Insomnia Thread

[Buce]

 

It's also worth mentioning that sleep disturbance is also often linked to a deficiency in zinc and magnesium (ironically, both are depleted by stress and - as anyone who suffers from insomnia will know - not sleeping is hugely stressful). Magnesium deficiency, in particular, is common as a result of poor modern eating habits (the best sources are whole grains, pulses, dark green vegetables and nuts). For anyone who doesn't get enough dietary magnesium (and who doesn't want to change their eating habits), you may want to consider a magnesium supplement. Zinc is less likely to be an issue if you eat meat, but my smoothie mix contains usable amounts from the nuts and seeds. Be wary of supplementation with zinc as it is quite easy to build up a toxic amount.

[Carl the Llama]

1 hour ago, Buce said:

 

It's also worth mentioning that sleep disturbance is also often linked to a deficiency in zinc and magnesium (ironically, both are depleted by stress and - as anyone who suffers from insomnia will know - not sleeping is hugely stressful). Magnesium deficiency, in particular, is common as a result of poor modern eating habits (the best sources are whole grains, pulses, dark green vegetables and nuts). For anyone who doesn't get enough dietary magnesium (and who doesn't want to change their eating habits), you may want to consider a magnesium supplement. Zinc is less likely to be an issue if you eat meat, but my smoothie mix contains usable amounts from the nuts and seeds. Be wary of supplementation with zinc as it is quite easy to build up a toxic amount.

Would seeded bread be a good magnesium source? I eat tonnes of the stuff.

[Buce]

1 minute ago, Carl the Llama said:

Would seeded bread be a good magnesium source? I eat tonnes of the stuff.

 

It depends if it's made from wholewheat flour.

 

What brand is it? What seeds are in it?

[Bellend Sebastian]

Aisling Bea reckons that she has addressed her insomnia using CBD oil.

 

It's derived from cannabis, I believe, but you can buy it legally.

 

She's gorgeous, so it must be ok and worth trying

[Carl the Llama]

2 hours ago, Buce said:

 

It depends if it's made from wholewheat flour.

 

What brand is it? What seeds are in it?

Tesco finest.  Say's it's a white loaf with mixed seeds, the ingredients are:

Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Water, Mixed Seeds (16%) (Sunflower Seeds, Linseed, Millet, Pumpkin Seed, Poppy Seeds), Mixed Grains (6%) (Malted WheatFlakes, Oats), Wheat Gluten, Yeast, Salt, Fermented Wheat Flour, Rapeseed Oil, Spirit Vinegar, Emulsifiers (Mono- and Di-Acetyltartaric Esters of Mono- and Di-Glycerides of Fatty Acids, Mono- and Di-Glycerides of Fatty Acids), Palm Oil, Flour Treatment Agent (Ascorbic Acid)

So I guess maybe not that good then.  

 

And does it have to be broad beans for the dopamine or will the humble white haricot in a tomato-based sauce suffice?

[yorkie1999]

Just now, Carl the Llama said:

Tesco finest.  Say's it's a white loaf with mixed seeds, the ingredients are:

  Hide contents

Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Water, Mixed Seeds (16%) (Sunflower Seeds, Linseed, Millet, Pumpkin Seed, Poppy Seeds), Mixed Grains (6%) (Malted WheatFlakes, Oats), Wheat Gluten, Yeast, Salt, Fermented Wheat Flour, Rapeseed Oil, Spirit Vinegar, Emulsifiers (Mono- and Di-Acetyltartaric Esters of Mono- and Di-Glycerides of Fatty Acids, Mono- and Di-Glycerides of Fatty Acids), Palm Oil, Flour Treatment Agent (Ascorbic Acid)

 

So I guess maybe not that good then.  

 

And does it have to be broad beans for the dopamine or will the humble white haricot in a tomato-based sauce suffice?

Beans on toast then.

[Carl the Llama]

2 minutes ago, yorkie1999 said:

Beans on toast then.

I mean yeah but I made it sound fancy like.

[Buce]

27 minutes ago, Carl the Llama said:

Tesco finest.  Say's it's a white loaf with mixed seeds, the ingredients are:

  Reveal hidden contents

Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Water, Mixed Seeds (16%) (Sunflower Seeds, Linseed, Millet, Pumpkin Seed, Poppy Seeds), Mixed Grains (6%) (Malted WheatFlakes, Oats), Wheat Gluten, Yeast, Salt, Fermented Wheat Flour, Rapeseed Oil, Spirit Vinegar, Emulsifiers (Mono- and Di-Acetyltartaric Esters of Mono- and Di-Glycerides of Fatty Acids, Mono- and Di-Glycerides of Fatty Acids), Palm Oil, Flour Treatment Agent (Ascorbic Acid)

 

So I guess maybe not that good then.  

1

 

Thing is with refined flour, by removing the husk they are removing all the healthy bits; same with white rice. You'll note the added iron, niacin and thiamin? How ridiculous is that when it was in the whole grain product in the first place?

 

Quote

 

And does it have to be broad beans for the dopamine or will the humble white haricot in a tomato-based sauce suffice?

 

Broad beans are unique in providing usable amounts of L-dopa, which the body converts into dopamine; there are other dietary sources but you'd have to eat an insane amount. They are cheap, too - I get a kilo for £1.25, so 12p a night. The only thing to be wary of is if you are taking SSRIs or MAOIs - check with your Dr first.

 

Interestingly, L-dopa is what they treat Parkinson's Disease with, only they use a synthetic form so that it's standardised.

Edited 30 May 2018 by Buce

[Buce]

 

That said, @Carl the Llama, beans on toast is highly nutritious if (as I suspect you do) you make your own sauce - tomatoes contain an antioxidant called lycopene, which is credited (along with olive oil) with what makes the Mediterranian diet so effective against heart disease and cancer. Unusually, it doesn't even have to come from fresh tomatoes either - there are higher concentrations of it in puree and passata. Now, if you could only convince yourself to have it with whole grain bread, you would also have a complete protein source (whole grain + legumes/pulses = compatible complimentary proteins)... 

[yorkie1999]

14 minutes ago, Buce said:

 

That said, @Carl the Llama, beans on toast is highly nutritious if (as I suspect you do) you make your own sauce - tomatoes contain an antioxidant called lycopene, which is credited (along with olive oil) with what makes the Mediterranian diet so effective against heart disease and cancer. Unusually, it doesn't even have to come from fresh tomatoes either - there are higher concentrations of it in puree and passata. Now, if you could only convince yourself to have it with whole grain bread, you would also have a complete protein source (whole grain + legumes/pulses = compatible complimentary proteins)... 

Make a good chant as well!

[Carl the Llama]

24 minutes ago, Buce said:

 

That said, @Carl the Llama, beans on toast is highly nutritious if (as I suspect you do) you make your own sauce - tomatoes contain an antioxidant called lycopene, which is credited (along with olive oil) with what makes the Mediterranian diet so effective against heart disease and cancer. Unusually, it doesn't even have to come from fresh tomatoes either - there are higher concentrations of it in puree and passata. Now, if you could only convince yourself to have it with whole grain bread, you would also have a complete protein source (whole grain + legumes/pulses = compatible complimentary proteins)... 

Ha not quite, I do like a good old-fashioned tin of store brand beans but I've always found plain beans boring so I supplement them with fresh tomatoes (baby plums normally) and some other goodies like green bird's eyes (another superfood), sliced shrooms, etc. to make it a bit more healthy and flavoursome.  The thing I like about pre-made beans is manufacturers cook them after sealing the mixture in their tins meaning they retain all their nutritional value making it a fairly healthy option on its own already... added sugar, corn starch and maltodextrin aside.  I just looked up tesco's recipe and it's 20% tomato purée so I've got to be getting my fair share of lycopene already with the fresh toms thrown in too.  Definitely going to have a look at the wholegrain options next time I'm in the shop, tbh my main reason for buying that bread was because I thought it was a healthy option, I feel betrayed  

Edited 30 May 2018 by Carl the Llama

[Buce]

3 minutes ago, Carl the Llama said:

Ha not quite, I do like a good old-fashioned tin of store brand beans but I've always found plain beans boring so I supplement them with fresh tomatoes (baby plums normally) and some other goodies like green bird's eyes (another superfood), sliced shrooms, etc. to make it a bit more healthy and flavoursome.  The thing I like about pre-made beans is manufacturers cook them after sealing the mixture in their tins meaning they retain all their nutritional value making it a fairly healthy option on its own already... added sugar, corn starch and maltodextrin aside.  I just looked up tesco's recipe and it's 20% tomato purée so I've got to be getting my fair share of lycopene already with the fresh toms thrown in too.  Definitely going to have a look at the wholegrain options next time I'm in the shop, tbh my main reason for buying that bread was because I thought it was a healthy option, I feel betrayed  

 

 

 

I pretty much lived on beans on toast as a kid - as you say, sugar aside, it's a nutritious meal.

[Collymore]

Birds singing really loud. It's nearly light. Im awake. Ridiculous. 

[Izzy]

5 hours ago, Collymore said:

Birds singing really loud. It's nearly light. Im awake. Ridiculous. 

Ear plugs dude - it's the future.

 

I used to be kept awake with the wife snoring, the kids coughing, the birds singing, the wind and rain but now I use ear plugs and it blocks it all out. I've tried many different types but these are the best I've found..

 

[Collymore]

Not slept well but I've put it down to diet change. Gone from eatimg pizzas everynight to really healthy but I'm feeling a bit hungry though the night...

 

What was your recommendation again @Buce. ? Broadbeans before bed? Do you get them in the supermarket? I think I want to experiment a bit...

 

Edit - Just had 4 fried eggs on toast. Job done! 

Edited 2 August 2018 by Collymore

[Buce]

2 hours ago, Collymore said:

Not slept well but I've put it down to diet change. Gone from eatimg pizzas everynight to really healthy but I'm feeling a bit hungry though the night...

 

What was your recommendation again @Buce. ? Broadbeans before bed? Do you get them in the supermarket? I think I want to experiment a bit...

 

Edit - Just had 4 fried eggs on toast. Job done! 

 

 

On 30/05/2018 at 08:41, Buce said:

 

Tryptophan?

 

It's contained in most high-protein foods (egg whites, red meat, cheese being particularly rich) but you may not want to be eating that heavily late at night. Personally, as a vegan, those sources are not available to me anyway, so I make a thick smoothie containing oat milk, walnuts, cashews, sunflower seeds, pumpkin seeds and a banana. Although banana has negligible amounts of tryptophan, it is rich in potassium and magnesium, which are both muscle relaxants.

 

I also roast 100 grams of broad beans for the dopamine boost (100g might sound like a lot but they shrink down to the size of peanuts). I buy them frozen by the kilo from asda, and the method I use is to boil them for five minutes, toss them in olive oil and lo-salt, then lay them on a baking tray to cook (180C for 25 mins).

 

[Jimothy]

On 30/05/2018 at 08:41, Buce said:

 

Tryptophan?

 

It's contained in most high-protein foods (egg whites, red meat, cheese being particularly rich) but you may not want to be eating that heavily late at night. Personally, as a vegan, those sources are not available to me anyway, so I make a thick smoothie containing oat milk, walnuts, cashews, sunflower seeds, pumpkin seeds and a banana. Although banana has negligible amounts of tryptophan, it is rich in potassium and magnesium, which are both muscle relaxants.

 

I also roast 100 grams of broad beans for the dopamine boost (100g might sound like a lot but they shrink down to the size of peanuts). I buy them frozen by the kilo from asda, and the method I use is to boil them for five minutes, toss them in olive oil and lo-salt, then lay them on a baking tray to cook (180C for 25 mins).

How much of each ingredient goes into that smoothie Buce?

[Buce]

1 minute ago, Facecloth said:

How much of each ingredient goes into that smoothie Buce?

 

A handful each of seeds and nuts, about a 3/4 pint of oat milk (no reason you can't use cow's milk if you prefer - in fact, it's a good source of tryptophan) but it really depends on how thick/thin you prefer it. Don't add it all at once, though, else the seeds and nuts don't liquidise properly - add enough to make a paste then add more until it reaches your desired thickness.

[Jimothy]

1 minute ago, Buce said:

 

A handful each of seeds and nuts, about a 3/4 pint of oat milk (no reason you can't use cow's milk if you prefer - in fact, it's a good source of tryptophan) but it really depends on how thick/thin you prefer it. Don't add it all at once, though, else the seeds and nuts don't liquidise properly - add enough to make a paste then add more until it reaches your desired thickness.

Cheers.

[Ian Nacho]

Went to bed about midnight and it's now getting on for half 5 and I haven't even slept. Eyes shut, fvcking knackered but nope nothing. Bored now so I've just come on this

 

[Guest MattP]

Look on the bright side, only ten sleeps til Christmas.

[Crinklyfox]

2 hours ago, Ian Nacho said:

Went to bed about midnight and it's now getting on for half 5 and I haven't even slept. Eyes shut, fvcking knackered but nope nothing. Bored now so I've just come on this

 

I've been there.  Not sleeping causes stress which kept me awake until just before morning when I'd given up on getting any sleep, I'd then relax and get and hour in.  This still left me useless the next day.

 

The body produces melatonin for a limited time which promotes sleep, once it stops it's difficult to sleep.  If I miss my normal sleep time and find that after an hour I'm still not sleeping I take a Zopiclone tablet and that does the trick.  No way I'm staying stressed all night.  I rarely need another the following night - Zopiclone induced sleep isn't as restful as natural sleep and I'm usually very tired early the next evening so get a catch-up night.

[Guest Kopfkino]

Feels like I have no chance of sleeping tonight. Strong palpitations, heart racing and focused on nothing else for the last 3 hours. Beta blocker not helping either. Could be a long and agonising night

 

Edit: Not so agonising in the end. Haven't slept but have managed to do things in my semi-delirious state that I will question why the **** I thouggt they were good ideas when no longer semi-delirious.

Edited 14 September 2018 by Kopfkino

[Carl the Llama]

9 hours ago, Kopfkino said:

Feels like I have no chance of sleeping tonight. Strong palpitations, heart racing and focused on nothing else for the last 3 hours. Beta blocker not helping either. Could be a long and agonising night

 

Edit: Not so agonising in the end. Haven't slept but have managed to do things in my semi-delirious state that I will question why the **** I thouggt they were good ideas when no longer semi-delirious.

Don't put yourself down mate, the world may not be ready for hand-carved cheddar towel racks yet but it's only a matter of time 

[Buce]

 

The Long Read:

 

Finally, a cure for Insomnia?

 

https://www.theguardian.com/news/2018/sep/14/finally-a-cure-for-insomnia