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2006-11-23
Meghan Rubado
At
the end of Thanksgiving dinner, living rooms often transform into a
mass of napping family members.
The
turkey is to blame, of course. All that tryptophan in the bird morphs
to serotonin in your brain, inducing sleep, said Carol Blair a
nutritionist and wellness educator for Natur-Tyme in Syracuse. And
the heavy carbohydrates (mashed potatoes, stuffing, pie) we eat with
the turkey help speed the process by which tryptophan turns into
serotonin.
While
you might not want to put yourself in passout mode every evening, you
can take advantage of natural sedatives such as tryptophan to help
you sleep well, Blair said.
Here
are some of the top natural sedatives and relaxants recommended by
Blair.
A
word of caution: some of these suggestions, like Valerian root,
should not be taken with certain medications and others should not be
taken by women who are pregnant or nursing. Always read supplement
labels carefully and consult with your doctor or nutritionist before
incorporating natural sedatives into your routine.
Herbs
Chamomile
and tulsi are herbs that are often used in teas. Tulsi is also known
as "holy basil." Both are believed to have a calming effect
that can aid sleep.
Valerian
root is also one of the major standbys for insomnia. It is a true
sedative and can be taken in pill form before bed.
Passionflower
can be taken in a tea or in supplement form. It reduces anxiety and
aids sleep by cutting down on the depletion of serotonin.
Tryptophan
and other amino acids
Tryptophan,
an amino acid found in high-protein foods, induces sleep because it
converts to serotonin in the brain. The serotonin causes sleepiness.
Turkey, bananas, avocados, dates, collard greens, turnips and
potatoes are several foods that contain significant amounts of
tryptophan.
Milk
contains tryptophan and calcium, another sleep aid, which accounts
for the tradition of drinking warm milk to help sleep. If you use
milk as a sleep aid, stick to skim. Digestion of fatty dairy foods is
difficult on your body and might negatively affect your sleep.
Theanine,
another amino acid, causes relaxation without diminishing alertness.
Decaffeinated green tea contains theanine.
Minerals
Calcium
and magnesium are natures tranquilizers. They are available through
pills or liquid supplements and in many foods.
A
tablespoon of liquid calcium with magnesium and vitamin D taken about
45 minutes before bedtime makes for a great sleep aid. Some sleep-aid
supplements contain calcium and magnesium.
If
you are deficient in these essential minerals you may experience
nervousness and restlessness that keep you from sleeping.
Other
supplements
5-HTP
(5-hydroxytryptophan), is a supplement that is one step closer in the
process by which tryptophan turns into serotonin in the brain. It
causes sleepiness more quickly and with less work for the body than
tryptophan.
Melatonin
is a sleep-inducing hormone that is produced naturally by the pineal
gland. People with serious sleep troubles may benefit from taking
melatonin supplements, but doses should start low.
GABA
Calm is a supplement that helps calm the mind. It helps keep
distracting or worrying thoughts from keeping you awake.
Hyland's
Calms Forte is a homeopathic supplement that contains botanicals such
as passionflower and chamomile. It aids sleep without side effects,
but again, the manufacturer warns that before you take the supplement
you ask a doctor if you are pregnant or nursing. You should also
consult a physician if symptoms persist for more than seven days or
worsen.
© 2006 The
Post-Standard. Used with permission.
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