How to Overcome Problems with your Sleep?

Experts say that you need an average of 6 to 8 hours of sleep a night to recover properly from mental and physical fatigue. Yet one-third of the population has difficulty falling asleep, staying asleep, or getting a fully restful night’s sleep…

All Natural Solutions to Sleep Problems

Difficulty falling asleep and insomnia are part of many people’s daily lives. Most of the time, they are due to a poor lifestyle, excessive stress or excessive nervousness. Sometimes, however, they can be explained by a simple imbalance in the biological clock, as in the case of travel. Regardless of the cause, it’s important to maintain a healthy, balanced diet that promotes sleep and, if necessary, take appropriate supplements. The latter will not only help the body to rest by making sleep easier and more restorative, but will also help to rebalance the internal clock.

Sleep is divided into several cycles, which are repeated several times during the night and which are divided into several phases. We generally distinguish between the quiet sleep phase, the REM sleep phase and the intermediate sleep phase. The first part of the night is slow-wave sleep, deep and physically restorative, while the second part of the night is REM and intermediate (dream) sleep, conducive to psychological recovery.

Your Protocols for Peaceful, Restful Sleep

Protocol 1

« I can’t fall asleep quickly.

The Signs

When it’s difficult to fall asleep, whatever the cause, it becomes increasingly difficult to fall asleep because of the anxiety generated during the day. Since sleep is one of the body’s vital functions, and by no means the least, since it allows the body to recover fully from physical or intellectual exertion, insomnia is a source of everyday discomfort: irritability, anxiety, fatigue, concentration problems, etc. In order to avoid further disturbance of the body’s well-being, it’s essential to act quickly. Natural resources offer effective solutions that respect the body’s internal balance and are worth trying.

The Solutions

Our experts invite you to follow a complete regimen using 5-HTP and melatonin as key natural resources.

Morning and/or midday and/or evening – It is advisable to reinforce the main balances of the body by taking magnesium and B vitamins, in particular vitamins B3 and B6. Magnesium, an essential mineral involved in numerous enzymatic reactions, supports the proper functioning of the nervous system and stress management, both of which have a direct impact on sleep. Vitamin B3, which is naturally synthesized in the body from tryptophan, produces 5-HTP. Vitamin B6 converts it into serotonin, or the sleep hormone, so it’s a good idea to take them together.

In the evening – For a definite effect on falling asleep, it’s a good idea to take griffonia, which is rich in 5-HTP, or 5-HTP directly. This active ingredient, which is naturally present in the body, plays a key role in sleep as it is the source of serotonin, the famous sleep hormone.

Before bedtime – We recommend taking melatonin or a complex of at least two sleep-inducing plants such as echinacea, valerian, passionflower, hops, hawthorn, lemon balm, and saffron. Melatonin is the final molecule in the sleep pathway, so taking it before bedtime is essential.

Protocol 2

« I have shallow, restless sleep.

The Signs

Insomnia, jet lag, sleep apnea, snoring, nightmares… shallow, restless sleep can take many forms, but it is always characterized by a fragile period of rest that can be interrupted at any time. The duration and quality of sleep, more or less variable depending on the case, do not allow a full recovery and give rise to the common inconveniences generated by a lack of sleep: irritability, anxiety, fatigue, problems with memory and concentration. Natural active ingredients and plants offer highly effective, non-addictive alternatives for restoring peaceful, restorative sleep.

Our Solutions

Our experts propose a complete cure, the benefits of which lie in the synergy of theanine and melatonin.

Morning and/or midday and/or evening – To support the body’s internal balance, it’s a good idea to take a magnesium and B-vitamin supplement, particularly B3 and B6. While magnesium, an essential mineral for numerous enzymatic reactions in the body, will support the proper functioning of the nervous system and a more harmonious management of stress, vitamins B3 and B6 will stimulate the synthesis of 5-HTP and the production of serotonin, respectively. Neurons use enzymes dependent on these two vitamins to convert L-tryptophan into serotonin.

Morning and afternoon – L-theanine is also the right choice to effectively improve sleep quality. Its positive effect on the release of several relaxing neurotransmitters is well known! Not directly related to sleep, L-theanine helps the body move toward a deeper, more restorative sleep.

At bedtime or in the evening – Finally, we recommend taking melatonin or a complex of sleep-inducing herbs such as echinacea, valerian, passion flower, hops, hawthorn or lemon balm. Melatonin or the sedative herbal formula taken just before bedtime will more easily lead to deep, restorative sleep.

Protocol 3

« I am troubled by nighttime awakenings after which I find it difficult to go back to sleep.

The Signs

A first awakening at 1 a.m., a second at 3 a.m., and a third at 4 a.m. After each awakening, falling asleep becomes more difficult as anxiety gradually sets in. Nighttime awakenings are frequent sleep disturbances that interrupt the night and prevent proper recovery. The consequences are the classic ones of sleep deprivation: irritability, fatigue, lack of concentration, etc.

The Solutions

Our experts recommend a treatment combining ashwagandha with sleep-inducing plants.

Morning and evening – To strengthen the immune system, it’s ideal to take B vitamins such as B3 and B6. Serotonin is produced in the brain from L-tryptophan, which requires vitamin B3 to synthesize 5-HTP and vitamin B6 to convert the latter to serotonin, the sleep hormone. Taking vitamins B3 and B6 at the same time is therefore highly recommended to help you fall asleep and stay asleep.

In the evening – We recommend Ashwagandha or « Indian Ginseng », a plant with proven adaptogenic and calming properties, which has a positive effect on stress management and sleep.

Before bedtime – To ensure a rapid onset of sleep and promote restful sleep, we recommend a complex of at least two of the following plants: echinacea, valerian, passion flower, hops, hawthorn, and lemon balm. Saffron and 5-HTP from griffonia can also be added to enhance the effect.

Nutritional Tips

Avoid stimulants at the end of the day | Drinking coffee or tea, both caffeinated beverages, or certain substances such as dark chocolate can disrupt sleep for up to 6 hours after ingestion, disrupting or even delaying sleep onset, shortening total sleep time, limiting deep sleep, and promoting nighttime awakenings and insomnia.

Fill up on foods rich in L-tryptophan | Found in pumpkin seeds, soybeans, sesame seeds, pistachios, cashews, almonds, and hazelnuts, or in supplements made with them, L-tryptophan is an amino acid needed to synthesize two molecules in the body that play an active role in feeling calm and falling asleep.

Low-GI starchy foods and fruits – including whole-grain cereals, sourdough breads, legumes, and fresh fruits – are excellent sources of carbohydrates, nutrients that facilitate the transport of L-tryptophan to the brain. This makes them essential sleep partners for dinner! Limit sweets and foods with a high glycemic index at dinner | Sweets and foods with a high glycemic index can both increase nervousness and disrupt sleep, as well as cause reactive hypoglycemia during the sleep cycle, which is then interrupted.

Avoid foods rich in L-tyrosine | Contained in significant quantities in certain cheeses such as Parmesan, Emmental or Gouda, L-tyrosine is an amino acid that promotes the synthesis of a molecule whose purpose is to keep the body awake, namely dopamine.

Make sure you eat a balanced dinner at the right time | It’s a well-known fact that a balanced, low-calorie dinner eaten early enough in the day helps you fall asleep and improves sleep quality – provided, of course, that you don’t snack between dinner and bedtime!

Important Precautions when Taking a Course of Treatment

Magnesium is contraindicated in cases of renal insufficiency. To avoid the risk of overconsumption, it is essential to follow the recommended doses.

Griffonia and 5-HTP are not recommended during pregnancy, lactation, or when taking antidepressants. Not recommended for people with Down’s syndrome or scleroderma. Ask your doctor or pharmacist for advice before taking any supplements.

Melatonin should not be taken during pregnancy or while breast-feeding unless prescribed by a health care professional. If you are taking other medications, consult your doctor or pharmacist. After use, do not drive or operate dangerous machinery until you are sure that Melatonin dietary supplement does not impair alertness.

Eschscholzia is not recommended for pregnant or nursing women, children under 6 years of age, or people with a history of glaucoma.

Valerian is not recommended for pregnant or nursing women or children. Ask your doctor or pharmacist for advice before taking any supplements.

Passionflower is contraindicated during pregnancy and lactation and is not recommended for young children without a therapeutic prescription.

Hops is not recommended for pregnant or nursing women, allergy sufferers, or those suffering from depression, bipolar disorder, or hormone-dependent cancer. It is not compatible with alcohol or narcotics.

GABA is not recommended during pregnancy or lactation.

Consult a physician or health care professional before taking any supplements. After taking GABA, do not drive or operate dangerous machinery until you are sure that the supplement you are taking does not cause drowsiness or impair alertness. If you are ill or in doubt about the use of any dietary supplement, seek medical advice.