Nutrition, Food Additives, Supplements


To be kept up to date on Nutrition, Contact Us, stating “Nutrition” as your area of interest.

There are many rules on nutrition, and there are many rules that may not relate to your particular body type, disposition, health, metabolism etc. We think nutrition is quite personal, and that personal observation and assistance is the best.

Below we have some examples of the sorts of issues that you might consider in your quest for rejuvenating sleep.



Carb-rich foods such as pasta, potatoes and bread are sedating.

Caffeine Free Beverages

Sleepless No More sells the Dr Stuart’s range of Botanical Teas from England. They are from the top quality medicinal grade or Pharmacopoeial (D.A.B. 10) grade. To our knowledge Dr Stuart’s is the only brand to use herbs to D.A.B. 10 Standard.



According to information from the Harvard Medical School caffeine is primarily used to promote wakefulness. The principal reason for that need is inadequate sleep.

What’s more, research at Wake Forest University would indicate that if you frequently get a hefty dose of caffeine, you need it for your brain to function normally.

Caffeine affects different people differently. If it sounds like you’re on the caffeine treadmill, you may have to reconsider the habit.

According to the Detroit Sleep Centre, one caffeine hit can last for 5 hours.? Even a cup of tea is better – it does contain caffeine, but the L-theanine in tea?counteracts some of the effect.

For suggestions of alternative beverages refer to Caffeine-Free Beverages


Noradrenaline is a brain stimulant whose release is encouraged by eating such foods as bacon, cheese and red wine.

You may notice other foods which, when eaten (particularly before bedtime) reduce the effectiveness of your sleep.

Take a note of them on those restless nights so that you can detect exactly which foods are counterproductive to your good night’s sleep.


Stimulants include sugar, sugary desserts and chocolate. If you have dessert, and sugar affects your sleep pattern you may have to wait a couple of hours before you retire.



Alcohol can help you fall asleep easier, but disrupts your sleep by altering the sleep cycles as the alcohol wears off.?For more information see the Lifestyle and Bad Habits page.


Allergies include reactions to food, generally proteins.? They effect less than 1% of adults and less than 8% of children – they generally include allergies to milk, eggs, soy, fish, peanuts, dairy (latex) etc.

Some of these allergic reactions include anaphalactic reactions.? Reactions include eczema, asthma and hayfever.

The distinction between Allergy and Food Intolerance is made clear on the Fed Up with Children’s Behavior DVD that we sell.

Allergic reactions are generally quite short term, whereas food intolerances can have delayed reactions, and are generally harder to isolate and identify.? Some intolerances are very difficult to identify… see the food additive section just below.

If you are suspicious that your symptoms may relate to allergy, please read more on allergies or visit an allergy specialist.


To be kept up to date on Food Additives, please Contact Us, stating “Food Additives” as your area of interest.

Food intolerance is a different issue to food allergy.? Some of the symptoms are the same as allergic reactions, but can include other symptoms such as Irritable Bowel Symptoms etc.??Many food intolerances have a delayed reaction time (2 – 3 days), some are accumulative, and many are very difficult to isolate and identify.? Most people have no idea of their food intolerances!

There are no scientifically proven tests for food intolerance.? Reactions can sometimes take weeks to get over.? That is why we need some expert help on this subject.

Sue Dengate and Dr Howard Dengate have researched food additives and food technology for many years.? The following statistics come from their DVD Fed Up with Children’s Behavoir, that is available for purchase from us.

In the 1950s 20% of our food items were controlled by the supermarkets, now the figure is about 80%.? It is increasingly important to know what you are eating and how it is effecting your health, mood, sleep, skin, behavior, headaches, bowel movements?etc.

Migraine sufferers have tripled since the 1970s with over 20% of households now containing at least 1 migraine sufferer.

The prevalence of eczema has increased 2-3 fold since the 1970s.? About 1 Australian in 3 is effected at some stage in their lives.??Irritable bowel syndrome is now thought to effect about 20% of people living in developed countries compared with almost zero in countries with traditional eating habits.

Asthma has risen from about 10% in the 1970s to about 30% today.? Asthma is the leading cause of school absence.? Most sufferers react to one of two food additives.? 20% of sufferers are effected by salicylates.? The majority can be helped by avoiding food additives.? Even the asthma medications themselves contain additives that adversely effect sufferers!

Since the 1990s there has been a dramatic increase in the use of anti-depressant medications, including for young children, and including 3000 prescriptions to babies under 12 months of age in the USA alone!

There has been a 10 fold increase in major depression since 1945.

Since the 1970s rates of autism are thought to have increased 10 fold in the USA. Some people react to perfumes and the reaction can last for 2-3 weeks!

Even fresh fruit and vegetables contain food additives that effect the above areas. Just because a food additive is called ‘natural’ doesn’t mean it’s safe!

The excellent website contains very valuable information on such food additives as the?common bread preservative (or mould inhibitor) 282.? Calcium propionate (282)’s symptoms (from eating quantities of bread) can?include difficulty getting to sleep, night walking, night terrors, unexplained tiredness, depression,?irritability, growing pains, bed wetting, nasal congestion and?restlessness.

Factsheets can be found at

Specifically what you may like to review on the factsheets section is information on:? Depression and 320 BHA and other antioxidants, The Bread Preservative 282, Salicylates, Diet and ADHD.

The website includes Bread Preservative Research, Where To Buy Safe Bread… and?…


This factsheet is specifically directed to sleep disorders, and includes stories on babies, children and adults.? It also includes information on hair spray, airfresheners, restless legs.? We regard this as a must-read!

The new?factsheet on salicylates is now available… it includes information relevant to tinnitus, reversible hearing loss, vertigo, symptoms of Meniere’s Disease, insomnia, changes in children’s behavior.? Of particular interest here is the information on how ‘good old fruit and vegetables’ are not always good at all…? Find out about low salicylate fruit and vegetables vs. high salicylate fruit and vegetables, and how to control your intake.

Sue Dengate has linked a number of additives to adverse mood and sleep conditions. They include:

  • Wakefulness in young children (102 Tartrazine colouring and 110 Sunset Yellow colouring);
  • Sleep disturbances, restlessness (282 Calcium Propionate preservative);
  • Wakefulness, depression, restlessness, irritability (320 BHA Buylated Hydroxyanisole antioxidant – banned in Japan and may be unlisted in products containing less than 5% vegetable oils);
  • Restlessness, wakefulness and irritability (621 Monosodium Glutamate flavour enhancer MSG);? and
  • Mood alteration (anxiety, agitation, irritability, depression), insomnia, fatigue (951 Aspartame artificial sweetener – banned for US air pilots).

We are all aware now that hyperactivity in some children can be reduced by removing certain colourings and additives from their food.? Our new product Fed Up with Children’s Behavior DVD is designed to help with children’s nutrition.


For more information on Children, ADHD etc please refer to the Babies and?Children page.



To be kept up to date on Supplements, Contact Us, stating “Supplements” as your area of interest.

B Vitamins and Vitamin C & Calcium

Information and Dosages taken from The Anxiety and Phobias Workbook.

During times of stress your body rapidly depletes stores of vitamins B and C. Calcium can act as a tranquilizer, having a calming effect on the nervous system. Depletion of calcium can result in nerve cell overactivity, which may be one of the underlying physiological bases of anxiety.

The recommended dosages from this book are:

  • B-complex: 50 to 100 mg of all eleven B vitamins once a day (twice a day under high stress). B vitamins include thiamine, riboflavin, niacin or niacinamide, pantothenic acid, pyridoxine, biotin, folic acid, choline, inositol, cyanocobalamin and PABA (para-aminobenzoic acid).
  • Vitamin C. 1000 mg in a time-release form, twice a day (double this dose under high stress). Vitamin C in combination with bioflavanoids is preferred.
  • At least 1000 mg a day of calcium either in calcium rich foods (such as dairy products, eggs, leafy vegetables) or a calcium and magnesium supplement taken together.

Note: Watch the supplements you take at night. E.g. vitamin B might give the body a boost it doesn’t need.


Relaxing herbs to investigate include Kava (or kava kava), Valerian, St. John’s Wort, Ginkgo Biloba, Passionflower, Gotu Kola, SAM-e.


Amino acids have recently being used for both depression and anxiety disorders. They have fewer side effects than prescription drugs and are not addictive.

Tryptophan (in two forms 5-Hydroxytryptophan (5-HT) and L-Tryptophan).

Gamma-Aminobutyric Acid (GABA), DL-phenylalanine and tyrosine which increase the amount of norepinephrine in the brain, a substance that has been implicated in depression.

Speak to your health care professional about the above amino acids.

Tryptophan, True or False?

Tryptophan (an amino acid essential in human nutrition – refer to the Amino Acids section above.)

Some have read that tryptophan as contained in milk, turkey, bananas, yoghurt, tuna, etc. produces drowsiness. It appears that is not necessarily the case.

Apparently, when tryptophan is eaten in food products it has to compete with other amino acids to become useful in promoting drowsiness and by itself this does not necessarily happen. There is some evidence that might support it becoming more useful in this way if taken with carbohydrates. Perhaps the carbohydrates themselves could be more of the solution.

For more information visit

5-HTP (5-Hydroxy-tryptophan) is a precursor to the neurotransmitter serotonin. It is marketed in the United States and other countries as a dietary supplement for use as an antidepressant, appetite suppressant, and sleep aid.

For more information on 5-HTP visit

There are those that still believe that drinking a glass of warm milk really does work – and if it does, we’d say “keep doing it”.


For more information see Shiftworkers, Jet-Lag, Varying Sleep Times.


Omega-3 Fatty Acids

To be kept up to date on Omega-3, Contact Us, stating “Omega-3” as your area of interest.

When omega-3 fatty acids are removed from the diet of rats in a few weeks they become anxious, stop learning new tasks and panic in stressful situations. It also reduces their capacity for pleasure.

On the other hand, research has shown that a diet rich in Omega-3 leads in the long run to increased production of neurotransmitters for energy and positive mood in the emotional brain.

Babies and new mothers have been studied. Women in countries with the highest consumption of fish and the highest levels of Omega-3 in their breast milk have been found to have less occurrence of post-natal depression.

Studies have linked Omega-3 fish oils to stabilizing mood swings and treating depression.

Other studies confirm that purified fish oil ethyl-eicosapentaenoic acid, or EPA can help some people with depression, sadness, fatigue, anxiety, insomnia and decreased libido. It also appears that depressed patients have lower omega-3 fatty acids stored in their bodies than normal subjects and that the smaller their reserves, the more severe their symptoms seem to be.

For further information refer to Omega-3 in Depression.