3. Hormone - Melatonin: Derived from serotonin, it is the hormone that the brain’s pineal gland secretes to regu- late the body’s circadian rhythms. Studies show that melatonin defi - ciency may be one underlying cause of insomnia in the elderly, most likely because pineal tissue calcifi - cation reduces melatonin production during normal aging.
Supplementation may help some with certain sleep disorders, including insomnia, jet lag, and those related to shift work. However, the safety of its long-term use is not established, and study reviewers generally cite the need for larger and longer-duration random- ized controlled trials. The highly indi- vidualized effective dose can vary from 300 mcg to 5mg. Since an excessive dose can cause morning grogginess, it is ideal to build gradually. Time-re- leased products are available for sleep maintenance insomnia. Melatonin is indicated for any patient taking hyper- tensive drugs (which block its produc- tion in the body), but is contraindicated in patients taking SSRIs, and those who have adequate levels of serotonin.
4. Minerals - Calcium & Magnesium Glycinate: Calcium transmits nerve impulses and helps the brain use L- tryptophan to manufacture melatonin (see below). Nerve cells in the brain’s thalamus have calcium channels that act like gates in their membranes to regulate calcium fl ow in and out and trigger cells to function. When these channels do not operate properly due to calcium defi ciency, sleep is disrupted.
Stress and magnesium defi ciency are interrelated in that either can cause the other. Magnesium defi ciency can also cause insomnia, muscle spasms/ten- sion, abnormal heart rhythms, head- aches, and constipation. While any type of magnesium can promote restful sleep, well-absorbed, gentle magne- sium glycinate particularly supports a deep REM sleep when a 400mg dose is taken at bedtime.
5. Vitamins: -Niacinamide + Inositol: Niacinamide and inositol can help induce deep sleep, especially when combined. The generally effective sleep dose of each nutrient ranges from 500-2000mg. The body creates niacinamide from L-tryptophan, but it can also convert this form of vitamin B3 back to L-tryptophan (see above). Short-acting niacina- mide penetrates the brain easily, is non-addictive, and does not produce a fl ush effect. In 1979, Hoffman La Roche, the Swiss manufacturer of Valium, described niacinamide as “a brain constituent that has ben- zodiazepine-like actions.” Dosages above 500mg can cause high liver enzymes and nausea in rare cases.
Inositol is a vitamin-like substance of- ten referred to as vitamin B8. With few known side effects other than intestinal discomfort from overuse (preventable with gradual dosing increase and divid- ing doses), it can especially support anxiety- and depression-induced sleep disorders.
Sleep-Supportive Lifestyle Choices & Healing Modalities
Sleep-supportive lifestyle choices should include: (1) morning or early eve- ning exercise for 20-60 minutes; (2) at least 2 hours before bedtime, eliminating food/ drink, caffeine, alcohol, and nicotine; (3) sleeping on a set schedule, in a cool, dark, quiet room, following a relaxing bedtime routine (avoid the internet 1-2 hours before bedtime, and disconnect Wifi ); (4) skipping naps; and (5) using sleep-promoting tools (eye mask, ear plugs, chiropractic pillow, fi rm/lump-free mattress).
Sleep-promoting healing modalities
include: (1) hypnosis; (2) acupuncture; (3) stress management techniques; (4) osteo- pathic manipulative therapy (OMT); and (5) cognitive behavioral and bright light treatments.
The statements in this article have not been evaluated by the Food and Drug Admin- istration and are not intended to take the place of a physician’s advice. Submitted by J. Erika Dworkin, Certifi ed Lifestyle Educa- tor, and Nutrition Consultant and owner of the Manchester Parkade Health Shoppe (860.646.8178), 378 Middle Turnpike West, Manchester, CT,
www.cthealthshop.com), trusted since 1956. Erika is available to speak to groups. All statements in this article are research-based and references are avail- able upon request. See ad on page 5.
How You Eat Affects How You Feel Do You Suffer from Anxiety
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