Nutritional Sleep Solutions

Andrea Bartels, B.A., NNCP, RNT

Registered Nutritional TherapistNatural Nutritional Consulting Practitioner

Sleep, Nutrition and Lifestyle

• Why sleep?• Why can’t I sleep?• What dietary habits interfere with sleep?• What nutritional imbalances are associated

with insomnia?• What foods can help me sleep better?• What natural supplements may be used?• What lifestyle strategies may help me sleep?

Why you Need It

Adequate sleep is required for the prevention of

• Cancer• Diabetes• Heart disease• Depression • obesity

Source: NIH

Shift workers, Blindness, Sleep and Cancer: Facts

• Cancer is significantly higher in shift-workers than in people working only during daylight hours

• Blind women have significantly lower rates of breast cancer compared to women who can perceive light

Source: Sat Dharam Kaur, N.D. The Complete Natural Medicine Guide to Breast Cancer.

Importance of Sleep

• Proper cognitive function• alertness• production of serotonin• production of melatonin• proper immune function• healthy libido• maximize productivity• healthy attitude and outlook

Insomnia= poor quality and/or insufficient sleepIncludes:• difficulty falling asleep• difficulty staying asleep• Early waking• Awakening unrefreshed

Why Can’t I Sleep?

1. Mental/Emotional Stress• These cause insulin and cortisol release• Will cause some individuals to ‘medicate’ with food

2. Physiological/chemical reasons for insomnia• neurotransmitter imbalances• hormone imbalances• dietary imbalances

Common Health Conditions Associated with Insomnia

• depression• allergies• hypoglycemia/diabetes II• Cancer• Inflammatory (pain) diseases• any chronic health condition

Nutritional SolutionsFor Insomnia

Serotonin: Vital for Sleep

• a calming brain chemical• makes us feel relaxed, content• diet and exercise influence levels• deficiency associated with clinical

depression

Boost Serotonin with B-6

• Necessary for serotonin production

Highest food sources of B-6:tuna, haddock, avocadoes, bananas, chicken, green

peas, potatoes, walnuts and wheat germ

Eat Tryptophan-rich Foods

• an essential amino acid found in protein-rich foods

• a precursor to serotonin• eat in combination with starch for best

results!

Tryptophan-rich foods

• Cottage cheese• Halibut• Turkey• Chicken• Tuna• Salmon

• Cashew nuts• sunflower seeds• pumpkin seeds

Carbs: The Rocket Fuel

• carbs stimulate insulin, a “rocket fuel” that helps tryptophan get into the brain

• meals and snacks containing combos of carbohydrate and protein promote relaxation and contentment

Good Foods for Sleep

• complex carbohydrates: potatoes, grains, cereal and milk/soymilk

• nuts and seeds or nut butters• milk (if no allergy is suspected)• dried figs, ‘new’ bananas• turkey, tuna, chicken• enjoy these together at the evening meal or as

a SMALL snack 1 hour before bed

Avoid Large Quantities ofTyramine at Dinner

• tyramine is a naturally-occurring amino acid in our foods

• migraine sufferers especially vulnerable• tyramine-rich foods activate norepinephrine, a

brain stimulant• sources: aged cheeses, dark chocolate, cured

meats (for ex. ham), fermented beverages, sauerkraut, ripe bananas (black spotted), avocado

Insomnia, Hyperactivity and Allergy

• Some substances trigger hyperactive brain in susceptible individuals

Most common offenders:• chocolate• artificial colours and flavours• sugar• even dust, mould and yeast can affect sleep

Insomnia and Allergies

• Cerebral allergy: inflammation in the brain leads to changes in behaviour or perception

• may cause hyperactivity, anxiety, depression by interfering with neurotransmitter balance

• experiment: eliminate milk products, gluten, yeast, artificial colours, sweeteners, flavours, MSG, sugar and chocolate for minimum 10 days

Insomnia and Hypoglycemia

• Low blood sugar triggers release of stimulating hormones, ie. adrenaline, cortisol, glucagon, etc.

Nocturnal Symptoms:• wake up starving in middle of the night• cannot sleep until food is eaten

Dietary Changes for Preventing Nocturnal Hypoglycemia

•Remove concentrated dietary sugars, juices•Reduce caffeine use•Eat smaller meals more often•Never eat carbs alone•Combine protein, fat and carbs at every meal and snack•Include fibre with bedtime snack•Minimize size of snack

Over-eating

• don’t stuff yourself• finish eating supper at least 2 hours before

bedtime• if you must snack, tryptophan-rich foods are

OK--just a bite!

Avoid Stimulating Herbs in the P.M.

• Ginkgo Biloba• Ginseng (Korean/panax/red/white)• Gotu Kola• Ephedra (Ma huang)• Cayenne

Natural Supplements as Sleep Aids

Calcium and Magnesium

• deficiency associated with insomnia and muscle cramping, twitching

• vital to proper nerve signal transmission• 1:1 ratio of Cal-Mag with vitamin D• Extra magnesium, to bowel tolerance– Recommended: magnesium glycinate

B-6 Supplementation

• 100 mg of vitamin B-6 taken with evening snack

• also take a B complex or multivitamin also (at mealtime), ie. 25 or 50 mg

• good dream recall associated with satisfactory supply of B-6

Some EffectiveHerbal Supplements

Important: Please consult with your pharmacist before beginning to take any of the following natural

sleep aids. They may interfere with your prescription medications.

5 H-T-P

= 5 Hydroxy-tryptophan• boosts serotonin production• shortens time to fall asleep and reduces number of

awakenings• increases REM and deep sleep (phase 3)• take 50-100mg w/fruit (or other carbohydrate) • 1 hr. before bed

• do not take with prescription anti-depressants!

Melatonin

• Neurotransmitter produced by pineal gland, initiated by pure darkness

• regulates sleep-wake cycles (circadian rhythm); anti-oxidant

• suppressed by artificial light• Increases sleep time• Reduces time to fall asleep

Melatonin

• helps increase serotonin levels• use lowest effective dose possible (start with

half of 1 mg tablet, before bed)

• Note: excess will produce ‘grogginess’ in the a.m.

L-Theanine

= amino acid extracted from green tea• helps contribute to a feeling of relaxationthrough generation of alpha brain waves• reduces cortisol levels• clinically proven to improve quality of sleep• dosage: 100mg 3x daily away from food

Gentle Relaxant Herbs

• chamomile• catnip • skullcap• valerian• lemon balm (melissa)• look for herbal tea blends formulated for

sleep and relaxation

Lifestyle Habits to Change

Too little exercise may prevent sleep

• exercise uses up energy• exercise relaxes muscles• exercise releases serotonin-- calming the brain and muscles

Avoid Stimulant Drugs

• caffeine (8 hours before bed)• nicotine• some anti-histamines (check labels!)• some prescription drugs (ask pharmacist)• “diet” pills, ie. “thermogenic aids”

Alcohol is NOT the Answer

•Beer, wine and other alcoholic drinks will deplete serotonin

•alcohol is a diuretic and will deplete B vitamins

•dehydrating

•habit-forming

•liver-UNfriendly

Over-exertion

• physical and mental • causes release of stress hormones, adrenalin

(stimulant!) and cortisol• can take hours to wear off

• Solution: obtain exercise early in the day, but avoid intense activities in the evening

Get Natural Light• During awake hours get outside if workplace

has no windows

• Will help set circadian rhythm pattern telling the body that low lighting is signal for sleep

Sleep in Total Darkness

• Eliminate sources of light during sleep hours• Wear an eye pillow or mask to block light

• This increases production of melatonin and serotonin

And Lastly....

• Avoid day-time napping• Instead: retire to bed early

Old adage:• “Early to bed and early to rise makes one

healthy, wealthy and wise”

Conclusion

Diet and lifestyle modifications can enhance your chance of a good night’s sleep.

Thanks for attendingNutritional Sleep Solutions

Andrea Bartels B.A., NNCP, RNT