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| and lower body temperature, which encourages sleep. Hot water initially heats up the body, but after stepping out of the tub the body cools down. |
| Nutrition And Lifestyle For Insomnia |
| The hormone melatonin in supplement form does not work for everyone; in some cases it worsens rather than improves sleep. Although it may not resolve poor sleep patterns, taking 13 mg an hour or two before bedtime can increase time spent in the beneficial REM state. So far, melatonin seems a safer bet than sleeping pills, but its use is so new, we cannot be sure of potential side effects. A mere 40 years ago, its existence was unknown, and melatonin has only been used for a couple years as a sleeping aid. We know more about its safety for short-term compared to long-term use, so it's best to use it for only a few weeks at a time. Since it is a hormonal drug, it is important to discuss its use with a physician before taking it. More than one mg can increase symptoms of fatigue, depression and headaches in some, and continued use sometimes lowers sex drive and estrogen production. |
| The best natural sources of melatonin are oats, sweet corn and rice. Ginger, tomatoes, barley, bananas and Japanese radishes are also good. You can also increase your intake of tryptophan to boost serotonin and melatonin. Cottage cheese, pumpkin seeds, turkey, chicken and especially soy foods are loaded with tryptophan, and eating carbohydrates at the same time assist its entry into the brain. Cow's milk, peanuts, almonds and brewer's yeast are other relatively good sources of tryptophan with spirulina the most potent (although it energizes many people too much |
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