Cheat Codes Unlocked for Restoring Healthy Sleep

If you have already read or listened me discuss scientific research stratigies for sleep, then you are probably already aware of some of the follow. However, here is the cheat sheet nicely summed up:

·       Sleep <8 hours in adolescents is #1 strongest predictor of INJURY

·       Chronic insomnia increases CRP and IL-6

·       CHO: higher glycemic & consumed at evening meal. Increases plasma L-tryptophan (indirectly via spike in insulin causes large neutral proteins to be absorbed into skeletal tissues which decreases the competition for uptake across the BBB). Meals of 130g vs 45g results showed only 130g group had increase in REM and decrease fragmentation.

·       PROTEIN: dairy sources may increase sleep duration

·       EVENING MEAL: large meal can increase thermogenic effects, delaying ability for body to decrease basal temperature, delaying sleep onset.

·       TRYPTOPHAN: 250mg with evening meal.

·       MELATONIN: affects core temperature. Studies show doses >3mg are not more effective. Suggestions of 0.3-1.0mg. Timing = at 6pm and 8pm were effective to improve sleep latency. If taken at 9pm, no effect on sleep latency.

·       ANTIOXIDANTS: Sleep is known to be negatively affected by higher levels of pro-inflammatory cytokines (see research); so anti-oxidant ingestions can be helpful.

·       TART CHERRY JUICE: 2x30ml/ day. Contains melatonin (0.1mg) and anti-oxidants. Study showed it increased sleep duration 30min, decreased daytime napping 22%, increased serum melatonin levels; decreased IL-6 and CRP in marathon runners. Also, it decreased level of DOMS (muscle soreness).

·       KIWI FRUIT: golden kiwi much preferred. contains Anti-oxidants and some serotonin and rich in folate. Study of 25 ppl ate 2 kiwifuit at bedtime for 4 weeks. Increased sleep duration by 16.9%. Decrease sleep fragmentation.

·       FOLATE (B-9): A study explained insomnia can be secondary to folate deficiency, because B9 is needed in pathway of serotonin to melatonin (see research).

·       PYRIDOXINE (B6): Needed for L-tryptophan to Serotonin

·       NACAIN (B3): If one is deficient in B3, remember more L-tryptophan is shunted to make NAD moiety instead of going to serotonin pathway = decreased serotonin.

·       MAGNESIUM: May increase melatonin secretion (needs further research). Acts as a GABA agonist (thus bias inhibitory pathways to neurons). Co-factor in 5-HTP to Melatonin pathway. Only thought to help if a deficiency is present. 

·       Protocol example: high CHO meal (60-130g CHO) with L-tryptophan rich proteins and a dairy protein consumed 1-3 hours before bed would increase concentration of L-tryptophan crossing the BBB = increase substrate to make serotonin and melatonin in CNS.