Just Ask Terry

Terry is happy to provide his opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.

Q. Dear Terry, “I keep waking up during the night because I can’t seem to calm down. My mind goes in a million different directions as soon as I lie down. Are there any supplements that would help me to fall asleep? What should I do?”— Brandon C., Columbus, OH

A. Dear Brandon, Nothing is more frustrating than lying awake, not being able to fall or stay asleep. I think it would be wise to first make an appointment with your healthcare practitioner just to rule out any possible underlying conditions that could be affecting your sleep.

I would first recommend taking a unique echinacea extract derived from Echinacea angustifolia. This specialized extract is very different from the echinacea you see in stores that is sold for immune health and helping to overcome colds and the flu. Researchers at the Hungarian Academy of Sciences discovered that when grown under the right conditions, harvested and processed in a particular way, and taken at the right dosage level, compounds in this plant can help reduce anxiety as effectively as certain prescription medications, without the side effects. The unique compounds in this particular echinacea extract have been shown to attach to certain brain receptors, which help to instill a sense of calm and relaxation. The formula I recommend is a very low dose—about 20 mg. In fact, research has shown that higher doses are actually less effective. Taken before bedtime, this extract will help calm your mind before you go to sleep. I suggest taking 1 to 4 tablets spread throughout the day and possibly another before bedtime.

I also like a combination of highly concentrated plant oils that include marjoram, lavender, mandarin, ravintsara and lemon verbena. Each of these oils aids in promoting a sense of calm, reducing stress, and allowing you to fall asleep naturally. Unlike a sedative product, these oils won’t “knock you out.” They just help you relax and drift off to sleep. I would suggest starting off with one capsule of this blend before bedtime, and if necessary, add another capsule if one isn’t sufficient. This blend of oils has no side effects and will not cause you to wake up groggy or feel like you are hung over. When choosing a formula, make sure it features concentrated plant oils that have been laboratory tested to accurately identify elements of their natural chemical composition. Unlike essential oils used for massage and aromatherapy, these plant oils are tested and “fingerprinted” based on specific molecular makeup, species, marker compounds, purity and safety for internal medicinal use.

In some cases, awakening at night can be caused by blood sugar levels dropping through the night. Therefore, you may want to consider having a protein snack just before going to bed. Something small like a ½ ounce piece of cheese and a teaspoon of raw sesame butter or raw almond butter will do. This will help prevent blood sugar levels from dropping.

Healthy Regards!

Terry . . . Naturally