In the world of health, there always seems to be something new just around the corner that everyone wants to try. While some of these trends are a flash in the pan, others have credibility and staying power\u2014and it appears that adaptogens may fall under that category.<\/p>\n\n\n\n
You\u2019ve perhaps heard \u201cadaptogens\u201d as a buzzword, but what are they exactly? How do you use them? And can they help you sleep? Read on for insights from a doctor who\u2019s an expert in natural treatments.<\/p>\n\n\n\n
Adaptogens are typically herbs<\/a> or mushrooms<\/a> that support the body by nourishing and strengthening its systems and mind, explains Stacy Mobley<\/a>, licensed naturopathic doctor with a master’s degree in public health.<\/p>\n\n\n\n Some examples of mushrooms and adaptogenic herbs include ashwagandha, known to reduce stress and anxiety<\/a>; rhodiola rosea, which can help alleviate mental and physical fatigue; cordyceps, a mushroom that reduces stress by increasing stamina; and schisandra berry, a type of berry juice that increases stamina, mental performance, and boosts endurance.<\/p>\n\n\n\n Mobley believes adaptogens have become popular recently because people are looking for answers to alleviate the increase in burnout, exhaustion, and fatigue they’re experiencing today.<\/p>\n\n\n\n Like many alternative forms of treatment, more research is needed\u2014but Mobley says there have been a couple of promising studies. <\/p>\n\n\n\n For example, one 2010 study says adaptogens can foster \u201can anti-fatigue effect\u201d<\/a> and increase tolerance to mental exhaustion. A 2018 study calls adaptogens \u201celite herbal medicine\u201d<\/a> that plays \u201can important role in human health and helping the human body resist various stress factors,\u201d adding that currently, their use in traditional medicine is \u201cin the preliminary stage.\u201d<\/p>\n\n\n\n Many natural practitioners recommend adaptogens to their patients. Mobley lists the following potential benefits:<\/p>\n\n\n\n \u201cAdaptogens absolutely help with sleep,\u201d says Mobley\u2014and it all stems from stress reduction.<\/p>\n\n\n\n Chronic or long-term stress lowers your immune system’s response\u2014and it can affect sleep, explains Mobley. Here’s what’s going on: When your nervous system is within homeostasis, your body can function properly\u2014but when it’s overly active, your body will choose to decrease any bodily function that it doesn’t feel is necessary to run from the “tiger” or “bear” that isn’t truly present. <\/p>\n\n\n\n “The body does not distinguish between a physical threat and a more mental or emotional threat,” says Mobley. “When your body is calm and not in a state of long-term stress, it can relax enough to sleep properly.\u201d<\/p>\n\n\n\n The theory behind adaptogens is that they help your body, as their name implies, adapt to stress.<\/p>\n\n\n\n First of all, keep in mind it\u2019s best to work with an experienced naturopathic doctor or herbalist to select the best adaptogen for your particular health or sleep challenge. You should always speak with your primary care physician as well before adding any new supplement to your daily regimen.<\/p>\n\n\n\n Generally, adaptogenic herbs can be taken via capsules, teas, or tinctures (substances dissolved in water or alcohol). Most adaptogenic mushrooms, meanwhile, can be eaten as an ingredient in food. However, Mobley notes that to receive the potency needed to support the body through a stressful time, it\u2019s best to take reishi mushrooms in tincture form from a quality source.<\/p>\n\n\n\n Mobley shares her top adaptogens to achieve quality sleep:<\/p>\n\n\n\n Related: The best nootropics for sleep<\/a><\/em><\/strong><\/p>\n\n\n\n There are times when adaptogens can have adverse side effects, which is why it\u2019s so important to speak with your doctor before trying one. You\u2019ll need to ensure there are no side effects with any health conditions you may have or any medications you\u2019re taking.<\/p>\n\n\n\n For instance, Mobley says that while licorice root is \u201can amazing herbal adaptogen,\u201d it\u2019s not ideal for those with high blood pressure<\/a> since it can increase blood pressure.<\/p>\n\n\n\n If you\u2019d like to start taking adaptogens, they work best when used consistently. \u201cAs with most herbs, the best effects are experienced when it builds in the person’s system,\u201d says Mobley.<\/p>\n\n\n\n And like any healthy habit, adaptogens work even better when paired with other beneficial practices. Mobley concludes by saying that one should \u201cadjust their eating habits, add or increase the use of stress relievers, and create healthy boundaries to support the adaptogen\u2019s effects.\u201d<\/p>\n\n\n\nWhat are the sleep and health benefits of adaptogens?<\/h2>\n\n\n\n
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What are the best adaptogenic herbs for sleep?<\/h2>\n\n\n\n
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