Aug 29, 2013

Sleep Aids

"Here's my integrative approach to getting you to dreamland." Dr. Tasneem Bhatia

Avoid sleep killers:  Women metabolize caffeine slowly, so your afternoon beverage can keep you awake that night.  Avoid any caffeine after 3:00 p.m. (Note:  I have found I have to avoid caffeine after noon.)  An alcoholic drink may help you fall asleep, but it can wake you at 2:00 a.m.

Eating these helps you sleep:  Peanut butter on toast or yogurt and fruit.  The protein helps produce tryptophan, and carbohydrates make the tryptophan more available to your brain and leads to production of serotonin -- the relaxation chemical in the brain. 

Sit for less than 8 hours in a day.  In studies, people who do vigorous exercise sleep better.  Even exercising 10 minutes a day can help a person sleep better.

Melatonin taken before bedtime helps some people.  0.5-1 mg is the starting dose.  5-HTP, which is a precursor of serotonin, can help you stay asleep.  Dr. Bhatia recommends 100 mg about 30 minutes before bed. 

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