Sleeping Pills Reduce Life Expectancy by 5 Years (New 2023 Study) 💊💤
Ditch the Pills - Learn How To Get Better Sleep Naturally: 3 Foods, 3 Herbal Medicines and 3 Naughty Supplements 💯
👋 Hey there, sleep enthusiasts and longevity lovers! Have you stumbled upon this familiar face before?
💤 Meet the man who's practically synonymous with good zzz's - Professor Matt Walker. He's a neuroscientist, sleep expert, and, let's be honest, our dream guide when it comes to the science of sleeping.
🔍 So, there I was, scrolling through my Twitter feed when, a tweet from the sleep guru himself caught my eye. He was sharing some fresh insights on a new study all about sleeping medications. And let me tell you, this topic hits close to home.
💊 If you or someone you care about is struggling with a reliance on sleeping pills, we're here to help you wean off them with some natural and effective alternatives.
💤😴 The Hidden Costs of Sleeping Pills
🔍Key Points:
A cohort study of 484,916 adults in Taiwan from 1994 to 2011
Participants categorized into 4 groups based on daily sleep duration: extremely short (<4 hours), short (4-6 hours), medium (6-8 hours), and long (>8 hours)
Investigated associations between mortality risk, sleep duration, and sleeping pill use
Sleeping Medications used were mainly GABA agonists - Lorazepam, Diazepam, Zopiclone, Zolpidem
📈Outcomes:
Sleeping pill nonusers with 6-8 hours of daily sleep had the lowest mortality risk
Sleeping pill users with the optimal 6-8 hours of daily sleep had a 55% higher mortality risk than nonusers
Life expectancy of 30-year-old male sleeping pill users with extremely short or long sleep durations was 12-13 years shorter than sleeping pill nonusers with 6-8 hours of sleep
On average, life expectancy for sleeping pill users was shorter by 5.3 years in men and 5.7 years in women compared to nonusers
🚫We get it - breaking free from the grip of sleeping meds is no walk in the park. In fact, they can be pretty addictive. And as a healthcare professional, I've seen firsthand how a noisy hospital environment can make these pills feel like the only option for getting some shut-eye.
💡If you or someone you care about is struggling with a reliance on sleeping pills, we're here to help you wean off them with some natural and effective alternatives.
🧘The Herbal Docs Approach to Sound Sleep 😴✅
You can easily find countless articles on sleep hygiene, creating a sleep-friendly environment, relaxation techniques, and maintaining consistent sleep patterns. While these essentials should never be ignored, we're going to dive into something a bit more unique and exciting. We'll focus on the power of diet 🍴, drinks 🍵, and herbal medicines 🌿 that are clinically proven to improve sleep.
🍎 Foods: Fruit & Nut for Better Sleep 🥝
Although I haven't typically been a dessert person, I've recently made a change to incorporate some after-dinner snacks into my routine. My go-to dessert now consists of tart cherries, kiwi, and almonds. These sleep-promoting foods not only satisfy my sweet tooth but also provide valuable nutrients that support a good night's sleep.
🍒Tart Cherries: Sweet Dreams in a Small Package 🍒
Source: Effect of tart cherry juice on melatonin levels and enhanced sleep quality
Tart cherries are a tasty and natural source of melatonin, an essential hormone that plays a crucial role in regulating our sleep-wake cycles. 🌞🌜Melatonin helps signal the body when it's time to sleep, making it an important factor in maintaining a healthy sleep pattern. Incorporating tart cherries into your diet isn't a chore at all. Tart cherries not only satisfy your taste buds but also contribute to a more restful night's sleep.
🥝 Kiwi: A Sleep-Boosting Superfruit 🥝
Source: Effect of kiwifruit consumption on sleep quality in adults with sleep problems
High serotonin levels in kiwi fruit contribute to its sleep-promoting properties by helping to modulate our body's internal clock, also known as the circadian rhythm 🕰️ As nighttime approaches 🌕, serotonin is converted into melatonin, the hormone responsible for signaling the body that it's time to sleep 💤. This conversion is crucial for maintaining a healthy sleep pattern. Enjoying kiwi as part of your evening routine can provide a natural boost to your serotonin levels, helping to ensure a more balanced and restful sleep cycle.
Almonds: A Nutty Solution for a Restful Night 🌰
Source: Investigating the Prevalence of Sleep Disorder and the Impact of Sweet Almond on the Quality of Sleep
Almonds are a nutritional powerhouse, rich in healthy fats, 🌾fiber, and essential minerals such as magnesium. Magnesium, found in abundance in almonds, plays a vital role in sleep regulation. It helps to activate the parasympathetic nervous system, which is responsible for relaxation and promoting a sense of calm. Magnesium also contributes to the regulation of neurotransmitters like GABA, which has calming effects and helps to reduce anxiety and stress, ultimately promoting better sleep. Consuming almonds in the evening 🌙 can help increase your magnesium intake, supporting the relaxation process and encouraging a more restful night's sleep.
Sleep-Promoting Herbal Medicines: Nature's Sleep Aids 🌿
In addition to incorporating sleep-friendly foods and beverages into my nighttime routine, I also rely on herbal medicines to help improve my sleep quality. These natural sleep aids have been used for centuries and are backed by scientific evidence to support their sleep-promoting effects.
Passionflower Tea: A Calming Sleep Support 🌸
Source: Sleep‐inducing effect of Passiflora incarnata L. extract by single and repeated oral administration
🌸 Passionflower, a popular herbal remedy, is well-known for its calming and sleep-promoting properties. It works by increasing GABA levels in the brain, which helps to reduce anxiety and promote relaxation. 🧠 GABA is an inhibitory neurotransmitter that plays a crucial role in calming the central nervous system and promoting a sense of relaxation, making it an important factor in supporting restful sleep.
Drinking passionflower as a tea is a convenient and enjoyable way to incorporate its sleep-enhancing benefits into your routine, particularly if your insomnia is caused by restlessness or anxiety. Simply steeping passionflower leaves in hot water with a tea infuser creates a soothing beverage that can be consumed before bedtime to help you unwind and prepare for a restful night 🍵
Valerian Root Tea: Time-Tested for Restful Slumber 💤
Source: Critical evaluation of the effect of valerian extract on sleep structure and sleep quality
🔑 Valerian root has been cherished for centuries for its ability to improve sleep quality and alleviate insomnia. This time-tested herbal remedy is known for its ability to increase GABA levels in the brain. GABA, an inhibitory neurotransmitter, has calming effects that aid in reducing anxiety and stress, making it an essential player in promoting restful sleep 💤
A study published in the journal Pharmacopsychiatry examined the effects of valerian extract on sleep structure and sleep quality. The results demonstrated that participants who took valerian extract experienced significant improvements in sleep quality compared to those who took a placebo, particularly in terms of deep, restorative sleep ✅
Sipping on valerian root tea before bedtime is an enjoyable and effective way to incorporate this powerful herb into your nightly routine. As you unwind with a warm cup of valerian root tea, you'll not only benefit from its soothing aroma and earthy flavour, but you'll also experience its remarkable relaxation-inducing properties 🍵
Lemon Balm: A Calming Herb for Restful Nights 🍋
Source: Melissa officinalis L. – A review of its traditional uses, phytochemistry, and pharmacology
🍋Lemon balm, a delightful member of the mint family, boasts a long history of use for its anxiety-reducing and sleep-promoting properties. With its delicate lemony scent and flavor, lemon balm is a pleasure to incorporate into your evening routine.
One of the key components responsible for lemon balm's calming effects is rosmarinic acid. This potent compound helps increase GABA levels in the brain, promoting relaxation and reducing stress. As a result, incorporating lemon balm into your nighttime routine can significantly support restful sleep and alleviate sleep disturbances.
You can enjoy the benefits of lemon balm in several ways. Brew a warm, comforting cup of lemon balm tea. If you prefer a more concentrated form, lemon balm is also available as a supplement. Whichever way you choose to experience the soothing power of lemon balm, you'll be setting the stage for a more peaceful and rejuvenating night's sleep 😴
💊The Naughty Stuff: Supplements for Restful Nights 💤
The naughty stuff is slightly tongue in cheek 😜 These supplements are naturally occurring and clinically safe. We always encourage our patients to first try dietary changes and herbal remedies before resorting to sleep supplements. These 3x supplements are non sedating medications and do not have the same effects as Benzodiazepines (Diazepam, Lorazepam) or Z Hypnotics (Zopiclone, Zolpidem). I tend to rotate these supplements for sleep while travelling or working night shifts. They are not a replacement for a healthy sleep routine.
Magnesium Threeonate 💊
10-30% of US adults are deficient in magnesium
Low levels of magnesium are associated with poor sleep quality & insomnia.
Developed by MIT researchers, Magnesium Threeonate, has been shown to cross the blood brain barrier more effectively than any other type of Magnesium.
Magnesium supplementation before sleep increases levels of GABA, a neurotransmitter with calming effects and sedating effects.
Doses of 250-500mg, are suggested by Dr Andrew Huberman, Professor of Neurobiology at Stanford University.
Melatonin 💊
A hormone produced in the pineal gland in response to darkness, indicating it's time to fall asleep 🧠
Exposure to blue light, shift workers, and jet lag disrupt natural melatonin production 📲
Melatonin supplements improve sleep quality and reduce the time taken to fall asleep 🛌
Doses of 0.5-4mg are recommended
Melatonin is not a sedative; it regulates the body's sleep-wake cycle, making it a safer and more effective option for insomnia.
Glycine 💊
Glycine is an amino acid that has various health benefits, particularly to improve sleep quality
Glycine works by increasing serotonin, the neurotransmitter that regulates mood and promotes relaxation and calmness 🧘🏽
Studies show Glycine in doses of 3-5g before bedtime can improve sleep quality, reduce the time taken to fall asleep, and reduce sleep apnea 🤿
Glycine is a safe and natural supplement that can be used in combination with magnesium to support healthy sleep.
🎉The End 🎉
As we wrap up this week's newsletter, we hope the insights and tips shared have inspired you to embrace a healthier, more balanced lifestyle 🧘🏾♂️
Stay tuned for next week's issue, where we'll explore even more exciting topics and provide you with the tools to continue your wellness journey 📚
In the meantime, don't forget to share your progress, ask questions, or connect with fellow readers in our community forum. Here's to a week filled with energy, positivity, and progress towards your health and wellness goals.
Until next time, take care!
Dr Adam Sayedi