Related articles
Insomnia is one of the most common complaints. Everyone suffers from it at least occasionally but if the problem occurs frequently then the cause must be ascertained. Taking sleeping tablets is not the answer.
The problem may be due to the consumption of stimulants such as tea, coffee, chocolate or alcohol. Oral contraceptives cause insomnia in some women because they wash out many vitamins and minerals. Other common causes are a lack of exercise or being unable to switch off at the end of the day.
I have seen all manner of sleep problems caused by food allergies. One person suffers sleep-onset insomnia, while another gets off alright, but wakes around 2am and has 'to read for an hour or two. I have even seen foods cause sleepiness to occur throughout the day.
Sometimes a deficiency of the minerals that feed the nervous system play havoc with sleep patterns. These may be calcium, magnesium or potassium bound to phosphate. Many a child has had insomnia cured with a mix of potassium phosphate and magnesium phosphate. Stressed people also use up these minerals at an increased rate. Stress is a major reason for disturbed sleep patterns.
Amongst older people, restless leg is a cause of frequent waking. High doses of folic acid may sort this out, especially in those with meal absorption problems. Vitamin E is also of benefit, and essential fatty acids such as evening primrose oil. Jerking of the limbs just as sleep overtakes or during the night can cause insomnia. This will be helped by calcium and magnesium supplements or homeopathic remedies.
Hypoglycaemia may be a culprit, because if blood sugar levels drop, adrenalin is released to add sugar to the blood from stores and this chemical stimulates alertness. Chocolate, desserts and alcohol late at night may trigget hypoglycaemia.
To facilitate sleep, a release of specific chemicals must occur in the central nervous system. One of these is serotonin, but it is dependent on the amino acid tryptophan, which is derived from protein foods. Unfortunately, this amino acid is quite a large molecule which does not pass easily through the blood brain barrier (BBB) when other smaller aminos are competing for transport. Only those with sleep-onset insomnia are short of tryptophan. At this moment the product is not available as a supplement because of a world-wide ban, due to a single supplier in Japan having widely distributed poisoned stock. When and if tryptophan returns to the ' stores, the dose is 2-3g half an hour before bedtime, with a little fruit juice to encourage central nervous system uptake. Any protein food such as milk is to be avoided in the evening so that competing amino acids do not block food sources of tryptophan from entering the brain. The other amino acids found in protein foods are smaller and pass through the BBB in preference to tryptophan. It is a good idea to eat some carbohydrate like cracker biscuits at bedtime, as this indirectly ties up the small amino acids and allows tryptophan to pass through. Better still is a complex carbohydrate evening meal as well, but no simple starches like white flour, white rice or sugar.
Meantime, insomniacs could try inositol, a B vitamin. Studies in USA show that it has an anti-anxiety effect on brain waves similar to that of addictive tranquillisers, and that those on valium or librium could stop once established on inositol. This is best taken with a low dose B complex, vitamin C and some fruit juice. Again, no milk. A 100g (30z) serving of brown rice at dinner provides 300mg of inositol, and 100g (30z) of vegetables or bread contains 100mg. Add an orange at bedtime for another 200mg and you have 600mg of inositol in a single evening. The B vitamin niacin may also be of benefit, as it does encourage the degradation of food tryptophan into serotonin. If niacin causes an uncomfortable flush use niacinamide instead.
Some other major causes of insomnia are anxiety, tension, depression, external noises, pain or discomfort, climate or environmental changes, jet-lag or even fear of sleeplessness. The key to successful treatment is finding the cause and dealing with it.
Amongst older people, restless leg is a cause of frequent waking. High doses of folic acid may sort this out, especially in those with meal absorption problems. Vitamin E is also of benefit, and essential fatty acids such as evening primrose oil. Jerking of the limbs just as sleep overtakes or during the night can cause insomnia. This will be helped by calcium and magnesium supplements or homeopathic remedies.
Treatments (Diet and Lifestyle)
1. No stimulants or sugar in the evening.
2. No protein after the evening meal.
3. A glass of fruit juice at bedtime.
4. Exercise during the day.
5. Meditate or practice some other form of relaxation technique during the evening.