[quote]
Someone recommended the Magnesium Citrate and L-Theanine. I will give them both a try. L-Theanine is kind of hard to find locally. I guess I will have to order online.[/quote]
Wouldn't dismiss the
L-tryptophan or
5-HTP idea. Note that milk & turkey are both fairly high in tryptophan and are undoubtedly the primary reason that many ppl feel somewhat sleepy after ingesting warm milk or a large amount of turkey. Note that tryptophan and 5-HPT are precursors for the neurotransmitter,
serotonin. Seratonin and
endogenous melatonin are both major players for normal sleep.
I suspect that the primary reason that the FDA banned L-tryptophan for a while was because it worked so well that it was perceived as a threat to that sale of more costly prescription sleep aids.
As I mentioned before, if you are trying to wake up during stage 2, 3 or 4 sleep, you will undoubtedly feel very tired. The same thing may also hold true for stage 1 sleep (which usually only happens twice during a normal night of sleep). The following graphic should give you a better idea of your own sleep cycles:
http://web.umr.edu/~...ages/cycles.gif[/quote]
There is a known toxicity to using tryptophan which I can only find a reference to if I google the metabolic waste products that indicate a vitamin b6 deficiency. If tryptophan is not metabolized then these acids appear in the urine. These are indications of tryptophan's toxicity. I don't mean to harp on this issue of toxicity but I don't feel that using tryptophan or 5htp is a good idea unless directed by a qualified medical professional.
But this is the best explanation that I know of.
Niacinamide-adenine dinucleotide (NAD) is an active enzyme that is required for the proper function of vital areas of the brain. In schizophrenia, there appears to be a failure to deliver enough NAD to the brain. Vitamin b3 is required for the transformation of tryptophan, an amino acid, into NAD. If there is a niacin deficiency, this necessary transformation of trypotphan into NAD is inhibited, and there is not only a NAD deficiency established, but there is also an overload of tryptophan in the brain’s chemistry. Tryptophan is considered to be one of the most toxic of amino acids. An overload of it in the brain can be very harmful, especially if it is not properly converted into NAD, because it can cause undesirable perceptual and mood changes. If there is a b3 deficiency, for whatever reason, the consequent NAD deficiency will lead to ever-increasing tryptophan overload uninterruptedly unless and until the proper levels of b3 are given.
Pyridoxine, or vitamin b6, is used in the treatment of cerebral allergies by many Orthomolecular physicians. There is clinical evidence that pyridoxine is involved in the tryptophan-niacin metabolism previously explained. Morever, b6 is a precursor to over 60 enzyme reactions, is necessary for the proper metabolism of all amino acids, and is required for the maintenance of a stable immunologic system.
Source: Brain Allergies: The Psychonutrient Connection by William H. Philpott, MD and Dwight K. Kalita, Ph.D.
My point is that if tryptophan has this toxicity why would anyone feel they are deficient in this amino acid. They would have to have a protein deficiency or a problem with breaking down proteins into peptides and then into amino acids. Either problem would be corrected by something other than tryptophan. Yeah, I know all that stuff about the blood brain barrier, and how much tyrptophan gets to the brain, yada yada yada, but I still see that if your body really needs tryptophan it can catabolize it from some place else. I don't think those arguments justify using something that causes brain toxicity.
Using tryptophan or 5htp should be done with the understanding that it can cause toxicity to your brain especially if you are not getting enough vitamin b6 and niacin. Taking tryptophan at night is not looking for an increase in serotonin but increasing melatonin. That is a much too roundabout way for me. Just take the melatonin instead.
To increase serotonin levels and possibly some other neurotransmitter levels, you are better off supplementing b6 and niacin.
And actually since I have been supplementing vitamin b6 I noticed I sleep more soundly. If you have any problems remembering your dreams in the morning this might indicate a b6 deficiency. It may be possible that you are missing ONE thing or a couple of nutrients.
Inositol is interesting in large doses. It helps with OCD and trich (hair pulling problems). I tried this stuff and he seemed to do some good for me but that high a dose (heaping teaspoon in water) caused me diarrhea and some GI noises I would rather avoid. It might help with sleep I don't know, but I think it is generally safe in high doses.
Magensium is always good too.
I found theonine gave me a calming effect. I never tried at night though.