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Dr. Gary Small, M.D.

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Misplacing your keys, forgetting someone's name at a party, or coming home from the market without the most important item — these are just some of the many common memory slips we all experience from time to time.

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The international bestseller that provides pioneering brain-enhancement strategies, memory exercises, a healthy brain diet, and stress reduction tps for enhancing cognitive function and halting memory loss.

Gary Small, M.D., is Chair of Psychiatry at Hackensack University Medical Center, and Physician in Chief for Behavioral Health Services at Hackensack Meridian Health, New Jersey’s largest, most comprehensive and integrated healthcare network. Dr. Small has often appeared on the TODAY show, Good Morning America, and CNN and is co-author (with his wife Gigi Vorgan) of 10 popular books, including New York Times bestseller, “The Memory Bible,” “The Small Guide to Anxiety,” and “The Small Guide to Alzheimer’s Disease.”

Tags: sleep | melatonin | valerian | theanine

Supplements That Improve Sleep

Dr. Small By Tuesday, 08 January 2019 04:50 PM EST Current | Bio | Archive

Millions of Americans are dependent on medications to help them get through the night without waking. But many of these sedatives come with side effects.

So scientists have been searching for safer ways to help people fall asleep and stay asleep.

The following are some nutritional compounds that have demonstrated such benefits. Keep in mind that not everyone responds to nutrients in the same way, and you should always discuss supplement use with your doctor to avoid side effects and drug interactions.

Melatonin. This hormone regulates the normal sleep-wake cycle, and has been found to promote sleep, especially when people suffer from jet lag. Many studies have shown that melatonin makes it easier to fall asleep in the evening and can help people get back to sleep more quickly if they awaken in the middle of the night.

Theanine. This amino acid found in green tea releases brain GABA (gamma-aminobutyric acid), which activates neurotransmitters that reduce anxiety and promote relaxation. Some studies have shown that theanine can also reduce symptoms of anxiety — which, of course, can lead to better sleep.

Valerian. This supplement also increases the amount of the calming GABA neurotransmitter. Placebo-controlled studies have demonstrated its benefits in helping people sleep better.

Curcumin. Several studies have demonstrated curcumin’s benefits for anxiety and depression, which could help some people sleep better at night.

L-tryptophan. This compound is derived from an amino acid that has been used to improve mood and decrease appetite. Studies comparing tryptophan to sleeping pills have shown improvement for insomnia symptoms without the side effects observed from the medication.

© 2023 NewsmaxHealth. All rights reserved.

Millions of Americans are dependent on medications to help them get through the night without waking. But many of these sedatives come with side effects.
sleep, melatonin, valerian, theanine
Tuesday, 08 January 2019 04:50 PM
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