The ABC's of Zzzzz
Remedies Magazine, March 2006
One or two sleepless nights can leave us all a little cranky.
But when those nights become the rule for a month or more, we're staring into
the sleepy eyes of insomnia, a frustrating, all-too-common condition for at
least 40 million Americans. That means roughly one in ten of us isn't getting
enough rest, and some estimates put it as high as one in four. Whether the
underlying cause is depression (about 50 percent of cases); medication, such as
an antidepressant; or a physical reason like heart disease or arthritis, we may
feel stretched tighter than a worn-out rubber band.
Nature's Nightcap
A key element in getting a good night's sleep is adequate levels
of the feel-good brain transmitter serotonin, often associated with the runner's
high. Ironically, sleep is also crucial for replenishing serotonin, according to
Hyla Cass, MD.
The creation of neurotransmitter serotonin begins with
L-tryptophan, which converts to 5-hydroxtryptophan (5-HTP), which, in turn,
converts to serotonin. Although L-tryptophan is no longer available as a dietary
supplement, the supplement 5-htp, is. Start with 50 mg of 5-HTP about an hour
before bedtime and increase by 50 mg daily (up to 200 mg) until you feel the
effects.
Serotonin is, likewise, necessary for the release of the natural
hormone melatonin, also known as "nature's nightcap." Because our
production of melatonin decreases after age 50, a supplemental boost of this
hormone may be enough to break the cycle of sleeplessness and re-establish a
regular sleep pattern. Melatonin is deemed safe for use over short periods of
time by the U.S. Agency for Healthcare Research and Quality. Dr. Cass recommends
1 mg of melatonin to start, two hours before bedtime, and then if necessary
increasing the dosage by 1 mg daily up to 5 mg, for no more than two weeks.
A handful of basic vitamins also aids in the important
conversion of tryptophan to serotonin. These include a balanced B complex, taken
well before bedtime, as otherwise B6 may trigger intense dreams, and at least
200 mg of vitamin C, which helps reduce stress. Lack of calcium and magnesium
can also cause wakefulness; try up to 500 mg of calcium after meals and at
bedtime (ip to 1,500 mg daily), combined with magnesium (up to 1,000 mg daily).
Herbal Help
Best taken before bedtime, herbal sleep aids can be as
reassuring as a cup of chamomile tea. With its mild sedative qualities, several
cups a day of German chamomile (Matricaria recutita) help calm the
nervous system. Valerian (Valeriana officinalis) has proved effective as
a sleep aid, too. Four recent placebo-controlled studies demonstrated improved
quality of sleep. Try 300 to 600 mg before bedtime.
The herbal remedy St. John's Wort (Hypericum perforatum)
enhances levels of both serotonin and melatonin, encouraging deep, restful
sleep. Long recognized as a remedy for depression, it also affects associated
symptoms, including insomnia. "More than 30 clinical trials have studied
the safety and efficacy of St. John's wort for clinical depression, and most
determined [it] is superior to placebo and has a safety profile superior to
pharmaceutical antidepressants," finds the Journal of Clinical
Psychopharmacology. Christiane Northrup, MD, recommends a standardized 0.3
percent formula, 300 to 330 mg, three times daily with a meal.
Kava (Piper methysticum) is an effective relaxant,
calming the emotional center of the brain and relieving stress and anxiety.
Sixty-0ne subjects in a German four-week randomized, placebo-controlled,
double-blind study experienced a significant improvement in quality of sleep.
While earlier claims of liver toxicity received much media attention, the
authors of a recent paper not that "clinical studies reporting on the
safety of kava have several shortcomings," citing an incidence rate of
hepatotoxicity that is comparable to other FDA approved drugs, and concluding
that "kava extract have a good risk-to-benefit ratio." Dr. Cass
suggests 70 to 210 mg kavalactones (the active ingredients) an hour before going
to bed, but for no more than three months. This herb should be avoided by anyone
who consumes alcohol regularly or has liver problems.
Finally, if stress is the culprit in causing sleepless nights,
take an early evening walk or a run in order to burn up some stress hormones
while simultaneously releasing feel-good endorphins. Then close your eyes and .
. . sleep.
Natural Health Hut
