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“JET/BUS LAG AND SLEEP PROBLEMS”

By Karen Stauffer
Nutritionist

Most of us sleep better in our own beds and if we keep a regular schedule. Touring can mean sleeping in a hotel if you’re lucky, and on a bus or on someone’s floor or couch if you’re not. Often it involves playing late at night, after which you’re probably too keyed up to sleep. It can mean changing time zones and serious problems sleeping.

Even if you don’t travel farther than the next city and get to sleep in your own bed, late-night exertion and excitement can lead to sleep difficulty.

Some basic good advice: Sleep researchers recommend you not watch TV in bed. Use the bedroom only for sleeping. (Ok, ok, and that too)! Avoid all caffeine – sometimes even a morning cup of coffee can hurt sleep that night. No alcohol. Passing out is not the same as going to sleep! If you drink, you’ll wake in a few hours feeling rotten, when your blood sugar bottoms out.

Try learning a mental relaxation exercise. I went through the Silva Mind Control Course, which basically teaches you self-hypnosis. There are cassette tapes that teach relaxation exercises.

A hot bath works great, particularly with Epsom salts to relax aches and pains.

But when none of this works, there are some remedies available in health food stores.

Melatonin is a hormone your body naturally produces a higher level of at night. You can help it along by taking a dose of between 300mcg and 5 mg. Lozenges work the fastest, time released tablets work best if you can go to sleep but wake up after only a few hours. Start with a low dose, 300-500mcg. (About ½ mg)

5HTP is a new form of the amino acid L-tryptophan. More effective (you used to need 500 mg), only 25-50 will often send you to dreamland. An interesting note – most people find both melatonin and 5HTP increase vividness of dreams, so be prepared!

Herbs in the form of capsules or tea may have been used for all recorded history (and probably before) to induce sleep.

Valerian root smells like old sweat socks, so most people prefer capsules instead of tea. However, occasionally a person will have an opposite effect and find it keeps them awake! If you are one of those, try another herb.

Kava-Kava is a root from the South Pacific Islands. In small doses it acts as a pleasant relaxant, in large amounts it induces sleep. If you use a tea or liquid, expect it to slightly and temporarily numb your mouth.

Passion Flower, Blue Vervian, California Poppy and Hops are helpful herbs you may find in combination formulas.

Herbs Etc. Makes a liquid called “Deep Sleep” and Schiff makes a capsule called “Knock Out” with melatonin, kava and valerian together. Source Naturals has good melatonin lozenges and tablets. For 5HTP, I like Kal’s graham cracker flavored 25mg spray!

Persistent sleep problems can also be an indication that something else is wrong. Sleep apnea (stopping breathing) can interrupt sleep. Although you may not fully wake up, you won’t feel rested. Do people complain that you snore like a buzz saw? This can be an indication of some kind of breathing problem. Apnea, allergies, excess weight can all make it hard to breathe and sleep.

Find you have to go to the bathroom every time you wake up? Men, check your prostate. See your doctor and start on that Saw Palmetto or other remedies before you have more serious symptoms.

Wake up in a sweat? See your doctor, women, and get your hormone levels checked. And, don’t forget to have him check for the possibility of some unknown infection. Many illnesses can cause night sweats and sleep loss.

Use sleeping pills only for a short period of time, no more than a few weeks, as prescribed by your doctor. Any longer can lead to dependence (and they will stop working as well too.)

If you find that muscle tension is keeping you up, a few magnesium capsules (about 400 mg) will help.

BUT...if it’s the bedbugs dancing the cha-cha on your bed... find another hotel!

Karen Stauffer

"River of Life Natural Foods"

1-800-651-3820

KarenStauffer@professorpooch.com

[Karen's advice is not meant to replace the advice of a physician. 
If you think you have a medical problem, see your doctor]