Vitamins, minerals, amino acids – each has its own purpose of regulating certain body processes in healthy individuals. Each also aids in the treatment of certain illness.
Specifically for the maintenance of normal sleep function and in the treatment of sleep disorders such as insomnia, there are also specific substances that have proven its benefits in improving sleep function. In nutrition and health stores, supplements such as tryptophan, 5-HTP, serotonin, melatonin and phosphatidylserine may be offered. All for sleep hygiene, all have the same claims…but which sleep product is the best? What are really these substances and how do they act inside our body?
Most of these substances as somehow interconnected as they originate from one amino acid called tryptophan, which can be usually obtained from protein rich foods. Tryptophan is the precursor of serotonin, but before it is converted to serotonin, it is first transformed into its 5-HTP form. Serotonin is further converted into melatonin and the conversion to melatonin takes place during the night. In trying to pinpoint which does the job of improving the sleep pattern, studies show that each of these forms have their own beneficial actions. Phosphatidylserine likewise, is an amino acid which is also helpful in improving the lives of sleep deprived patients.
Tryptophan is said to be the nutritional supplement of choice for insomnia. It is from this amino acid, where the natural sleep enhancers – serotonin and melatonin, are formed. Studies have shown that tryptophan significantly reduces the incidence of sleep latency among insomnia patients. Another advantage of using tryptophan is that it does not cause any difficulty in waking up in the morning. If sufficient levels are not maintained, normal sleep pattern disruption would then result.
Tryptophan can be found in protein rich foods. However, people should note upon ingestion of a protein rich food, tryptophan competes with many other amino acids, preventing tryptophan from entering the brain. To help maximize the amounts of tryptophan that can be used to enhance sleep, it is recommended that one should eat meals high in carbohydrates. This can also be reason why carbohydrate rich meals can result to increased serotonin levels in the brain, making a person feel tired and drowsy after eating.
5-HTP (5-hydroxytryptophan) is also a form of tryptophan which is a step closer to the formation of serotonin. It is said to a more effective form since it not only promotes earlier sleep onset, but it also decreases the number of awakenings. With 5-HTP, the quality of sleep is also improved as REM sleep incidence is increased to about twenty-five percent. A deeper stage of sleep can also be achieved as it was proven to increase the incidence of deep-sleep Stages 3 and 4, both of which are essential processes of the sleep cycle that rebound happens when a person is deprived of it.
Following the 5-HTP form, is the secretion of serotonin, a hormone which influences both sleep and mood. With the aid of the pineal gland, this substance is further transformed into melatonin, a sleep hormone that regulates sleep-wake cycle. This conversion process only happens at night.
There are reports which say that both the children and adults can benefit from melatonin supplementation. However, there are also studies which show that it only exerts its sedative action in people with low levels of melatonin, which is commonly seen among the elderly. Its safety for use by the general population is not yet very well studied. It should then be noted that it is contraindicated for pregnant or breastfeeding moms, those below 35, those who are immunocompromised and people with kidney diseases.
Lastly, phosphatidylserine is an amino acid which influences the secretion of cortisone. Cortisone is a hormone that is strongly associated with stress. In the morning, high levels of cortisone are observed and this is needed for wakefulness. It is found to be consistently high in people with high levels of stress even at night which prevents them from getting a good sleep.
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Gerrard Mackenzie has taught thousands of the stressed-out, tired and overworked how to overcome their sleeping difficulties at www.superchargeyoursleep.com/
Tryptophan Metabolism and Turkey
Thank you, to everyone who wrote in with additional information about tryptophan metabolism or comments regarding tired turkey syndrome.
Tryptophan food sources include red meat, turkey, tuna, shellfish, soy beans and various soy products, dairy products, bananas, and nuts.
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