Sleep deprivation is a condition that affects not only how you feel, but how well you perform everyday tasks. According to the Better Health Channel, an educational website operated by the Australian government, a person who stays awake for 24 hours suffers a loss of coordination similar to that of a person with a blood alcohol content of 0.01. While shortchanging yourself on sleep for one night won't produce lasting effects, long term sleep deprivation can seriously harm your body.
Tryptophan
Tryptophan is an amino acid that, when processed by the human body, promotes the secretion of serotonin. In turn, serotonin promotes feelings of calmness, relaxation and well being, which sets the stage for productive sleep. According to "Prescription for Nutritional Healing" by James F. Balch, M.D., people suffering from sleep deprivation should consume foods rich in tryptophan before bedtime. Such foods include bananas, turkey, dairy products, figs and dates.
Avoidance of Tyramine
Balch recommends avoiding foods that contain the amino acid tyramine, especially during the late afternoon and evening. Tyramine stimulates the production of norepinepherine, which is a stimulant that increases brain activity. There are a variety of foods that contain tyramine including tomatoes, spinach, sauerkraut, eggplant, ham, potatoes and chocolate. Wine also contains tyramine so avoid drinking wine or limit your intake.
Chamomile
Chamomile is an effective remedy for sleep deprivation and insomnia. According to Balch, taking chamomile or drinking chamomile tea throughout the day calms the body's nervous system which enables restful sleep at night. Chamomile is available as a capsule supplement and as a tea.
Kava Kava
Kava kava, an herb grown in Fiji and other islands in the South Pacific, is known for its sedative properties. Supplements containing kava kava can promote relaxation and healthy sleep. According to "The People's Pharmacy Guide to Home and Herbal Remedies," people who consume alcohol or take prescription antidepressants should avoid kava kava.
References
- Better Health Channel: Sleep Deprivation
- "Prescription for Nutritional Healing"; James A. Balch, M.D.; 1997
- "The People's Pharmacy Guide to Home and Herbal Remedies"; Joe Graedon and Teresa Graedon, PhD.; 2001
