Have you ever thought about why Zebras don’t get ulcers? Probably not! At first a strange thought but biologist Robert Sapolsky wrote a book titled “Why Zebras Don’t Get Ulcers” telling the story of how stress wreaks havoc on our bodies. (1) As humans we are constantly in a state of “fight or flight” because we obsess over the past and worry about the future. Zebras don’t live in a constant state of “fight or flight”, only while they’re running away from a predator. Hence, they don’t get ulcers.
So, what does this ulcer analogy and “fight or flight” have to do with our stress management and sleep? Glad you asked. This article will cover some of the daily routines and habits and ingredients to help you combat stress, feel more relaxed, and gain more restful sleep. Afterall, we often forget stress management and sleep are just as important as diet and exercise for optimal health! Let’s dive into some stress management techniques.
Best Supplements for Stress Management
There is no denying stress management became a top priority post-pandemic. We are living in a world more aware of the impact of stress on our bodies, but still not adopting habits to manage stress as much as we could. You might even be reading this article because you are curious how to manage stress. Simple lifestyle changes to reduce your stress include exercise, writing in a gratitude journal, meditation, aromatherapy, going for a walk, or simply talking to a friend or loved one (just be careful the person you choose to call doesn’t cause more stress!).
In addition to lifestyle changes, stress support supplements with certain ingredients can help reduce feelings of stress:
Theanine
Theanine is an amino acid often found in green tea. It offers potential health benefits, such as promoting a sense of calm and relaxation and helping to cope from overwork, burnout, and fatigue. Studies suggest 200-400 mg per day is the sweet spot for anti-stress benefits. (2)
Ashwagandha
Ashwagandha is an Ayurvedic herb traditionally used to manage everyday stress. The science suggests 300 to 600 mg per day of ashwagandha, taken for 6 to 12 weeks, is the most helpful for stress-related issues. (3)
READ MORE: The Benefits of Ashwagandha
Rhodiola Rosea
Rhodiola is an adaptogen which helps our bodies adjust to stress. Adaptogens are properties found in plants which boost the body’s normal functions and strengthen systems compromised due to stress. (4) Remember stress impacts every system of our bodies!
Best Supplements for Sleep Health
Similar to stress, sleep impacts every system of the body! Sleep is critical for physical and mental development (hence why babies sleep so much!), and recovery. Chronic sleep deprivation is correlated with negative health consequences, so getting a restful night of sleep is imperative to your health. The circadian rhythm is our internal clock for our sleep and wake cycles which include physical, mental, and behavioral changes following a 24-hour cycle. During sleep, a person experiences around four to six sleep cycles on average, with REM sleep making up about 25% of total sleep. Unfortunately, our hectic schedules, along with advancements in technology, have taken a toll on our sleep health.
If you want to sleep like a baby, adding sleep supplements and incorporating a sleep routine can support healthier sleep patterns. Beyond supplements, creating a sleep hygiene routine can also benefit those z’s! Ways to improve your sleep hygiene include:
- Establishing a bedtime routine
- Cutting out caffeine intake at least 6 hours before bedtime
- Reducing the amount of blue light and technology use 30-60 minutes before bedtime
- Raking a hot shower
In addition to modifying routines and creating a sleep hygiene routine, some ingredients have shown benefits to improving sleep health too!
Melatonin
Melatonin is a hormone our body naturally releases during the circadian rhythm, which helps us feel sleepy and stay asleep. Research shows supplementation of melatonin for those who have trouble sleeping helped to decrease the time to fall asleep and increases total sleep duration.(5)
On average, 1-3 mg per day taken just before bedtime appears to be effective. If you’re unsure, it’s best to start at a low dose and see how you feel (you can always work your way up!).
Valerian Root
Valerian is an herb dating back centuries as a sleep aid. Many people like Valerian root pills because it’s a plant-based ingredient and an alternative to traditional melatonin.
Chamomile
Chamomile an ancient herb commonly known for its calming effects, more specifically for your tummy. But a recent review of research found some new data to support chamomile for improving self-reported sleep quality (6).
READ MORE: How Sleep Affects Performance In The Gym
Put it all together for stress management and sleep health
Incorporating some lifestyle changes and adding supplements to your routine can help you manage stress and improve your sleep. Benefits from reducing stress and improving sleep positively impact your health. Remember, zebras don’t get ulcers, so do your best to only be in “fight or flight” during times that will save your life.
References
1. Sapolsky, R. (2004). Why zebras don’t get ulcers. Holt.
2.Williams, J.L., Everett, J.M., D’Cunha, N.M. et al. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr 75, 12–23 (2020). https://doi.org/10.1007/s11130-019-00771-5
3.Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab‐bidar, S., Rezvani, H., & Djafarian, K. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta‐analysis of randomized controlled trials. Phytotherapy Research. https://doi.org/10.1002/ptr.7598
4.Ion-George Anghelescu, David Edwards, Erich Seifritz & Siegfried Kasper (2018) Stress management and the role of Rhodiola rosea: a review, International Journal of Psychiatry in Clinical Practice, 22:4, 242-252, DOI: 10.1080/13651501.2017.1417442
5.Brzezinski, A., Vangel, M. G., Wurtman, R. J., Norrie, G., Zhdanova, I., Ben-Shushan, A., & Ford, I. (2005). Effects of exogenous melatonin on sleep: a meta-analysis. Sleep Medicine Reviews, 9(1), 41–50. https://doi.org/10.1016/j.smrv.2004.06.004
6.Hieu, T. H., Dibas, M., Surya Dila, K. A., Sherif, N. A., Hashmi, M. U., Mahmoud, M., Trang, N. T. T., Abdullah, L., Nghia, T. L. B., Y, M. N., Hirayama, K., & Huy, N. T. (2019). Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytotherapy Research: PTR, 33(6), 1604–1615. https://doi.org/10.1002/ptr.6349
