supplements 101


Michael Dworkin, P.D., M.S. Erika Dworkin, Dip. C.N. (Pend.)


Chronic Insomnia: A Risk Factor for Disease Natural Ways to Get the Sleep You Need


Sleep is not a luxury, but rather an important component of health. A healthy amount of sleep is crucial for a vibrant and


productive lifestyle. . . Many people are unaware of the potentially grave health effects of inadequate amounts of sleep. This may be because the medical community has only recently focused


on the importance of sleep in promoting good health. ~ Sergey A. Dzugan, M.D., Ph.D. (Life Extension Magazine, Dec 2006)


back to sleep? over the short term, these experiences are often mere annoyances. If you can’t catch up on your sleep over the long term, however, you likely have chronic insomnia, a condition you shouldn’t ignore.


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The Definition, Causes & Serious Risks of Insomnia More than 30% of Americans suffer from insomnia, a disorder


characterized by non-restorative sleep or difficulty falling or staying asleep. Chronic insomnia, a risk factor for disease, is considered to occur most nights and last at least one month. Various physical and psychological disorders, medical treat-


ments, and environmental factors can cause insomnia. Physical ailments include candidiasis (systemic overgrowth of yeast), hor- monal imbalances (such as cortisol, estrogen and progesterone in menopausal women, and testosterone in andropausal men), hyper- thyroidism, heart, lung and digestive disorders, allergies, arthritis, cancer, fibromyalgia, and prostate problems. The psychological issues that can underlie chronic sleep deprivation include ADHD, depression, anxiety, and bipolar disorder. The drugs that may cause sleep problems include those prescribed for depression, hyperten- sion, water retention (i.e., diuretics), and asthma, allergies and other upper-respiratory conditions. The contributory lifestyle factors are addressed below.


Sleep influences the function of the immune, hormonal, and


nervous systems. According to Sergey Dzugan, M.D., Ph.D., a grow- ing number of studies have linked inadequate sleep or sleeping at odd hours with increased risk of cancer, diabetes, obesity, high


o you have difficulty relaxing enough to get to sleep? do you wake up several times during the night with your mind racing? do you wake up at 3 a.m. and find you can’t get


blood pressure, and heart disease. Insomnia has also been linked to increased mortality, hospitalizations, and prevalence of emotional and psychological problems. Insomnia plus chronic stress, often the cause or result of long-term sleep deprivation, set the stage for disease. As a stressor, chronic insomnia can often cause the adrenal glands to produce ex- cess levels of cortisol, resulting in functional deterioration of various organ systems as they constantly attempt to rebalance. Stress from sleep deprivation may thus slow down thyroid function by inhibiting thyroid hormone production (TSH) or metabolism (conversion of T4 to T3).


The Conventional Approach: Prescription Sleep Aids As Dr. Dzugan puts it, “With so many Americans suffering from


chronic insomnia, prescriptions for pharmaceutical sleep aids are at an all-time high. Unfortunately, these drugs can lead to dependence and sometimes produce adverse side effects.” In fact, in 2007, the FDA asked all manufacturers of sedative-hypnotic drug products (such as Ambien®, Lunesta®, and Halcion®) to strengthen their product labeling to include warnings about welts, complex sleep- related behaviors (like sleep-driving and sleep-eating), and severe, sometimes life-threatening, allergic reactions. Equally important, prescription sleep treatments often become less effective over time.


Alternative Sleep Relief


Effective management of insomnia should be directed at the condition causing it. However, certain nutritional supplements and lifestyle changes can be used safely, often with rapid results. Like those for other conditions, nutritional sleep supplements and their doses will impact individuals differently and professional guidance may be indicated in more serious cases.


Magnesium Glycinate (Mineral)


Stress and magnesium deficiency are interrelated in that either can cause the other. Magnesium deficiency can also cause insomnia, muscle spasms/tension, abnormal heart rhythms, headaches, and constipation. Any type of magnesium can promote relaxation and thus a good night’s sleep. Magnesium glycinate particularly supports a deep REM sleep when a 400mg dose is taken at bedtime.


Inositol + Niacinamide (B Vitamins)


Inositol and niacinamide can help induce and sustain deep sleep, especially when combined. Niacinamide penetrates the brain easily, is non-addictive, and does not produce the flush effect of the niacin form of vitamin B3. In 1979, Hoffman La Roche, the Swiss drug company that manufactured Valium, described niacinamide as “a brain constituent that has benzodiazepine-like actions.” This writer has determined in clinical practice that the generally effective sleep dose of each nutrient ranges from 500-2000mg.


26 Natural Nutmeg


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