Subject: Sleep Enhancing Supplements




The following are specific nutritional supplements known to aid sleep:

Calcium, especially when contained in food, has a sedative effect on
the
body. A calcium deficiency in the body causes restlessness and
wakefulness. For adults, doses of approximately 600 milligrams of
liquid
calcium have been shown to have a relaxing effect.

Dosage: 1,500-2,000 mg daily, in divided doses, after meals and at
bedtime.

Magnesium, in doses of approximately 250 milligrams, can help induce
sleep. Magnesium deficiency is responsible for nervousness that
prevents
sleep. Magnesium-rich foods include kelp, wheat bran, almonds,
cashews,
blackstrap molasses, and brewer's yeast.

Dosage: 1,000 mg daily.

Note: The lack of calcium and magnesium can cause leg cramps during
the
night. Calcium and magnesium produce calming effects on the brain.
They
are essential for normal sleep. Calcium and magnesium taken 45 minutes
before bedtime have a tranquilizing effect. Use a 2:1 ratio, such as
500
mg of calcium and 250 mg of magnesium in tablet or capsule form.

The B vitamins are known to have a sedative effect on the nerves.

Vitamin B6 supplements of 50 to 100 milligrams/day can help to prevent
insomnia. A tablespoon or two of nutritional yeast is an excellent
Source of vitamin B6. Stir it into a glass of juice.

Vitamin B12 is another important supplement for treating insomnia. 25
milligrams of vitamin B12, supplemented with 100 milligrams of
pantothenic acid (B5) can serve as an effective anti-insomnia vitamin
regimen. The pantothenic acid (vitamin B5) is good for relieving
stress.
The best food sources of the B vitamins are liver, whole grains, wheat
germ, tuna, walnuts, peanuts, bananas, sunflower seeds, and blackstrap
molasses.

Inositol enhances REM sleep. Take 100 mg daily, at bedtime.

Chromium is often effective for someone with a blood sugar problem
that
is keeping them awake at nights. Brewer's yeast is a good source of
Chromium. If you prefer supplements, take 250 to 500 micro- grams
twice
a day.

Tryptophan (L-tryptophan)

Tryptophan is an amino acid that plays a key role in the repair of
protein tissues and in creating new protein. In the brain, tryptophan
is
converted into serotonin, a natural sleep-inducing chemical. It also
enhances the brain's ability to produce melatonin, the hormone that
regulates your body's natural inner clock.

L-tryptophan is found in foods such as milk and turkey. Tryptophan
supplements were banned in the United States by the FDA after a
contaminated batch from a Japanese manufacturer was suspected of
causing
a serious blood disease in several people. There is no risk associated
with eating tryptophan-rich foods. It is a key amino acid for sleeping
problems.

Clinical studies showed that L-tryptophan produces only modest effects
in the treatment of insomnia. Not everyone who takes it for this
purpose
experiences the results they seek. People have to take relatively high
doses of the substance (doses less than 2,000 mg are generally not
effective). More importantly, research showed that L-tryptophan can
reduce REM sleep while increasing the time spent in non-REM sleep.

Phosphatidylserine

Phosphatidylserine is an amino acid that helps the brain regulate the
amount of cortisone produced by the adrenals. It is helpful for those
who cannot sleep because of high cortisone levels, usually induced by
stress. Cortisone is usually at high levels in the morning, for
wakefulness. It is found to be high in people with high stress at
night
that prevents them from sleeping.

Serotonin

Serotonin is an important initiator of sleep. Our body makes serotonin
from the amino acid tryptophan. Taking tryptophan will raise serotonin
levels and promote sleep. Tryptophan is more effective for cases of
sleep-onset insomnia, since its greatest effect is to shorten the time
required to get to sleep.

More effective than tryptophan is 5-hydroxytryptophan (5-HTP), a form
of
tryptophan that is one step closer to serotonin administration. 5-HTP
has also been found, in several double-blind clinical studies, to
decrease the time required to get to sleep and to decrease the number
of
awakenings. To increase the sedative effects of 5-HTP, take it with a
food high in carbohydrate such as fruit or fruit juice near bedtime.

5-HTP increases the REM sleep by about twenty-five percent while
simultaneously increasing deep-sleep Stages 3 and 4, without
increasing
total sleep time.

It is important to maintain adequate levels of vitamin B., niacin, and
magnesium when using 5-HTP, as these nutrients serve as essential
cofactors in the conversion of 5-HTP to serotonin.

Melatonin

Melatonin is a hormone secreted naturally by the pineal gland.
Melatonin
is the sleep hormone. It is said to induce sleep without any negative
side effects. Melatonin is secreted mainly at night. Melatonin is
found
naturally in plants and in algae.

In several studies, supplementation with melatonin has been found
helpful in inducing and maintaining sleep in both children and adults,
for both people with normal sleep patterns and those suffering from
insomnia. It is also useful in banishing jet lag.

However, it appears that the sleep- promoting effects of melatonin are
most apparent only if a person's melatonin levels are low. In other
words, taking melatonin is not like taking a sleeping pill or even
5-HTP. It will only produce a sedative effect when melatonin levels
are
low. Melatonin appears to be most effective in treating insomnia in
the
elderly, as low melatonin levels are common in this age group.

Safety: Studies of melatonin's safety are limited, with isolated
reports
of exacerbation of depression, fatigue and restriction of coronary
arteries.

Do not take melatonin supplement if:

bullet <http://www.holistic-online.com/_themes/nature/nabull1.gif>
You are pregnant or breast-feeding.
bullet <http://www.holistic-online.com/_themes/nature/nabull1.gif>
You are under the age of 35.
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You are suffering from cancer of the blood or immune system.
bullet <http://www.holistic-online.com/_themes/nature/nabull1.gif>
You have kidney disease.
Melatonin supplementation can disrupt the normal circadian rhythm. In
one study, a daily dosage of 8 mg a day for only four days resulted in
significant alterations in hormone secretions.

Synthetic melatonin may be safer than melatonin from animal sources.

Dosage: Start with 1.5 mg daily, taken 2 hours or less before bedtime.
If this is not effective, gradually increase the dosage until an
effective level is reached (up to 5 mg daily).

5-HTP

5- HTP provides the quickest, most effective, and most consistent
overall results in treating insomnia. it is an effective alternative
for
dealing with sleep problems in a safe and natural way compared to
sleep
medicines. 5-HTP improves the quality of sleep. More importantly,
clinical studies show that 5- HTP is also useful in the treatment of
sleep disorders other than insomnia.

5-HTP increases REM sleep significantly (typically by about 25
percent)
while simultaneously increasing deep sleep stages 3 and 4 without
increasing total sleep time. 5- HTP accomplishes this by shortening
the
amount of time you spend in sleep stages 1 and 2, which in certain
ways
are the least important stages of the cycle. The higher the dose, the
more time spent in REM.

By shifting the balance of the sleep cycle, 5-HTP makes sleep more
restful and rejuvenating. Instead of waking feeling tired, worn out,
and
"hungover," people taking 5- HTP feel vibrant, well rested, and ready
to
take on the challenges of the day. When we sleep more deeply and dream
more efficiently, we wake in the morning with our physical and
psychological batteries fully charged.

The impact of 5-HTP on sleep stages is dose-related; taking higher
doses
produces a somewhat greater impact. In most cases, the lower dosage is
adequate. Higher doses may lead to a greater number of disturbing
dreams
and nightmares due to abnormally prolonged REM sleep. It can also lead
to mild nausea.

Recommended Dosage: Take 100 to 300 mg, thirty to forty-five minutes
before retiring. Start with the lower dose for at least three days,
then
consider increasing the dose if results are not what you expected.

See Also: Melatonin
<http://www.holistic-online.com/Remedies/Sleep/sleep_ins_melatonin-
and-5
HTP.htm> and 5-HTP

Daily Dosages Summary:

Most Important
Calcium: 1,000 - 2,000 mg daily, in divided doses, after meals and at
bedtime.
Magnesium: 500 mg - 1,000 mg daily.
Vitamin B complex: 100 mg

Helpful
Niacin: 100 mg at bedtime
Extra pantothenic acid (vitamin B5): 50 mg daily.
Melatonin: Start with 1.5 mg daily, 2 hours or less before bedtime. If
this is not effective, gradually increase the dosage until an
effective
level is reached (up to 5 mg daily).
or (preferred) 5-HTP 100-300 mg 30-45 minutes before bedtime.
Inositol - 100 mg daily, at bedtime.