How to Fall Asleep - I Can't Sleep!

Summary below

This is Dr Ben Lynch giving clinical insights to a common condition - from the cuff - not reading and no teleprompter.

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Full Transcript: seekinghealth.org/resource/i-cant-fall-asleep/
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VIDEO SUMMARY
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Neurotransmitters are important to keep you alert at the right time. Cortisone rises in the morning and decreases in the evening. Melatonin is lower in the morning and is higher in the evening to make you feel sleepy. Artificial light, laptop monitors, and cell phones can inhibit the production of melatonin at night.

Eating foods high in glutamate in the evening can make it difficult to feel sleepy (you can find specific foods at nutritiondata.self.com). Magnesium, B6, and niacin also help break down glutamate into the calming GABA.

Try to avoid histamine containing foods in the evening. Lowering histamine levels also helps lower glutamate levels. Read more here: mthfr.net/histamine-intolerance-mthfr-and-methy…

Magnesium and B6 also help break down of dopamine and epinephrine.

Eating foods higher in tryptophan, a building block for melatonin, can also help you fall asleep at night. See more tryptophan containing foods here: nutritiondata.self.com/foods-000079000000000000…
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Questions:
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Are carbohydrates really a good source of tryptophan?

In the Methylation and Clinical Nutrigenomics Part 2 course (seekinghealth.org/product-category/product/cour…), Dr. Lynch cites research that show that carbohydrates are a good source of tryptophan.

Aren't protein sources, like turkey, good sources of tryptophan?

Protein has tryptophan – but it competes with other amino acids – has nothing to do with the turkey’s tryptophan because other amino acids compete.

Protein at night – for those with methylation/sulfation blocks – may become more alert due to increased dopamine.

A complex carbohydrate at night will increase tryptophan and not dopamine.

Protein at night would probably work well for those who have ADD/ADHD or are not getting enough protein, but sleep well otherwise.

Those who sleep poorly and are alert possibly need to limit protein and eat a bit more fat with complex carbs.

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