Natural Medicine Help for Insomnia

Insomnia basically occurs when a person has difficulty in achieving or maintaining normal sleep. There are two forms: In sleep-onset insomnia sufferers have a difficult time falling asleep. In sleep-maintenance insomnia frequent or early awakening predominates.

The most common causes of insomnia are depression, anxiety, and tension. In addition, some foods, drinks, and OTC or prescription drugs may be responsible. Caffeine in foods and drinks often underlies sleep issues.

Diet, Lifestyle & Insomnia

If you are struggling with insomnia, try eliminating all caffeine from your diet. This includes caffeinated soft drinks, chocolate, hot cocoa, and many teas.

Also, reduce or eliminate all alcoholic beverages. Alcohol promotes the adrenal glands to  release adrenaline which can interfere with the production of serotonin (which is used to make the sleep hormone, melatonin).

And finally, eating foods high in the amino acid L-tryptophan, such as turkey, chicken, eggs, and nuts may help improve sleep. Tryptophan is converted into serotonin and then melatonin in the brain, which are natural sleep-inducers.

Melatonin (N-acetyl-5-methoxytryptamine) is a neurologic or neuro - hormone produced mostly by the pineal gland in the brain, which helps regulate the sleep-wake cycle. As night falls, melatonin is secreted by the pineal gland. However, the quantity appears to decrease with age.

The US Department of Health & Human Service’s Agency for Healthcare Research and Quality (AHRQ) has evaluated all published research on melatonin and found (in part) that:

(1) In normal sleepers, melatonin produced a clinically significant decrease in the onset of sleep.

(2) Melatonin increased sleep efficiency in normal sleepers

Readers interested in a quality melatonin product should check out SAMeSLEEP.

L-Tryptophan is an essential amino acid found in foods that contain protein such as turkey. Once in the body, it is converted into a compound called 5-HTP (5-hydroxy-tryptophan), then to serotonin, and finally to the sleep-regulating hormone, melatonin.

 Many research studies have been carried out involving high dose use of L-tryptophan for insomnia (See below). Lower doses may work just as well when combined with melatonin or other sleep-inducing natural substances or compounds.

Scientific findings:

Ø      Ninety-six (96) insomniacs consumed one (1) gram of L-Tryptophan before retiring at night for 1 week. A majority found that falling to sleep became easier.

Schneider-Helmert, D., ‘Interval therapy with L-tryptophan in severe chronic insomniacs. A predictive laboratory study,’ Int Pharmacopsychiatry, 1981. 16(3): p. 162-73

Ø      Twenty-five (25) chronic insomniacs took two (2) grams of L-Tryptophan for four (4) weeks. Seventy-six percent (76%) enjoyed a vastly improved sleep pattern.

Demisch, K., J. Bauer, and K. Georgi, ‘Treatment of severe chronic insomnia with L-tryptophan and varying sleeping times,’ Pharmacopsychiatry, 1987. 20(6): p. 245-8.

L-Tryptophan is part and parcel of SAMeSLEEP, mentioned in the preceding section. 

Methylcobalamin is a form of B-12 that has been shown to benefit some people who wrestle with sleep-wake disorder, something very common in shift workers and the elderly. Researchers have found that methylcobalamin (3 mgs daily) frequently improves the quality of  sleep, day-time alertness and concentration, and mood of sleep-wake disorder sufferers. This is believed to be due to methylcobalamin’s role in supporting melatonin secretion.

In one controlled study, methylcobalamin was tested alongside a less biologically active but commonly sold form of B-12 called cyanocobalamin to see which worked best in terms of favorable influences on circadian rhythms, alertness, and concentration. Twenty healthy folks were randomly assigned to treatment for 2 weeks (14 days) with 3 mgs. cyanocobalamin or methylcobalamin. The results showed that methylcobalamin conferred greater sleep quality, shorter sleep cycles, increased feelings of alertness, better concentration, and a feeling of waking up refreshed in the morning than cyanocobalamin.

Note that B-12 is best taken in time-release or slow release form to help insure that a steady supply reaches the bloodstream over time. One very popular and highly sought after time- released methylcobalamin-containing multivitamin formula is NUTRACENE.

For readers whose sleeplessness is related to pain, click this link: Pain Relief

For readers whose sleeplessness is related to depression, click this link: Depression