Have you ever noticed that, as a rule, children sleep better than adults? I have spent the last week with a five-year old girl and an eight-year old boy. Once they get their bedtime story and put their heads down to sleep, they are out cold. We have probably seen this many times in our life: children passed out in their parents' arms; children sleeping on a couch in a room full of people. Not all children are like this all the time of course, but in general, the rule holds.
Why is this? Why do children sleep better than adults? Answers coming out of innovative areas of neurology and bio-psychology indicate that due to stress, lack of exercise, poor nutrition, and in particular the use of stimulants (coffee, tobacco, alcohol, prescription drugs, recreational drugs) adults are experiencing neurotransmitter imbalances and disturbed neurotransmitter receptor sites that are translating into poor sleep. On the other hand, children -- especially well-fed, well-loved children and breast-fed infants -- have a healthier balance of neurotransmitters and pure neurotransmitter receptor sites and thus sleep better.
The indication is that neurotransmitters play a crucial role in sleeping and how well we sleep.
What are neurotransmitters? They are chemicals that process information transferred from neurons (nerve cells) to other types of cells. These chemicals can carry messages that calm, or messages that excite, the nervous system. Chronic anxiety and depression can occur if certain neurotransmitter levels are too high or too low.
Neurotransmitters associated with healthy sleep include:
There are three problems that can occur with these neurotransmitters that can affect our sleep:
Medical science approaches these neurotransmitter discoveries with manipulation through drugs. Natural science approaches these discoveries with more exercise (to release more calming neurotransmitters) and in particular better nutrition and innovative herbs. I prefer the natural nutrition approach, so that is what we explore here in order to create a strategy to sleep better.
The following natural two-step strategy is recommended for better sleep:
(1) Select a complete protein superfood (suggestions listed below). Take superfoods during the day as part of your diet in smoothies and as snacks. Because superfoods are known to have highly-bioavailable forms of amino acids and protein we do not need as much. Supplementing our diet with only five to 10 grams of protein from clean superfood sources is enough for each day. It is from these amino acids and protein compounds that we form healthy neurotransmitters and maintain neurotransmitter balance. For example, from volatile, heat-sensitive tryptophan, we form serotonin, melatonin (a hormone), and dimethyltryptamine (the dream molecule) all of which are associated with healthy sleeping.
(2) Select a calming herb (suggestions listed below). In the evening, as you wind down, take a calming herb. Calming herbs can help clear clogged or damaged neurotransmitter receptor sites. They can also increase the production of healthy neurotransmitters.
Some Popular Complete Protein Superfoods (friendly for vegans, vegetarians, and omnivores):
Goji Berries: An easy high-protein snack that tastes great. The goji berry is a 100 percent natural, real food.
Chia seeds: These should be soaked in pure water for at least 15 minutes until they "gel" up. Heating this gelatin-like chia seed water creates a wonderful alternative to oatmeal. Add honey and berries. Chia is a wonderfully-rich, complete, non-stimulating protein source that is gentle on digestion. The greatest runners in the world (The Tarahumara Native Americans) rely on chia as their primary protein source.
Hempseed protein: Another increasingly-popular, complete protein source that is free of stimulants.
Rice Protein: Rice protein is hypo-allergenic (friendly to those with allergies) and easy to digest. Rice protein tastes a little chalky, but when blended in a smoothie this taste disappears.
Calming Herbs: Passionflower tea (two to three cups) or Passionflower powder in capsules (2,000-5,000 mg): Passionflower is usually used for calming an excited nervous system. Internet and book research indicates that ingesting passionflower can increase levels of the sleep-friendly neurotransmitter GABA. Passionflower blocks the monoamine oxidase digestive enzyme and as a result can have a positive effect on dopamine, norepinephrine, and serotonin.
Chamomile tea (two to three cups): Chamomile is a time-proven, effective, calming herb that can be safely used by children and adults alike. Chamomile tea is used regularly worldwide for insomnia, irritability, and restlessness.
Reishi Mushroom tea (two to three cups) or Reishi mycelium powder in capsules (2500-5000 mg): Reishi is well-known in Chinese medicine to great feelings of "well being" and spiritual calm. This is a personal favorite. Reishi mushroom is also high-regarded for assisting our immune system health.
St. John's Wort tea (two to three cups) or St. John's Wort extract powder in capsules (300-1000 mg): This common, yellow-flowered herb has become an important part of the new surge of interest in natural medicine. It has a long history of use dating back to the ancient Greeks. Scientific research has demonstrated that it can help relieve chronic insomnia and mild depression. Because this herb can sensitize the skin to sunlight, take it in the evening after the Sun has set.
*Special note: Organic superfoods and herbs are recommended. Help save the planet by shopping organic.
David Wolfe (http://www.davidwolfe.com) is the author of five bestselling books including Eating For Beauty, Superfoods, The Sunfood Diet Success System, Naked Chocolate, and Amazing Grace as well as numerous bestselling audio and DVD programs including The LongevityNOW Program.
Follow David Wolfe on Twitter: www.twitter.com/@DavidWolfe
Thank you once again for a very informative article. I have many friends who are hooked on prescription sleep aids and suffering . I will happily send them your article.
I attended the Sustainable Industries Economic Forum featuring Paul Hawkens and Arianna Huffington. in Santa Monica, CA....She is brilliant and an amazing speaker. I love the Huffington Post and I am thrilled to see your articles here...hope to see more in the future!
Best always, Nicole
One other "supplement" that can help reduce stress, according to Dr. Oz and others, is the Passion Flower tincture, placed in water or tea. The claim is that it's as effective as some medications designed for this purpose.
For my money, rather a natural herb tincture than a pharmaceutical drug!
Yep.
Jgarma
www.GarmaOnHealth.com
Our ancestors synchronized their sleep habits to natural light. In particular, the release of melatonin by the pineal gland is stimulated by darkness, and melatonin can contribute to normal sleep patterns. Many of us stay awake in a bright environment until bedtime, not giving the gland much time to adjust to darkness and begin melatonin production. Recent studies have shown that it is the blue portion of the visible light spectrum that shuts off melatonin production.
Enterprising companies have developed blue-light blocking eyeglasses and light bulbs that can be used indoors for, say, three hours prior to bedtime to acclimate the pineal gland to darkness. The other portions of the light spectrum do not appear to suppress this hormone production.
Imagine a lifestyle habit that increases alertness, boosts creativity, reduces stress, improves perception, stamina, motor skills, and accuracy, helps you make better decisions, keeps you looking younger, reduces the risk of heart attack, elevates your mood, and strengthens memory. The answer is a daily nap. Research studies continue to show physiological benefits from naps, and I try to nod off for 15 to 30 minutes in the early afternoon. Dr. Sara Mednick has researched and written extensively on the subject.
When considering a magnesium supplement, think magnesium taurate. Taurine actually exhibits some of the same relaxation properties as magnesium, and they complement each other in the body.
Roy Mankovitz, Director
http://www.MontecitoWellness.com
http://www.prlog.org/10370276-two-clinical-studies-discover-natural-sleep-sedative-more-powerful-than-drugs.html
Almost all the goji berries commercially available in the US are from China. Unless they are CERTIFIED organic (extremely rare) they are heavily dosed with both pesticides and fungicides. Some Western resellers may state that their wolfberries are organically grown when in fact they are not. The Green Food Standard in China is really only a farm training for rural farmers.
Further, many containers of goji berries have been seized by the US gov't for having too much insecticide and fungicide residue, even beyond conventional allowances. Because of all of this, the health food store where I work no longer carries them.
The protein content of goji berries is about 12%, whereas the carb content is over 68%, with only a fraction of that being fiber. In other words, lots of sugar.
Vegetables, fruits, nuts and seeds.
The body takes care of the rest.
Peace ON
Nice to see Huff Post getting more quality and unique writers.
I own 2 of your books Mr. Wolfe, And was inspired to raw food from reading
Nature's First Law. Too bad that book is out of print.
I'll be forwarding this article to my Psych professor.