If your sleeping pattern is starting to become a bit of an issue, you’re not alone. Research suggests that as many as one in five Brits aren’t getting the sleep they need – even if you count seven hours a night. But what’s getting in the way? Discover how your diet can help by adding these botanicals to your routine

Words: Amy Dowrick | Images: Shutterstock

While you might pride yourself on a solid seven to nine hours of shut eye – which is the amount recommended by the NHS – if you’re waking up throughout the night or if it takes you a long time to drift off in the first place, it could still be impacting your health.

“Sleep is an active, regenerative process that’s essential for physical repair, cognitive function and emotional stability,” says Mike Wakeman, researcher and pharmacist at Evera Nutrition. “Poor sleep can therefore impair cognitive performance, weaken your immune system and increase the risk of obesity, diabetes and cardiovascular disease.”

But while that does seem a little frightening, there are a few lifestyle tweaks that can help.

“For anyone struggling with sleep, lifestyle factors such as stress, late-night eating and screen time, are part of the picture, but so are underlying nutrient gaps that can make it much harder to fall asleep and stay asleep,” says Mike.

And to fill in those gaps, Mike recommends a few botanicals, nutrients and herbal remedies you can add to your supplements routine to support your sleep.

The 5 vitamins, botanicals and minerals you need to know for good sleep

Chamomile

If you’re already pretty clued on having a decent nighttime routine, you might have a box of chamomile tea bags stashed in your cupboard – and for good reason too.

A past study carried out on older adults with insomnia found that when they took chamomile extract twice daily for 28 days, they enjoyed improvements in sleep quality. This is because chamomile, just like many other nutrients and botanicals, interacts with GABA receptors in the brain, which can help you feel calmer before bed.

L-Theanine

L-Theanine is a natural amino acid, often found in green, black, white, and oolong teas, as well as matcha and certain edible mushrooms.

Known for its sleepy benefits, L-Theanine helps to increase activity of calming neurotransmitters such as GABA and reduce stress-related symptoms, which can make sleep feel a lot easier.

In one study, L-Theanine was shown to improve sleep quality and reduce anxiety symptoms in healthy adults – so much so, that sleep quality, (including the time taken to fall asleep, sleep disturbances and use of sleep medication) improved significantly more than those who didn’t try the supplement.

Magnesium

Naturally found in our bodies, magnesium is a key mineral that plays a role in regulating neurotransmitters such as GABA and serotonin to influence sleep and relaxation.

“Several studies suggest magnesium supplementation may help to improve sleep onset and quality, particularly in people with lower baseline magnesium levels,” says Mike. “Magnesium may also help support production of melatonin, your sleepy hormone, indirectly and may even reduce stress hormone levels, contributing to a calmer nervous system.”

As well as in supplements, green leafy vegetables are also naturally rich in the mineral.

Tart Cherry

Tart Cherries are a type of small red stone fruit, and according to Mike, they are one of the few natural food sources containing phytomelatonin – a natural, plant-produced equivalent of melatonin.

“This is a plant form of melatonin, the sleepy hormone which tells your body that it’s time to sleep,” says Mike. “In fact, research shows that melatonin levels increased significantly in the group of people consuming tart cherry juice concentrate, and also had longer total sleep time.”

Vitamin D

As well as being essential for bone, teeth and muscle health, low levels of vitamin D have also been associated with poor sleep and even restless legs syndrome.

“In a study of 9,400 participants, vitamin D deficiency was associated with a significantly increased risk of sleep disorders, which included poor sleep quality and short sleep duration,” says Mike. “As well as this, another research review found that vitamin D supplementation improved sleep quality scores compared with control groups, which didn’t take a supplement.”

Your sleep should be an absolute priority – just as much as you prioritize regular movement and healthy eating. If you don’t see it as such, you’re putting yourself at serious risk of emotional instability day-to-day.

“It can contribute to anxiety and depression, and it helps to regulate metabolism, supports emotional stability, enhances focus and allows recovery from daily stressors,” says Mike. “Sleep is vital for our health and wellness.”

Mike Wakeman is a pharmacist with Master’s in Pharmaceutical Analysis, Nutritional Medicine and soon Clinical Oncology. He is currently engaged as a healthcare consultant for UK, Irish, German, Canadian, Australian and Japanese companies. Find out more on his expertise at www.herbalmedicines.uk