NUTRITION WATCH

6 Remedies for Sleep Problems

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Rachel Johnson

Has “springing ahead” screwed up your sleep? Don’t let the recent time change sabotage your shut-eye. Your health depends on it, after all. Discover Dr. Rachel Johnson’s solutions to overcoming insomnia.

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Can anything we eat or drink help? Here’s what the science says.

By Rachel Johnson, EatingWell’s senior nutrition advisor and Dean of the University of Vermont College of Agriculture & Life Sciences, EatingWell, March/April 2008

Unrelenting insomnia has become a part of my life. Colleagues joke about my 3 a.m. e-mails; my husband groans at my late-night online shopping. (He knows I’ve had a bad stretch when packages pile up at the door.) There are weeks when I’d give just about anything for a good night’s sleep. I also know that I’m not alone.

Fifty to 70 million Americans suffer from insomnia. It’s more common among women (I know the hot flashes keeping me awake are caused by declining estrogen and hopefully will pass as my hormones even out). It is also common among people who are obese or have high blood pressure, anxiety or depression. And more and more studies are linking weight gain with sleep loss. A new study in the Journal of Clinical Sleep Medicine suggests that adults should sleep eight to nine hours per night to help maintain a healthy weight. One theory is that lack of sleep disrupts hormones, such as leptin and insulin, which regulate appetite and body weight. Another explanation is that sleep deprivation leaves us too tired for exercise. And since losing sleep can also make us moody, we may turn to food to cheer us up.

I could take one of the many sleep medications touted on TV, but I’d rather not; their long-term use can lead to headaches and possible dependency. Instead, I’m channeling my late-night energy into researching the science behind some common advice.

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Learn more:

Discover other experts’ insomnia-busting tips.
Listen to Dr. Rachel Johnson’s Nutrition Sense columns on Vermont Public Radio.
Can you cure a cold with food? Dr. Rachel Johnson investigates.
Find delicious dishes in our Healthy Recipe Collections.
Learn about coffee’s redeeming health benefits. (A good night’s sleep is not one of them.)

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USER COMMENTS — Add Your Comment

Nothing works better for me than some good exercise. If I'm having trouble sleeping, then I know I'm not getting enough.

Sally, Huntington Beach, CA

It all depends on what is keeping me from sleeping, but most of the time, a yogurt or a small glass of today's buttermilk will do the trick. If pain from my fibromyalgia is involved a tub soak and herbal tea help the most.

Patricia Edwards, Kansas City, MO

Six remedies?? There's no actual advice in this article! They're all "what hasn't been proven to work but you might try just in case" except for the one about cutting out caffeine (and a passing reference to valerian root)! What a waste of time...

Jessi, Morgantown, WV

Warm milk works for me. When I wake up at 2 am and can't get back to sleep, I just get up and move around a little or read something short, and drink warm milk with Ovaltine. It works 90% of the time.

BJ, Bloomingdale, NY

I've used Mason natural standardized extract valerian root - 300 mg. which works quite well for me with no side effects. I don't use it continuously because although it's thought to be safe, there has been no long-term testing. Melatonin also works, but more to fall asleep than to sleep through the night.

BJ, Bloomingdale, NY

Never go cold turkey when going off caffeine. It will cause headaches, so cut down gradually. If your into it prayer & relaxation plus (taking yourself to a pretty place) works; works good for Gkids too. Evie

Evie, Ogden, UT

This was an odd article since it simply re-hashed known 'remedies' and said they mostly didn't work. I was actually thinking I'd find pro-active advice but there was little. Maybe a different title would have helped?

LK, Milwaukee, WI

Melatonin taken about 1/2 hr before bedtime will help you fall asleep & stay asleep. It raises the seratonin level in your brain.

Misha, Sarasota, FL

While the article was informative, it didn't provide any real remedies. It was more an article of remedies that don't work.

Harold, Fort Worth, TX