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Shake Out The Salt For Better Sleep
October 9, 2017 donecountingsheep

Shake Out The Salt For Better Sleep

Posted in Sleep Better
A Pinch Of Salt Helps Sleep Image

Salt Is Bad? We Have To Disagree.

Dietary Dogma Is Keeping Us Awake

For nearly half a century, we have been told that eating salt is bad for us. This, after this natural mineral has been used throughout history to flavour our meals and preserve foods (my own mother-in-law still remembers food for the family being stored in salt barrels).  Did you know that the word “salary” comes from Roman soldiers being paid, at least in part, in salt, such was its importance, particularly for land-locked regions.  However, salt then managed to get a bad reputation, ‘danger-approach-with-caution’. That’s a big mistake in my view.

If I had a pound for every time a patient smiled with glee when I encouraged them to add more of it to their food, I would be rich by now. Having spent the last several years as a recovered insomniac myself and leading many others back to understanding how they can sleep better too, I have had the pleasure of explaining that cutting out salt is part of the dietary dogma which is contributing to an epidemic of insomnia.

It’s Time To End The War On Salt

“This week a meta-analysis of seven studies involving a total of 6,250 subjects in the American Journal of Hypertension found no strong evidence that cutting salt intake reduces the risk for heart attacks, strokes or death in people with normal or high blood pressure. In May European researchers publishing in the Journal of the American Medical Association reported that the less sodium that study subjects excreted in their urine—an excellent measure of prior consumption—the greater their risk was of dying from heart disease.” Scientific American

The Shady Story Of How Theory Became Science

Adding his voice to many other scientists, who know this advice to be wrong, is leading cardiovascular research scientist Dr James DiNicolantonio. He has exposed the tenuous link between salt and heart disease in his new book, The Salt Fix. Not only is there no sound evidence to back up the hypothesis that salt increases blood pressure but, to the contrary, his research shows clearly that low salt diets increase the risk for developing diabetes which increases the risk of developing serious cardiovascular disease! Want to know more?  The shady story of how the salt theory became “science” can be read here.

“In the 1950s, when the pharmaceutical industry was beginning to promote some new chemicals as diuretics to replace the traditional mercury compounds, Walter Kempner’s low-salt “rice diet” began to be discussed in the medical journals and other media. The diuretics were offered for treating high blood pressure, pulmonary edema, heart failure, “idiopathic edema,” orthostatic edema and obesity, and other forms of water retention, including pregnancy, and since they functioned by causing sodium to be excreted in the urine, their sale was accompanied by advising the patients to reduce their salt intake to make the diuretic more effective.”

Ray Peat

Although the current dietary guidelines limit salt to just under a teaspoon per day (or the equivalent 2.4 grams of sodium), countries which consume nearly twice that have some of the lowest rates of hypertension and cardiovascular disease.

Crisp Cravings Disguised As Salt Cravings

I frequently see patients who crave crisps and eat one packet most days (this is not good news for health as one 30g packet of crisps contains about 10g of vegetable oil, multiply that by 365 days and that’s nearly 4 litres in vegetable oil from crisps alone each year.  Now if you want to know who the real ‘bad food’ guy is in modern society, it’s vegetable oil:  read any of Dr Ray Peat’s work and you will know vegetable oil is bad news for the thyroid, metabolism and sleep.  The craving for crisps is simply a response to the body’s need for salt in disguise and once my patients salt their meals properly this unhealthy craving for crisps simply vanishes.

Research suggests about 1 and 1/3  to 2 and 2/3 of a teaspoon of salt per day is optimal for health.

Now What Does This Have To Do With Sleep?

Well there is a little-known fact that salt has a calming effect on the nervous system as it helps to inhibit the release of adrenaline produced by the adrenal glands. Adrenaline is a fight or flight hormone and can be responsible for anxiety, shakiness, cold sweaty hands, palpitations and mental alertness – not exactly something you want in high amount at night.

“The increase of adrenalin caused by salt restriction has many harmful effects, including insomnia. Many old people have noticed that a low sodium diet disturbs their sleep, and that eating their usual amount of salt restores their ability to sleep. The activity of the sympathetic nervous system increases with aging, so salt restriction is exacerbating one of the basic problems of aging. Chronically increased activity of the sympathetic (adrenergic) nervous system contributes to capillary leakage, insulin resistance (with increased free fatty acids in the blood), and degenerative changes in the brain (Griffith and Sutin, 1996).”

Ray Peat

Research linking low salt to high adrenaline is shown below.

Salt is something I have noticed, for a long time now, helps me personally have a more restful night sleep and with less visits to the loo too. I often advise patients to dip some carrot sticks in a little salt in the evening or even to have 1/4 teaspoon with a small glass of orange juice.

My advice?  Try to become intuitive about the foods that your body is asking for. Salt your food according to taste and, please, remove the “naughty” tag you have of salt in your mind – it’s not the bad guy you think it is.


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Further Reading and References

Hypertension. 1990 Aug;16(2):121-30.Evidence for increased renal norepinephrine overflow during sodium restriction in humans. Friberg P, Meredith I, Jennings G, Lambert G, Fazio V, Esler M.

Clinical Research Unit, Baker Medical Research Institute/Alfred Hospital,

Prahran, Victoria, Australia.

Clin Exp Hypertens A. 1990;12(2):179-90.

Beta-adrenergic receptor sensitivity during sodium restriction and converting enzyme inhibition.

Mills P, Dimsdale J, Ziegler M, Brown M.

Department of Psychiatry, University of California, San Diego, La Jolla 92093.

Am J Physiol. 1990 Sep;259(3 Pt 1):E422-31.

Age-related differences in norepinephrine kinetics: effect of posture and sodium-restricted diet.

Supiano MA, Linares OA, Smith MJ, Halter JB.

Department of Internal Medicine, University of Michigan Medical School, Ann Arbor.

Nippon Jinzo Gakkai Shi. 1991 Sep;33(9):873-8.

Dietary sodium concentration modifies catecholamine release with stress in spontaneously hypertensive rats.

Kawamura H, Tomori H, Naruse Y, Maki M, Komatsu K, Hara K, Mitsubayashi H, Suzuki

K, Ito S, Miyagawa M, et al.

2nd Department of Internal Medicine, Nihon University School of Medicine, Tokyo, Japan.

Photo by Ben White on Unsplash



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