Sleep aids: Natural is better

When you consider natural sleep aids, the traditional one that comes to mind is the good ol' nightcap.

Not such a good idea, according to Healthspan adviser Dr. Dennis Baker.

"Alcohol may put you to sleep, but it has a definite stimulant effect some hours after drinking. I caution my older patients with sleep problems not to drink alcohol because it worsens, rather than helps their sleep. Especially for the elderly, adding a CNS depressant at bedtime can compound the lack of mental clarity that occurs with aging."

What about all of those convenient "patent medicines" sold at the local convenience store -- Benadryl, Nytol, Unisom? These are allergy-busting antihistamines that are approved by the FDA as nonprescription sleep aids. You can even get them conveniently paired up with a pain medication, such as Excedrin PM.

I asked Dr. Baker about them as well:

"In my opinion antihistamines are the worst drugs you can take for insomnia, especially when you get older. They last too long, and impair brain cognition more than the prescription drugs do."

In my search for the holy grail of a sound night's sleep, I keep coming up short. Time to get back to nature.

Melatonin is a hormone our bodies produce naturally to regulate our sleep cycles, helping us to get that natural night of sleep we all long for. Aging warriors know how scarce hormones can become, and melatonin can be no exception. But it can be taken as a natural formulation and is widely available.

Most experts I talked to are reluctant to endorse melatonin supplementation. It interferes with the body's natural ability to produce the hormone. Most see it as only helpful for a short term use such as getting over jet lag.

In response to this series, readers shared their favorite natural remedies for insomnia. Valerian, an herb known historically for its relaxation properties, got some nods, as did the supplements calcium (for falling asleep) and magnesium (maintaining sleep).

By far the leader of that pack is tryptophan, an essential amino acid. It is naturally found in turkey and milk, which probably accounts for their reputation for making us sleepy. It works by converting to serotonin, a natural sleep inducer. Tryptophan, which can be taken as a supplement in doses of 500 to 1,000 milligrams, works well with our circadian rhythms. It absorbs and converts to serotonin more effectively when we are normally ready for sleep. Experts advise taking it with vitamin B6 and a carbohydrate one hour before bedtime in order to help the body convert tryptophan to serotonin.

In response to my column on our society's obsession with prescription sleep meds, psychologist Sue Colin questioned our claim for an uninterrupted night's sleep.

She reported a conversation she once had with an elder medicine man who taught her that the earth awakens between two and four in the morning (the usual time sleep is disrupted for those with "middle insomnia").

"He hears a tap on his teepee and goes out to hear the messages of the earth. All the insects, plants, and trees are there to give him information. For those who have lost a loved one, sometimes it is their way of speaking to us and all we need to say is, 'What do you want to tell me?'"

According to Dr. Colin, once you get the message of your awakening, you can more easily return to sleep.

If this is all too esoteric for you, maybe you should go back to the old-fashioned strategy of the nightcap. Only these days, do what your grandmother taught you: Have a glass of warm milk.

Dr. Michael O.L. Seabaugh, a Cape Girardeau native, is a clinical psychologist who lives and works in Santa Barbara, Calif. Contact him at mseabaugh@semissourian.com.