performance is often made worse, contrary to advertising misrepresentations).
Natural Sleep Aids
Effective management of any sleep disorder should be directed at its underlying cause. However, certain dietary supplements can be used safely, often with quick results. Professional guidance may be indicated in more serious cases.
1. Amino Acids - L-Tryptophan & 5-HTTP: The central nervous system’s creation of serotonin, a critical sleep initiator, requires L-tryptophan. Large doses also yield high levels of plasma melatonin, the sleep-inducing hor- mone (see below). Those in clinical sleep trials who have obtained results from L-tryptophan have experienced dramatic relief following several nights’ use, without impaired daytime performance. Experts recommend 2-3 grams per night with a carbohydrate (but not a protein) for a minimum of one week.
The body manufactures 5-HTP from L-tryptophan and is thus one step closer to serotonin production. Studies have shown that it produces dramatically bet- ter results in promoting and maintaining sleep, even at lower dosages. Experts recommend 100 mg, 30-45 minutes be- fore bed for at least 3 days, after which the dose can be increased to 200-300mg as needed.
2. Herbs - Lavender, Passionfl ower & Valerian Root: Lavender can be taken internally (as Silexan®, clinically proven to relieve stress), or used in massage or aromatherapy. Scien- tifi c studies suggest that massage or aromatherapy with lavender can slow down the nervous system, improve sleep quality, and reduce anxiety.
Passionfl ower, most frequently studied with other calming herbs, is known to manage anxiety. Scientists believe it increases levels of the neurotransmit- ter GABA, which reduces the activity of brain cells and promotes relaxation.
Valerian root makes falling asleep easier and takes the body into deeper sleep cycles. One double-blind trial found that 600mg taken 30 minutes before bedtime is as effi cacious as the insomnia drug Se- rax (oxazepam). Valerian with lemon balm was shown in a small trial to compare to Halcion without any hangover effect.
www.NaturalNutmeg.com 35
“No infant or child need suffer with painful reflux. Safe and natural options exist.”
HolcareNutrition Vicki Kobliner, MS RD |
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