Poor quality sleep can impact your mental, emotional and physical health. Waking frequently throughout the night, having difficulty falling asleep and simply not getting enough sleep can cause you to wake feeling unrefreshed, tired and irritable. A 2019 survey found that one in three Australians are not getting adequate sleep, and only one in seven are sleeping through the entire night.1
Common symptoms of sleep issues
Difficulty falling asleep, waking up and not falling asleep again are some of the more obvious symptoms of poor sleep quality or disturbed sleep. The longer-term symptoms of sleeplessness can include symptoms of stress, as well as irritability.
What causes sleep issues?
Causes of poor sleep can vary a great deal – some of the more likely causes can be disturbed sleep due to:
- External factors such as having young children
- Living in a noisy area
- Exposure to the blue light that’s emitted from device screens before bed
- Having a bedroom that is not conducive to good sleep (e.g. uncomfortable, too hot or cold, too much light at night)
- Internal factors including stress-related symptoms and muscle cramps
It’s important to address sleep hygiene (the factors in your environment and lifestyle that contribute to a good night’s sleep) because over time, sleeping difficulties can become habitual and may lead to feelings of stress associated with bedtime. In a vicious cycle, people who experience sleeping difficulties may also experience symptoms of stress and may have their ability to respond to stress impacted.
Herbal therapies for sleep
Ziziphus traditionally used to relieve disturbed sleep in Chinese medicine
Ziziphus is traditionally taken to induce sleep and reduce the time taken to fall asleep in traditional Chinese medicine (TCM). Ziziphus is also traditionally used in TCM to relieve disturbed or restless sleep, and calm the mind and spirit. Find ziziphus alongside passionflower and more in Fusion Sleep.
Passionflower: traditionally used to promote refreshing sleep in Western herbal medicine
In Western herbal medicine, passionflower is traditionally used to promote refreshing sleep. Passionflower has also traditionally been taken in Western herbal medicine to support muscle relaxation and provide nervous system support. In Western herbal medicine, passionflower is even used traditionally to relieve symptoms of mild anxiety and irritability.
Minerals for sleep
Magnesium is an important nutrient for many functions of the body and supplementing with this mineral can relieve sleeplessness when dietary intake is inadequate. As an important mineral for muscle function, magnesium also helps to promote muscle relaxation. If your diet isn’t providing you with enough magnesium, taking a supplement can also help to reduce excess nervous energy, which may in turn help to support healthy sleeping patterns.
Fusion Magnesium Advanced tablets and Magnesium Advanced Powder Watermelon or Lemon-Lime Zing flavour provide magnesium glycinate, a highly bioavailable form of magnesium to support healthy sleeping patterns if you aren’t getting enough magnesium from your diet.
Diet and lifestyle habits to support quality sleep
- Aim to do mild-to-moderate exercise for at least 30 minutes per day at least several times per week
- Include a bedtime routine into your evening – minimise blue light exposure from screens, read instead of watching TV, meditate, take a bath, and ensure your room is a comfortable, stress-free place to be
- Avoid eating too close to bedtime and eating heavy meals, which can cause bloating, gas and discomfort
- Reduce caffeine intake and/or restrict it to the earlier part of the day – instead try a relaxing herbal tea
- Include dietary sources of magnesium such as dark, leafy green vegetables and whole grains into your daily diet
- Avoid stressful and energising activities for at least two hours before bed, including strenuous exercise, reading or watching the news, checking emails or doing work
- Avoid refined carbohydrates and sugary snacks and drinks – ideally all day, but especially near bedtime
Always read the label. Use only as directed. Follow the directions for use. If symptoms persist, worsen or change unexpectedly, consult your healthcare professional. Vitamin and mineral supplements can only be of assistance when dietary intake is inadequate.
- YouGov. One in three Australians not getting enough sleep. Accessed February 2021 from https://au.yougov.com/news/2019/03/21/one-three-australians-not-getting-enough-sleep/#:~:text=The%20research%20also%20reveals%20that,37%25%20compared%20to%2028%25) [Researcher and financial sponsor: YouGov]