Serotonin is a neurotransmitter which has important inhibitory functions in the brain, to prevent excess nervous stimulation at night so that sleep can occur. It is also a growth hormone releaser. Old people do not make as much serotonin as younger people. This is an important part of aging problems in sleep patterns.
What can be done about these sleep problems? One way is to increase the supply of serotonin in the brain by taking the essential amino acid tryptophan (found in milk and bananas, for example). That hot cup of milk (nonfat is just as good) before bedtime really can help you sleep. Tryptophan is a basic building block that the body can convert to serotonin. Increasing serotonin levels usually improves ease of falling asleep and may reduce the problem of waking up in the night. Tryptophan is much more effective used as the pure material taken on an empty stomach because amino acids in food compete for transport into the brain. Two grams
of tryptophan taken at, not before, bedtime is a typical adult dose. Both vitamins B-6 (100 milligrams) and C (1 gram) are required for the conversion of tryptophan to serotonin. Excess serotonin can cause vascular headaches, nasal congestion, or, more rarely, constipation.
Another approach to the problem involves the use of dopaminergic stimulants which increase GH output to help make up for the old-age deficit in GH. In fact, GH levels can be returned to young adult levels. Drugs which increase GH output include:
L-Dopa, an amino acid and prescription drug that has been shown to extend the life spans of mice. Side effects at low dose levels (say 1/4 to 1/2 gram per night) may include nighttime or early morning nausea at first, but this goes away within a week or two. Overdose may cause irritability and insomnia, but tolerance to these effects develops rapidly.
Arginine and ornithine, two amino acids found in relatively large concentrations in chicken meat. Both can increase levels of growth hormone in doses of a few grams per day. The pure amino acids are much more effective than eating foods which contain them. These amino acids are available at some health food and drug stores and should be taken
at bedtime on an empty stomach for maximum benefit.
Acetylcholine precursors (chemicals that are converted in the body to acetylcholine) will increase brain acetylcholine levels for proper control of motion and sensory activation during sleep. Effective precursors include lecithin, choline, and the prescription drug Deaner® (Riker). These substances are also effective in many cases of hyperkinesis, involving excessive movement and poor mental focus in children.
Another neurotransmitter system has been discovered which affects sleep. Valium®, Librium®, and Dalmane® (all made by Hoffmann-La Roche) are compounds which are chemically known as benzodiazepines. These compounds especially Dalmane®—are effective sedatives which are safer
than barbiturates. Dalmane® in particular does not suppress dreaming REM (rapid eye movement) sleep, unlike barbiturates.
Without REM sleep, one’s mind tends to become unglued during the day, with fragmentary dream images thrusting themselves into your consciousness, thereby interfering with mental focus and concentration. The portions of the brain that these compounds act on have been named the benzodiazepine receptors. It has just been discovered that niacinamide (also known as nicotinamide, a form of vitamin B-3), is a natural activator for this benzodiazepine receptor. This may explain why people who take megadoses of niacin-amide (or niacin, which can be converted to niacinamide in the body) find that it makes them drowsy. You may use this
effect to your advantage to improve the quality of your sleep by taking a large dose of niacin or niacinamide at bedtime. (Niacin causes more temporary flushing and itching than niacinamide.) Try a dose of between 100 milligrams and 2 grams, always starting out conservatively and increasing your dose slowly.
Inositol, another nutrient which you can get at most health food and many drug stores, also works on the benzodiazepine receptors to promote sound sleep. One to 10 grams at bedtime is a reasonable dose, and it works best with niacin- amide. These are not sedatives like the barbiturates, and large
doses of these nutrients will not kill you by respiratory failure, unlike most sleeping pills. Barbiturates, moreover, are highly addictive, and mixing barbiturates and alcohol is very likely to be fatal. Sudden barbiturate withdrawal will cause insomnia, terrible nightmares, and sometimes even death by convulsions. The nutrients niacinamide or niacin and inositol do not have these hazards, even when used with alcohol.
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