Insomnia can be one of the most frustrating things to deal with in life. Feeling out of sync with the rhythms of nature, unable to quiet the chatter of your mind, and knowing that you may feel like an irritable, unproductive zombie during your work day tomorrow. Many of us have had this experience from time to time. According to the American Academy of Sleep Medicine, about a third of the population experience brief bouts of insomnia each year. 10% experience more troubling, chronic insomnia that can seriously affect daily quality of life.(1) This also amounts to several billion dollars in lost productivity at work each year.
Millions of sleeping pill prescriptions are given out each year for drugs like Ambien. While these drugs can be very effective, especially when used only periodically, the potential side effects and risk of long-term dependency have some seeking alternatives. Some of the alternatives that may be effective include cognitive behavioral therapy, meditation and relaxation exercises, as well as limiting screen time before bedtime or using a blue light filter setting on cell phones.
Cerenity PM Nutrients
In addition, herbs or nutrients may play a beneficial role in encouraging a good night’s sleep. Our featured product for sleep support this month is called Cerenity PM by Ortho Molecular Products. I chose this product in particular because it does not include melatonin. Melatonin is a popular supplement that works well for many, but for many others, myself included, it can produce mild side effects such as vivid dreams and brain fog the following day.
Cerenity PM contains 11 nutrients that serve as key building blocks that your brain uses to promote a calm mind and restful sleep. Each serves a purpose in encouraging your natural sleep mechanisms, rather than artificially knocking you out.
These nutrients include:
- 5-HTP
5-HTP, or 5-hydroxytryptophan, from griffonia bean extract, is an important precursor for both serotonin and melatonin. 5-HTP crosses through the blood-brain barrier more effectively than its relative L-tryptophan. 5-HTP also appears to enhance sleep quality into the deeper stages without increasing overall sleep time.
- Vitamin and Mineral Blend
Cerenity PM includes Vitamins C, Niacin, B6 as P5P, methylfolate, and chelated Calcium, Magnesium and Zinc. These nutrients are important cofactors for GABA, serotonin, and melatonin. They are also important for balanced adrenal function and production of stress hormone cortisol.
- Taurine
Taurine is an amino acid that is very important for activation of calming neurotransmitter GABA. Taurine also has strong neuroprotective qualities. Taurine is also valuable for eye and cardiovascular health.
- PharmaGABA
For a long time, GABA in supplement form has had weak effect, because it did not pass through the blood-brain barrier easily. It typically came in synthetic form. Cerenity PM uses PharmaGABA a naturally derived authentic form of GABA. PharmaGABA readily passes through the blood-brain barrier, giving it a distinct advantage over previous forms. In recent studies, PharmaGABA reduced time going to sleep, and increased time in deep sleep stages up to 20%(2).
- Phosphatidylserine
The brain has naturally high concentrations of phosphatidylserine (PS), a phospholipid naturally found in soybeans, sunflower, and eggs. PS helps to regulate our stress and adrenal hormone cortisol. High cortisol levels at night interfere with the ability to go to sleep and stay asleep. Studies suggest that taking PS orally may reduce cortisol levels.
How and When to Use Cerenity PM
Cerenity PM is a good candidate for those with occasional insomnia looking to improve overall sleep quality. If you have taken prescription sleeping pills or sedatives in the past, it is important to understand that nutritional supplements and herbs do not have the same rapid effects as these drugs. Formulas like Cerenity PM may take up to a few days to reach full effect.These nutrients are designed to help support and balance natural relaxation and sleep mechanisms, and that is not always an immediate process. For best results, Ortho Molecular recommends taking 4 pills 1-2 hours before bedtime. For those with significant, chronic sleep disorders, it is highly recommended to work with a physician with expertise in sleep disorders.
Disruptions in sleep are often a signal that our life is out of balance in other ways. It is an opportunity to look deeper, and not simply take a pill if there are underlying issues that need to be addressed. Even medical sleep specialists suggest looking at stress management, psychological issues, or lifestyle habits at home that interfere with sleep first before turning to medications.
In busy modern life, our lives are more hectic, we work longer hours, and we have more mental and visual stimulation from our smartphones, computers and flat screen TVs than ever. This easily spills into the time at night when we should be winding down and letting go of the day’s stresses. Now, we have the bright light of an additional TV in our bedroom and a cell phone in hand instead of a soft lamp and a paperback book. Or better yet, if we have a lot on our minds from the day’s stress, practicing relaxation techniques, meditating, light yoga or stretching beforehand can help let go of the mental chatter that can interfere with deep rest.
For some, if stress and lifestyle management, or supplements like Cerenity PM still aren’t resolving sleep issues, there may be other underlying medical issues that need expert attention. As we age, hormonal changes, adrenal issues, or more serious chronic conditions can be the main culprit for insomnia. No matter the cause, it is best to do the work on all fronts to help get a healthy deep sleep. If you’ve been dragging through your days, pushing through fatigue because of insomnia, you owe yourself the opportunity to get a good night’s sleep.
References:
- Heffron, Thomas. ‘Insomnia Awareness Day Stats and Facts’ Mar 10, 2014. http://sleepeducation.org/news/2014/03/10/insomnia-awareness-day-facts-and-stats. Accessed June 19, 2019
- Cerenity PM Fact Sheet https://www.orthomolecularproducts.com/file.aspx?DocumentId=740. Accessed June 19, 2019
