Sleep plays a vital role in our overall well-being, and establishing a bedtime ritual can greatly contribute to improved sleep quality. Dr. Marcie Claybon, MD, Medical Director at BIÂN, shares valuable insights and recommendations for promoting optimized sleep through simple strategies and the use of certain supplements. By incorporating these tips into your routine, you can enhance your sleep and wake up feeling refreshed and rejuvenated.

Creating a Basic Bedtime Ritual:

‍Have a consistent bedtime ritual to promote optimal sleep. Here are some suggested practices to include in your routine:

1. Journaling: Spend a few minutes each night jotting down your thoughts, worries, or reflections in a journal. This practice can help clear your mind and promote relaxation before sleep.
2. Chamomile Tea: Sipping a warm cup of chamomile tea in the evening can have a soothing effect on the body and mind. The calming properties of chamomile may help prepare you for a restful night's sleep.
3. White Noise Machine: Using a white noise machine can create a soothing background sound that helps drown out distractions and lulls you into a peaceful sleep.
4. Guided Meditation: Practicing a guided meditation before bed can be an effective way to relax your body and mind. This technique promotes a sense of calm and reduces anxiety, setting the stage for a restorative sleep.

Limiting Electronics and Bright Lights:

‍Avoid the use of electronics at least an hour before bedtime. The blue light emitted by electronic devices can interfere with the production of melatonin, a hormone that regulates sleep-wake cycles. Additionally, bright overhead lights should ideally be avoided during the late-night hours, as they can disrupt the body's natural sleep patterns.

Supplements for Better Sleep: Certain supplements may aid in promoting a better night's rest:

1. Magnesium: This natural muscle relaxant not only helps with sleep but also offers various other physiological benefits. It can help ease stress, reduce constipation, and support heart health.
2. L-Theanine: Derived from amino acids, L-theanine is known to naturally reduce anxiety. By calming the mind and promoting relaxation, it can contribute to a more peaceful sleep without causing heavy sedation.
3. Melatonin: Melatonin is particularly useful for individuals suffering from circadian rhythm disorders or jetlag due to travel. By mimicking the brain's natural nocturnal response, melatonin helps reduce arousal and promote sleepiness. Dr. Claybon advises taking melatonin an hour or two before bedtime for optimal effectiveness.

Discussing Over-the-Counter Sleep Aids:

Dr. Claybon cautions against relying on over-the-counter antihistamines, such as diphenhydramine (commonly known as "Benadryl" or the main ingredient in ZZZ-quil), as sleep aids. While diphenhydramine can be an effective sedative, its long-acting properties can lead to a next-day hangover effect. In older individuals, it can sometimes cause confusion or memory loss. Although research remains inconclusive, some studies have associated regular diphenhydramine use with a potential increased risk of dementia.

Sleep is a vital component of our overall well-being, and implementing simple strategies can significantly improve the quality of our rest. Dr. Marcie Claybon, MD, Medical Director at BIÂN, provides valuable insights on establishing a basic bedtime ritual, limiting electronics, and incorporating supplements for better sleep. By adopting these practices, you can create an environment conducive to restful sleep and wake up feeling rejuvenated each morning. Remember, if you have specific concerns or persistent sleep issues, it is always advisable to consult with a healthcare professional for personalized guidance and advice. Here's to a good night's sleep and a healthier, more energized you!