SLEEP DISORDER

There appears to be more than 70 sleep disorders, many can be managed effectively once diagnosed. The most prevalent disorders include insomnia, sleep apnea, restless legs syndrome, and narcolepsy. 1 in 5 Americans suffer from Insomnia. It tends to increase with age and affects about 40 percent of women and 30 percent of men. Is also often is a sign of underlying medical disorder. For short-term insomnia, doctors usually prescribe sleeping pills. Most sleeping pills stop working after several weeks of nightly use, however, and long-term use can actually interfere with good sleep. Mild insomnia often can be prevented or cured by practicing good sleep habits. Sleep Apnea causes the individuals effort to inhale air creates suction that collapses the windpipe. This blocks the air flow for 8 seconds to a minute while the sleeping person struggles to breathe. When the person's blood oxygen level falls, the brain responds by awakening the person enough to tighten the upper airway muscles and open the windpipe. The person may snort or gasp, then resume snoring. This cycle may be repeated numerous times each night. Restless legs syndrome (RLS), a familial disorder causing unpleasant crawling, prickling, or tingling sensations in the legs and feet and an urge to move them for relief. The use drugs that affect the neurotransmitter dopamine are usually prescribed for relief. Severe RLS is most common in elderly people. Those with Narcolepsy have frequent "sleep attacks" at various times of the day, even if they have had a normal amount of sleep. These attacks last from several seconds to more than 30 minutes. They are similar to periods of REM periods of normal sleep, but happening during waking hours which suggests that narcolepsy is a sleep regulation disorder. Typically the symptoms of narcolepsy appear during adolescence. Recent studies indicate that narcolepsy is brought on by a receptor gene which allows brain cells to receive instructions from other cells. The defective versions of the gene encode proteins that cannot recognize these messages, possibly cutting the cells off from messages that promote wakefulness. For now the use of stimulants, antidepressants, or other drugs can help to control the symptoms and prevent the embarrassing and dangerous effects of falling asleep at the a most improper time, like when driving.

SLEEPY? L-TRYPTOPHAN

L-tryptophan is an essential amino acid. The body can't make it, so diet must supply tryptophan. Amino acids are building blocks of proteins. Foods rich in tryptophan include, you guessed it, turkey. Tryptophan is also found in other poultry, meat, cheese, yogurt, fish, and eggs.

Tryptophan is used by the body to make niacin, a B vitamin that is important for digestion, skin and nerves, and serotonin. Serotonin is a brain chemical that plays a large role in mood) and can help to create a feeling of well-being and relaxation. "When levels of serotonin are high, you're in a better mood, sleep better, and have a higher pain tolerance," says Elizabeth Somer, MA, RD, author of numerous nutrition books, including her latest, Eat Your Way to Happiness.

Tryptophan is needed for the body to produce serotonin. Serotonin is used to make melatonin, a hormone that helps to control your sleep and wake cycles.

Turkey the Sleep Inducer?

As it turns out, turkey contains no more of the amino acid tryptophan than other kinds of poultry. In fact, turkey actually has slightly less tryptophan than chicken.