Reading time: 3 minSleep is a periodic suspension of consciousness during which the body initiates a series of processes aimed at recovering and restoring physical and mental functions to full efficiency.
This essential function is often compromised by a series of factors, both of a pathological nature, which obviously must be addressed in the appropriate places, and of a "behavioural" nature, i.e. linked to lifestyle habits (imposed or desired) that are not functional to correct hygiene of the sleep.
Which of these behavioral factors may be common in the Western lifestyle?
One of the main problems is related to not following the stimuli that the organism provides, for example continuing late into the evening work or leisure activities, overcoming the period where falling asleep would follow its natural neurohormonal course.
But the neurohormonal dynamics can also be disturbed by other factors such as, for example, having carried out physical activity in the late afternoon/early evening (activity related to significant adrenergic stimulation, a known enemy of sleep), having eaten dinner excessively late or including excessively “heavy” foods (prolonging the digestive process), or simply being affected by light pollution due to street lighting, household appliances, cell phones, etc....
To these problems that can significantly prolong the time required to fall asleep, there is added a whole series of situations where night rest is disturbed, for example with frequent awakenings, from organic or environmental factors, making sleep ineffective from the point of view of restoration.
What nutraceutical solutions can be effective in addressing these situations?
There are several, both "multifunctional" and with specific applications. Among the "multifunctional" substances, melatonin is particularly interesting, useful both for reducing the time it takes to fall asleep and for regulating the sleep-wake cycle, promoting the acquisition of a more physiological rhythm.
Read also: Melatonin and its synergies are effective against sleep and mood disorders.
Also of interest is the use of valerian extract, rich in valerenic acid, which acts on GABA receptors, the main inhibitory neurotransmitter in our body. Depending on the intended use, it can be useful both for inducing certain inhibitory processes underlying sleep and for maintaining them, combined with a physiological state of relaxation.
Griffonia extract also proves very useful, as it is particularly rich in tryptophan, the amino acid from which our body synthesizes numerous neurotransmitters involved in a balanced function of the nervous system.
Hawthorn is a remedy that was once herbal and now nutraceutical, used since time immemorial as both a general relaxation aid and a useful aid in reducing heart rate (a problem particularly felt by those who eat too large meals before bed and by individuals with anxiety-based problems). It is also useful for maintaining sleep due to some of its particularly beneficial effects on muscle relaxation.
California poppy extract may prove extremely beneficial, especially for those whose sleep is compromised by significant anxiety, characterized by psychological fatigue due, for example, to prolonged emotional conflicts that manifest as nervous tension and irritability during the day and impaired sleep at night.
For these types of situations, lemon balm and lavender essential oils can also prove very useful, as they are able to promote natural relaxation, which helps to counteract the aforementioned anxiety-based symptoms.
Sleep disturbances are often correlated with visceral hyperactivity, particularly in the muscular component of the digestive system.
In all these cases, passionflower extract can prove very useful, as it promotes visceral relaxation and helps maintain effective rest for a long time, improving the quality and duration of sleep.
Obviously, the effectiveness of these nutraceutical solutions is magnified by the possibility of intervening, where possible, from a behavioral perspective, seeking to eliminate or at least reduce all those factors that appear to be dysfunctional for good sleep hygiene, as even in this context, the multifactorial approach certainly proves successful.
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