L-Taurine & 5-HTP (Amino Acids) L-taurine and 5-HTP can be highly effective sleep aids, especial-
ly when taken together. L-taurine is a soothing, inhibitory neurotrans- mitter that plays a major role in stabilizing the heartbeat, blood pressure, and electrical activity of the nerves. The body manufactures 5-HTP from L-tryptophan (found in turkey). Due to the conversion of 5-HTP to serotonin, a single 100 mg nighttime dose of 5-HTP has been shown in a placebo-controlled trial to improve the duration and depth of sleep.
Valerian Root (Herb)
Valerian root makes falling asleep easier and takes the body into deeper sleep cycles. One double-blind trial found that valerian extract (600mg 30 minutes before bedtime) is as efficacious as the insomnia drug Serax (oxazepam). Formulas that can also provide relief combine valerian with lemon balm (a blend shown in a small trial to be similar to Halcion, without any hangover effect), chamo- mile, hops, skullcap, catnip, melatonin, and/or 5HTP.
Melatonin (Natural Hormone) The pineal gland secretes melatonin to regulate the body’s
circadian rhythm, the biological clock that helps manage various bodily functions. Studies show that melatonin deficiency may be an underlying cause of insomnia in the elderly, most likely because pi- neal tissue calcification reduces melatonin production during normal aging. Melatonin administered in human clinical trials induces sleep sooner and produces better sleep patterns compared to placebo. The effective dose of melatonin can vary from 300 mcg to 5mg,
but the safety of its use long-term is not established. Ideally, start with a lower dose and build gradually. An excessive amount can cause morning grogginess. Time-released products are available for those who not only have difficulty getting to sleep, but also tend to awaken during the night. Melatonin is indicated for any patient taking hyper- tensive drugs (which block its production in the body), but is con- traindicated in patients taking SSRIs, such as Lexapro®
and Paxil® Lifestyle Changes
Diet, a soothing regular bedtime regimen, and relaxation tech- niques can greatly reduce sleep difficulties, as can avoiding shift work, frequent flying, and excessive computer work. A sleep-pro- moting diet: (1) restricts dinner portions and food intake to 2-3 hours before bedtime; and (2) eliminates intake of sugar, caffeine, alcohol, spicy and fatty foods, and nicotine, especially near bedtime. The National Sleep Foundation recommends maintaining a sleep
schedule and sleeping in a room that is dark, quiet, comfortable, and cool. They also recommend developing a relaxing bedtime routine, which might include a warm bath, relaxing music, or a cup of herbal tea (see
www.cthealthshop.com for more ideas). Relaxation techniques that often enhance sleep by reducing stress include yoga, pilates, daily physical activity for at least 30 min- utes (like yard work, dancing, or walking), meditation/deep breathing exercises, listening to comedy, and massage. Also try sprinkling the essential oil of lavender on a chiropractic pillow before turning in.
Conclusion Natural remedies can be a safe, effective means of address-
ing moderate sleeplessness. If you already take a prescription sleep medication or have been struggling with insomnia for more than one month, it might be best to consult an expert in alternative medicine.
NaturalNutmeg.com 27
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Since chronic insomnia can be associated with or become a serious problem, seek guidance from the health care practitioner who can best treat any underlying condition you suspect may be robbing you of sleep.
Submitted by Michael Dworkin, P.D., M.S., a Registered Pharma- cist and State Certified Clinical Nutritionist (CT Certification No. 232), with Erika Dworkin, Dip.C.N./Board Cert. Holistic Nutri- tion (pending). Owner of the Manchester Parkade Health Shoppe (860.646.8178,
www.cthealthshop.com, 378 West Middle Turnpike, Manchester), Pharmacist Dworkin has been guiding patients since 1956 and is available for consultation by appointment. Erika is avail- able to speak to groups. References are available upon request at
info@cthealthshop.com. The statements in this article have not been evaluated by the U.S. Food and Drug Administration and are not intended to take the place of the advice of a physician. None of the natural remedies discussed herein are intended to diagnose, treat, cure or prevent any disease. See our ad on page 15.
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