Posted on 3 January 2011 - 05:17pm
A 13-year prospective study has shown that the risk of obesity was 700% higher in adults who had less sleep compared to those with average sleep duration (Hasler et al 2004). A survey on centenarians indicates these people sleep between six and eight hours daily (Georgekas 1995), with those who sleep seven hours enjoying the lowest mortality rate (Tamakoshi and Ohno 2004).
Not surprisingly, a 12-year Japanese study has shown that those who sleep longer than 10 hours daily can suffer a 200% higher risk of dying from all causes (Kojima et al 2000). Sleep should be natural and sound.
Besides exercises, there are also nutrients that have sleep-inducing effects and they are generally free from adverse side effects if consumed in dosages as recommended by your nutritional therapist.
Sleep inducer
The neurotransmitter gamma-aminobutyric acid (GABA) has a calming and stabilising effect on our brain. It promotes sound sleep patterns and helps us handle stress. Deficiency can result in anxiety, irritability and nervousness. The protein glutamine is the precursor to GABA. Food rich in glutamine include almonds, banana, whole grains, lentils, citrus fruits, spinach, potato and rice bran. Our dream state takes place during the rapid eye movement (REM) phase of sleep promoted partly by GABA.
Protein-hormone connection
Studies have confirmed that L-tryptophan can overcome difficulty in falling asleep, superficial sleep and poor dreaming (Demisch et al 1987). This amino acid increases slow wave (deep) and REM sleep. It is a precursor to the hormone serotonin, which relieves mental tension and anxiety.
Serotonin is converted by vitamin B6 to 5-HTP and then to sleep hormone melatonin (Hajak et al 1991). Food rich in L-tryptophan include peanuts, soy isolate, almonds, wheat germ, wheat bran, egg white, pumpkin seeds, sunflower seeds, Swiss cheese and seaweeds.
Vitamins
For good sleep, pyridoxine (vitamin B6) is needed. It helps us to produce as well as recall vivid dreams (Ebben et al 2002). Protein metabolism depends on adequate amounts of this nutrient. Sources of vitamin B6 include seafood, potato, banana and nuts.
Vitamin B3 also induces deep sleep by raising levels of our growth hormone secreted at night (Reimund 1991). Our body uses L-tryptophan to produce vitamin B3, which is widely supplemented to treat heart disease due to its positive effect on cholesterol levels without adversely affecting production of Co-Q10 enzyme.
Research suggests that those who consume multivitamins daily need less sleep to get by, and an optimum intake of vitamins reduces the need for longer hours of sleep (Kato et al, 1992). Wild bee pollen is considered the richest source of organic natural multivitamins /minerals, phytonutrients and enzymes.
Minerals
Muscle cramps and movements disrupt sound sleep and these problems may be overcome by consuming sufficient magnesium-rich foods such as nuts, seeds, beans, soy, bran, barley, wheat germ, spinach, seaweed, brown rice, prawn, clams and beverages such as cocoa.
Even night coughing linked to allergies may be relieved by drinking a cup of warm, thick cocoa (not chocolate) before bedtime. According to the US National Institute of Health, a daily dose of between 400mg and 600mg of elemental magnesium is needed to enjoy its various beneficial health effects, which include a significant improvement in achieving deep sleep.
Magnesium citrate is more bioavailable and well-researched compared to magnesium oxide. Excess calcium, coffee or acidic food intake cause urinary excretion of magnesium. Even a small amount of potassium intake can shorten your time taken to fall asleep (Drennan et al 1991).
Food rich in potassium include sengkuang, tapioca leaves and tomato. Both magnesium and potassium help lower one’s blood pressure too. If a person is anaemic, intake of sufficient iron-rich food can reduce the number of times he or she wakes up at night. However, iron supplements should only be taken if serum ferritin level is normal. An elevated level may indicate blood marrow disorders and this should be investigated. Iron from food sources are safer to consume and these include cashew nuts, Chinese parsley, egg yolk and organ or red meat.
A very small amount of copper in our diet can help us feel more fresh when we wake up in the morning. Food rich in copper include mushrooms, cocoa, nuts, lentils, soy bean, poultry, oysters, whole grains and prunes. Copper deficiency can be caused by an intake of excessive zinc. Such a deficiency is rare since copper is present in numerous food sources.
Enzymes
Co-enzyme Q10 reduces night awakenings and shortens the amount of sleep one requires (Tholle et al 1998). If you are on cholesterol-lowering drugs (statins), your body’s production of Co-Q10 may be significantly reduced. Several nutrients are needed by the liver to produce this precious coenzyme which protects the heart, gum and other vital organs in our body. Numerous enzymes are critical to our sleep process and our understanding of them is still at a preliminary level.
Fatty Acids
Fatty Acids
Omega-3 fatty acids such as those from flax seeds, blue green sea algae and fish oil can help induce deeper night sleep (Fagioli et al 1989). These fats and a small amount of omega-6 polyunsaturates are referred to as essential fatty acids since our body is unable to produce them and they have to come from our food sources or supplements.
Source: Sleep like a top
