Sleep Easy, Stress Less: Part 1 - Natural Supplements for Anxiety and Sleep

Anxiety and insomnia are the twin companions of unwanted stress. These two distressing experiences can combine to create a self-propagating feedback loop that increasingly interferes with a person's daily life. While there are many pharmaceutical treatments available and while psychotherapy is an important and helpful resource for these issues, there are also a number of evidence-based natural supplements worth considering.

1. Ashwagandha. People have used ashwagandha for thousands of years to relieve stress and increase energy. Studies show it as effective in reducing cortisol, the body's primary stress hormone and one of the primary ways the brain and body wakes us up. Reducing elevated baseline cortisol levels can contribute to better sleep and less early-morning anxiety.

2. Valerian root. Since the days of ancient Greece and Rome, valerian has been used to treat headaches, stomach cramps, insomnia, and anxiety. Research from the past four decades suggests that valerian may help people fall asleep more quickly and improve their overall sleep quality, including increased stability during deeper sleep cycles.

3. Passionflower. Passionflower has been used since the 1600's for medicinal purposes. One variety of passionflower, Passiflora incarnata, appears to have anxiety-calming (anxiolytic) effects. Studies show that P. incarnata can produce results similar to antianxiety medication while having a mild sedative effect that can help improve sleep patterns.

4. Chamomile. Chamomile is a popular herbal tea that has been shown to have calming and relaxing effects. It contains apigenin, a compound that binds to the same receptors in the brain as benzodiazepines, a class of drugs commonly used to treat anxiety and insomnia.

5. Lavender. Studies show that both orally administered lavender and lavendar inhalation can have anxiolytic, mood stabilizing, and sedative effects. It appears to have analgesic (pain relieving), anticonvulsive, and neuroprotective properties as well.

6. Lemon balm. Current evidence suggests that a daily lemon balm supplement can significantly reduce anxiety and depressive symptoms, without side effects, in as little as 30 days. Some studies suggest lemon balm may also be helpful for cognitive functioning, reducing indigestion, and fighting viral and bacterial infections as well as some forms of cancer.

7. L-theanine. L-theanine is an amino acid that is found in green tea. Studies show it can be effective in reducing stress and anxiety while improving cognitive functioning and managing attention-deficit symptoms.

8. Rhodiola. Rhodiola has a long history of use in traditional medicine to stimulate the nervous system, treat stress-induced fatigue, enhance physical performance, and treat gastrointestinal ailments. Clinical research confirms rhodiola as potentially helpful with mental performance, ADHD, and anxiety, while also improving cardiovascular health and having a number of anti-aging properties.

9. Melatonin. Melatonin is a hormone that is naturally produced by the body to induce and regulate sleep. It's often used as a natural sleep aid to help promote relaxation and improve sleep quality.

10. GABA. GABA is an inhibitory neurotransmitter that, among its many functions, helps to slow the mind and promote sleep. While the bioavailability of orally-administered GABA supplements remains problematic, there does appear to be some benefit for sleep.

11. 5-HTP. 5-HTP is an amino acid that is a precursor to serotonin, a neurotransmitter that regulates mood and promotes relaxation. When taken as a supplement, 5-HTP can improve symptoms of fibromyalgia, insomnia, migraines, and anxiety.

12. Omega-3 fatty acids. Omega-3 fatty acids are essential fats that are important for brain health. They have been shown to reduce inflammation in the brain and improve mood.

Vitamins and minerals

1. Magnesium. Magnesium is an essential mineral that is lacking in many western diets. This electrolyte plays an important role in regulating blood sugar, blood pressure, and activity in muscles and nerves, and cardiovascular system. Magnesium before bed improves relaxation and sleep while also resolving many restless-leg symptoms. There are many forms of magnesium and it's important to note that magnesium citrate (e.g. in the supplement "Calm") and magnesium sulfate (epsom salt) are laxatives and can cause diarrhea when taken in excess.

2. Zinc. Zinc is an essential mineral that plays a role in the production of neurotransmitters, including GABA. It has been shown to reduce anxiety levels and improve sleep quality.

3. Vitamin B6. Vitamin B6 is an essential nutrient that plays a role in the production of neurotransmitters, including serotonin and dopamine. It has been shown to reduce anxiety levels and improve mood. Because of it's excitatory effect, it's best taken in the morning.

4. Vitamin D. For those in sun-deprived areas, low levels of vitamin D has been associated with increased risk of anxiety and depression.

5. Probiotics. The gut-brain connection has been gaining attention in recent years, with research showing that the microbiome in our gut can influence our mental health. Probiotics are beneficial bacteria that help to improve the balance of the gut microbiome, which can in turn reduce anxiety and improve sleep quality.

While these are all generally safe for adults and children, it's important to consult with your (or your child’s) medical provider before use. Do not give any herbal or health supplement to a child without first seeking medical advice.