snack closer to bedtime. If you’re in this camp, she recommends nibbling on 100 to 200-calorie snacks combining healthy fats, protein, and complex carbohydrates. (Think: apple slices with peanut butter, crudites, and hummus, or a berry protein smoothie.)
Crabtree adds that it may be difficult for some people to follow the 3-2-1 rule based on work schedules, medical conditions, and other lifestyle factors. In addition, you should allow for some flexibility based on what works for your own body and needs, and to not be too rigid or stressed over perceived slip-ups. “If someone is trying to follow the rules perfectly and gets anxiety over not being able to follow them, that could create more harm and sleep challenges,” she cautions.
In short, the 3-2-1 sleep rule is a simple framework that has the potential to enhance sleep hygiene for some, but it’s unlikely to be a one-size-fits-all solution.
Additional Sleep Tips for Better Rest
“Sleep is vital to every aspect of our body and needs to be prioritized for our overall health and vitality,” Crabtree reminds us. As such, if you find that you need to go above and beyond following the 3-2-1 rule, try out some of the pro-vetted sleep tips and tricks below.
Mind Your Daily Diet
It’s not just your dinner that can impact how much and how well you sleep. Be sure to prioritize healthy, whole, and balanced fare throughout the entire day.
“Consuming foods high in refined or starchy carbs can lead to blood sugar spikes and dips throughout the day,” Murray shares. “This pattern may repeat overnight leading to issues with falling or staying asleep.” Instead, she suggests balancing your plate with healthy fats, protein, and complex carbohydrates with every meal.
Watch Your Caffeine Intake
Many people rely on caffeine to perk up in the morning and afternoon, not realizing that the stimulant remains in the body for hours post-consumption. Some foods like chocolate also contain caffeine, which can hinder your ability to sleep soundly. As such, Crabtree suggests keeping tabs on the timing and portion of your caffeine intake, adjusting as needed based on your sensitivity to caffeine and the severity of your sleep issues.
Sip More Earlier in the Day
Crabtree recommends drinking the bulk of your fluids before noon, not only to limit nocturnal awakenings but also to keep tabs on hydration. “Your brain wakes up dehydrated because it can’t store water, and it is made of 75 percent water,” she shares. “If you are able to drink more water in the morning time, it’s less likely that you will need to get up in the middle of the night to go to the bathroom.”
Establish a Bedtime Routine
If you don’t have a nightly wind-down ritual, this is your cue to create one. The human body thrives on routine and consistency can help ease your way into sleepiness.
Murray advises carving in 2 hours of wind-down time before hitting the hay. “Working or engaging in stimulating activities too close to bedtime can overstimulate your mind and make it hard to get good quality sleep,” she shares. “Instead, focus on engaging in relaxing activities like reading a book, listening to a podcast, or doing some gentle stretching.” In case you like to relax by watching TV, Murray suggests turning it off 30 to 60 minutes before your sleep time.
Take the Pressure Off Achieving Perfect Rest
As much as we might all want to sleep soundly and awaken feeling refreshed, we might have periods in which this seems intangible. Yet instead of stressing out over it, give yourself grace and don’t get too dismayed.
“Don’t lose sleep over losing sleep,” Murray advises. “It is normal to have periods of poor quality sleep during stressful times. However, if you start to lose confidence in your body’s ability to sleep well, you will develop sleep anxiety, which will worsen or prolong your sleep issues.” If and when this happens, Murray suggests reframing nighttime as a time to relax, and not just sleep. “If you can focus on relaxing, sleep will follow.”
Consider Natural Supplements for Sleep
If your sleep quality could use a boost, consider checking out HUM’s Mighty Night. The non-drowsy formula features valerian root, passion flower, and hops—natural aids to encourage relaxation and promote sleep. Bonus: On top of supporting high-quality ZZZ’s, it also promotes skin cell turnover for a healthy complexion and even skin tone courtesy of ceramides, ferulic acid, and CoQ10.
3-2-1 Sleep Rule FAQs
Does the 3-2-1 sleep rule work for everyone?
According to Crabtree, the 3-2-1 rule is applicable to the general population. However, it might not be suitable for everyone.
“It could be hard for shift workers to follow this schedule, if their schedule changes from week to week, or if they work evening shifts,” she explains. Moreover, if you’re on certain medications, it may be challenging to avoid eating for longer time frames before bed—so you’ll want to heed the advice of your healthcare team.
“If you already have a sleep disorder, it’s best to contact your sleep specialist to see if this routine is appropriate for you,” the dietitian adds.
Can I drink water during the last hour before bed?
If you feel parched closer to bedtime, you don’t have to deny yourself some H2O. Simply remember to consume small sips rather than huge gulps. Yet if you wake up often in the middle of the night to use the restroom and this negatively impacts your sleep quality, consult a physician.
Should I try this rule if I don’t have trouble sleeping?
While the 3-2-1 rule may help support overall sleep hygiene alongside other interventions, it isn’t necessary for everyone.
The post Is the 3-2-1 Sleep Rule the Key to a Good Night’s Rest? appeared first on HUM Nutrition Blog.
]]>The post Mocktail Recipes You Need on Rotation: Sleepy Girl Edition appeared first on HUM Nutrition Blog.
]]>What are Sleepy Girl Mocktails?
Sleepy girl mocktails are exactly what they sound like – a glamorized drink made before bedtime to enhance your sleep, but with a little pizazz and chicness to them. Originating on TikTok, the trend has surprising research backing its effectiveness.
Now, if you’re skeptical about trusting a trend that started on TikTok, you’re not alone. But here’s the good news: this trend has some scientific support!
But first, let’s dive into why catching those zzs isn’t just a luxury—it’s a necessity for your health.
The reason why it’s so important to get your sleep on
Picture this: sleep is like your body’s backstage crew working tirelessly to ensure everything runs smoothly for the next big show, which is your day. Now, let’s break down why this behind-the-scenes action is crucial, backed by some research.
Immune Health
Ever wonder why a solid night’s sleep seems to do the trick when you’re feeling under the weather? Well, studies have found that sleep acts as your body’s superhero cape against infections. It’s like a shield, reducing your risk of getting sick and helps your body fight an infection.
Specifically, when your immune system is activated when fighting a virus or infection it impacts sleep duration and intensity, making your body want to sleep longer to support your immunity and defense mechanisms. In fact, sleep is associated with reduced infection risk and infection recovery outcomes!
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Hormones, Stress, and Food Cravings
Imagine your body as a symphony, and hormones are the conductors. When you sleep, these conductors fine-tune their orchestra, ensuring everything is in harmony. But mess with the conductor’s baton (aka, lack of sleep), and you might find yourself feeling more moody, stressed out, and even experiencing food cravings. This is because sleep has a close relationship with your hormones like cortisol (your stress hormone), ghrelin (your hunger hormone), and leptin (your fullness hormone).
Skin Health
Sleep can also impact your skin, hence the phrase ‘beauty rest’. Here are some examples of how your skin can be affected by your sleeping habits:
- Breakouts: Ever noticed breakouts when your stress levels are through the roof? Blame cortisol, the stress hormone. According to Dr. Sperling, when cortisol is elevated, it can result in increased oil production, resulting in breakouts. A good night’s sleep is like a chill pill for cortisol, helping to keep its levels in check. So, snooze well, and you might just wake up with a happy mood and a clearer complexion.
- Anti-aging: Skimping on sleep is like telling your skin to skip its nightly beauty routine. Collagen is the most abundant protein in your body and for a good reason! It acts as the scaffolding for your skin, providing structure, smoothness, and elasticity. Collagen gets a serious boost during the night shift. So, hit the hay to keep those wrinkles at bay.
- Skin Hydration and Elasticity: An interesting study looked at the impact of sleep deprivation on skin health and the results were pretty shocking. Skin hydration was significantly reduced after one day of sleep deprivation and continued to decrease the more days of sleep deprivation the participants experienced. In addition, skin glossiness and elasticity were significantly aggravated after one day of sleep deprivation. Lastly, skin texture was affected after the 4th day of sleep deprivation.
So grab your sleep girl cocktail below, snuggle up, and let your body’s backstage crew work its nightly wonders.
The key Mocktail ingredients that make you OH SO SLEEPY
Tart Cherry Juice
Tart Montmorency cherries are rich in melatonin, a crucial hormone that regulates your sleep-wake cycle, makes you feel sleepy, and tells you it’s time for bed! Multiple studies have shown elevated melatonin levels with cherry juice intake, improving sleep time and efficiency.
A randomized, double-blinded, placebo-controlled cross-over study (aka the gold standard), found that those who consumed tart cherry juice before bed were in bed longer, slept longer, and had better sleep quality.
If that’s not enough, another placebo-controlled crossover study looked at the impact of tart cherry juice on those with insomnia. This study found that drinking cherry juice before bed increased sleep time and efficiency.
Magnesium
Magnesium is also a buzzword in the health space right now. It’s a mineral that we all need and can get through food depending on the richness of magnesium in the soil the food is grown in. However, statistics estimate that up to 75% of the US population isn’t getting enough magnesium, and it turns out magnesium impacts sleep quality too.
A systematic review looked at the relationship between magnesium and sleep quality. According to observational studies, magnesium was associated with improved sleep quality including feeling sleepy and sleep duration. One explanation is that magnesium seems to be a cofactor for the synthesis of melatonin. However, the randomized clinical trials reveal a more uncertain relationship.
Not all magnesium forms are equal; evidence leans towards magnesium bisglycinate for optimal sleep impact.
Prebiotics
Another key ingredient of sleepy girl mocktails that ties it all together: prebiotic soda like Olipop or poppi.
Why it contributes to sleep: Healthy sodas with prebiotics are gaining popularity. Prebiotics support digestive health, and there’s a fascinating connection between the gut microbiome, skin health, and sleep.
Studies show a positive correlation between microbiome diversity and increased sleep efficiency. So, the more you sleep the more likely you’ll be supporting your gut microbiome and vice versa.
Plus, the beneficial effects of gut bacteria on skin health and appearance have been documented in several studies with the gut microbiome influencing the skin microbiome. So it’s a win-win-win!
3 Tik Tok Viral Sleepy Girl Mocktail Recipes – Dietitian Approved, Ofc!
Recipe 1: Midnight Cherry Spritz
- 0.5 oz maple syrup
- 1 oz lemon juice
- 1 oz lime juice
- 8 oz tart cherry juice
- 1 sprig rosemary
- 1 knob ginger
- 1 handful mint
- Sprinkle of cinnamon
- Ice
Directions: Muddle together maple syrup, grated ginger, mint, rosemary, and cinnamon. Add lemon/lime juice and cherry juice. Garnish with cinnamon and rosemary.
Recipe 2: Sleepy Girl Mocktail
- 1 scoop of magnesium powder
- Ginger lemon OR lemon-lime Olipop – ⅓ glass
- Tart Cherry Juice – Remaining ⅔ of the glass
Directions: Fill ⅓ of your glass with prebiotic soda of choice. Fill the remaining glass with tart cherry juice. Mix in one scoop of magnesium powder.
Recipe 3: Cherry and Thyme Ranch Water Mocktail
- 6-8 cherries, pitted
- A few sprigs of thyme (removed from stem)
- 0.5 oz maple syrup
- 1-2 oz tart cherry juice
- ½ lime, juiced
- Top with topo chico
Directions: Wash and take the pit out of the cherries. Juice ½ lime. Add lime juice, cherries, tart cherry juice, maple syrup, and thyme to the glass. Top with Topo Chico.
Supplements to get your Beauty zzZzs
Beauty zzZz Gummies
Beauty zzZz Gummies are a dual benefit formula for better sleep and digestion. It’s made with melatonin (which helps enhance your sleep quality), FOS prebiotic fiber (for gut health and regularity), and a blend of calming botanicals like chamomile, lemon balm, and passion flower (for relaxation).
Mighty Night
Mighty Night is a product that works overnight to support cell turnover, scavenge free radicals, and promote optimal sleep—thus resulting in a fresh, well-rested complexion. You can think of it as an internal serum to complement your existing nighttime skin and sleep routines.
Wrapping it Up with a mocktail
Incorporating sleep-friendly ingredients into trendy mocktails is a fun way to do nightly self-care activities. Try these recipes, and consider adding Beauty zzZz or Mighty Night to your routine for an extra boost in promoting restful sleep. Sweet dreams!
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]]>The post Which Sleep Vitamin Is Best To Take? appeared first on HUM Nutrition Blog.
]]>If you are tired of waking up unrested, then think about adding a sleep supplement to your nighttime routine. This article will help you choose the best sleep vitamin to meet your individual needs.
The best sleep vitamins for your concerns
There are many different types of sleep vitamins out there. To help ease the process of choosing which one, we have broken down our top picks based on your sleep goals.
You want to fall asleep faster
We recommend: Beauty zzZz or Beauty zzZz Gummies
You may be someone who can’t stop scrolling on social media before bed. Or, you might have a hard time controlling your stress levels leaving you wide awake. In either case, you may be able to benefit from a melatonin boost.
Melatonin is the key ingredient in both Beauty zzZz formulas. Melatonin is commonly known as the sleep hormone. It’s released by the pineal gland in the brain to help prepare the body to fall asleep. However, there are many outside factors that can disrupt our melatonin levels such as stress, screen time, and jet lag. Fortunately, many studies suggest that supplementing melatonin can help reduce the time it takes to fall asleep.
Both Beauty zzZz formulas can help you fall asleep as soon as 15 minutes!
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You want to sleep through the night
We recommend: Mighty Night
Although the thought of a nightcap with a movie sounds relaxing after a long day, it can actually be what is disrupting your sleep cycle. Instead, switch it out for Mighty Night which is designed to help you optimize your sleep quality if you find you are constantly waking up throughout the night.
Mighty Night highlights a blend of botanicals which have been traditionally used for centuries to optimize sleep quality. It is formulated with valerian root that can support a regenerative REM sleep. Plus, it’s a natural way to calm stress.
The passionflower and hops in the formula create the ultimate recipe for restful sleep. In fact, a study of 27 participants with difficulty sleeping who took 2 capsules of Mighty Night at bedtime for 60 days showed an increase in overall sleeping time. Moreover, 96% found an improvement in sleep quality.
You want deeper, better quality sleep
We recommend: Beauty zzZz Sleep Gummies
Are you tossing and turning all night long? The Beauty Zzzz sleep gummy may be the perfect fit for you. We know the melatonin and botanicals make for a great sleep-enhancing blend that allows you to relax and fall asleep faster. The addition of magnesium to the ingredients is what makes this sleep gummy stand out from the rest of our sleep supplements. Here is why you will want to try it out.
Magnesium is an essential mineral that contributes to many of our bodily processes to keep us healthy. It has the ability to support our psychological responses to influence how we respond to anxiety and stress. Magnesium adds a beneficial component to help maintain sleep quality and normal circadian rhythms throughout the night. We recommend taking 2 gummies before bedtime to help you sleep through the night.
You are looking to reset your internal body clock
We recommend: Beauty zzZz gummies or Beauty zzZz tablets
If you are not consistently waking up and going to sleep around the same time every day, it can mess with the reset of your circadian rhythm. Melatonin release in the body is synchronized with your habitual hours of sleep, with more being released at night to get you sleepy and less in the morning to get you energized to start your day.
Beauty zzzz and the sleep gummy both contain clinically proven amounts of melatonin to help aid in your troubles of falling asleep. Pick the one that best suits your needs. If you prefer the taste of gummy vitamins rather than capsule form, you will probably love our sleep gummy!
You want to feel less fatigued or irritable during the day
We recommend: Beauty zzZz gummies
Waking up tired leading you to feel more stressed throughout the day? The melatonin combined with chamomile flower extract, lemon balm, and passionflower make for a perfect blend to promote relaxation and improve your sleep quality. Magnesium is an additional benefit found in our sleep gummy that has been shown to lessen the symptoms of everyday stressors, including fatigue and irritability.
Take 2 sleep gummies per day around bedtime- and start waking up feeling refreshed and ready to take on your day.
Is it okay to take all three?
If you want to optimize your beauty sleep and take multiple of our sleep vitamins, that is totally okay! It is safe to take Mighty Night with either Beauty zzZz or the Beauty zzZz gummies. However, it is not necessary to take both Beauty zzZz with the sleep gummy because of the overlap of melatonin.
Final Thoughts
By now we can all agree that getting those essential zzZz’s is important for you to feel -and look- your best. Whether you need a boost of relaxation to help you fall asleep or want to wake up feeling more rested, HUM has got you covered. Try adding the best sleep vitamin for you to your nighttime routine and wake up on the right side of bed!
Build Your Supplement Routine
Take The HUM Quiz
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]]>“Sleep fitness” refers to a holistic approach to optimizing your sleep. It takes into account the importance of creating consistent habits that help support rest and overall well-being.
The Basics of Sleep Health
The idea of sleep training is often reserved for infants and toddlers, but the truth is that even adults can regress in their sleep patterns from time to time. Sometimes the best way to get back on track is to be intentional about incorporating habitual sleep-promoting practices.
The fundamental elements of a healthier sleep routine include a consistent sleep schedule, a comfortable sleep environment, and optimal sleep duration.
How do you accomplish these things? Well, it starts with reflecting on your current habits and identifying where and how you can make improvements.
Let’s take a closer look at the habits to embrace and the habits to ditch in order to optimize your sleep fitness. We’ve consulted with sleep expert and Board Certified Behavior Analyst® Charlsie Myers, PhD for some of the best actionable tips you can try right away.
The Habits to Embrace
If you’re in the market for better sleep, consider the following healthy habits to incorporate into your nightly routine.
Consistent Sleep Schedule
Going to bed and waking up at the same time every day — yes, even on the weekends — is a good first step to improving your sleep. This can take some practice if your sleep pattern has been erratic.
You can train your body and brain to prepare for bed and wake up around the same time so that eventually it’s running on autopilot. A consistent sleep schedule is foundational in regulating your circadian rhythms.
Creating a Relaxing Bedtime Routine
There’s a reason we all have a bedtime routine of sorts. Most days, it’s unrealistic to expect to just jump into bed and fall asleep with no real preparation. Ideally, give yourself at least 30 minutes before trying to go to sleep to start calming your body and quieting your mind.
If you have trouble relaxing before you go to bed, some activities that may help include:
- Gentle stretching or yoga poses
- Journaling
- Drawing
- Reading
- Listening to a podcast or soft music
Myers also recommends carving out time for a bath sometimes “Having a warm bath or shower 1-2 hours before bedtime promotes a rise in body temperature that helps you cool down, which is necessary for good sleep,” she says.
Optimal Sleep Environment
Nobody sleeps well in an uncomfortable place where they can’t relax. Considering the components you need for a good night’s rest is important, whether that means what you’re sleeping in, on, or the overall atmosphere of your bedroom.
Have you ever tried to sleep in a place that was too bright, noisy, or hot? These are all factors that can disrupt rest. Instead, aim for a dark, quiet, and cool room. Wear something light to sleep that won’t make you sweat.
Have soft layers on your bed that you can adjust to your liking. A comfortable mattress and pillows that help your neck and spine stay in alignment can help prevent waking up with soreness.
sleep Music and Sounds
Many people fall asleep to the television, but we would advise against doing this as it can interrupt your natural circadian rhythms. Other options are bedtime meditations, stories, sleep music, and sounds.
“Some of these are designed to bore you to sleep, while others are more about calming and relaxation. There are many great apps for this, and if your bed partner doesn’t wish to listen, you can get bed headphones or pillow speakers. Just be mindful you may need to restart this when you wake in the night if it becomes a sleep association,” says Myers.
If you do better with some type of noise in your bedroom, consider one of the following:
- White noise: The most popular of all the color noises, white noise encompasses an equal amount of all frequencies across the spectrum of sound. Examples include the humming of a vacuum, static from a TV or radio, or the whirring of a fan. You can even buy a white noise machine. Research on white noise and sleep shows mixed results, but many people swear by it as it helps drown out other disruptive noises.
- Pink noise: This also contains the full range of sound but with an emphasis on lower frequencies that drown out higher frequencies. Many people who find white noise obnoxious prefer pink noise. Research has shown that pink noise can significantly reduce brain wave complexity and promote more stable sleep.
- Music: A 2022 Cochrane review found that listening to music daily can be effective for improving sleep among people with insomnia. Other studies agree that music can increase comfort and reduce anxiety that may be getting in the way of sleep for the general population. No, this doesn’t mean any music. Go for a genre that is calming, soft, and soothing, like instrumental. Incorporate sleep music into your nighttime routine as you wind down for the day.
Limiting Screen Time
We live in a screen-heavy society and there’s little that many can do about it when it comes to career demands. However, turning the screens off as you get closer to the end of the day has been shown to support better sleep.
Why? The blue light that’s emitted from technology, whether it’s our phone, tablet, laptop, or TV, interrupts your natural circadian rhythms. In fact, while blue light can serve wakefulness purposes during the day, it inhibits the normal release of melatonin that prepares you for bed as the day comes to an end.
Ideally, aim to set aside your screens at least one hour before bedtime.
The Habits to Ditch
We all do things on a daily basis that we may not realize are preventing us from getting a good night’s rest. We’ve listed some common sleep disruptors and bad habits that are best avoided when your goal is better sleep.
Excessive Caffeine and Alcohol
Caffeine is a stimulant, which is why so many of us enjoy it as part of our morning routine. However, when consumed in excess or too close to bedtime, caffeine keeps your brain awake, making it harder to fall asleep.
Alcohol, on the other hand, depresses your central nervous system. While it may help you drift off at first, it’s known to interrupt phases of sleep later in the night. This often results in waking up more frequently and reduced overall restfulness.
Limit your consumption of both, especially in the evening. Alternatively, opt for decaffeinated coffee or tea and non-alcoholic beverages. If you enjoy a soothing beverage before bed, consider a glass of warmed milk or herbal tea instead.
Irregular Sleep Patterns
If you’ve become accustomed to an irregular sleep pattern, more consistency here will make a significant difference in your rest. Getting solid, regular sleep is crucial for your mood, brain performance, and overall health. Not to mention, inconsistent sleep patterns are associated with a higher risk of disease over time.
Start by setting yourself an alarm that indicates when it’s time to start winding down for bed. This can be your signal that it’s time to turn off screens and do something calming to prepare your brain for rest.
Set an alarm in the morning as well. Follow this pattern daily, even on the weekends. Eventually, your body will naturally start to get tired (and wake up) around the same time on its own.
Late-Night Heavy Meals
We’ve all been ravenous late at night before, but this is often because we didn’t eat enough earlier in the day. As soon as you finish a big meal to satisfy an intense hunger, it’s common to feel stuffed, bloated, and uncomfortable until your body digests everything.
Needless to say, this isn’t exactly a relaxing way to prepare for bedtime. Just as being hungry makes it hard to fall asleep, so does being overstuffed. Late-night eating may even increase your risk for obesity and type 2 diabetes.
If you need something between dinner and bedtime, try to eat it at least 1-2 hours before you lie down. Choose a lighter meal or snack that pairs some protein, complex carbs, and healthy fats to keep you satisfied until morning.
Myers recommends including foods shown to help support sleep. For instance, kiwis, red grapes, tart cherry juice, nuts, bananas, beans, whole grains, barley grass, and fatty fish.
Elevating Your Nighttime Routine
Now that we’ve covered all the do’s and don’ts of your bedtime habits, you may be wondering whether there’s anything else that can help take your nighttime routine to the next level. And you’re in luck! Here are a few additional tips to ensure that your sleep game is on point.
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How to Embrace Simple Self-Care and Navigate Wellness Overwhelm
Mindfulness and Meditation
Mindfulness is the practice of bringing attention to your presence in the moment. It’s an excellent tool for training your mind to ignore distractions and be fully aware of yourself. Practice mindfulness as part of your bedtime and wake-up routines.
Many people like to pair mindfulness with meditation. To start a mindful meditation practice, designate yourself a time and place to do it. Even 5-10 minutes a day, at bedtime and when you’re waking up for the day, can help support your sleep pattern. Find a comfortable position, focus on your breath, and try to get out of your head.
Sleep-Enhancing Supplements
Many people find it helpful to add certain supplements to their bedtime routine. Some of the most popular ones include melatonin, magnesium, cannabidiol (CBD), and herbal teas like chamomile.
Looking for a combination or multipurpose product? Mighty Night
was formulated to help support healthy skin texture and tone, promote optimal sleep, and support cell turnover.
Before adding any new supplement, consult with your healthcare provider to make sure that it’s safe and appropriate for you to do so.
Tracking Sleep Patterns
Just as there are apps to track your fitness and steps during the day, there are apps to help you see what’s going on while you’re asleep. The data it tracks can help you visualize patterns and identify whether certain factors are contributing to or detracting from your sleep.
If you’d rather not use an app for this, you might opt for a journal instead. Journaling can be used as part of your bedtime routine to help empty your brain before falling asleep. It can also be helpful in the morning, to make notes about how you slept, how you feel when you wake up, and whether you added or removed anything new from your sleep fitness regimen.
Sleep Support Products
It’s amazing what a difference a little more self-care at bedtime can make for your sleep. The combination of soothing textures and calming aromas can help your body and mind relax.
Myers says, “Aromatherapy through an oil diffuser can be a good way to set calming cues for bedtime. Lavender, chamomile, and many other essential oils are associated with calmness and relaxation, which can promote sleep.”
NEOM Organics makes a wonderful line of products designed to support better sleep. For instance, their NEOM Scent to Sleep products are 100% natural, smell incredible (hello, lavender, chamomile, and jasmine), and may be just what you need to drift off to dreamland. Find your perfect candle, mist, oil, diffuser, or body care product here.
Your Sleep is Personal
Sleep is essential, Not getting enough negatively affects your quality of life, ability to function, and overall health. Unfortunately, countless obstacles and distractions can derail a good night’s rest over and over again.
Improving your sleep requires a holistic approach. Aiming for a consistent sleep-wake cycle, being more intentional with your bedtime routine, avoiding screens and heavy meals close to bedtime, and incorporating sleep-supportive products can all help.
If you’ve been struggling to feel rested, it’s time to take a close look at your sleep fitness. Try implementing some of the healthy sleep habits above and track your progress to see what’s working (and what’s not). Here’s to catching some more much-needed Z’s!
What sleep fitness hacks have worked for you? Share your tips and success stories on your social channels and be sure to tag us @humnutrition! For more insights on optimizing health and well-being, subscribe to our newsletter.
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]]>Ahead, dietitians share actionable tips and insights—including what and when to eat (and not eat) for a good snooze—that you definitely don’t want to sleep on.
5 Dietary Hacks for Better Sleep
What you eat and how you eat, both throughout the day and closer to bed, can both help and hinder sleep. For starters, “Caffeine, alcohol, sugar, and simple carbohydrates can all be disruptive to sleep patterns due to their ability to increase energy and disrupt blood sugar levels,” explains Amy Shapiro, MS, RD, of Real Nutrition NYC. Eating too much at night, she adds, can also wreak havoc on your sleep since your body will be busy digesting rather than focusing on repair.
Heed these cautions and see how else nutrition and sleep are linked—for better or for worse—with the following hacks and must-know intel.
1. Eat Balanced a Dinner
According to Brooklyn-based dietitian Maddie Pasquariello, MS, RD, this tip is crucial for several reasons. “A nutrient-dense dinner that contains a balance of macronutrients—protein, carbohydrates, and fat—may help stabilize blood sugar by regulating the secretion of ghrelin, GLP-1, and other hormones, which in turn can prevent nighttime hunger and waking,” she explains.
Moreover, it pays to be mindful of your macros since enzymes involved in macronutrient metabolism are linked to your biological clock. “Specifically, larger quantities of carbohydrates and fat at dinner time can increase the amount of REM sleep we receive,” Pasquariello continues. This might sound innocuous, but more REM sleep (which is famously linked to dreaming) could potentially cost you more deep sleep. The RD also mentions that greater quantities of protein—namely the amino acid tryptophan, which we’ll soon discuss—can boost serotonin levels and thus support better sleep at large. “The caveat is that evidence here is extremely mixed and studies in humans are still [limited],” she says. “These findings certainly don’t mean you should overload your dinner with protein at the expense of fruit, veggies, and complex carbs.”
Shapiro recommends the following to build a plate that can help you sleep and prevent nighttime hunger (which, too, can inhibit your ability to successfully hit the hay):
- Lean protein
- Non-starchy vegetables
- Up to a tablespoon of healthy fat
- A fist-size of complex carbs (e.g., sweet potato, potato, whole wheat pasta, and whole grains)
All the while, Pasquariello says it’s not worth chiding yourself for occasionally eating heavier, less healthy fare for your last meal of the day. “A single heavy dinner might cause you to feel a little stomach upset if you lie down immediately after and try to go to sleep. But for most of us, our goals are highly unlikely to be derailed from one heavy meal,” she notes. “Instead, I’d advise taking a more holistic look at your overall dietary contents.” This includes but isn’t limited to the content, nutrient diversity, and quality of your meals throughout the day—not just what’s on your plate past nightfall.
2. Prioritize Sleep-Friendly Foods
You can always prioritize specific foods that help you sleep. They’ll contain certain nutrients that can have positive (yet different) effects on your ZZZ’s, including:
- Melatonin: This hormone promotes healthy sleep-wake cycles. “We often use melatonin to restore sleep cycles in situations like aging (as we don’t produce as much melatonin as we age) and jet lag,” Shapiro explains. Foods rich in melatonin include tart cherries, walnuts, goji berries, milk, pistachios, almonds, salmon, and sardines. “Enjoying these foods 30 minutes to one hour prior to sleep can help promote sleep,” she notes.
- Tryptophan: This amino acid is a precursor to serotonin and melatonin, meaning it supports the regulation of mood and sleep alike. “Whole milk, tuna, turkey, oats, chicken, and cheese all contain tryptophan—with milk having the largest amount,” says Shapiro.
- Magnesium: Magnesium is crucial for the majority of the body’s functions—including those that can contribute to your quest to rest well. While it’s not as fast-acting as the sleep-friendly nutrients noted above, Shapiro says it’s still important to maintain your magnesium levels from one day to the next. Among other things, she warns that deficiencies can lead to disrupted sleep. “Having a consistent intake of foods rich in magnesium—including spinach, eggs, almonds, yogurt, milk, and banana—is helpful overall, but also a snack before bed can help. For instance, having a small serving of yogurt and almonds can help you to sleep because of the nutrients that prevent hunger but also the magnesium.” Think of these items as super snacks that can improve your sleep and overall well-being, one bite or sip at a time.
3. Be Mindful of Nighttime Noshing
Is there actually an ideal time to eat dinner to promote better sleep—and should you really stick to a hard cutoff time for meals and snacks alike? Pasquariello says that the research on these points is highly mixed and not to put *too* much faith in generalizations.
“Some researchers have suggested that eating dinner within one hour of bedtime can affect sleep latency,” aka the time it takes to fall asleep, she notes. “They suggest that the sweet spot for eating dinner is around three to four hours before you intend to go to bed. But others have suggested that there is no consequence at all to eating dinner late.” With these points in mind, Pasquariello gives the green light to eating a balanced meal or healthy snack closer to bedtime—so long as it works for you.
However, that extra buffer room between noshing and snoozing may be more ideal for some people. “For instance, if you experience reflux, it can help to avoid eating a large meal right before you go to bed,” she shares. If you’re in this camp, Shapiro adds that you’ll want to lay off high-fat and fried foods since they can exacerbate acid reflux and slow down motility, thus disrupting sleep even further.
4. Hydrate Strategically
While it’s essential to stay hydrated throughout the day, it could be worth tapering down your H2O intake in the evening for the sake of better sleep. “If you experience frequent nocturia (nighttime waking to urinate), it can help to restrict fluids before bedtime,” Pasquariello shares. An estimated one in three adults over 30 make two or more twilight trips to the bathroom, with the number climbing significantly for older adults. Since nocturia is associated with long-term sleep deprivation, it’s important to get ahead of it before it evolves into a bigger issue.
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That said, aim to cease fluid intake for three hours before bedtime to help prevent nighttime waking. You can also take small sips (rather than large chugs) as needed to quench your thirst, as well as remember to relieve your bladder before hopping into bed.
5. Limit Caffeine and Alcohol
You probably already know that caffeine and alcohol intake run counter to a good night’s rest. In case it’s unclear as to why, Pasquariello summarizes that:
- Caffeine has a fairly long half-life, so it’ll stay in the body for five to 10 hours after you drink it
- Alcohol is thought to affect REM sleep as well as slow wave sleep (which can leave you feeling groggy or restless upon waking), as well as increase circulating adenosine levels (which can cause you to wake up throughout the night)
It’s easier said than done to lay off these bevs completely if they’re in your rotation. But for the sake of your shut-eye, she recommends trying to keep the last cup of caffeine to before 12 p.m. and avoiding using nightcaps as a crutch to doze off.
The Takeaway
Of course, there are many elements at play that impact your sleep quality—including but not limited to your stress levels, physical activity, and sleep hygiene. The road to better sleep is a science, but it’s one that you can begin to master, at least in part, by creating smarter dietary habits that are conducive to falling and staying asleep.
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]]>Sleep is one of the most important aspects of overall health and well-being. It’s not just about resting and relaxing after a busy and stressful day — it’s about giving our bodies the time to digest, detox, and repair. “Sleep is a foundational part of health and well-being and affects all aspects of mind-body wellness,” says Dr. Aisha Dixon-Peters, a licensed holistic clinical community psychologist.
“Insufficient sleep affects mood, immune functioning, cognitive functioning, appetite, and relational functioning,” she adds, noting that just a few consecutive nights of inadequate sleep can take a hit on the immune system. With this in mind, supporting and protecting our sleep is one of the most beneficial things we can do for ourselves.
With the hustle and bustle of the world we live in, getting high-quality sleep can feel harder than ever for some, but it doesn’t have to be that way. There are things we can do to support the quality of our sleep, including ways to help us fall stay asleep. With the help of herbs for sleep, plant medicine can help us reclaim our sleep schedules and give us that deep, restorative rest we crave.
“Certain classes of herbs such as nervines help promote better quality sleep by directly soothing and relaxing the nervous system,” says Jenna Volpe, RDN, LD, CLT a registered dietitian and clinical herbalist. In addition to nervines, Volpe says some herbs are also considered as sedatives, and can activate the parasympathetic nervous system (aka, “rest and digest”), which can have a significant impact on the overall quality of sleep we get.
The Best Herbs for Sleep
When it comes to natural sleep aids, some herbs are excellent at supporting the circadian rhythm, promoting sleepiness, and helping us stay asleep. They can also alleviate some common sleep disruptors, too, such as anxiety and stress, which can over time have a lasting impact on our mental, physical, and emotional health, too.
The best part? According to Julie Williams, a certified medical herbalist, these herbs don’t give you that “sleep hangover” effect such as grogginess that is a common side effect of other types of sleeping aids.
Here are some of the best herbs for sleep, according to experts.
1. Valerian Root
In herbal medicine, valerian root is part of a trio of plants referred to as the “three sisters of sleep,” which includes valerian, hops, and passionflower and is sometimes referred to as VHP.
Valerian root is a part of the nervine family, which is a class of plant medicines that support the nervous system, says Dr. Dixon-Peters. “Valerian root is soothing to the nervous system, decreases sleep latency, and lengthens the duration of sleep,” she explains.
According to Dr. Jenelle Kim, DACM, L.Ac., a 9th-generation master herbalist, valerian root is amazing because it can improve the quality of sleep by “promoting deep, restful sleep without causing grogginess or drowsiness the next day,” making it a top herbal choice for sleep aids.
2. Hops
Albeit most well-known for their role in beer-making, hops is actually an impressive herbal remedy for sleep (though experts recommend consuming tinctures and tea instead of beer to reap the benefits since alcohol has a negative impact on sleep). According to research, hops support the circadian rhythm and promote a good night’s sleep.
3. Passionflower
“Passionflower is a medicinal nervine and sedative flower which is often used and recommended as a natural sleep aid,” says Volpe. She explains that the flower petals and flower heads are the medicinal part of the plant and can be used as an herbal aid to fall asleep at levels that are comparable to sleep medicines, but without the unwanted side effects. “This can likely be attributed to passionflower increasing blood levels of melatonin, a sleep, and relaxation-promoting chemical,” Volpe adds.
4. Chamomile
“Chamomile is a medicinal flower and nervine herb which soothes and relaxes the nervous system, subsequently promoting relaxation and better sleep,” says Volpe. Found in relaxing nighttime teas, the medicinal wildflower actually has sedative effects, which Volpe says is attributed to a flavonoid called apigenin, “which binds benzodiazepine receptors in the brain.”
5. Lavender
Similar to chamomile, lavender is another popular herb for relaxation. With that being said, lavender stands out from other herbs because of the way it’s consumed. “Lavender is unique in that it doesn’t need to be taken internally in order to promote better quality sleep,” says Volpe.
“Simply diffusing a few drops of lavender essential oil in the bedroom is enough to make a difference,” she adds, noting from a 2022 study that examined 20 different clinical studies on lavender for sleep.
6. Skullcap
American skullcap (also called Scutellaria lateriflora) is an indigenous nervine herb, which has been used medicinally for centuries to treat symptoms that interfere with sleep, including anxiety and insomnia, says Volpe. “According to research, the flavonoids in the above-ground plant parts of the skullcap have natural sedative and antispasmodic actions on the nervous system, likely by acting as gamma amino butyric acid (GABA) agonists similar to benzodiazepines,” she explains.
7. Ashwagandha
Ashwagandha is another herb for sleep that is worth considering because the adaptogenic herb — aka, an herb that helps alleviate stress — reduces the fight or flight response and ultimately promotes a more relaxed nervous system. According to a 2021 double-blind study, ashwagandha is highly effective at reducing insomnia, anxiety, and improving sleep.
8. Lemon Balm
“Lemon balm is a calming herb that is often used to promote relaxation and reduce anxiety,” says Dr. Kim. This is due to its ability to increase levels of gamma-aminobutyric acid (GABA), which slows the brain down and promotes relaxation, and reduces feelings of anxiety.
9. Magnolia Bark
According to Dr. Kim, magnolia bark is another one of the best herbs for sleep because it has sedative and anxiolytic effects on the brain. “It works by regulating the activity of certain neurotransmitters, including GABA and serotonin, which help to promote relaxation and reduce anxiety,” she explains.
10. Kava
Similar to valerian root, Williams says that kava “falls on the stronger end of nervine and tranquilizer-type plants, so it will help you fall asleep and stay asleep.” According to research, the herb can be used to address sleep deprivation caused by anxiety,
11. California Poppy
The California poppy has been a go-to for centuries to promote relaxation, says Dr. Kim. “It contains several compounds, including isoquinoline alkaloids, which have sedative effects on the brain and central nervous system,” she explains.
Expert Insights on Using Herbs for Sleep
The beauty of herbal medicine is that there are multiple ways to incorporate herbs into your routine, and this is certainly true when using herbs for sleep. Some herbs, as Volpe said of lavender, work best as an essential oil while others can be in tincture or tea form. Here are the best and safest ways to consume herbs for sleep.
Make a Homemade Herbal Tea
When using herbs for sleep, Williams says one of the easiest and safest ways to consume plant medicine is by drinking a small and strong cup of tea 1 hour before bed. “For sleep-aid purposes, I recommend keeping the cup of tea small and strong and be aware of your timing,” Williams says. She elaborates, “…you don’t want to over-hydrate right before bed otherwise the need to use the restroom may wake you up, which defeats the purpose.”
For more flavor, Williams recommends combining a few of the above herbs for sleep, plus some additional plants for taste. “Chamomile, passionflower, lemon balm, a touch of kava power, rosehips, and fennel is a great combination,” she notes.
Diffuse Calming Essential Oils
Essential oils and a diffuser are your bedtime besties. Use a diffuser to help create a relaxing environment. “Diffusing a few drops of lavender essential oil in the bedroom at night can be easy, relaxing, and therapeutic for those who enjoy floral aromas,” says Volpe. If you want to create a sleepy time mix, combining drops of chamomile essential oil and ylang-ylang essential oil along with lavender can invigorate the sense in a calming and therapeutic way.
While diffusing essential oils is a safe way to consume the potent plant medicine, Volpe says to not inject them, even if they are diluted, drop dose, certified organic, or therapeutic grade. “The highly concentrated levels of potency in essential oils are toxic to the liver and potentially very dangerous,” Volpe explains. “Taking just one drop of an essential oil internally runs the risk of side effects comparable to overdosing on an herb.”
Herbal Supplements and Tinctures
If tea isn’t your thing, you can still access the benefits of herbs of sleep with herbal supplements and tinctures. “Taking a blend of nervines and sedatives as a tincture or in capsule form can be a relatively easy and convenient delivery method for incorporating these herbs into a nightly sleep regimen,” says Volpe.
Dr. Dixon-Peters adds that tinctures should be taken at least one hour before bedtime to support you in falling asleep. When consuming capsules such as HUM Nutrition Mighty Night, which includes valerian root, passion flower, and hops. For best results it’s best to follow the instructions on the supplement bottle for proper timing.
Other Natural Remedies for Better Sleep
Consuming herbs before bed isn’t the only natural way to improve sleep. In addition to herbal remedies, your bedtime routine and lifestyle habits can also improve sleep quality.
Curate a Routine and Stick to It
With the goal of improving sleep, Dr. Dixon-Peters says to begin your bedtime routine 30 to 60 minutes before your bedtime window. She notes that what you do during this timeline matters. She recommends including “pleasurable and soothing mind, body, and spirit practices that activate the parasympathetic nervous system.” These practices include meditation, restorative yoga, self-massage, listening to binaural beats for sleep, humming, prayer, gentle stretching, and the use of essential oils.
Hydrotherapy
Another natural remedy for sleep to consider is hydrotherapy, aka taking a bath, showering, or treating yourself to a nice foot soak before bed. These can relax the mind and body, says Dr. Dixon-Peters. And, to up the ante on relaxation, you can incorporate herbs and aromatherapy into your hydrotherapy practice, too.
Turn Down the Lights
“Because light affects circadian rhythm, it’s important for the room where you sleep to be as dark as possible and for light to be present in the morning hours,” says Dr. Dixon Peters. To achieve this, turn off all lights when sleeping. If this isn’t possible or if you live in an urban environment and light shines through your curtains at night, a comfortable sleeping mask can also support these efforts.
You can also purchase a sunrise alarm to help bring morning light into your room if your bedroom doesn’t get enough sunlight or if your schedule doesn’t allow you to wake up with the sun. In addition to turning off the lights, dimming them during your bedtime routine can also help send a signal to your body that it’s time to unwind for bed.
Why You May Want to Give Melatonin a Try
In addition to herbal remedies consider melatonin, which has sleep benefits of its own and is found in bedtime supplements such as HUM Nutrition Beauty zzZz. “Melatonin is a type of hormone which promotes sleep and overall relaxation,” says Volpe. “We know enough about melatonin supplementation at this point to confirm it is effective to reduce insomnia,” she adds.
Take Magnesium Supplements
Magnesium is another natural remedy for sleep. This mineral has a relaxing effect on the nervous system and, according to Volpe, works in tandem with calcium to keep us in balance. “Research has shown that magnesium is supportive in insomnia and overall better quality sleep,” Volpe adds.
Try Reiki for Sleep
Reiki is a form of energy healing facilitated by a practitioner either from a distance or in person. According to a small 2022 clinical study, six Reiki sessions are enough to significantly improve sleep quality. “Sleep quality, in this study, was measured based on reports of reduction in the amount of time it took to fall asleep, reduced occurrences of nightmares, and an increase in sleep duration,” says Volpe, a Reiki practitioner. Although, more research is needed on the benefits of Reiki for sleep, these insights are promising.
Whether you take a supplement formulated with the “three sisters of sleep” such as HUM Nutrition Mighty Night, sip on some potent plant-powered tea before bed, or meditate. Turn on the diffuser for wafting aroma of lavender essential oil. Incorporating herbs for sleep overtime have a meaningful impact on your overall well-being.
FAQs
1. What are the best herbs for improving sleep quality?
Herbs like valerian root, chamomile, and passionflower are known for their calming effects, helping to relax the mind and body for better sleep. Lavender and lemon balm also promote relaxation and reduce stress, making it easier to fall asleep.
2. Can herbs help with falling asleep faster?
Yes, herbs like valerian root and hops contain natural compounds that act on the brain’s GABA receptors, promoting relaxation and reducing the time it takes to fall asleep. Drinking a cup of herbal tea before bed can also create a calming bedtime ritual.
3. How does chamomile help with sleep?
Chamomile contains apigenin, a compound that binds to brain receptors to promote relaxation and reduce insomnia. A warm cup of chamomile tea can help signal your body that it’s time to wind down.
4. Are there any adaptogenic herbs that support sleep?
Yes, adaptogenic herbs like ashwagandha and holy basil help regulate cortisol levels, reducing stress and promoting a balanced sleep-wake cycle. They’re especially helpful for people whose sleep is affected by anxiety or stress.
5. Can herbal sleep remedies cause side effects?
Most herbal sleep aids are gentle, but some, like valerian root, may cause mild drowsiness or grogginess the next day if taken in high doses. Always follow dosage guidelines and consult a healthcare provider if you’re on medications or have underlying conditions.
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]]>While you may feel like you’re resting as you’re fast asleep, your body is actually hard at work. Your muscles repair themselves, your brain clears toxins that have accumulated throughout the day, and your digestive system processes the food you ate. “Your body is extracting nutrients and—for lack of a better phrase—making poop,” explains Niket Sonpol, MD, an NYC-based internist and gastroenterologist and faculty member at Touro College of Medicine. “That’s why when most people wake up in the morning, they have to go to the bathroom.”
And while we know what we eat affects our digestion, research is revealing that how we eat—and what we do after we eat—can impact our bodies too. Everything from the timing of our last meal to how quickly we eat our food impacts the body’s digestive processes. But what about your sleeping position? Does that affect your digestive system? It turns out that how you choose to snooze can either support a more comfortable digestive process or potentially trigger certain side effects.
Keep reading to discover the best sleeping positions for digestion (as well as the worst), according to a gastroenterologist.
Does Sleeping Position Affect Digestion?
In short, not exactly. “Sleeping position doesn’t affect your digestion [directly] because the processes are enzymatic,” explains Dr. Sonpol. “These kinds of processes are independent of factors like gravity.”
However, certain sleeping positions can cause some unwelcome side effects such as heartburn, bloating, and nausea. Meanwhile, sleeping in other positions can help make the digestion process more comfortable—especially for those prone to the aforementioned symptoms.
What Sleeping Position Is Best for Digestion?
So what exactly is the best sleeping position for digestion? According to Dr. Sonpol, there are a few that rise above the rest.
Sleeping On an Incline
If you’re prone to heartburn, Dr. Sonpol says the best thing you can do is sleep with your shoulders and head on a slight incline. While you may be tempted to simply stack your pillows, you’ll need something that will lift your shoulders and chest too. Look for a wedge pillow that will slightly lift your upper body. “A five- to 15-degree incline can put gravity into place and allow a person to not have as much heartburn at night,” Dr. Sonpol says.
Sleeping on Your Right Side
If you tend to get bloated at night—or you simply want to help pass things along—Dr. Sonpol says sleeping on your right side might help. “Though there’s no real science to it, when you sleep on your right side, gravity helps you move things down the GI tract more,” he says, “whereas if you sleep on your left side, gravity is putting things more into your stomach as opposed to your intestines.” One small study showed that sleeping on the right side is better for stomach emptying, but more research is needed on the subject. Dr. Sonpol also notes that everyone is different, so it’s worth experimenting to see what works best for you.
Sleeping on Your Left Side
For those who suffer from heartburn, another sleeping position to try is on your left side (with your head and shoulders elevated). Studies have found that sleeping on the left side with your upper body elevated can decrease acid reflux episodes and heartburn. Again, you’ll need to invest in a wedge pillow to ensure your upper body is properly elevated to get the benefits of this sleeping position for digestion.
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The Worst Sleeping Positions for Digestion
We’ve covered the best sleeping positions for digestion, but what about those that are less ideal? Dr. Sonpol walks us through two sleeping positions that can make the process of digestion uncomfortable for some.
Sleeping Flat on Your Back
“If you’re somebody who has heartburn, sleeping flat on your back can actually increase your symptoms,” Dr. Sonpol says. When you lay flat in bed, your throat and stomach are at the same level, making it easy for stomach acids to flow up your esophagus. That’s why sleeping with your upper body at a slight incline can help alleviate symptoms of heartburn and acid reflux.
Sleeping on Your Stomach
While there isn’t much science around this, Dr. Sonpol says that, anecdotally, people can feel uncomfortable while stomach sleeping. “Depending on a person’s size and weight, sleeping on your stomach can make you feel uncomfortable,” he says. “I’ve had patients who say that when they sleep on their stomach after eating they feel like they’re going to vomit.” This is likely because sleeping face down puts pressure on your stomach, which can cause discomfort, especially if you eat late in the night or very close to bedtime.
How to Support Digestion Before Bed
We’ve established that your sleeping position can support a more comfortable digestive process, but many other things can, too. Dr. Sonpol shares the best things to do before bed to support optimal digestion.
Eat One to Two Hours Before Bed
“The most important thing is to never go to bed immediately after eating,” Dr. Sonpol says. Your last meal should be at least one to two hours before you go to bed. And while that can be difficult for some people, it makes a huge difference. “It doesn’t necessarily affect or slow your body’s ability to digest, but it makes it less likely that you’re going to have normal digestion,” he continues. “You’re probably going to experience side effects like heartburn or feeling bloated or gassy.”
Drink Enough Water
You’ve heard it a million times, but it’s true: Drinking enough water is key to supporting digestion. Water moves everything through your GI tract and helps your body eliminate waste. Aim to drink eight to 12 cups of water every day, and ensure you’re drinking enough water at dinner. One caveat: Try not to drink too much water before bed, as you’ll likely have to wake up in the middle of the night to use the bathroom.
Eat Enough Fiber
Most Americans aren’t eating enough fiber, according to the American Society for Nutrition. Fiber works to build up our stool and help our bodies with elimination. If you’re not eating enough of it, you may notice it’s difficult to go to the bathroom (or you might even experience constipation). Eating enough fiber throughout the day is important, but Dr. Sonpol says adding a fiber-rich component to your dinner in particular can help with digestion as you sleep.
HUM Nutrition’s Beauty zzZz Gummies contain prebiotic fiber, which helps to balance digestion. Add it into your pre-sleep routine to support regular BMs.
Keep a Regular Sleep Schedule
Keeping a regular sleep schedule promotes regular bowel movements. “That’s part of the reason why people get constipated when they travel: because their sleep schedules are erratic and they get very dehydrated,” says Dr. Sonpol. “When your sleep schedule is thrown off, your bowel movements get thrown off.” With that said, try going to bed and waking up at the same time. Not only will it benefit your digestion, but your sleep quality and heart health, too. (In fact, a new study has tied irregular sleep as an early marker of cardiovascular disease.)
Get Enough Sleep
Last but not least, getting enough sleep is one of the most important tips to support your digestive system. If you’re not sleeping enough, you may experience digestive distress in the form of bloating, gas, heartburn, and more. According to the Centers for Disease Control, most adults should get at least seven hours of sleep per night. This amount will improve your overall health—digestion included. “Sleeping is the best for everything,” Dr. Sonpol concludes. “When sleeping gets thrown off, everything goes out of whack.”
So stay in and snooze a little. Your gut will thank you.
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]]>The post 8 Ways to Optimize Your Bedtime Routine for Much Better Sleep appeared first on HUM Nutrition Blog.
]]>If you struggle with getting enough quality sleep each night, you’re far from alone. In fact, more than one in three Americans aren’t getting their fair share of shut-eye, according to data from the Centers for Disease Control and Prevention (CDC). We know that sleep is crucial for our overall health and wellness, playing a pivotal role in how we think, feel and act. Sleep may even play a role in helping you maintain a healthy weight, according to a study published in the journal Obesity Research & Clinical Practice (ORCP).
For many, the trouble with sleep begins with the difficulty surrounding actually falling asleep. “To fall asleep, we need to trigger the switch in our brain that goes from adrenaline mode, called the sympathetic nervous system, to a calm state, called the parasympathetic nervous system,” explains Jacob Teitelbaum, MD, a board-certified internist and the author of From Fatigued to Fantastic! “Unfortunately, this is not something we can force—rather it is something that needs to be allowed and supported.”
While we might not be able to manually shift our brain into sleep mode, we can encourage it to quiet down and prepare for sleep by sticking to a calming bedtime routine.
The Importance of a Bedtime Routine
We often think of a bedtime routine as something reserved for young children. But everyone—from children to older adults—can benefit from better sleep, and sleep hygiene is a key factor in achieving that goal, notes Sunjya Schweig, MD, founder and director at the California Center for Functional Medicine.
“Good sleep hygiene supports the immune system, as sleep is your body’s first line of defense against infectious disease,” he says. “During sleep, your immune system releases immune-signaling molecules called cytokines that not only promote sleep, but also work to fight infections, inflammation, or stress.”
Winding down before bed also helps reduce the time it takes to fall asleep, which can be helpful for many. According to the Sleep Foundation, it takes an average of 10 to 20 minutes to fall asleep. This number should not be discounted, as a sleep latency (the time it takes to fall asleep) of fewer than eight minutes indicates increased sleepiness and sleep deprivation, or poor sleep in general, notes Dr. Schweig. “In contrast, sleep latency longer than 20 minutes can indicate insomnia or other factors that interfere with your ability to fall asleep,” he says.
How to Hack Your Bedtime Routine for Better Sleep
Whether you’re dealing with bouts of poor sleep or are simply looking to improve your sleep hygiene, adopt one, some, or all of these pre-bedtime habits that experts say can help you fall asleep with ease.
1. Exercise Earlier in the Day
It’s not always possible to fit in a workout in the morning, but doing so may help you be more alert during the day and help you doze off more easily at night, according to a study published in the Journal of Physiology.
Whether you’re not a morning person or simply don’t have time in your schedule to carve out 30 minutes to an hour of exercise in the a.m., Dr. Teitelbaum recommends avoiding any workouts within the two-hour time period before you plan to go to bed. Doing so triggers an adrenaline release, which is stimulating and can interfere with your ability to fall asleep, he notes.
2. Take a Warm Shower or Bath
A warm bath or shower not only feels calm and relaxing, but can help you drift off to sleep more quickly, according to a study published in the journal Sleep Medicine Reviews. If you’re a bath person, Dr. Teitelbaum suggests drawing yourself one within an hour before you plan to fall asleep, and adding a cup or two of Epsom (magnesium) salts and some lavender oil. “Do this about 60 minutes before bedtime as it relaxes muscles and triggers calming,” he says. “Then wrap in a comfortable robe and read or [do] something relaxing.”
3. Avoid Bright Lights
Try to keep away from bright lights, which can hinder the production of melatonin, warns Dr. Schweig. “Only use as much artificial lighting as is necessary for you to move safely around your home, especially between the hours of 10 p.m. and 4 a.m.,” he says. When selecting lighting for your home, Dr. Teitelbuam suggests opting for bulbs with a low Kelvin rating of up to 3,500K, as these tend to be more warm or red as compared to the blue tones that accompany Kelvin ratings of 5,000K and higher.
4. Limit Screen Time
The blue spectrum of screens (including your TV, tablet, and even many e-books) tends to stimulate adrenaline. “Many of our computer screens emanate ‘blue light,’ which depresses the pineal glands’ secretion of melatonin, the ‘sleep’ hormone,” according to Robert Hamilton, MD, FAAP, pediatrician at Providence Saint John’s Health Center in Santa Monica, California and host of the podcast The Hamilton Review: Where Kids and Culture Collide.
If you’re someone who’s gotten in the habit of falling asleep with the TV on, consider shutting it off about an hour before bed and opting instead for an auditory meditation or relaxing music.
5. Finish Dinner Well Before Your Bedtime
When you eat may impact how well you sleep. In fact, one study published in the British Journal of Nutrition found that eating or even drinking within an hour of falling asleep could have a negative impact on your sleep quality. “Just like our sleep clock, the body has a gut and liver clock,” explains Dr. Schweig.
“The body is less sensitive to insulin in the evening or at night, which controls blood sugar levels, therefore varying blood sugar levels can impact the quality of sleep,” he continues. He recommends finishing all meals ideally two to three hours before you want to fall asleep.
6. Try Sleep Supplements
Melatonin is the most popular option when it comes to sleep supplements. “Melatonin is a hormone that your brain produces in response to darkness and helps the timing of your circadian rhythms (24-hour internal clock) and with sleep,” explains naturopathic doctor and clinical nutritionist David Friedman, ND, DC.
While the body naturally produces melatonin, there are also supplements you can take to help you boost melatonin levels, including HUM’s Beauty zzZz Gummies. These tasty sleep gummies contain three milligrams of melatonin, as well as prebiotic fiber to promote regular bowel movements.
The original Beauty zzZz formula also packs three milligrams of melatonin—this time along with vitamin B6 and calcium—all of which work together to support quality sleep.
7. Practice Mindfulness
Engaging in mindfulness or any act that helps you become aware mentally, emotionally and physically—such as meditation, breathwork, journaling, or massage—helps stimulate the parasympathetic nervous system, explains Dr. Schweig. “Many people experience stress right before going to bed, but incorporating relaxing and mindful-oriented acts prior to falling asleep can help ease thoughts, worries, and encourage restfulness,” he says. He recommends trying a guided 10-minute sleep meditation, which you can find on YouTube or any number of meditation apps.
8. Go to Bed at the Same Time Each Night
Consistency is key to yield results from any regimen, but this rings especially true for your bedtime routine. Your body naturally adjusts to waking and sleeping at certain times. If you lack consistency in this area, you might have a harder time falling asleep on any given night, notes Dr. Schweig. This has to do with your body’s circadian rhythm; it also informs why we experience jet lag when we are in a different time zone than we are used to. For optimal shut-eye, aim to wind down within the same 30-minute period each night.
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