Exercise, dietary adjustments and the addition of herbs can help many poor sleepers achieve this normal sleep pattern resulting in a more mentally alert, rested and active person.

Dietary changes can help insomniacs.

Serotonin, the natural sleep-producing hormone is converted from the amino acid L-tryptophan with the aid of vitamin B6. L-tryptophan is also converted into vitamin B3. So that L-tryptophan (a natural occuring amino acid found in protein foods such as milk) is converted with the aid of vitamin B6 to serotonin and not vitamin B3, we need to include extra B3 and B6 vitamins in our diet ensuring this conversion.

To ensure adequate intake of dietary L-tryptophan, it is advisable to have a warm drink such as skim milk or soy milk — both are sources of dietary tryptophan. To ensure adequate absorption of tryptophan into the brain, it is also recommended that protein is minimised in the evening meal, and instead carbohydrates are the main component of the meal.

SUPPLEMENTS

valerian 600 mg dried herb

scullcap 300 mg dried herb passion flower

(Passiflora) 500 mg dried herb

hops 200 mg dried herb

vitamin B3 100 mg

vitamin B6 20 mg

Take the above 1 hour before bed with glass of warm low fat milk. Do not eat a large meal just before bedtime.

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