Get to Sleep Naturally

Get to Sleep Naturally

A good night’s sleep is essential for feeling your very best, but almost one in three Canadian adults struggle to get the rest they need.[1] Prescription medications such as sleeping pills can help you get to sleep but may be addictive and can leave you feeling groggy the next day. Natural sleep aids can help you fall asleep more easily and improve overall sleep quality, so you wake up feeling refreshed and ready to embrace the day!

Importance of Getting a Good Sleep

Sleep plays a vital role in optimal health and well-being. Quality sleep gives the mind and body time to rest and recuperate, and even a single night of disrupted sleep can adversely affect physical and mental health, leading to decreased productivity and energy, poor mood regulation, lowered immune function, and increased susceptibility to stress, as well as an increased risk of accidents and injury.[2] Still, one in three Canadian adults get less than seven hours of good sleep a night!1

Did You Know? 4 Sleep Facts

Adults aged 18–64 need around 7–9 hours of sleep a night – losing even one hour of sleep can affect your ability to think properly and respond quickly, and also affects your immune function, cardiovascular health, appetite, and energy metabolism.[3]

Kids need more sleep and seniors need a little less – infants can (and should!) sleep for 14–17 hours a day, while seniors need 7–8 hours of sleep a night to function at their best.[4]

Insufficient sleep can affect cardiovascular health and blood sugar regulation.

A lack of good quality sleep has been associated with increased arterial stiffness, insulin resistance, increased food intake, and impaired glucose tolerance,[5] and may raise your risk of diabetes by as much as 40–48%![6]

Staring at a screen before bed spells bad news for sleep

Using an eReader, tablet, smartphone, or watching TV before bed can sabotage sleep. These devices emit blue light and makes your body think it’s daytime, which disrupts your circadian rhythm and makes it harder to get to sleep.[7]

 Side Effects of Lack of Sleep

Just a single night of disrupted sleep can impair your reaction times, productivity, and resilience against stress, and lead to irritability and daytime fatigue. In the long-term, sleeplessness raises your risk of serious health problems, and may itself indicate a serious underlying health issue. If you’re tired of being tired, speak to your health care practitioner for professional medical advice.

Lack of quality sleep is associated with:

  • Poor appetite control, increased food intake, and weight gain
  • Insulin resistance and impaired glucose tolerance[8]
  • Poor cardiovascular function and increased risk of cardiovascular events[9] [10]
  • Increased risk of accident and injury[11]
  • Low mood, irritability, and nervousness[12]
  • Increased susceptibility to stress

The Big 3: Common Reasons for Trouble Sleeping

Many things can affect sleep duration and quality. The Big 3 are stress, feelings of anxiousness, and changes in sleep schedule. Other factors include exposure to artificial light, caffeine, and work, social, and family demands, as well as underlying health problems.[13]

Stress & Anxiety

Stress and feelings of anxiousness are primary causes of sleeplessness. And, as a lack of sleep makes you more susceptible to stress and nervousness, this can create a vicious cycle that’s hard to break. Finding effective ways to manage stress and have a calm frame of mind can help improve sleep quality and reduce the time it takes to fall asleep, so you wake up feeling refreshed and better able to handle whatever life throws at you.

Racing Mind

A racing mind can make it hard to relax and get to sleep in a timely fashion, even if you go to bed early enough to get a good eight hours of rest. Taking steps to calm a racing mind and promote relaxed brain wave patterns at bedtime can make all the difference, allowing you to get the refreshing and restorative sleep you need for optimal health and well-being.

Changes In Schedule

Changes in sleep schedule are a primary cause of insomnia and sleep disturbances that affect sleep quality. These might be short-term changes associated with travel, jet lag, caring for a child or family member with an acute illness, or changes related to shift work.

Whatever it is that has disrupted your normal routine, getting enough good quality sleep remains essential for a healthy body and mind.

Safe and effective natural remedies can help you get back on track, resetting your circadian rhythm so you can enjoy refreshing, restorative sleep.

How Sleep Works

Everybody has an internal clock that regulates their sleep-wake cycle (circadian rhythm). This system is controlled by the pineal gland in the brain, which responds to levels of light (specifically blue light) to help us feel awake during the day and sleepy once the sun goes down.[14]

Once you are asleep, you move through various stages in a predictable pattern. This pattern has two key components: Non-REM sleep (which consists of four stages) and REM sleep.

4 Stages of Non-REM Sleep

The first stage of sleep lasts only five minutes or so and happens just minutes (or even seconds!) after falling asleep. During this stage, brain wave patterns switch to alpha and theta waves and your eye movements slow down, but sleep is light, so you can easily be woken up by noises or other stimuli.[15]

In the second stage of non-REM sleep, your brain has a sudden increase in brain wave frequency (known as sleep spindles) followed by a slowing down of brain waves. This stage of sleep is also fairly light but moves you closer to a deeper sleep, so if you are planning a power nap, you would want to wake during this stage of sleep

Deep sleep begins in stage three, when your brain begins to produce slower delta waves and your muscle and eye movements cease entirely. You are much less likely to respond to stimuli during this stage of sleep.[16]

As you move into stage four sleep, your brain produces even more delta waves and it becomes much harder to wake up. This is the most restorative stage of sleep, where your body replenishes energy stores and releases chemicals to support immune function and the repair and growth of muscles and other tissues.

REM Sleep

REM sleep, which stands for rapid eye movement, occurs about 90 minutes after you first fall asleep and can last up to an hour. This is the most active phase of sleep. You dream during REM sleep and your heart rate, blood pressure, and breathing all increase. The average adults has 5–6 rounds of REM sleep every night.[17] This stage of sleep is vital for learning and memory as this is when your brain is busiest “filing away”, processing, and consolidating information you have learned during the day.[18]

Natural Factors Tranquil Sleep Natural Sleeping Aid

Introducing NEW Extra Strength Tranquil Sleep

Extra Strength Tranquil Sleep

Stress-Relax Extra Strength Tranquil Sleep contains a synergistic combination of 200 mg Suntheanine® L-theanine, 15 mg 5-HTP, and 6 mg melatonin per chewable tablet to help you fall asleep quickly, sleep soundly, and wake up feeling refreshed.

How it Works – More than just Melatonin

L-theanine is an amino acid found in tea leaves that promotes relaxation. L-theanine enhances the production of alpha brain waves, which are associated with a relaxed state of mind. It also inhibits the activity of the excitatory neurotransmitter glutamic acid and enhances the release of gamma-amino-butyric acid (GABA), a calming neurotransmitter that promotes relaxation.[19]

5-HTP is an amino acid derived from tryptophan, the compound in turkey that is associated with a sleepy, satisfied feeling. 5-HTP is used by the body to make serotonin, an important neurotransmitter that plays a key role in initiating sleep and regulating mood.

Melatonin is the body’s natural sleep hormone, produced in the brain each evening when darkness falls. Melatonin safely and effectively resets the body’s “biological clock” to help increase total sleep time in people suffering from sleep restriction or altered sleep schedule. Melatonin and serotonin are part of a complementary cycle, and work together in the brain to help regulate the sleep-wake cycle and mood alongside fellow neurotransmitters such as GABA.[20]

  Extra Strength
Tranquil Sleep
Regular Strength
Tranquil Sleep
Regular Strength
Tranquil Sleep
Chewable/Softgel Chewable Chewable Enteric Coated
Softgel
Melatonin 6 mg 1.5 mg 1.5 mg
Suntheanine®
L-Theanine
200 mg 100 mg 100 mg
5-HTP
L-5-Hydroxytrytophan
15 mg 15 mg 15 mg

joins our Stress-Relax lineup with more L-Theanine & Melatonin Try it Tonight and Sleep Better!

Tranquil Sleep  Extra Strength
Tranquil Sleep
Regular Strength Regular Strength
Chewable ✔ ✔
SoftGel     ✔
Melatonin
1.5 mg
  ✔ ✔
Melatonin ✔    
Suntheanine®
L-Theanine
100 mg
  ✔ ✔
Suntheanine®
L-Theanine
200 mg
✔    
5-HTP
12 mg
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Testimonials

Here’s what some of our customers think about Tranquil Sleep!

I cannot believe it actually works and I don’t feel groggy in the morning and heavy headed. It is just brilliant.

Jo-Anne P.

Sarnia, ON

This stuff is a game changer! I’ve always had trouble sleeping and this is the only solution I’ve found that both gets me to fall asleep and then stay that way. Thank you for this product!

Carlie D.

North York, ON

Felt nervous about an upcoming exam and this really helped – took it two nights in a row and slept like a baby. Never felt groggy the next day, very good product.

Forrest S.

Creston, BC

Meet the Stress-Relax Line

Natural Factors Stress-Relax range includes unique formulas providing natural compounds to promote relaxation, helps increase total sleep time and helps reset the body’s sleep-wake cycle, so you can meet every day feeling refreshed.

Related Blog Posts

Sleep Shouldn’t Stress You Out If you’ve ever spent a night counting sheep after sheep and still not falling asleep, or if you wake up in the early hours and can’t get back to sleep, you’ll know that sleep can sometimes be stressful. Read more….

5 Top Stress-Busting Supplements Fortunately, there are many natural ways to improve your resilience in the face of stress and help yourself get through the hustle and bustle of life without breaking a sweat. Read more…

Kids: How Sleep Affects Eating Habits According to a new study, kids who don’t get enough sleep have a harder time resisting the temptation to snack. Given that so many kids now have a TV in their bedroom, and/or a smartphone or other device Read more…

References

[1] Statistics Canada. Duration and quality of sleep among Canadians aged 18 to 79. Health Reports. 2017; Sept, 28(9):28-33. Health Matters. Available: https://css-scs.ca/files/resources/publications/SleepCanadianAdults_CHMS.pdf

[2] University of Michigan. Samuel and Jean Frankel Cardiovascular Resource Center. Good sleep habits and heart health – Are you a healthy sleeper? March 7, 2016. Available: http://uofmhealthblogs.org/cardiovascular/good-sleep-habits-and-heart-health/14917/

[3] Gonnissen HK, Hursel R, Rutters F, et al. Effects of sleep fragmentation on appetite and related hormone concentrations over 24 h in healthy men. Br J Nutr. 2013; Feb 28; 109(4):748-56.

[4] HelpGuide. Sleep Needs. Available: https://www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm

[5] McNeil J, Doucet É, Chaput JP. Inadequate sleep as a contributor to obesity and type 2 diabetes.

Can J Diabetes. 2013; Apr; 37(2):103-8.

[6] Anothaisintawee T, Reutrakul S, Van Cauter E, Thakkinstian A. Sleep disturbances compared to traditional risk factors for diabetes development: Systematic review and meta-analysis. Sleep Med Rev. 2016; Dec; 30:11-24.

[7] Chang AM, Aeschbach D, Duffy JF, & Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS. 2015; Jan 27; 112(4):1232-1237.

[8] Kline CE, Hall MH, Buysse DJ, et al. Poor Sleep Quality is Associated with Insulin Resistance in Postmenopausal Women With and Without Metabolic Syndrome. Metab Syndr Relat Disord. 2018; May; 16(4):183-189.

[9] Sandhu A, Seth M, Gurm HS. Daylight savings time and myocardial infarction. Open Heart, 2014; 1:e000019.

[10] Sipilä JO, Ruuskanen JO, Rautava P, Kytö V. Changes in ischemic stroke occurrence following daylight saving time transitions. Sleep Med. 2016; Nov-Dec; 27-28:20-24.

[11] Robb D, Barnes T. Accident rates and the impact of daylight saving time transitions. Accid Anal Prev. 2018; Feb; 111:193-201.

[12] LeGates T A, Fernandez D C, Hattar S. Light as a central modulator of circadian rhythms, sleep and affect. Nat Rev Neurosci. 2014 Jul; 15(7):443-54.

[13] National Sleep Foundation. Insomnia. Available: https://sleepfoundation.org/insomnia/content/what-causes-insomnia

[14] Sapède D, Cau E. The pineal gland from development to function. Curr Top Dev Biol. 2013; 106:171-215.

[15] HelpGuide & Harvard Health Publications. The Biology of Sleep. Available: https://www.helpguide.org/harvard/biology-of-sleep-circadian-rhythms-sleep-stages.htm

[16] American Sleep Association. Stages of Sleep. Available: https://www.sleepassociation.org/about-sleep/stages-of-sleep/

[17] National Sleep Foundation. Understanding Sleep Cycles: What Happens While You Sleep. Available: https://sleep.org/articles/what-happens-during-sleep/

[18] Rasch B, Born J. About Sleep’s Role in Memory. Physiological Reviews. 2013; 93(2):681-766.

[19] Unno K, Noda S, Kawasaki Y, et al. Ingestion of green tea with lowered caffeine improves sleep quality of the elderly via suppression of stress. Journal of Clinical Biochemistry and Nutrition. 2017; 61(3):210-216.

[20] De Berardis D, Marini S, Fornaro M, et al. The Melatonergic System in Mood and Anxiety Disorders and the Role of Agomelatine: Implications for Clinical Practice. International Journal of Molecular Sciences. 2013; 14(6), 12458-12483.