Insomnia, a sleep disorder in which a person has trouble falling asleep, staying asleep, or waking up too early, is the most commonly reported sleep disorder facing millions of people today. Although insomnia is more common among elderly people and women, insomnia affects many adults and even children. Although we all encounter occasional problems sleeping, losing a couple of zzz’s can be a much more serious issue than it sounds. Sleep disorders and sleep deprivation are important, yet unmet, public health problems. Prolonged sleep deprivation has been associated with cancer and a host of other mood and physical issues that affect quality-of-life, and ultimately cost billions of dollars annually in the US alone.

One of the fastest growing categories of prescription drug spending in recent years is for medications to help people sleep. These prescription medications are not only addictive, but have lead to unsafe side effects in many circumstances. As an alternative, there are various food components, nutrients, and botanicals that can have positive effects on sleep.

Foods/Nutrients

High glycemic index carbs

DHA (fatty acid)

Tryptophan (amino acid)

Soy isoflavones

Vitamin B complex

Thiamin (Vitamin B1)

Folate (B vitamin)

Iron

Calcium

Magnesium

Zinc

Botanicals

Melatonin

Valerian

Chamomile

Lavendar

Tryptophan is a precursor to serotonin, a sleep-inducing agent produced in the brain. Dietary carbs are known to increase the concentration of tryptophan, an amino acid, in the brain. In addition, serotonin can be converted to melatonin, another important sleep factor. More tryptophan reaches the brain when carbs are consumed because absorbed glucose derived from the carb-containing meal stimulates the secretion of insulin from the pancreas. Higher blood insulin levels indirectly promote the transfer of tryptophan across the blood-brain barrier. Certain carb foods called “high glycemic index” carbs are digested more quickly and cause a faster and greater rise in blood glucose and insulin concentration.

Docosahexaenoic Acid (DHA), an Omega-3 fatty acid found in high levels in certain fish, has effects on the developing fetal nervous system. Mothers consuming more DHA may have babies with more mature sleep patterns.

Soy Isoflavones are important natural phytoestrogens that can have positive estrogenic effects to reduce some symptoms of menopause, such as hot flashes. This has a potentially important effect on sleep in older women because 40% of postmenopausal women attribute their sleeping difficulties to hot flashes.

B Vitamins may also be very important for a good night’s sleep. Leg cramping at night is often found as a cause of poor sleep in the elderly. B-complex vitamin supplements can reduce leg cramping, and may also play a role in Restless Leg Syndrome, a neurosensory disorder that usually begins in the early evening and often prevents a person from falling asleep.

Iron deficiency anemia is important to prevent to optimize long term sleep quality. Proper iron status may also be important to prevent Restless Leg Syndrome.

Melatonin is a hormone produced nocturnally by the pineal gland in the brain. This hormone serves as a circadian time cue and sleep-anticipating signal in humans. With age, melatonin production declines and the prevalence of sleep disorders, particularly insomnia, increases.

Valerian (Valeriana officinalis) is a perennial plant that has mild sedative and anxiolytic properties. The root of the plant is used in supplements and has a bitter smell and taste.  Although widely studied, the mechanism of action of valerian remains unknown. It is usually most effective for sleep disorders, anxiety, restlessness, and muscle relaxation when taken every day for at least three weeks or more.

Chamomile (Matricaria chamomilla) has a relaxing effect on the body. Besides helping with sleep, its calming effect is used as a popular remedy for nervous stomach, menstrual cramps, and other common problems often related to stress.

Lavender (Lavendula angustifolia) is an herb known to have a soothing effect on the psyche, therefore inducing calm and promoting sleep.