Sleep Tips


Patients on steroids (prednisone, dexamethisone. . .) may have difficulty getting sufficient sleep.

Review: could Dexamethasone cause Insomnia? some statistics from eHealthMe

Dexamethasone and Insomnia from the Myeloma Beacon Forum


There are people who should not take melatonin. These include women seeking to become pregnant or who are already pregnant and people suffering from immune system cancers such as leukemia, Iymphoma, Hodgkin’s disease, multiple myeloma, etc.

Blog entry

Nutrition Review

Over the counter medicines

Active ingredients are acetaminophen and diphenhydramine
Long term use and high dosage of acetaminophen can cause liver damage (information from
Cautions about angle-closure glaucoma, or uncontrolled primary open-angle glaucoma

Tylenol PM without the Tylenol

Deep Sleep (herbal, may not be able to take with treatment)

From Herbs, Etc.


Check with your doctor if you are having trouble sleeping.

Yoga Techniques

Turning the eyes gently downward may help to sleep.

Yoga Recipe for insomnia

A yogic recipe for insomnia: ½Teaspoon pepper stirred into a glass of scalding milk and drunk as hot as possible

Foods That Can Help Sleep

Food That Helps You Sleep (from No Sleepless Nights)

Sleep Hygiene: 20 Healthy Sleep Habits

Almonds contain magnesium, a muscle-relaxing mineral that plays a key role in regulating sleep.

Bananas contain tryptophan that has been linked to sleep quality.

Cereal and Milk
Milk contains the sleep-promoting tryptophan, which the brain uses to make serotonin and melatonin, hormones that promote relaxation and control sleep and wake cycles. The carbohydrates in cereal make tryptophan more available to the brain, according to the National Sleep Foundation. For the best nutritional bang, choose a small bowl of whole-grain, low-sugar cereal.

Cherries, especially the tart varieties, are one of the few food sources of melatonin, the sleep hormone that regulates your internal clock. Recent studies have found that volunteers who drank tart cherry juice daily fell asleep sooner and slept better and longer.

Crackers and Cheese
The protein in cheese provides sleep-inducing tryptophan, while the carbs in crackers may help you fall asleep faster. Gram for gram, cheddar cheese contains more tryptophan than turkey.

Decaffeinated Green Tea
Green tea contains theanine, an amino acid that helps to reduce stress and promote relaxation. Just make sure that the green tea you enjoy at night is decaffeinated, because the caffeine in regular green tea might keep you awake.

Chickpeas (garbanzo beans), the main ingredient in hummus, are not only rich in tryptophan, but also in folate and vitamin B-6. Folate helps to regulate sleep patterns, especially in older people, and vitamin B-6 helps to regulate your body clock. So spread some hummus on a small slice of bread for your before-bed snack.

Lemon Balm
Tea made from the herb lemon balm contains naturally occurring oils with terpenes, organic compounds that can promote relaxation and better sleep. To brew your own soothing lemon-balm tea, add 1 to 3 teaspoons of dried leaves to a cup of freshly boiled water. Cover and let steep for 10 minutes, then strain.

Peanut Butter
America's favorite nutty spread is rich in tryptophan, which the body uses to build hormones essential for sleep. Spread some peanut butter on a few whole-grain crackers, which provide carbs to help the tryptophan reach the brain more easily.

Certain fruits can significantly boost natural levels of melatonin, which tend to decline as we age. Researchers found that levels of a melatonin marker were raised by more than 266 percent after eating pineapples, 180 percent after eating bananas and 47 percent after eating oranges.

Pumpkin Seeds
Pumpkin seeds are packed with a variety of essential nutrients, including substantial amounts of tryptophan. Pair a small piece of carb-rich fruit with your pumpkin seed snack to help the sleep-inducing nutrients reach your brain.

In addition to being a natural source of melatonin, walnuts help your body respond better to stress. For extra flavor, toast them briefly on top of the stove in a dry skillet until they're golden brown.