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Healthy Sleep

Dietary Supplements to Aid Sleep

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Sleep disorders not only rob us of a restful night, but they also have side-effects that go far beyond our simply feeling tired in the morning. Sleep apnea and insomnia are two of the most common sleep disorders and both pose long-term, serious health risks if left untreated.

If you have trouble falling asleep or staying asleep, if you disturb the sleep of others, or if you often find yourself needing a “cat nap” during the day, these issues should be discussed with your doctor. In particular, if you know you snore, and you often feel exhausted, you could have sleep apnea. According to the American Medical Association, sleep apnea affects more than 30,000,000 adults in the United States…. and 80% of them don’t know it!

The Epworth Sleepiness Scale is a simple questionnaire that can be taken in under 5 minutes, offering a simple and quick way to assess your level of daytime sleepiness. A score of 10 or higher indicates that you need to improve your sleep hygiene and/or see a sleep specialist for further evaluation. TAKE THE QUIZ –>>

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Sleep Aids for Sleep Disorders

Sleep aids can help individuals who have difficulty falling asleep (as is the case with insomnia), but it’s not uncommon to experience brain fog (forgetfulness, trouble concentrating, and in some cases, confusion) along with drowsiness when these are taken. Over the counter and prescription medications, nutritional supplements, and Chinese herbs can all have side effects or cause drug interactions. When shopping for supplements, it’s also very important to note that the FDA does not regulate the supplement industry with the result that some products may have labeling inaccuracies. For these reasons, be sure to talk to your doctor before taking any type of sleep aid.

The following supplements help to regulate sleep, naturally:

    • Melatonin is a hormone produced by the pineal gland and it plays a role in regulating the sleep-wake cycle. Melatonin supplements are commonly used to help people recover from jet lag by reorganizing the sleep cycle, but it has also shown to help shift workers who have difficulty falling asleep. (Make sure to read this article about melatonin supplements before you make your purchase.)
    • Cortisol Manager is a stress hormone stabilizer that promotes relaxation and helps relieve fatigue. It’s safe to use every night.
    • Magnesium Glycinate helps to calm the body’s nervous system and relax the muscles which are critical for a good night’s sleep. Most people do not get enough magnesium from dietary sources alone. If your magnesium level is low, you may experience problems with nerve conduction, muscle contractions, muscle cramps, and insomnia.
    • Magnesium Taurate provides the same calming benefits as Magnesium Glycinate while providing greater bioavailability.
    • Somno-Pro helps balance the internal sleep-wake system, supports healthy nervous system function, and promotes a restful, relaxed state relieving occasional sleeplessness. Wake up feeling refreshed and energized without the groggy or hangover feeling from prescription or over the counter medications.
    • Pro Som helps with restful nights sleep by promoting relaxation. It is a melatonin-free formula that includes L-theanine, magnesium, magnolia bark and Theracurmin®.

Sleep disorders can seriously disrupt your life and the lives of those around you but there are many ways to improve the quality and quantity of sleep, naturally.

Goodnight!

Once restricted to just our patients, in 2021 we opened The Kaplan Center Store to the public. Now, anyone looking to buy high-quality supplements can access our store. Our providers have taken the time to vet every manufacturer we carry and can attest to the fact that they provide a quality product that’s been thoroughly tested and contains the ingredients it claims to contain.

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Sleep Supplement Study Exposes Label Inaccuracies

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During the Covid-19 pandemic, many people turned to sleeping pills and supplements to improve disturbed sleep cycles either for themselves or for their children.

In 2022, prompted by a large increase in pediatric melatonin poisonings, particularly during the pandemic, researchers from the Cambridge [MA] Health Alliance and the University of Mississippi looked to assess several brands of the popular sleep supplement, melatonin. What they specifically wanted to examine was the quantity of melatonin as compared to its label and if any other non-labelled ingredients such as cannabidiol (CBD) were present.

The study, which was published in JAMA in April 2023, looked at 25 over-the-counter brands of melatonin gummies and found that most of them (88%) contained more melatonin than the labeled quantity, in some cases far more, and five brands even contained CBD! While the study only looked at a small sample of supplements, this is not very reassuring for the supplements industry.

To understand how this can happen you have to understand how the Federal Drug Administration (FDA) “regulates” supplements. The FDA does not approve dietary supplements before going to market; their role in regulating supplements begins after the product is available to consumers. According to the Dietary Supplement Health & Education Act of 1994 (DSHEA)

  • Manufacturers and distributors of dietary supplements and dietary ingredients are prohibited from marketing products that are adulterated or misbranded. That means that these firms are responsible for evaluating the safety and labeling of their products before marketing to ensure that they meet all the requirements of the Federal Food, Drug, and Cosmetic Act as amended by DSHEA and FDA regulations.(1)
  • FDA has the authority to take action against any adulterated or misbranded dietary supplement product after it reaches the market.(2)

Again, it is the manufacturer’s responsibility to provide a good, safe product that is effective and free of impurities and contaminants. The FDA will act only when an issue has been brought to their attention.

Now, are all sleeping aids bad? Do you have to stop buying supplements? Absolutely not. But we must work within the framework we are given, which means when it comes to buying supplements, making sure you’re buying from a trusted source.

Once restricted to just our patients, in 2021 we opened The Kaplan Center Store to the public. Now anyone looking to buy high-quality supplements can access our store. Our providers have taken the time to vet every one of the manufacturers we carry and can attest to the fact that they provide a quality product that’s been thoroughly tested and contains the ingredients it claims to contain.

Supplements are not a replacement for a healthy diet and lifestyle but can provide essential nutrients and support when deemed necessary. And remember, before you start taking any new supplement or medication, make sure to talk to your provider to avoid any possible drug interactions or adverse reactions.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

(1),(2) U.S. Food & Drug Administration / Dietary Supplements