After a long day of hard work, whether it's physical labor or tackling numerous tasks at the office, your body needs time to unwind, reset, and prepare for another busy day. Sleep is essential for clearing out toxins that accumulate during the day and for ensuring our bodies function optimally. It's the ultimate health hack.
However, sometimes our bodies struggle to get the restful sleep we need, disrupting our balance and daily life. While many medications can help improve sleep, natural solutions are often preferable. This is where adaptogens come into play.
What Are Adaptogens?
Adaptogens are non-toxic herbs that help the body resist and cope with physical, chemical, and biological stressors. These natural remedies enhance the body's stress response and help maintain homeostasis. Adaptogens have been used for centuries in Ayurveda, a traditional Indian system of medicine, and are now gaining popularity in Western medicine due to their numerous benefits.
There are nine primary adaptogenic herbs, including ashwagandha, holy basil, and licorice. Several other herbs are considered secondary adaptogens, such as royal jelly, hop extract, valerian root, skullcap, and passionflower. These herbs are available in various forms, including tinctures, teas, capsules, and powders, each offering a range of health benefits.
Benefits of Adaptogens
Adaptogens provide numerous benefits, including:
Increasing adaptability to extreme stress
Reducing stress-induced disorders
Balancing hormone levels, including cortisol, insulin, and growth hormone
Combating fatigue from physical or emotional stress
Enhancing cognitive performance
Maintaining homeostasis
Boosting the immune system
Increasing physical stamina and energy levels
Improving sleep
How Do Adaptogens Help Sleep?
Insomnia is a common sleep disorder characterized by difficulty falling or staying asleep. It can be caused by various physiological and mental stressors, such as menopause, childbirth, depression, and anxiety. Insomnia often creates a vicious cycle of stress, as lack of sleep can increase stress levels.
The circadian rhythm, or sleep-wake cycle, regulates cortisol (the primary stress hormone) levels in the body. Normally, cortisol levels are lowest during sleep and highest upon waking, gradually decreasing throughout the day. Persistent stress can keep cortisol levels elevated, impairing sleep. This imbalance can lead to several negative effects, including weight gain, osteoporosis, and muscle weakness.
Adaptogens act on the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol release. Instead of blocking cortisol, adaptogens regulate its release through a feedback loop, allowing bursts of cortisol only when necessary. By doing so, adaptogens help ensure cortisol levels drop at bedtime, promoting restful sleep and tissue repair. Improved sleep, in turn, further regulates cortisol levels.
Which Adaptogens Aid Sleep?
Several adaptogens have been studied for their sleep-enhancing properties:
Royal Jelly
Royal jelly, a gelatinous secretion produced by honeybees, is rich in water, sugar, lipids, proteins, vitamins, salts, and minerals. Known for its antibacterial and antioxidant properties, royal jelly is used in traditional medicine to treat ailments like asthma, diabetes, fatigue, premenstrual syndrome, and insomnia.
Benefits for Sleep:
Calms brain biochemistry, improving sleep quality
Contains acetylcholine, which enhances cognitive function and prevents sleep-related problems
Regulates insulin and maintains blood sugar levels, preventing conditions like anxiety and depression
Usage:
Available as capsules, powder, or fresh
Recommended dose: 1000mg capsules taken daily with food
Can be mixed with honey, smoothies, or fruit juice to mask bitterness
Precautions:
Test for allergies before use
Consult a doctor if taking blood-thinning or antihypertensive medications
Valerian Root
Valerian root is a potent adaptogen used in traditional medicine to treat insomnia, anxiety, and stress.
Dosage:
300-600mg daily for up to 6 weeks
Side Effects:
Headache, stomach upset, drowsiness, dizziness, vivid dreams, and potential withdrawal symptoms
Not recommended for pregnant or lactating women, children, or those undergoing surgery
Drug Interactions:
Avoid with alcohol, antipsychotics, and sedatives
Passionflower
Passionflower, native to the southeastern United States, Central, and South America, has calming effects that help with sleep disorders, stress, pain, and ADHD.
Dosage:
Tea for 7 nights or supplements for up to 8 weeks
250-900mg capsules, depending on the condition
Side Effects:
Drowsiness, dizziness, confusion
Unsafe for pregnant women, lactating mothers, and pre-surgery patients
Drug Interactions:
Avoid with sedative medications and CNS depressants
Hops Extract
Hops, commonly used in brewing beer, reduce anxiety, treat sleep disorders, and help with menopause symptoms.
Dosage:
300mg for up to 3 months
Side Effects:
Drowsiness and slowed breathing
Drug Interactions:
Avoid with CNS depressants, grapefruit juice, hormone supplements, and certain CYP substrates
Skullcap
Skullcap, found in the US and Europe, is an effective adaptogen for regulating sleep, relieving anxiety, and treating various conditions.
Dosage:
1-2 grams divided twice daily
Side Effects:
Memory decline, stomach pain, excessive sleepiness
Avoid with sedative medications, pregnant and lactating women
Adaptogens, Sleep, and Exercise
Adaptogens enhance exercise efficiency by regulating cortisol levels, repairing tissue damage, and eliminating toxins that build up during the day. They revitalize the body through sleep, preparing it for consistent workouts, which are crucial for muscle building and weight loss.
Conclusion
Sleep is vital for exercise recovery and consistency. Without adequate sleep, positive workout results are hard to achieve. Adaptogens like royal jelly, hop extracts, and others listed here can help address sleep problems, ensuring your body stays revitalized and ready for the next workout.
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