Common Sleep Issues: Depression & Anxiety
by Henri Roca, MD, Clinical Functional Medicine Specialist
Sleep issues can severely impact your life, especially when they stem from or contribute to depression and anxiety. These mental health challenges often coincide with either too much sleep or insomnia, potentially triggering a cycle that affects overall health.
This situation might be compounded by various factors like nutritional deficiencies, toxic overload, gastrointestinal and metabolic dysfunction, and inflammation. However, there are several holistic approaches you can explore to potentially improve your sleep quality and, by extension, your mental health.
Nutritional & Herbal Supplements
1. Amino Acids and Minerals: Supplements like Travacor, L-theanine, GABA, magnesium glycinate, and glycine are known for their calming effects on the brain. They can help enhance the quality of sleep by promoting relaxation and reducing anxiety.
2. Melatonin: This natural hormone regulates the sleep-wake cycle. You can try standard melatonin supplements or Melatonin CR (controlled release) for sustained effects throughout the night.
3. Phosphatidyl Serine: This fatty substance acts to cover and protect the cells in your brain and carries messages between them. It may help diminish the effects of stress and improve sleep quality.
4. Herbal Remedies: Herbs such as valerian root, passion flower, orange blossom, and lavender are traditional remedies known for their soothing properties that can enhance sleep quality.
5. CBD: Cannabidiol (CBD) has gained popularity for its potential to reduce anxiety without the psychoactive effects associated with other cannabis components like THC.
Technology & Physical Aids
1. Sound Focus: Using sound machines or apps set at a low setting can create a calming environment conducive to sleep.
2. PEMF Mat: Pulsed electromagnetic field (PEMF) therapy mats set at 3 to 5 Hz can help in improving sleep by potentially increasing cellular activity and decreasing stress.
3. Weighted Blankets: These blankets provide a gentle pressure that mimics a therapeutic technique called deep pressure stimulation which can help reduce anxiety and improve sleep quality.
Mind-Body Techniques
1. Cognitive Behavioral Therapy for Insomnia (CBTi): This structured program helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep.
2. Mindfulness and Relaxation Techniques: Practices such as guided imagery, receptive prayer, meditation, and deep abdominal breathing can significantly reduce stress and prepare your mind and body for sleep.
3. Yoga: Both Yoga Nidra, specifically designed for sleep and insomnia, and gentle or restorative yoga practices can be excellent before bedtime. They help relax the mind and body, easing the transition into sleep.
Incorporating one or more of these strategies into your routine can help address the underlying issues often associated with sleep-related problems in depression and anxiety.
As always, it’s advisable to consult with healthcare providers before starting any new treatment to ensure it aligns with your specific health needs and conditions. This integrative approach not only focuses on alleviating symptoms but also aims at the holistic improvement of your overall health and well-being.
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