How to Deal with Stress Preventing Good Sleep

 

Most people report high stress levels some or all of the time, and during stressful periods it is common for people to have problems falling asleep and staying asleep. In fact, today 57% of Americans report they would feel better if they got more sleep which is up dramatically from years past.    For example, in 1959 59% of Americans said they slept eight-plus hours today only 25% are getting 8 hours of sleep and stress is a big part of the problem.

Key Lifestyle Recommendations for Better Sleep

Set a consistent bedtime and waking schedule that you adhere to EVERY day – not just weekdays!

Try eliminating screen time for 1 full hour before bed.    Reading is fine as is listening to music, meditating, or listening to an audio book.    If you use your phone or tablet to read  download a free red-light app such as “Twilight” which progressively eliminates more and more blue-light from the screen as you approach bedtime.  The Blue portion of the light spectrum is a stimulant and helps wake us up in the morning but also keeps us away at night.

Eliminate all caffeine after 11am.

Eliminate or dramatically limit alcohol consumption.   If you are going to have a glass of wine do so early and stop drinking at least 2 hours before bedtime to give your body time to eliminate the alcohol from your system (1 drink per hour of time not drinking).

Hydrate very early in the day by consciously drinking two large glasses of water first thing in the morning and tapering fluid into after 5pm to limit the need to go to the bathroom while sleeping.

Exercise early in the day – an amazing antidepressant and a known sleep aid as long as you do not exercise vigorously right before bed!

Stop eating anything or drinking any calories 3 hours before bed to avoid heartburn and digestive issues while sleeping.

Nutrition Supplements for Sleep and Stress

While you can try over the counter sleep medications like diphenhydramine which is an antihistamine (aka Sominex, Unisom, and Benadryl) even this basic drug has side effects including prostate issues and contributing to dementia if taken for long periods of time.

Sensoril Ashwaganda – is a specific form of the Ayervedic herb which is highly effective for safe stress reduction, improved sleep and improved energy levels.  Completely safe with almost no contraindications and also very inexpensive.  Available from many sources online including from several different manufacturers on Amazon.  Take 500mg per day in single or divided doses with or without food.  This herb is incredibly good for overall health and vitality – to learn more click here:  https://neurohacker.com/sensoril-ashwagandha-withania-somnifera-root-and-leaf-extract

L-Theanine – is an amino acid derived from Green Tea.   L-Theanine is another fantastic and safe stress reducer.   Like Sensoril it actually improves daytime concentration and focus but facilitates sleep by dramatically reducing the stress response.  Dosage should be 200 – 400mg up to four times per day.   For sleep start with 100mg about an hour before bed and adjust dosage accordingly.   Very safe with almost no side effects or interactions.   Available on Amazon from many fine manufacturers.  

PharmaGABA is a very specific form of GABA that crosses the Blood-Brain Barrier which no other form of GABA does.  GABA is an inhibitory neurotransmitter that puts the brakes on the excitatory neurotransmitter norepinepherine which is part of the stress - fight or flight response that is at the heart of anxiety and sleep disorders.

Unlike anti-anxiety drugs like Valium, which affect the GABA receptors and are highly addictive – PharmaGABA is proven to decrease the stress response without sedation, or addiction, and IMPROVE daytime concentration.

PharmaGABA is more potent and fast-acting than either Sensoril and L-Theanine, but you can also combine L-Theanine, Sensoril and Pharmagaba.  This includes this author’s favorite stress lowering supplement:  Jarrow Gaba Soothe which contains l-theanine, Sensoril and PharmaGABA – see below.   This supplement almost never fails to produce a dramatic and noticeable reduction in stress and improved sleep response with other side benefits like more daytime energy, increased focus, and improved sex drive with no stimulants or hormones.

To get the best of all three of these supplements try Jarrow Gaba Soothe which includes all three – great company and a fantastic and safe stress reduction supplement with side benefits instead of side effects!