The quality and depth of sleep can be measured with sleep monitoring equipment I used a Withings Aura to measure the amount of REM sleep I was getting each night. But people need to know that even things over the counter can be harmful." She points to kava (related to severe liver damage) and l-tryptophan (associated with a rare and fatal muscle-jellifying disease called Eosinophilia-myalgia syndrome) as drugs to treat with special caution. "There are effective prescription medications," she notes, "but they are associated with negative side effects. Given some patients' concern with prescription drugs, Makekau understands the desire for alternatives, but stresses caution. That being said, I generally tell my patients that if they find a sleep aid anecdotally to be helpful and not harmful, I don't see anything wrong with it." "The studies that are out there, particularly on valerian and chamomile, are limited and small in number, and the results are inconclusive. "The bottom line is that the available alternatives are not really rooted in science," she says. Shanon Makekau, medical director of the sleep laboratory at the Hawaii Permanente Medical Group, about supplements like valerian root, melatonin, and tryptophan, and whether they have any legitimate medical value. Melatonin supplements are well known for their ability to combat insomnia.I asked Dr. Melatonin secretion may be disrupted by aging, hormonal changes, and night-time exposure to light, among other things. Melatonin- is a hormone naturally produced by the body to regulate circadian rhythm (sleep-wake cycle). Pyridoxal 5-phosphate is the preferred, metabolically active form of B-6 used in higher quality nutritional supplements. B-6 – dependent enzymes assist in the biosynthesis of the important neurotransmitters GABA, dopamine, serotonin, epinephrine, and norepinephrine. ![]() Vitamin B-6 (Pyridoxal 5-phosphate) – is a water-soluble B vitamin that performs many functions in the body. D-Calcium pantothenate is the preferred, metabolically active form of B-5 used in higher quality nutritional supplements. Vitamin B-5 is used by the body to manufacture, among other things, coenzyme A which is an important compound for energy metabolism and the production of fatty acids, cholesterol, and the neurotransmitter acetylcholine. Vitamin B-5 (D-Calcium Pantothenate) – is a water-soluble B vitamin with numerous biological roles. 5-HTP should not be taken concurrently with pharmaceutical anti-depressants unless otherwise directed by your healthcare practitioner. In addition, the lowest possible dose should be used first and the dose should be titrated up slowly. 5-HTP should always be used under the supervision of a healthcare practitioner. Many conditions have been shown by studies to be helped by 5-HTP supplementation, including insomnia, depression, fibromyalgia, obesity by reducing appetite), and headaches. 5-HTP is not found in food sources, the body manufacturersĥ-HTP from tryptophan, an amino acid found in dietary protein. Research has shown that glycine can subjectively and objectively improve sleep quality.(vi) In a study where people’s sleep was restricted, glycine also reduced daytime sleepiness.(vii)ĥ-HTP – stands for 5- hydroxytryptophan, and is used by the body to make serotonin. ![]() Glycine is also thought to promote a sense of well-being and reduce anxiety. It has been used to protect brain cells after ischemic stroke. L-Glycine – is a non-essential amino acid. (iv) Taurine is can be used to enhance sleep quality. In animal studies, application of taurine with GABA, or taurine with glycine produced stronger effects than taking either glycine or GABA alone. GABA is a sedating, inhibitory neurotransmitter. L-Taurine – is an essential amino acid is a GABA-receptor agonist, meaning it produces a GABA-like effect in the body. Fenibut has been studied for its ability to prevent the negative effects of sleep deprivation, namely protecting the adrenal glands and reducing cognitive and emotional disorders caused by lack of sleep.(i) It has also been researched for its ability to reduce anxiety.(ii) Phenibut is commonly used in Russia to improve anxiety, sleep disorders, depression, post-traumatic stress disorders, and more.(iii) This anxiety-reducing and a cognition-enhancing agent is also called phenibut or fenibut. ![]() 4-amino – 3-phenyl butyric acid- Research has shown that 4-amino-3-phenyl butyric acid crosses the blood/brain barrier, and it can also be absorbed more efficiently than GABA (gamma-aminobutyric acid).
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