Study Finds Milk Protein Improves Shut Eye

The American Psychiatric Association (APA) says lack of sleep is the single most overlooked health problem in the country and it's only getting worse. Many Americans are chronically sleep deprived which over time impairs memory, well-being and can even endanger life - as evidenced by the more than 100,000 car crashes attributed to fatigue each year. But, for the estimated 126 million adult Americans who experience symptoms of insomnia on a regular basis, relief might be found in the refrigerator, not the medicine cabinet.

A new study published in the American Journal of Clinical Nutrition finds that a protein naturally found in milk may improve sleep quality and next day alertness. "Milk contains a protein alpha-lactalbumin, rich in tryptophan, that tells the brain to sleep," says Dr. Milton Erman, President of Pacific Sleep Medicine Services and a member of Scripps Clinic Medical Group in La Jolla. "Plus you wake up feeling rested the next morning, without the side effects that often come with sleep inducing drugs."

Milk's sleep-inducing properties have been documented for centuries.
Dating back to 1500 BC, the oldest medical text -- which forms the basis of Indian Ayurvedic medicine -- advises poor sleepers to drink a glass of milk before bed.

"Milk makes more sense than a pill," says Jeff Manning, executive director, California Milk Processor Board (CMPB). "And, you might wake up with stronger bones."

"It doesn't have to be a glass of white milk," stresses Manning.
"Flavored milk, hot chocolate or a bowl of cereal all work."

Sleep Facts

• According to a study conducted by Unity Sleep Medicine & Research Center, St. Louis, the cost of products and services to treat chronic and occasional insomnia totals more than $16 billion dollars annually.
• Americans spend over $4 billion dollars each year on prescription and over-the-counter sleep aids.
• Lactose-free milk contains the same sleep-inducing proteins as regular milk.
• Lack of sleep is a rampant problem among teens and puts them at a risk for cognitive and emotional difficulties. Insufficient sleep has also been shown to cause difficulties in school, including disciplinary problems, sleepiness in class and poor concentration.

Get into the yogic experience to chase away that insomnia

While any form of exercise can help those who have trouble sleeping to get a good nights rest there is one form of exercise that can be especially useful for those suffering from sleep problems. Yoga can work wonders for your body and mind and help you to nod off much more easily.

Causes for insomnia

Although there are many reasons why people suffer from insomnia one of the main reasons is stress and anxiety. If you have been diagnosed as being depressed or suffering from anxiety then it is quite likely that you also suffer from sleep disturbance. Here is where you could benefit from practising yoga, yoga is known to relax the body and mind and bring about a feeling of wellbeing.

By practicing yoga for as little as ten minutes you could gain a better night’s sleep. There are many different yoga positions and some are harder to learn than others, with some only being suitable for those who are very supple. However there are three yoga positions that specifically benefit those who have problems sleeping and which anyone of any age can perform.

All yoga positions have specific names and the three which are especially beneficial to insomniacs are called “supported downward dog”, “legs up the wall” and last but not least “child’s pose”.

The supported downward dog relaxes your mind while stretching your spine. It can help to slow the brain down particularly if you rest your head on something during performing the exercise. Very little special equipment is required to perform the movement, a stack of books or a rolled up blanket and a yoga block is all that’s needed.

Begin the movement on your hands and knees’ making sure the block is resting underneath your chest. Slowly move your hands forward roughly 6 inches in front of you while tucking your toes in and straightening out your legs. Make sure your neck is relaxed and rest your head onto the block.

The legs up the wall as the name suggests requires you to sit facing a wall about a foot away, then lie on your back while straightening your legs and bringing your heels to rest against the wall. This is said to cool down the nervous system that allows you to relax easier and quicker.

The child’s pose takes you back to the days when you were a child and would rest your head on your hands to take a nap if you were tired. It is a pose that encourages sleep. To perform it correctly sit with your shins on the floor and your hips resting on your feet, let your knees fall open should width and fold forward. Slowly bring your head to rest on a pillow with your arms either extending by your head or resting them by your hips.

You can perform these three exercises before going to bed to encourage a more restful night. The three exercises when combined should take no longer than 15 minutes and bring about a sense of deep relaxation when performed correctly.