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At least he’s owning it.
A functional medicine practitioner who has advised Gwyneth Paltrow, Sophia Bush, Cameron Diaz and other celebrities confesses that he stays up late to watch “Survivor” or “The Real Housewives of Beverly Hills” with his wife.
“Doctors are the worst patients. Let’s just be honest,” Dr. Will Cole told The Post with a chuckle.
Though he “falls asleep like a champ,” he admits he would not recommend his wind-down routine to his telehealth patients.
If you’re having trouble sleeping, Cole suggests evaluating your diet and practicing breathwork and meditation to support your vagus nerve. The vagus is the primary nerve of the parasympathetic nervous system, which is responsible for the body’s “rest and digest” functions.
Supplements are another strategy for sleep — and Cole has five favorites. The Post had him name ’em.
“A lot of these natural tools, they’re not going to knock you out like a sleep medication — they are going to help … support a balanced nervous system,” he explained.
“Whether you’re more wired and hyper-vigilant, or you have problems winding down at night, these tools are really helpful for a lot of people, even beyond sleep improvement.”
Saffron
“Saffron would be on the top of my list,” said Cole, who wrote the book “Gut Feelings.”
Research suggests that the world’s most expensive spice, known as “red gold,” can improve sleep quality by reducing insomnia and promoting more restful slumber.
Safranal may be the key. The saffron compound boasts antioxidant properties, which can combat oxidative stress contributing to poor sleep.
Saffron is also believed to influence neurotransmitters like serotonin, dopamine and norepinephrine, potentially elevating mood and sleep. One study found 100 milligrams (mg) a day to be the most “appropriate dose.”
Magnesium
“I look at labs of people around the country, and most people are deficient in magnesium,” Cole shared.
He called magnesium “nature’s Xanax” because it calms the nervous system, relaxes muscles and potentially regulates neurotransmitters and hormones involved in sleep, like melatonin and GABA (gamma-aminobutyric acid).
“Supplementing with magnesium is one way to support [the] resting, digesting aspect of the nervous system,” Cole said.
Magnesium glycinate is often the most useful form of magnesium — and a daily dose between 200 and 400 mg tends to be the most popular for better sleep, said pharmacist Suzanne Soliman, a partner of the Nature Made brand.
L-theanine
“L-theanine would definitely be another supportive tool,” Cole said.
Holistic health consultant Teri Lynn, resident health coach at wellness retailer Human Consciousness Support, said it’s safe to stack magnesium with L-theanine at night.
L-theanine — an amino acid found in green tea — is known to increase alpha brain wave activity, relaxing the mind without causing drowsiness. It can also reduce the stress hormone cortisol, which is naturally supposed to be lower at night.
Lynn recommends taking L-theanine 30 minutes to an hour before hitting the hay. A 200-mg nighttime dose may be the most beneficial.
Valerian root
“Valerian root, passionflower — these are some of my top favorites when it comes to supplements that have evidence to support sleep,” Cole said.
Soliman said valerian root enhances GABA activity, easing nervous system tension and anxiety that can disrupt sleep.
The recommended daily dose is 300 to 600 mg of standardized valerian root extract, taken an hour or two before bed, she added.
Passionflower
Passionflower promotes a relaxed mental state by boosting calming brain signals — making it easier to drift off and stay asleep, said Lisa Barnes, vice president of research and development at the supplement company LifeVantage.
She credits passionflower’s active compounds, particularly flavonoids, which are thought to increase GABA levels in the brain or amplify its activity.
The GABA system is like the brain’s “brake pedal,” helping to slow down the firing of neurons, Barnes said.
She said an effective daily dose for sleep ranges from 250 to 500 mg of standardized extract or 1 to 2 grams of dried herb as a tea. Consume it 30 to 60 minutes before bed.
Before taking sleep supplements
Check with your doctor before starting supplementation, especially if you’re taking medication or have certain health conditions.
L-theanine, for example, can lower blood pressure. If someone’s taking blood pressure meds, their pressure may go too low with L-theanine.
Magnesium acts as a laxative, so people with rectal bleeding or obstructions in their colon or stomach should probably avoid it.
And pregnant women should steer clear of passionflower because of its potential to stimulate uterine contractions.
People taking sedatives or anti-depressants should use caution, as many of these supplements can intensify the effects of those drugs, potentially leading to increased drowsiness and slowed breathing.