tryptophan

Mouth-taping for improved sleep, the image of vertical taping that changed my mind and GABA and serotonin support if you still feel anxious

March 28, 2025 By Trudy Scott 12 Comments

mouth taping

I had been exploring mouth-breathing and using mouth-taping for my own personal use when I came across this paper, The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea. I had tried mouth-taping a few times but it felt uncomfortable to completely seal my mouth with the large piece of tape I was seeing various health practitioners recommend. And to be honest, it also felt a little scary too, even though I already use tryptophan and GABA for sleep and anxiety.

As soon as I saw the image of the man with a narrow strip of mouth-tape it gave me confidence to start mouth-taping again and I haven’t looked back! I don’t have mild obstructive sleep apnea and don’t snore but I was aware I was starting to mouth-breathe and sleep with a slightly open mouth because of waking with an incredibly dry mouth.

I do not go a single night without it and love the benefits of improved sleep and more energy the next day, and no more dry mouth during the night. I know it’s reducing future tooth decay too.

I share more about the paper, where I first learned about mouth-taping (and an image of sealing the mouth completely) and how GABA and tryptophan may help alleviate any fear and anxiety you may still have about taping your mouth closed at night.

The image that changed my mind and excerpts from the mouth-taping paper

This is the image I’m referring to: the man on the top right with his mouth taped (as circled in yellow). You can see he has a narrow piece of tape, used vertically, instead of a wide piece of tape placed horizontally across his entire mouth/lips (I share an example of the latter below).

As you can see in the image above, there is a difference in “airflow during mouth-breathing vs. nasal-breathing” as indicated by the blue arrows.

Here is the study objective:

Many patients with obstructive sleep apnea (OSA) are mouth-breathers. Mouth-breathing not only narrows the upper airway, consequently worsening the severity of obstructive sleep apnea, but also it affects compliance with nasal continuous positive airway pressure (CPAP) treatment. This study aimed to investigate changes in obstructive sleep apnea by the use of mouth tape in mouth-breathers with mild obstructive sleep apnea.

And the conclusion:

Mouth-taping during sleep improved snoring and the severity of sleep apnea in mouth-breathers with mild obstructive sleep apnea, with AHI (apnea/hypopnea index) and SI (snoring index) being reduced by about half. The higher the level of baseline AHI and SI, the greater the improvement was shown after mouth-taping.

Mouth-taping could be an alternative treatment in patients with mild obstructive sleep apnea before turning to CPAP therapy or surgical intervention.

The snoring index is the number of snoring events per hour. And according to the Cleveland Clinic, the AHI /apnea/hypopnea index “identifies how many times your breathing slows or stops during an hour of sleep. You might see an AHI after a sleep study or on a CPAP machine.

The apnea-hypopnea index (AHI) is the average number of times you stop breathing (apneas) and have shallow breathing events (hypopneas) per hour of sleep.

The American Academy of Sleep Medicine uses a range to categorize the severity of apnea and hypopnea events in adults:

Mild: Five to fewer than 15 events per hour
Moderate: 15 to fewer than 30 events per hour
Severe: 30 or more events per hour”

In the above mouth-taping study, both the apnea-hypopnea index (AHI) and snoring index were reduced by about half, which I find impressive.

They used 3M tape that was “easy to adhere, easy to remove, and non-allergenic.”

My first introduction to mouth-taping and an example of taping your entire mouth with horizontal tape

This interview and taping demo with Mike Mutzel and Mark Burhenne was my first introduction to mouth-taping. It’s a fascinating interview and the benefits are numerous – do read the highlights and watch the interview.

As you can see, Dr. Mark Burhenne tapes his entire mouth with horizontal tape. This approach did not work for me and I gave up after a few tries.

mouth taping

If you have considered taping in the past and were put off or afraid because of this approach of taping the entire mouth, I’m hoping my insights below about taping vertically and the above study will get you trying it again.

How I tape my mouth and what I use

As mentioned above, I use a narrow strip of hypoallergenic paper tape that I simply tear off the roll each night. I sometimes use the same piece for a second night. I use lip ice/lip balm before taping as that prevents the tape from actually sticking to my lips. It feels more comfortable this way and still keeps my mouth closed. And it also allows me to cough and sneeze without feeling like I’ll lose skin on my lips. I can also sort of talk, although not very clearly, and it makes it easy to remove.

I do not go to bed without taping and it has added another element to improving my sleep. I do this together with the amino acids GABA, theanine and tryptophan, magnesium, Seriphos for high cortisol (when it’s high), eating low oxalates and calcium to counter the effects of oxalates, and avoiding EMFs).

If needed, I can slide a GABA Calm into my mouth without removing the tape. I will do this if I happen to need it due to waking in the middle of the night and not being able to get back to sleep.

If you are still fearful and anxious about trying this: serotonin and GABA support

If you are still fearful about taping your mouth closed at night, know you’re not alone! It felt a bit scary to me when I first started taping and I even yanked it off a few times during the night.

Trying it out in the daytime first definitely helps to get used to it. And it’s ok to test-drive taping for a few hours at night initially, and pulling it off later in the night.

Also, be sure to address low serotonin if you have low serotonin type of worry, ruminating, negative self-talk type of anxiety. With this type of anxiety, fears and phobias, and feelings of panic can be heightened. Personally, I use tryptophan and theanine for my low serotonin and also recommend this for clients and those in my group online programs. Keep in mind that some individuals do better with 5-HTP than tryptophan.

When you feel anxious, it’s common to have low GABA type of physical tension and anxiety. This may also make mouth-taping feel too overwhelming and give you feelings of panic. I’m a GABA girl myself and use GABA every night. I’m also getting some GABA support from the theanine I use. I know both are firm favorites with clients and group program members.

And, of course, an added bonus is that by addressing low serotonin and low GABA, we also address sleep issues which is a common sign of low levels of both these neurotransmitters.

Additional resources when you are new to using tryptophan, 5-HTP, GABA and other amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low serotonin or low GABA or other neurotransmitter imbalances may be an issue.

If you suspect low levels of any of the neurotransmitters and do not yet have my book, The Antianxiety Food Solution – How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings, I highly recommend getting it and reading it before jumping in and using amino acids on your own so you are knowledgeable. And be sure to share it with the practitioner/health team you or your loved one is working with.

There is an entire chapter on the amino acids and they are discussed throughout the book in the sections on gut health, gluten, blood sugar control (this is covered in an entire chapter too), sugar cravings, anxiety and mood issues.

The book doesn’t include product names (per the publisher’s request) so this blog, The Antianxiety Food Solution Amino Acid and Pyroluria Supplements, lists the amino acids that I use with my individual clients and those in my group programs.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms). This is a paid online/virtual group program where you get my guidance and community support, and is where this question was asked of me during one of the live Q&A calls.

If you are a practitioner, join us in The Balancing Neurotransmitters: the Fundamentals program. This is also a paid online/virtual program with an opportunity to interact with me and other practitioners who are also using the amino acids.

Wrapping up and your feedback

Have you used vertical mouth-taping and if yes how has it helped you? Or are you fine with horizontal taping and covering your entire mouth? I’d love to hear how you tape, what tape you use and if you also use lip balm/lip ice before taping.

And if you have words of wisdom for newbies who may need some encouragement feel free to share this too!

I am curious if you have also used GABA, theanine, tryptophan or 5-HTP for overcoming the fear of mouth-taping and continue to use one or more of these amino acids for sleep support too?

Feel free to share your feedback and ask your questions below in the comments section.

Calming GABA, tryptophan to relinquish the evening bottle of red wine, theanine for focus and the pyroluria protocol

November 29, 2024 By Trudy Scott 5 Comments

gaba tryptophan theanine

I’m 61 years old postmenopausal. 2 GABA Calm under my tongue the second my eyes open in the morning. I keep it at the bedside. So that’s 250mg.

In the beginning I would also use two if I woke up at 2AM with a panic attack. That doesn’t happen as much anymore. I keep a bottle in my purse for panic attacks during the day. I haven’t had one of those in a couple of years. When I have a low stress week ahead, such as no social interaction scheduled, I go several days without any, but then that clutch in my chest reminds me to start back.

I also am diligent in treating my Pyroluria (diagnosed with a urine test)…it makes a difference. Daily zinc, B vitamins (especially 15mg methylfolate/day – check out the research papers on that dose being as effective as most antidepressants, I’m heterozygous not homozygous, MTHFR), Magnesium Threonate.

I am having good results with 1000 mg L-Tryptophan/day. I’ve just started adding another 1000mg/day in a bid to relinquish my evening bottle of red wine.

I keep a bottle of L-theanine on hand if I have a day ahead that I need to focus. ADHD does not improve with age!! I seriously liked it better in my day when my third-grade teacher labeled me a “dreamer”. Fortunately, I live on a farm and the cows don’t seem to mind that it takes me a bit to focus long enough to get the chores done.

I also have a regular yoga practice and I do physical work outside and in the winter use a SAD light.

I will also add that the last 8 months I have been in a very stressful family situation at home and the above regimen is holding.

If anyone has stuck with this wandering post to the end, don’t give up. Keep fighting to find what works for you.

Jennifer responded with the above in response to my question on Facebook about your starting GABA dose and if it’s changed over the years based on stress levels, hormone changes and life events.

I thanked her for sharing and for her encouraging words for others in the community and asked if I could share her feedback as a blog. She said yes saying “I have learned so very much from the stories of others on the page” – so here we are …

Stories offer hope, motivation and inspiration and we do learn so much from them.

I also told her that she is a poster child for how we want to use GABA and share more about that and her desire to relinquish her bottle of wine (and how amino acids make it easier) below.

She is a poster child for how we want to use GABA

Initially a higher dose of GABA may be needed and then as GABA levels increase and we also start to address other underlying root causes, less GABA is needed on a regular basis.

Initially Jennifer needed 4 x GABA Calm (for a total of 400mg/day) and then just 250mg GABA per day once she addressed pyroluria and B vitamin deficiencies. Yoga also supports GABA production.

On some low-stress days she doesn’t need any GABA at all, but she wisely keeps some in her purse for “panic attacks during the day” (but hasn’t had one in a couple of years).

She had struggled with perimenopause: “I must say that postmenopausal is a hell of a lot better, even with the paper thin skin and wrinkles, than the hell that was perimenopause!!!!”

And she did mention her phenyl-GABA mistake/ignorance and the fact that I helped her identify this issue 5 years ago. If you’re not aware, phenyl-GABA or phenibut can cause similar tolerance, dependence and discontinuation issues to benzodiazepines. More on phenibut here.

All of the above very likely contributed to her higher need for GABA initially.

Additional serotonin support to relinquish her evening bottle of red wine

Jennifer is already supporting her serotonin with 1000mg tryptophan per day, a SAD light in winter and physical exercise on the farm.

Afternoon and evening cravings are common when serotonin isn’t optimal – this can be carb/sugar cravings and/or also a need to self-medicate with wine. The first step is to recognize and acknowledge that a bottle of wine each evening is too much.

This amount of alcohol affects the liver, contributes to leaky gut, can cause blood sugar swings and reduces B vitamins, especially thiamine/vitamin B3. And it could also be considered an added “stress” if you have pyroluria.

Most of us are aware of these harmful effects and yet cannot easily quit. Her use of the word relinquish is a clue as to how she feels about this i.e. some common synonyms of relinquish are “abandon, resign, surrender” which “may suggest some regret, reluctance, or weakness.”

But because she understands the power of amino acids, she plans to increase her tryptophan from 1000mg to 2000mg to address this addiction without the need for willpower or with no feelings of regret or surrender.

If you are new to using this tryptophan for this purpose, this blog is worth reading: Tryptophan had the added benefit of turning me completely off alcohol when I took it to improve mood and sleep during perimenopause

Theanine for when she needs additional focus

Theanine provides a feeling of calm focus, offering support for the following neurotransmitters: GABA, serotonin and dopamine.

Jennifer also uses 400mg of theanine (Suntheanine) for her focus issues, using it only on days she needs it. She says “I rarely have a day when I would need more than 3-4 hours of paperwork concentration as my life on the farm and keeping up with grandchildren is more physical than mental focus.”

Now that she has used GABA, tryptophan and theanine with success, she has these amino acids in her toolbox whenever she needs them in the future and when she needs to increase the dose if the situation requires a change.

A few GABA product options – a sublingual and a powder

Jennifer used Source Naturals GABA Calm lozenges, a product I recommend. It’s a good low dose of 125 mg and is convenient and effective because it’s a sublingual lozenge.

Now GABA Powder is another product I use and recommend. It does need to be measured out to provide a 125 mg typical starting dose. I have clients use a handy mini measuring spoon like this one (my Amazon link) and share more about how to measure out GABA powder on this blog).

For Source Naturals GABA Calm lozenges and Now GABA Powder:

You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).
If you’re not in the US, you can purchase these at iherb (use this link to save 5%).

Additional resources when you are new to using GABA, tryptophan and other amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low GABA, low serotonin or other neurotransmitter imbalances may be an issue.

Wrapping up and your feedback

I appreciate Jennifer for sharing and giving me permission to share her story on the blog. Despite the wine and her very stressful family situation I am thrilled she says she is doing well. I also love that she ends with this: “… don’t give up. Keep fighting to find what works for you.”

I’d love to hear from you – has any of this worked for you?

Feel free to share about your GABA success and how much it helps you and if this has changed over time. And let us know what you feel has contributed to the need for less or more GABA i.e. which other root causes have you addressed?

Feel free to share if tryptophan (or another amino acid) has helped with quitting wine or another alcoholic beverage.

And do share if you use theanine for calm focus.

Feel free to share and ask your questions below.

I’m anxious about GABA side effects and feel like adding a bit of tryptophan before increasing GABA (to avoid overdoing it with either one)

September 6, 2024 By Trudy Scott 7 Comments

I have symptoms from both low GABA and low serotonin on your questionnaire. So I suspect I need to supplement with both. The main issues I have (anxiety, panic) are common to both deficiencies. I took a trial dose of 1 Gaba Calm and it seemed to help a bit. Should one continue increasing the dose of GABA or introduce some tryptophan next?

I am trying to avoid GABA side effects because now that I read your last post on tingling etc (which would be a huge trigger for me), I’m anxious about that.

I feel like adding a bit of tryptophan before increasing GABA and going up like that, one at a time. Versus going higher and higher with GABA since the symptoms are on both lists – in order to avoid overdoing it with one .

Does that make sense or do you still recommend doing one at a time (I just read on one of your blog posts that one should try one amino acid first before introducing another one)? Thank you!

Liz asked this great question on one of the blogs where I discuss how there can be an extremely large variation in dosing for GABA and how too much can cause a niacin-like flush and tingling.

Her concerns are very valid – especially for someone who is anxious – but I still recommend doing a trial of just one amino acid before introducing another. In today’s blog I share why this is my recommendation and why sometimes there is an exception to this recommendation (and how best to implement it).

My recommendation and her results

Liz is correct, I do always recommend doing a trial of one amino acid at a time before introducing the next one. I confirmed that this is still my recommendation and also reminded her that when “one GABA Calm seems to help a bit” it’s a positive sign. When I hear this it’s a big clue that you are on track and the next step is to continue to increase the GABA to determine if you’ll get even better results. I told her we are looking for a wow effect in a few days to weeks.

In case you’re wondering, she did increase just the GABA (without adding tryptophan) and shared “I’ve now increased to 2 GABA Calms and it helps a lot!”

With this kind of result she may decide to stay with just 2 GABA Calm or she may decide to increase yet again if this amount hasn’t substantially reduced her low GABA symptoms of physical tension, anxious thoughts, self-medicating with sugar or alcohol to relax, feelings of panic, pain etc. You can see all the low GABA symptoms here).

As always, I also reminded her what when you are new to the amino acids and other anxiety nutrition solutions like eating real whole food, quality animal protein, fermented foods, organic produce, healthy fats, gluten/sugar/caffeine removal, eating for blood sugar control, addressing gut health and pyroluria, my book “The Antianxiety Food Solution” is a great place to start. It’s a comprehensive approach – amino acids AND diet.

She has “been eating organic, gluten-free, whole foods for 10+ yrs” (this is a wonderful foundation). However the stress of the last few years has really gotten to her and she has been meaning to get my book to get some help with amino acids. Hopefully she now has a copy!

Why do I recommend doing a trial of one amino acid at a time before introducing the next one?

As she mentioned, she has overlaps with low GABA and low serotonin symptoms: “anxiety, panic.” This is not uncommon. Although they do differ – with low GABA it’s more physical and with low serotonin it’s more mental – it can often be challenging to figure out which neurotransmitter imbalance is the issue. Doing a trial of one of the amino acids and seeing/feeling the results provides the answer.

In this case, Liz discovered all or some of her anxiety was caused by low GABA levels. I say some, because it can be due to both low GABA and low serotonin. Once she has a good baseline of GABA and assuming she still has some lingering anxiety symptoms (and other low serotonin symptoms like PMS, anger, low mood, afternoon cravings etc – see them all here), she would then trial tryptophan without changing GABA dosing.

Laying in the tryptophan (after doing an initial trial) would help Liz know that low serotonin is also an issue for her.

And it would have all been challenging to figure out what was doing what had she done some GABA and some tryptophan and then more GABA and then more tryptophan.

Too much GABA and the adverse effects

Liz was understandably concerned about potential adverse effects of using too much GABA after reading this blog post: How much GABA should I use for my anxiety? It depends on your unique needs (and there is an extremely large variation in dosing). (This is the blog she commented on)

I’ve also published these blogs with similar messages:

Learning about adverse effects like this may make you feel more anxious rather than educated and empowered – hence her question about using tryptophan. However, too much tryptophan can also increase feelings of anxiousness and keep you awake (and it’s going to complicate the trial).

Knowing about vitamin C as an antidote often helps mitigate some of the anxious feelings but when it doesn’t then there may be an exception.

Why there may be an exception to my recommendation (and how best to implement it).

Typically when someone has profound fears that hold them back and stop them from using any of the amino acids, my recommendation is always to start with serotonin support as it can allay fears, worry, obsessing and ruminations about possible adverse effects.

In a situation like Liz describes, if anxious thoughts and worrying prevents her from increasing GABA, we would discuss all of the above and I’d help her decide what to do next:

Layer on tryptophan before she has found her ideal dose of GABA, without any change to GABA i.e. one change only. And then go from there to increase the GABA and eventually increase the tryptophan later if she needs to
Stop GABA and switch to tryptophan only and then come back to GABA. It isn’t ideal to lose the gains experienced, even when GABA only “seems to help a bit.”

The good news is that Liz felt comfortable enough increasing the GABA and saw the benefits. This may not be the case for everyone and the above are some options to consider.

A few GABA product options – a sublingual, a powder and a cream

Liz used Source Naturals GABA Calm lozenges (a good low dose of 125 mg). It’s one of the many products I recommend. Another one is Now GABA Powder (which does need to be measured out to provide a 125 mg typical starting dose). Keep in mind, some individuals need less to start.

When using GABA powder I have clients use a handy mini measuring spoon like this one (my Amazon link) and share more about how to measure out GABA powder on this blog).

For Source Naturals GABA Calm lozenges and Now GABA Powder:

You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).
If you’re not in the US, you can purchase these at iherb (use this link to save 5%).

Somnium GABA Cream is available in the US and elsewhere with international shipping. Read more about the product and who may benefit from using a cream, and grab my coupon code to save 15%.

Additional resources when you are new to using GABA and other amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low low GABA or other neurotransmitter imbalances may be an issue.

Wrapping up and your feedback

I appreciate Liz for asking this question. I do hope this information has been helpful for you and for her too.

Now I’d love to hear from you – does any of this resonate with you? Have you felt anxious or fearful about increasing your dose of GABA? And how did you resolve it?

If you’re a practitioner is this how you advise your clients/patients?

Feel free to share and ask your questions below.

Bright light to reset circadian rhythm: a solution for jet lag (with melatonin) and for disturbed sleep caused by bile issues?

August 2, 2024 By Trudy Scott 28 Comments

The symptoms of jet lag cause distress to an increasing number of travelers. Potentially they may impair sleep,mood and cognitive performance. Critically timed exposure to bright light and melatonin administration can help to reduce symptoms.

Bright light is one of the most powerful synchronizers of human rhythms and melatonin serves as a ‘‘dark pulse’’ helping to induce nighttime behaviors. Thus, enhancing day and night signals to the brain, appropriate to the environmental light/dark cycle of the new time zone, can serve to reestablish adaptive timing relationships between the body’s internal biological rhythms and the external environment, and thereby reduce the symptoms of jet lag.

The above is from a paper published in 2002, Jet Lag: Minimizing It’s Effects with Critically Timed Bright Light and Melatonin Administration.

I came across this research just before my recent trip to Boston. I always use high dose melatonin to help with jet lag but because it was a business trip and I needed to be in top form as soon as I arrived, I was intrigued about the addition of bright light. So I purchased a light-weight 10,000 lux bright light panel and took it with me.

I was actually looking for solutions for my issues with a strange sleep pattern i.e. in waking in the early hours and not being able to get back to sleep on days when I would go to bed much earlier than usual. That pilot study found that “a brief course of morning bright light treatment had positive effects on subjective sleep quality, daytime sleepiness, and sleep timing in patients with primary biliary cholangitis.” And it led me to the jet lag research which is typical when you’re digging through the research!

The benefits for both situations – jet lag and disturbed sleep/bile issues – reinforced my decision and I’m so glad I got one. I love it! My jet lag results were better with the bright light and melatonin combined (with some caveats I share below). And I continue to use my light panel daily which means much improved sleep on those nights when I have to get to bed earlier. I am a hot mess when I don’t get a good 9 hours sleep and it’s something I continually work on.

I share more on both studies below, details on what timing is best for the bright light when traveling and at home, melatonin dosing (from the study and what I do) and how I plan to adjust things for my next long flight.

More from the jet lag study on bright light timing and melatonin

The jet lag paper talks about light being “one of the most powerful synchronizers of human circadian rhythms:

Light in the morning advances circadian rhythms and
Light in the evening delays circadian rhythms.”

And so the author shares different and very “specific recommendations using bright light and melatonin for eastward and westward travel before and after departure”and depending on “time zone changes of up to 6, 7-9 and 10 or more hours.”

These involve using the bright light either morning or night and likewise with the melatonin.

Since I was traveling eastbound from Sydney to Boston (21+ hours depending on the route) I should have followed those specific instructions.

How I used the bright light panel and melatonin

Instead, I kept it simple and 3 days before my departure I started using the bright light for 30 minutes in the morning and took 2.5 mg melatonin (and my other usual sleep solutions – see below).

When I arrived in Boston I had an afternoon nap and took 10mg of melatonin that first night – the usual increase in melatonin I use when doing long trips. For the duration of my time in Boston (a week), I used the light panel each morning for 30 minutes and 10mg of melatonin each night. And I did not experience any jet lag, other than feeling a little tired for about an hour each afternoon. I was waking earlier than usual (4am then 4:30am then 5am and then 6am) but was getting 8-9 hours of solid sleep.

I stopped in Hawaii and spent a week with my sister on the way home. I did the same even though the paper had different directions for flying westbound on a 12 hour trip. I was really tired on arriving and crashed early and still woke earlier than usual but had no jet lag.

I continue to use the light panel for 30 minutes each morning and am using 10mg melatonin (I’ll drop it down to 2.5mg soon – wild dreams are my clue I’m getting too much). My sleep has been solid since returning (other than an issue with cellulose in a new product I tried). My bedtime is earlier and I had a little less energy in the afternoons for the first 2 weeks.

We were sprayed with insecticide on the plane on arrival in Australia so I suspect that may have been a factor. (I am trying to get something done about this – I can’t actually believe this happens!)

You may wonder why I shared this study and what I did instead. Quite honestly, I was in a mad rush before I left and didn’t have time to work out the different recommendations. And I figured if I found it overwhelming others may too so let’s keep it simple.

That said, I’m impressed by the level of detail in the recommendations and may try to implement some of this on a future trip where I have some leeway if it doesn’t work. If you’ve done it per the recommendations in the above study please do let us know.

Morning bright light for disturbed sleep in primary biliary cholangitis

As I mentioned above, I had also just read the pilot study, Morning Bright Light Treatment for Sleep-Wake Disturbances in Primary Biliary Cholangitis. “Primary biliary cholangitis is a rare, immune-mediated cholestatic liver disease, mostly affecting women” where there is cholestasis or a decrease in bile flow, pruritus (itchiness) and fatigue. I don’t have this condition but do have bile issues and was experiencing a new sleep problem that my usual sleep protocol wasn’t helping.

I’ve always typically been a night owl, going to bed late and getting up late. However, I’m part of a new US-based Mastermind and with the time difference I have to get up at 5:30am two mornings a week for training sessions. I would go to bed 9 hours earlier and without fail would wake at 1am or 2am and not be able to get back to sleep.

I figured it may be liver/bile related so when I found the above paper I was very excited to give morning bright light a try. And it’s been working!

The pilot study reports these results: “a brief course of morning bright light treatment had positive effects on subjective sleep quality, daytime sleepiness, and sleep timing in patients with PBC.” This matches what I am experiencing on those early training days.

If you’re curious, I write about my current bile issues here: Ox bile as a supplement: to help counter the effects of dietary oxalates very likely caused by bile issues and poor fat digestion. I’m not suggesting it’s anything like primary biliary cholangitis other than something seems to be going on with my liver and bile production or bile quality. I will add that ox bile supplementation has reduced my daytime fatigue dramatically.

Interestingly, in other research, it was suggested that “pruritus of cholestasis is responsive to bright light in some patients” i.e, the itchiness that is experienced with chronic liver disease/bile issues.

My light panel and other sleep solutions

As I shared above, I am a hot mess when I don’t get a good 9 hours of sleep and it’s something I continually work on.

I took this photo in Boston in my hotel room. You can see the light panel and the nutrients I use at night on a regular basis. There are also 3 essential oils I use on the blue cloth (lavender, rose geranium and clary sage) and mouth tape. I always use an eye patch and only use earplugs when traveling.

I recorded a video discussing each of the above and why I use it and will share this as a separate post if there is interest.

The only change for this trip was the full spectrum light panel.

The full spectrum light panel I purchased and now recommend

This is the exact one I purchased (my Amazon link and above image from Amazon). It has 5 brightness levels but I’m only using the brightest one. It has a timer – 10, 20, 30, 40, 50 and 60 minutes. To be safe I started with 10 minutes, then went to 20 minutes the next day and then 30 minutes and have continued with this time. It also has 3 colors but I’ve only used the white so far.

I packed it in my suitcase in the original box and although it was a little bulky, it worked well to prevent it getting damaged.

If you already have a 10,000 lux full spectrum light box or lamp, it will provide similar results and also mood benefits if you experience the winter blues (more about that here). However the light-weight bright light panel is ideal for traveling.

Additional resources when you are new to using amino acids as supplements

As you can see I continue to use GABA and tryptophan to keep me sleeping well and anxiety-free.

For clients who may be considering using either one of these amino acids, I use the symptoms questionnaire to figure out if low low serotonin or other neurotransmitter imbalances may be an issue.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms too). This is a paid online/virtual group program where you get my guidance and community support.

Wrapping up and your feedback

I’d love to hear from you – does any of this resonate with you? If yes, has full spectrum light therapy helped with jet lag? What light box or light panel do you use? And do you also travel with one?

Do you also use melatonin for jet lag and how much helps you? And what else is part of your sleep solutions?

Has bright light therapy improved your sleep if you have liver/bile issues? Has it prevented middle of the night waking?

If you’re a practitioner have you seen this research and seen bright light therapy help with jet lag and/or sleep disruption caused by liver/bile issues?

Feel free to share and ask your questions below.

I had chemotherapy and have not been able to get off sugar since. How long will it take 5-HTP or tryptophan to stop the cravings?

July 26, 2024 By Trudy Scott 4 Comments

Lauren shared her struggle with sugar cravings that started after chemotherapy, asking her question on a recent tryptophan/DPA cravings blog post:

If I try the tryptophan or the 5-HTP and one or the other works, how long will I need to take them for the sugar cravings to stop?

Back in 2021 I had been off sugar for 2 years and it was easy to get off by slowing eliminating sugar. The last elimination was from my coffee and then it was easy to stay away from sugar.

I had chemotherapy for 6 months in 2022. I have not been able to get off sugar since then. After chemo ended, I had the cravings and don’t know how to end the cravings.

Any advice from you would be appreciated.

The good news is that if you have cravings that are caused by low serotonin and you find your ideal dose of tryptophan or 5-HTP, you will notice reduced sugar cravings immediately and they will be further reduced with consistent use, typically a few times a day.

The key is to figure out if your cravings are caused by low serotonin and then it’s a matter of doing a trial of either tryptophan or 5-HTP (if you get results and other low serotonin symptoms improve it’s a clue you’re on track). And then you need to figure out the ideal dose for your unique needs. I share more about all this below and additional information about other types of cravings caused by neurotransmitter imbalances (and the respective amino acids that help).

Since her cravings struggles started after chemotherapy I also discuss possible impacts on neurotransmitters and also candida (sugar cravings are very common with the candida). Read on for my response to the above question from Lauren.

Sugar cravings caused by low serotonin: tryptophan or 5-HTP may offer immediate results

As I mentioned above you will notice reduced sugar cravings immediately with either tryptophan or 5-HTP if your cravings are caused by low serotonin. A big clue with low serotonin-type sugar or carb cravings is that they are more intense in the late afternoon and evening.

A good place to start (as always) is with the symptoms questionnaire. If there are other low serotonin symptoms such as feeling more anxious, worried, fearful with a low mood and irritability etc, that further confirms it’s worth doing a trial.

Some folks do better with one than the other but I have clients start with tryptophan and then switch to 5-HTP if their results are not as expected. In both instances we open the capsule or use powders or a chewable to get instant feedback on the benefits. So in that first session Lauren should be able to say “wow my cravings have reduced from 10/10 to 5/10” within 5-10 minutes. She may also report she feels more optimistic and less worried.

It is possible that her cravings are not caused by low serotonin or that they are a combination of a number of factors.

Sugar cravings caused by other neurotransmitter imbalances, and other amino acids to the rescue

We also look at sugar cravings caused by low GABA (stress eating because of physical tension), low endorphins (comfort eating or emotional eating), low dopamine (eating for an energy boost or improved focus) and low blood sugar (eating due to crankiness and irritability).

Lauren would know if any of the above may be factors based on her scores on the symptoms questionnaire i.e. scores for cravings and other symptoms. This offers further clarification:

If you eat sugar or carbs to feel happy (and especially from late afternoon into the evening) then your sugar cravings are likely due to low serotonin, and tryptophan (or 5-HTP) stops the cravings and boosts mood and reduces anxiety
If you stress-eat your sugar cravings are likely due to low GABA, and GABA will stop the stress-eating and calm you down
If you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that feeling of “I deserve-it” kind of reward-eating or comfort-eating and also give you a hug-like mood boost
If you eat sugar for an energy boost or to give your focus then it’s likely due to low catecholamines and tyrosine will stop those cravings and give you a mood and energy boost, and help with mental clarity
If you have to eat sugar when you haven’t eaten in awhile it’s likely low blood sugar and glutamine on the tongue stops the sugar desire almost immediately and also helps with the low blood sugar symptoms of shakiness and irritability

As you can see there is an amino acid for each of these imbalances and it’s a matter of doing a similar trial for each one. With the correct dose, Lauren can expect quick results too, provided she finds the ideal dose for her needs.

This is the blog post Lauren posted her question on: Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares).

It’s one of many posts on the site about amino acids and sugar cravings so I encourage you to use the search feature of the blog.

Chemotherapy: impacts on serotonin and dopamine

Because chemotherapy has an impact on serotonin and dopamine, this may be where Lauren needs to start when considering which amino acids to trial. Here is some additional information on “chemobrain” or chemotherapy-induced cognitive impairment:

… a medical complication of cancer treatment that is characterized by a general decline in cognition affecting visual and verbal memory, attention, complex problem solving skills, and motor function. It is estimated that one-third of patients who undergo chemotherapy treatment will experience cognitive impairment.

Alterations in the release and uptake of dopamine and serotonin, central nervous system neurotransmitters that play important roles in cognition, could potentially contribute to impaired intellectual performance in those impacted by chemobrain.

And this may offer an explanation as to why she hasn’t been able to quit sugar since chemotherapy.

Chemotherapy, candida albicans and sugar cravings

If none of the above approaches reduce her cravings or if they do help to some extent but are not quite enough, we have to keep looking for root causes.

A big clue is that Lauren had been able to quit sugar using willpower in the past but has struggled since chemotherapy. It’s important to consider the role this may be playing. In cancer patients who have gone through chemotherapy there is increased susceptibility to Candida albicans, “a fungal commensal and a major colonizer of the human skin, as well as of the gastrointestinal and genitourinary tracts.” This is reported to be caused primarily by “chemotherapy-induced depression of innate immune cells and weakened epithelial barriers, which are the body’s first-line defenses against fungal infections.”

Sugar cravings are very common with candida and in some cases can be so severe that no amino acids will work until the candida is addressed. Interestingly, in one candida study, short exposure to serotonin resulted in antifungal activity so it’s possible that tryptophan or 5-HTP helps.

I don’t have my candida symptoms questionnaire on the blog but you can find a mini version on page 93 of my book, The Antianxiety Food Solution and additional information and my dietary/nutrient protocol in chapter 5 of my book.

The full candida questionnaire can be found in William G. Crook’s excellent book, The Yeast Connection and Women’s Health (my Amazon link).

Additional resources when you are new to using amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low low serotonin or other neurotransmitter imbalances may be an issue.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms too). This is a paid online/virtual group program where you get my guidance and community support.

Wrapping up and your feedback

I appreciate Lauren for posting her question on the blog so I can share and we all can learn.

Now I’d love to hear from you – does any of this resonate with you? If yes, what approach helped reduce your sugar cravings after chemotherapy?

If you’re a practitioner have you seen these approaches work well with your clients/patients?

Feel free to share and ask your questions below.

Tryptophan and DPA (d-phenylalanine) for cravings and sleep issues (and a concern about 5-HTP and nightmares)

June 21, 2024 By Trudy Scott 13 Comments

Thank you for all your work! I saw your talk in the Super Trauma conference and immediately went and read your book. I suspect I am low in all 3 neurotransmitters, and have noticed the biggest difference in supplementing with DPA (d-phenylalanine). I started taking all 3 supplements by swallowing and switched to taking them sublingually after I got used to the idea.

My question is about tryptophan in particular. I struggle with nightmares already so I am a bit wary of trying 5-HTP. I tried taking mid afternoon and before bed but it made me way too tired in the afternoon. Is it okay to just double the dose right before bed? How safe are these amino acids in higher doses? I was also wanting to add an evening dose of DPA to help with cravings. Thanks again!

I get many questions like this on the blog about using either 5-HTP with DPA or tryptophan with DPA together, for helping to improve sleep and ease sugar cravings. So today I’m sharing one of these questions and my insights in case you have a similar question. This will also give you the opportunity to ask questions you may have related to using these amino acids together and gain an understanding on how to tweak the amino acids for optimal results.

Read on for my response to the above question from Amanda. I also share more about 5-HTP and nightmares (and why she may also decide to use this amino acid too), vitamin B6 and nightmares, pyroluria, and how to figure out if your cravings are due to low endorphins or low serotonin (or a combination).

Should she add an evening dose of DPA?

It’s wonderful to hear that DPA is helping with Amanda’s comfort cravings/emotional eating and other low endorphin symptoms. As a reminder these include:

Heightened sensitivity to emotional pain
Heightened sensitivity to physical pain
Crying or tearing up easily
Eating to soothe your mood, or comfort eating
Really, really loving certain foods, behaviors, drugs, or alcohol
Craving a reward or numbing treat
PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) *

(bookmark this symptoms questionnaire because it’s updated as new research is published and has more symptoms listed that what is included in my book)

And in case you’re new to DPA (d-phenylalanine), it is an amino acid that prevents the breakdowns of endorphins so we have more of these feel-good neurotransmitters.

I’m really glad she figured out it’s more effective when opened and used on the tongue rather than swallowing it. I share more about this here – How best to use the amino acid DPA for easing heart-ache, weepiness, comfort eating and a compulsive desire for food. It really can mean the difference between no results and great results.

Amanda asks about adding an evening dose of DPA to help with endorphin-related cravings too and also using tryptophan only at night. Keep in mind that afternoon and evening cravings are typically related to low serotonin and it’s best to trial one amino acid at a time so you know which is working for which symptom. If we were working together, I’d recommend figuring out her serotonin support first and then layering in an extra DPA (or possibly two) at night if it’s still needed.

In case you’re curious, I discussed low serotonin, low endorphins and low GABA in my interview at the Trauma Super Conference so she is also using GABA. Using this one sublingually is key and it helps with easing physical tension and stress eating.

What could her serotonin support look like?

Since tryptophan used mid afternoon and before bed made her way too tired in the afternoon she could consider a lower dose of tryptophan (midafternoon and evening) or could just trial one tryptophan after dinner to help with sleep and reduce after dinner cravings.

For some folks this is enough. If not, after a few days of tracking symptoms, she could increase to one tryptophan after dinner and another at bedtime or two tryptophan at bedtime if her symptoms are not down 2/10 or 3/10.

Her concern about 5-HTP and nightmares

Some folks do better on 5-HTP and some on tryptophan and she is getting results with tryptophan so doesn’t really have to worry about 5-HTP at this stage. However, I do want to address Amanda’s concern about 5-HTP and nightmares, because in the future she may want to consider 5-HTP.

She may find she does in fact need some serotonin support earlier in the day and 5-HTP in the afternoon may be the answer for her i.e. 5-HTP midafternoon and tryptophan in the early evening and/or at bedtime. It’s not unusual that we mix and match these two amino acids.

I’ve not had any clients report nightmares with 5-HTP, so I was surprised to hear this feedback on a Facebook thread, where a number of folks stopped using it for this reason. However, most folks on the same Facebook thread shared that 5-HTP works very well for them and does not cause nightmares. There is also research that supports the use of 5-HTP for night terrors. I suspect it may have to do with low vitamin B6 which we know contributes to poor dream recall and/or nightmares.

I share more about 5-HTP and nightmares here. And vitamin B6 and dream recall here.

I posed this question in the 5-HTP/nightmares blog: “Could it be that folks who get nightmares with 5-HTP, happen to also have pyroluria? Or perhaps they simply have low vitamin B6?” I have all my anxious clients supplement with vitamin B6 and/or P5P and this may be why nightmares with 5-HTP was news to me.

Vitamin B6 for neurotransmitter production and pyroluria

Since she does already struggle with nightmares, I’m not surprised she is concerned. However nightmares are a clue that someone may have low vitamin B6. This is typically picked up when I have clients do the pyroluria questionnaire on the intake form. Addressing low vitamin B6 is also important because it’s a cofactor for making the neurotransmitters and helps with hormone balancing.

I reminded her to read the pyroluria chapter in my book too. It includes the above questionnaire and detailed information on vitamin B6, zinc and evening primrose oil (all needed to address this condition that leads to feelings of being socially anxious).

How safe are these amino acids in higher amounts?

I share the top of the range for dosing all the amino acids in my book. This is typically 1500 mg tryptophan twice a day, 150 mg 5-HTP twice a day and 1500 mg DPA three times a day. Occasionally I have had clients need higher doses. The clue is symptom relief. We start low, monitor symptoms and adjust up as needed, and then down if no additional benefits are observed.

Using extra DPA at night for cravings?

As I mentioned above, I’d recommend figuring out serotonin support first (tryptophan only or a combination of 5-HTP and tryptophan) and then layering in an extra DPA (or possibly two) in the evening if it’s still needed for comfort cravings.

For some folks it’s very easy to identify comfort cravings (low endorphins) from worry/low mood cravings (low serotonin):

If you eat sugar or carbs to feel happy (and especially from late afternoon into the evening) then your sugar cravings are likely due to low serotonin, and tryptophan (or 5-HTP) stops the cravings and boosts mood and reduces anxious feelings
If you are a comfort-eater then it’s likely due to low endorphins and DPA will stop that feeling of “I deserve-it” kind of reward-eating or comfort-eating and also give you a hug-like mood boost

If it’s not easy to figure out the only way to know for sure is to do a trial of tryptophan and then do a trial of DPA and observe before and after feelings and the need to self-medicate with whatever the sugary treat is. Amanda may need one or the other at various times and she may even need both at certain times.

DPA and tryptophan product options

I recommend Lidtke EndorphiGen (which is DPA) and Lidtke Tryptophan 500mg. You can purchase these from my online store (Fullscript – only available to US customers – use this link to set up an account).

If you’re not in the US, these products are available via iherb: Doctor’s Best D-Phenylalanine (or DPA) and Life Extension Tryptophan 500mg (use this link to save 5%).

Additional resources when you are new to using amino acids as supplements

As always, I use the symptoms questionnaire to figure out if low endorphins or low serotonin or other neurotransmitter imbalances may be an issue.

If, after reading this blog and my book, you don’t feel comfortable figuring things out on your own (i.e. doing the symptoms questionnaire and respective amino acids trials), a good place to get help is the GABA QuickStart Program (if you have low GABA symptoms too). This is a paid online/virtual group program where you get my guidance and community support.

Wrapping up and your feedback

I’m thrilled Amanda is seeing these benefits with DPA, tryptophan and GABA and is fine-tuning her results even further. I appreciate her asking her questions on the blog so I can share and we all can learn.

Now I’d love to hear from you – does any of this resonate with you? If yes, which combination has worked best for you for emotional eating and sleep issues?

Is 5-HTP or tryptophan better for you and is vitamin B6 part of your supplement list.

If you’re a practitioner have you seen this combination work well with clients/patients?

Feel free to share and ask your questions below.