IN THIS ARTICLE
- Help Getting to Sleep
- Sleep as Part of a Hormonal Symphony
- Unclog Lymph System for Better Sleep
- Eating Food Before Sleep
- Maximize Your Fat Burning During Sleep
- Reduce Snoring: Fat May be the Problem
- Immunity & Sleep
- Pleasure, Arousal, Stress, & Food Does Sleep Have a Chance?
- Sleep & Excessive Substance P
Sleep as Part of a Hormonal Symphony
The conductor of your hormonal orchestra is leptin, a hormone that actually comes from your stored fat. Leptin has many functions in your body including giving you a full signal after a meal and determining how fast your metabolism should run. Leptin is the key bridge between eating behavior and sleep quality. Many individuals who follow the Leptin Diet notice dramatically improved sleep, both in terms of being able to get to sleep and a better quality of sleep.
One of leptins key functions is to synchronize the release of all hormones during sleep, including the release of melatonin that is
Melatonin is also sensitive to the amount of daylight, meaning that when it is dark outside melatonin levels may not peak correctly at night and may drag on during the day making you feel like you are still trying to sleep even though you are awake. This can cause a seasonal mood stress that feels like you are dragging a 40 pound weight around with you all day long.
Melatonin levels decline with age, setting the stage for difficulty getting to sleep and/or staying asleep simply because there is a lack of the main hormone that governs sleep.
Melatonin is made from the amino acid tryptophan. Metabolically-activating amino acids like tyrosine and phenylalanine, as found in red meat and other high protein foods, tend to crowd out the entry of tryptophan into your brain. If you have sleep troubles it is a good idea not to have a high protein/calorie dense meal for dinner. Have such a meal, if you desire, earlier in the day. At dinner eat a smaller amount of protein with lots of vegetables (fiber) and moderate complex carbohydrates. Doing so enables dietary tryptophan to enter your brain better, in turn making the melatonin that will help you sleep.
Melatonin problems are often a percentage of anyones sleep troubles. Following the Leptin Diet and not eating too much protein at dinner, especially too close to bed, will help improve melatonin function. After age 40, age-related melatonin deficiency can range from 0.5 mg or more per day. Seasonal melatonin issues may require 6 mgs. or more of melatonin, depending on the person.
We have melatonin in both 0.5 mg and 3 mg capsules. This enables you to adjust your dose, as needed. Some people use both products, as a 4 mg dose may be what you need. Pick any starting dose and see if it helps you sleep. If not, try a higher amount. If you get too much or you really don't need it you will feel hung over or heavy headed when you wake up. If this happens take less (or none). If you can't tell if melatonin helps you on any dose then there is no need to take it. If you are lacking melatonin and you take some, the sleep assistance is usually pretty obvious. And remember that as the days get shorter you may need to take more, and can lower that amount as summer approaches.
The Leptin Diet explains how to unleash the power of hormones to resolve fatigue, food cravings, thyroid problems, and body weight issues. The Leptin Diet contains five simple lifestyle guidelines to get the hormone leptin into balance for permanent weight loss, increased energy, and optimum health.144 Book $12.95