One in three people in the UK suffer from sleep deprivation and the causes are numerous and often interacting. Working into the early hours at a computer screen can make it hard to switch off, for example. While it is important to address unhealthy lifestyle habits, it may not be possible to implement sweeping changes.

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Fortunately, you do not have to. Evidence shows that simple dietary tweaks can reset your body clock.

There are a range of dietary items that have been shown to improve sleep quality.

One that has yielded promising results is red ginseng extract, which is derived from the Korean red ginseng plant that grows in Asia.

In a recent study published in the Journal of Ethnopharmacology, 15 healthy male participants 15-37 years-old were given 1,500 milligrams of red ginseng by mouth three times daily for seven days to assess the potential effects of ginseng on sleep quality.

Sleep quality was evaluated through overnight polysomnography (a test used to diagnose sleep disorders) given one day before and seven days after ginseng supplementation was administered.

Various outcome measures, including sleep efficacy, total sleep time, proportion of sleep stages and wakefulness after falling asleep, were evaluated.

The researchers found that sleep efficacy was significantly increased and total wake time was significantly reduced following ginseng supplementation.

Rapid Eye Movement (REM) Sleep also significantly increased.

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According to the National Sleep Foundation (NSF), REM sleep is the final phase of sleep where your brain becomes more active.

“REM sleep plays an important role in learning and memory function, since this is when your brain consolidates and processes information from the day before so that it can be stored in your long-term memory,” explains the health body.

It is not exactly clear how ginseng has a sleep-inducing effect but it may be partly linked to its ability to alleviate anxiety, which can cause sleep problems.

According to a review published in the Journal of Ginseng Research (JGR), ginseng suppresses “the occurrence of psychological diseases such as anxiety and depression”.

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General tips to address sleep loss

If you have difficulty falling asleep, a regular bedtime routine will help you wind down and prepare for bed.

As the NHS explains, keeping regular sleeping hours programmes the brain and internal body clock to get used to a set routine.

“Most adults need between six and nine hours of sleep every night. By working out what time you need to wake up, you can set a regular bedtime schedule,” notes the health body.

It is also important to try and wake up at the same time every day.

The NHS explains: “While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine.”

It is also important to wind down during the hour that precedes sleep.

The National Sleep foundation explains: “Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.”

As the health body notes, for some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain.

“If you have trouble sleeping, avoid electronics before bed or in the middle of the night,” it advises.

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