It may surprise you to know that nearly 30 percent of Canadian adults have difficulty falling asleep, staying asleep or waking up rested. Many have chronic sleep problems caused, or worsened, by anxiety, tension, depression, caffeine, medications or other stimulants, but there are natural solutions.
 
Eliminate Sleep “Thieves”

• Eliminate coffee, as well as soft drinks, chocolate, coffee-flavoured ice cream, cocoa, and tea, especially later in the day or night, if you want to sleep well.
• Sugar and refined carbohydrates can interfere with sleep.
• Alcohol causes the release of adrenaline and disrupts serotonin production.
• Low night time blood glucose, otherwise known as hunger, can also cause night time wakening. 

A drop in blood glucose can cause the release of hormones such as adrenaline that stimulate the brain. Good bedtime snacks, like oatmeal or whole grain cereal, can keep blood sugar levels steady throughout the night and promote sleep by increasing serotonin levels. Foods high in the amino acid tryptophan, such as turkey, milk, cottage cheese, chicken, eggs, and almonds, may also improve sleep. Tryptophan is converted in the brain to serotonin and melatonin, natural sleep-inducing compounds.
 
Seek Sleep-Supporting Supplements

There are certain natural products that can be effective in improving sleep quality and duration. Safe, fast-acting formulas containing the amino acid 5-HTP; the hormone melatonin; and green tea’s stress-reliever, L-theanine are all effective to help reduce stress and promote sleep, especially when combined together.
 
5-HTP can help you get to sleep faster and reduce night time waking. Melatonin helps initiate sleep, and is used for jet lag and insomnia. L-theanine from green tea is a stress reducer that can enhance the tranquility of sleep.
 
Melatonin is a hormone secreted by the pineal gland in the centre of the brain. Melatonin helps induce and maintain sleep in children and adults, for people suffering from insomnia. Melatonin’s benefits are most apparent if a person’s melatonin levels are low.
 
5-Hydroxytryptophan (5-HTP) is converted in the brain to serotonin - an important initiator of sleep. 5-HTP has also been reported, in double-blind clinical studies, to decrease the time required to get to sleep and to decrease the number of awakenings. 5-HTP’s effectiveness can be enhanced by taking it near bedtime with fruit or fruit juice.
 
L-theanine can significantly improve sleep quality. It works well with melatonin and 5-HTP.
 
Tips for a Good Night’s Sleep

• Make sure your bedroom is well ventilated and the temperature consistent.
• Use a fan, earplugs or a ‘white noise’ machine to block outside noises.
• Listen to soft music, sip a cup of herbal tea, etc., regularly to teach your body that it’s time to slow down and prepare for sleep.
• Keep a regular schedule. Go to bed and wake up at the same time everyday, even on the weekends.
• Get out of bed if unable to sleep. Don’t lie in bed awake. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
• Don’t watch stimulating TV programs or movies in bed, or read work-related material.
• Keep the TV, computer and video gaming systems out of the bedroom.