Alternative Medicine for Sleep, Part 1

By Dr. Ray Sahelian, MD

Natural supplements can help protect you from a wide range of health issues. But keep in mind that high doses of some herbs and supplements can make you feel alert at bedtime and cause shallow sleep. Fortunately, there are other supplements that will help you get your well-needed shuteye.

Which herbs and nutrients are effective for sleep? Below are three of the most commonly used supplements.

• 5-HTP or 5-hydroxytryptophan: This nutrient converts into serotonin, which is involved in relaxation. At night, serotonin is converted in the pineal gland to melatonin, the sleep hormone. 5-HTP is not consistent in its sleep effects, but sometimes a smaller amount than the usual 50 mg capsule can be effective. Take it on an empty stomach about an hour or two before bedtime. The capsule is easy to open, so you can use half or two-thirds of the contents. Larger amounts can cause nightmares.

• Melatonin: A sleep hormone made by the pineal gland at night, melatonin is perhaps the most consistently effective natural supplement for sleep. However, at least a third of people who try it may not find it helpful. The dosage varies between a quarter of a milligram to 3 mg. Higher dosages can cause nightmares and morning grogginess. I suggest using a third or half of a mg at first, taken one to three hours before bedtime on an empty stomach. The sustained release form is a good option.

• Tryptophan: This amino acid converts into 5-HTP, which then converts into serotonin and then into melatonin. Try taking 500 mg one to three hours before bedtime on an empty stomach. At least half of users notice a good sleep-inducing effect from tryptophan.

So which of these three supplements is best? It's a matter of personal preference. It is difficult to predict which one will be best for you until you try them all. Even then, use your supplement of choice at most three nights a week. Tolerance and dependence may develop if used nightly. And please note that dosage and timing can vary significantly among different people.

It’s Fun to Know: Fingerprints

A fetus's fingerprints form by the end of the third month of the mother's pregnancy. The unique patterns of the ridges that make up a fingerprint remain the same throughout life.

(Source: That's a Fact, Jack!)

Word to the Wise: Ambit

"Ambit" (AM-bit) - from the Latin for "to go around" - is an area in which something acts, operates, or has power or control.

Example (as used by David Papineau in The New York Times): "There was little to suggest [Karl Popper's] future eminence until he came within the ambit of the Vienna Circle, the renowned group of philosopher-scientists whose mission was to replace traditional metaphysics with the clean worldview of modern science."

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These articles appear courtesy of Early to Rise [Issue #2330, 04-15-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.