As we mentioned yesterday,  insomnia often responds well to acupuncture. However, chronic insomnia can sometimes be trickier to shift. In these cases it can be useful to try a natural supplement in addition to acupuncture treatment.

When thinking about supplements for insomia, it is useful to keep in mind the basic brain chemistry that leads to a good night’s sleep. Serotonin is the neurotransmitter that initiates sleep, and its precursor is the amino acid L-tryptophan. The reason that taking a direct serotonin supplement wouldn’t help is that once absorbed into the bloodstream, it wouldn’t be able to pass through the blood-brain barrier and get to where it’s needed. However, L-tryptophan and its metabolite 5-hydroxytryptophan (5-HTP), from which serotonin is synthesized, can and do cross the blood-brain barrier, so are suitable as dietary supplements that could help in the synthesis of serotonin.

5-HTP can be bought as a direct supplement, but in addition certain foods have a higher L-tryptophan content so can be useful to eat later in the day. Avocados, bananas and wheat germ are particularly good, so instead of eating a late dinner high in protein (which tends to stimulate and wake up the brain), why not try a bowl of sweet potato soup, with a lettuce and avocado salad, followed by a banana (or a banana smoothie made with added wheat germ).

Another remedy that could be worth trying is the one described on the BBC’s new series ‘Grow Your Own Drugs’. The presenter made a small pillow stuffed with dried hops, and tested it out on a couple of people who had suffered from chronic insomnia. They found good results when the small hop pillow was placed under their usual pillow at night. It’s an unconventional idea, but if it works it has to be better than going for the sleeping pills.

Tags: 5HTP, avocados, bananas, hops, sleep