Nutritional Sleep Solutions

Transcription

1 Nutritional Sleep Solutions Andrea Bartels, B.A., NNCP, RNT Registered Nutritional Therapist Natural Nutritional Consulting Practitioner

2 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?

3 Why you Need It Adequate sleep is required for the prevention of Cancer Diabetes Heart disease Depression obesity Source: NIH

4 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.

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

6 Insomnia = poor quality and/or insufficient sleep Includes: difficulty falling asleep difficulty staying asleep Early waking Awakening unrefreshed

7 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

8 Common Health Conditions Associated with Insomnia depression allergies hypoglycemia/diabetes II Cancer Inflammatory (pain) diseases any chronic health condition

9 Nutritional Solutions For Insomnia

10 Serotonin: Vital for Sleep a calming brain chemical makes us feel relaxed, content diet and exercise influence levels deficiency associated with clinical depression

11 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

12 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!

13 Tryptophan-rich foods Cottage cheese Halibut Turkey Chicken Tuna Salmon Cashew nuts sunflower seeds pumpkin seeds

14 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

15 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

16 Avoid Large Quantities of Tyramine 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

17 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

18 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

19 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

20 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

21 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!

22 Avoid Stimulating Herbs in the P.M. Ginkgo Biloba Ginseng (Korean/panax/red/white) Gotu Kola Ephedra (Ma huang) Cayenne

23 Natural Supplements as Sleep Aids

24 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

25 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

26 Some Effective Herbal 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.

27 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 mg w/fruit (or other carbohydrate) 1 hr. before bed do not take with prescription anti-depressants!

28 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

29 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.

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

31 Gentle Relaxant Herbs chamomile catnip skullcap valerian lemon balm (melissa) look for herbal tea blends formulated for sleep and relaxation

32 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

33 Avoid Stimulant Drugs caffeine (8 hours before bed) nicotine some anti-histamines (check labels!) some prescription drugs (ask pharmacist) diet pills, ie. thermogenic aids

34 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

35 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

36 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

37 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

38 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

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

40 Thanks for attending Nutritional Sleep Solutions Andrea Bartels B.A., NNCP, RNT