Why am I sleeping poorly?

A good night's sleep ensures that you recover physically and mentally. During the night, you process the day's events, experiences, and emotions. Everyone has an occasional restless night, which doesn't have immediate negative consequences. However, if you sleep poorly over a longer period, your circadian rhythm might be disrupted. In this blog, we explain why you may have trouble falling asleep and staying asleep, and what you can do about it.

The Circadian Rhythm

We all have a biological clock with a 24-hour rhythm. This is your circadian rhythm, also known as the sleep-wake cycle. This internal clock is regulated by two hormones: cortisol and melatonin. It determines when you are awake and asleep, thus affecting the quality of your sleep. Occasionally, you might find it harder to fall asleep or wake up more frequently, perhaps due to daytime events causing you to worry. If you experience this often and over a longer period, your circadian rhythm might be disrupted.

How Does My Circadian Rhythm Work?

Your circadian rhythm is shaped by two substances: the hormones cortisol and melatonin. Cortisol, known as the alertness hormone, ensures that we have energy and are ready to act. It is released during stress and can be incredibly useful at the right times, such as before a deadline, when physical strength is needed, or when quick action is required. Cortisol gradually increases in the body in the morning, peaks around lunchtime, and then decreases towards the afternoon. At night, your cortisol levels are at their lowest, which is exactly when melatonin, its counterpart, is peaking. Melatonin is our sleep hormone, making you feel sleepy. As it gets dark, melatonin increases and reaches its highest point at night. By the time you wake up, this hormone decreases, making way for cortisol, so you can start your day feeling refreshed and energetic, and be ready to feel tired again at the right time to repeat the process.

Is My Circadian Rhythm Disrupted?

If your circadian rhythm is disrupted, your cortisol levels remain high for an extended period, shifting this hormone's rhythm and disrupting the sleep-wake cycle. Too much cortisol is released in the morning, keeping you alert all day, even late into the evening. This makes your brain too active before bed, causing you to worry, have difficulty falling asleep, or wake up too often and too early. Experiencing this for a long time can put you at risk of fatigue, low energy levels, and anxiety, making it harder to handle stimuli or even leading to burnout.

Ashwagandha and the Circadian Rhythm

Much research has been conducted on Ashwagandha, a natural calming agent from ancient India. This plant primarily grows in India, Central and South Asia, and parts of Africa. It is recognised by its purple and green flowers and red fruit. The roots of this plant are known for their positive effects on the mind, and this part is now used in a supplement. Recent research also shows the positive effects of this remarkable herb. In a sixty-day clinical trial, participants in the study group reported a significant reduction in feelings of anxiety, depression, and stress. Researchers also observed lower cortisol levels compared to the placebo group. In 2020, the effect of Ashwagandha on sleep was studied for the first time. Participants took 120 mg of Ashwagandha extract daily for six weeks. After this period, those in the study group reported improved sleep quality and slept longer on average at night. They also noted improvements in their quality of life, such as physical and psychological aspects.

Users of Ashwagandha reported improved sleep quality and slept longer on average.

Worth a Try?

Vitaminestore's Ashwagandha is distinguished by its high-quality KSM-66®: an Ashwagandha extract that captures the full spectrum of active ingredients from the root. One daily dose of 2 capsules contains 600 mg of Ashwagandha extract. Ashwagandha is also available in our range in various forms and sizes: it is available in capsules, powders, and in combination with other natural calming agents. If you want to try it but are unsure, our orthomolecular specialists are happy to help with personal advice, via the chat function on the website or in one of our stores.