Sleep is a basic human need and is critical to both physical and mental health. There are two types of sleep that generally occur in a pattern of three-to-five cycles per night:
- Rapid eye movement (REM) – when most dreaming occurs
- Non-REM – has three phases, including the deepest sleep
When you sleep is also important. Your body typically works on a 24-hour cycle (circadian rhythm) that helps you know when to sleep.
According to the CDC, adolescents need 8 to 10 hours of sleep per night. But, more than two-thirds of US high school students report getting less than 8 hours of sleep on school nights (see Table below). Female students are more likely to report not getting enough sleep than male students. Short sleep duration (<8 hours) is lowest among 9th graders and highest among 12th graders. Prevalence of short sleep duration also varies by race/ethnicity, with the lowest prevalence among American Indian/Alaska Native students and the highest among Asian students. 
According to the CDC, adults need 7 or more hours of sleep per night for the best health and wellbeing. Short sleep duration (“Short sleepers”) is defined as less than 7 hours of sleep per 24-hour period.
Adults who were short sleepers (less than 7 hours of sleep per 24-hour period) were more likely to report being: obese, physically inactive, and current smokers compared to people who got enough sleep (7 or more hours per 24-hour period). See below table :
Adults who were short sleepers (less than 7 hours per 24-hour period) were more likely to report 10 chronic health conditions compared to those who got enough sleep (7 or more hours per 24-hour period). See below table  :
Links for sleep data: Chronic Disease Indicators: prevalence of sufficient sleep among adults (Category: Overarching Conditions). County Health Rankings [External]: prevalence of insufficient sleep among adults (Measures: Health Behaviors). State Fact Sheets: State-specific maps and data on short sleep duration.
According to the CDC: In 2014, short sleep duration (less than 7 hours) was less common among respondents aged ≥65 years (26.3%) compared with other age groups (see Table 1 below). The age-adjusted prevalence of short sleep duration was higher among Native Hawaiians/Pacific Islanders (46.3%), non-Hispanic blacks (45.8%), multiracial non-Hispanics (44.3%), and American Indians/Alaska Natives (40.4%) compared with non-Hispanic whites (33.4%), Hispanics (34.5%), and Asians (37.5%). Short sleep prevalence did not differ between men and women. 
Statistics show that nearly 40 million Americans suffer from some type of sleep disorder; the most common being insomnia. There are many causes of sleep disorders and many factors that contribute to their severity. The high incidence of stress and the impact of the stress of everyday life on sleep quality and quantity are well documented. Sleep difficulties are linked to both physical and emotional problems. Sleep problems can both contribute to or exacerbate mental health conditions and be a symptom of other mental health conditions.
Many individuals are looking for an all-natural, safe, and effective way to help them get the sleep they need. A major concern is that these individuals also want to avoid the feelings of sedation, drowsiness, and “morning-after” fatigue that often comes with taking many over-the-counter sleep aids.
Alternative therapy encompasses a variety of disciplines that include everything from diet and exercise to mental conditioning and lifestyle changes. Examples of alternative therapies include acupuncture, guided imagery, yoga, hypnosis, biofeedback, aromatherapy, relaxation, massage, herbal remedies, and many others.
As with all of Dr. Kenawy's professional line products, we use the best manufactures in making our formulas. Dr. Kenawy’s Sleep Support is a unique formula containing natural ingredients that help provide support for a good night’s sleep without unpleasant side effects. We use Suntheanine®, a patented 100% pure L-theanine powder (L-glutamic acid-gamma-monoethylamide). Our Standardized Passion Flower and Valerian Root extracts are manufactured by European phytopharmaceutical companies under strict European quality control standards. Like al European herbal extracts, their production is regulated to the same high standards as Over-The-Counter drugs. † ***Please refer to the bottom in practicing healthy sleep habits (good sleep hygiene)*** Lack of sleep has been a steadily escalating problem in America. Nearly one third of adult Americans say that they get insufficient sleep, and the CDC even went so far as to call the situation an epidemic.
- Suntheanine® is the award winning, patent protected pure L-theanine from Taiyo.
- Suntheanine® is exclusively produced via a patent protected enzymatic method that mimics the natural production of L-Theanine in green tea leaves.
- L-Theanine is the major amino acid found exclusively in green tea which is responsible for the relief of stress and for wellbeing that we feel after drinking green tea.
- Suntheanine® is 100% water soluble and highly bioavailable.
- Suntheanine® is extremely pure L-Theanine powder which is the only natural and active Theanine form in a purity of 98.9%. As a glutamine derivative Suntheanine® is either excreted via the urine or it can be easily metabolized in every human cell into glutamine and ethylamine. Both metabolites are natural components that can be used by the body in several ways. Many clinical tests have confirmed the safety of Suntheanine®, which was recognized as GRAS in United States and recommended for unlimited use in Japan. Suntheanine® received the best food ingredient research award in FIE 1998 and best nutraceutical award in Nutracon 2000. Suntheanine® is sold since more than 20 years in the US as dietary supplements and millions of consumers consumed Suntheanine without any side effects.
- Provides melatonin, a hormone directly involved in normal, healthy sleep.
- Contains synergistic herbs Passionflower and Valerian from a world leader in European standardized herbs.
- Increased magnesium.
- Now includes vitamin B6 for synergistic support.
- Double-blind placebo-controlled human studies show Suntheanine® helps support a healthy response to stress, helps reduce nervous tension and promotes relaxation.†
- By supporting normal, healthy levels of the neurotransmitters dopamine and serotonin, L-theanine helps support sleep efficiency and quality. In addition, one may experience the mental state of being “refreshed” upon awakening.†
- Suntheanine® also diminishes symptoms of PMS, ADHD and anxiety and suppresses side effects of caffeine. Various studies have also shown Suntheanine® to promote learning ability, concentration, memory, as well as an antagonist to the negative effects of caffeine. Unlike several anti-stress herbs such as Kava Kava (Piper methysticum), Valerian (Valeriana officinalis) and St. John’s Worth (Hypericum perforatum), no caution is required in the use of Suntheanine® as it does not lead to drowsiness nor does it induce sleep. Suntheanine® is also much safer than any herbal extract because it is a natural amino acid metabolite that our body can easily transform into the body own amino acid glutamine and ethylamine.
- Melatonin, a hormone secreted by the pineal gland of the brain helps regulate the “Wake/Sleep” cycle. Melatonin levels increase in the dark, preparing the body for sleep. Aging often leads to decreases in melatonin secretion which makes supplementation beneficial.†
- Passionflower helps provide support against stress and anxiety.† It also seems to play a role in supporting normal, healthy cortisol levels.† Studies show elevated cortisol levels interfere with normal, healthy sleep patterns.†
- Valerian has been studied for its role in helping to combat anxiety and minor sleep problems. Studies show valerian helps promote relaxation and contributes to an improvement in overall sleep quality without the noticeable sleep “hangover” that is common in individuals taking over-the-counter sleep aids.†
- Some studies have suggested that the root of valerian (Valeriana officinalis) may help with the onset of sleep and with sleep maintenance.
- Vitamin B6 is essential for the production and metabolism of neurotransmitters. The body requires vitamin B6 to synthesize serotonin from 5-HTP. The serotonin is then used to make melatonin, the hormone required for normal, healthy sleep patterns.†
- Magnesium is an essential mineral whose deficiency may contribute to anxiety, nervousness, and sleep disorders. This mineral helps relax the body and has a calming effect on the nervous and musculoskeletal systems, both of which help prepare the body for a restful and relaxing sleep.†
Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis :
- Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
- Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
- If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
- Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
- Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner’s sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
- Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
- Use bright light to help manage your circadian rhythms. Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
- Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.
- Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. 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.
- If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
- If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.
†These statements have not been evaluated by The Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information and statements made are for education purposes and are not intended to replace the advice of your General Practitioner. If you have a severe medical condition or health concern, see your physician.
 CDC - Data and Statistics - Sleep and Sleep Disorders. (n.d.). Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/data_statistics.html
 Sleeping Tips & Tricks. (2020, June 1). Sleep Foundation. https://www.sleepfoundation.org/articles/healthy-sleep-tips