| |
Sleep
and Diet: Eating to Sleep Well
from -Reader's
Digest.com
Do you dream of a good night's sleep? Try our tips tonight and
learn how your diet may affect your sleep patterns.
What makes us sleep?
Herbs and Hormones
Many herbs are said to be useful for inducing sleep; one of the
most popular and reliable is valerian. Its qualifications as a
sedative have been supported by research demonstrating that active
ingredients in the valerian root depress the central nervous system
and relax smooth muscle tissue. Valerian that is brewed into a
tea or taken as a capsule or tincture can lessen the time it takes
to fall asleep and produce a deep, satisfying rest. It does not
result in dependency or cause a “hungover” feeling.
Valerian is not recommended for use during pregnancy or breast-feeding,
since it has not been studied for these conditions. Other herbal
remedies that have been suggested for sleep problems include teas
made of chamomile, hops, lemon balm, and peppermint, but there
is not much evidence that they work.
The Role of Melatonin
A hormone produced by the brain, melatonin is instrumental in
regulating the body's sleep-wake cycle. Researchers think that
it may control the onset of puberty, a woman's menstrual cycle,
mood, and the release of growth hormones. Melatonin can alleviate
insomnia, although in some cases it has caused disturbed sleep
(melatonin supplements are available in the United States, but
their sale is not allowed in Canada). When taken correctly, it
can prevent jet lag, but the many other claims for melatonin --
for example, that it can prevent cancer, boost immunity, and forestall
aging -- are unproved.
Melatonin appears to be safe when it's
taken in small amounts to overcome a temporary bout of insomnia.
But experts caution against taking large doses or long-term use
because of melatonin's potential side effects, which include grogginess,
depression, and sexual dysfunction. Melatonin should not be taken
by women who are attempting to conceive, pregnant, or breast-feeding;
nor should it be administered to children or used by anyone with
severe allergies, mental illness, rheumatoid arthritis or other
autoimmune diseases, and lymphoma and certain other types of cancers.
|
