Insomnia

Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

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conan_0822 Posts: 441 Joined: 2006/11/23	2006/11/28, 08:56 AM Are there any diet changes I could make to help with my insomnia? What about exercises? I've been weight training 6 days a week and I don't drink soft drinks, only water!! I usually have troubles going to sleep, typically up until 1-3AM. And even after falling asleep I wake up about every hour. Last night was a bit different and extreme. I fell asleep at 9:30PM only to wake at 11PM and haven't been to sleep yet!! This can get really frustrating!

KC_72 Posts: 3,249 Joined: 2006/05/19	2006/11/28, 03:28 PM Have you tried a sleep aid??
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/11/28, 04:23 PM ZMA helps me somewhat
flyonthewall Posts: 1,823 Joined: 2005/01/18	2006/11/28, 04:28 PM A good diet can help as can exercise in general. The healthier you are, the better you'll sleep. Also, are you working out in the evening. I swim from 9-10pm and even though i'm exhausted when I get home, i find it very hard to fall asleep because of the adreniline in my system. I've had some success with over the counter sleep aids on the few occasions I've needed them.
	2006/11/28, 04:43 PM Melatonin...supplement...which u can buy at most chain drug stores or online.... start at 1mg and increase as needed....I have taken as high as 6mg...best not to take it constantly only as needed...it will knock you out in 30-45 min and you'll wake up refreshed....even on fairly little amount of sleep ZMA is great at improving sleep quality....
conan_0822 Posts: 441 Joined: 2006/11/23	2006/11/28, 05:56 PM Thanks for the responses. I have tried sleeping aids but with mixed results. I have herd of melantonin but am concerned because there have not been studies on long-term usage. What is ZMA??
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/11/28, 06:16 PM conan - you might this article something of interest to you. The rest is at: http://www.holisticonline.com/Light_Therapy/light_brain.htm Melatonin Melatonin is produced by the pineal gland. Scientists believe that the pineal gland and melatonin are the body's primary timekeepers-its clock and calendar-imparting information about the time of day, season of the year, and phase of life to the brain and throughout the body. Melatonin is believed to influence the internal processes so that all of the body's systems work together, in coordination. Should this internal structure become disorganized in any way, the body becomes more susceptible to disease. Melatonin is produced almost exclusively at night or in a light-free environment. (In fact, it is nicknamed "the chemical expression of darkness" by scientists because of its nocturnal habits.) Blood levels of melatonin are up to ten times greater at night than during the day. This high concentration of nocturnal melatonin led scientists to conclude that the production of this hormone signals to the rest of the body that it is time to sleep. Indeed, melatonin supplements have been used for decades to treat sleep-related problems, such as insomnia, sleep apnea, and jet lag. In the morning, when we perceive that it is light, melatonin secretion ceases, which stimulates the production of other hormones and hence other body activities to begin. This orderly daily rhythm is of prime importance to our physical condition, intellectual capabilities, and emotional health.
mikencharleston Posts: 1,585 Joined: 2002/01/09	2006/11/28, 06:17 PM I meant to add that melatonin isn't something you aren't already making. There is a good chance that you aren't producing enough which might explain the sleep (or lack of)
	2006/11/28, 10:09 PM I have taken it for at least a couple of years now with no side effects at all. The worst I have read as to the side effects is stomach cramps. http://www.ch.ic.ac.uk/wiki/index.php/It:Melatonin it has many other uses.... Much better imo than any OTC sleeping medication that you will get....
conan_0822 Posts: 441 Joined: 2006/11/23	2006/11/29, 08:23 AM Thanks all. I am going to pick some up today!!