How is the quality of your sleep? Do you wake up several times at
night and are you able to fall back asleep? When was the last time you
woke up in the morning feeling truly refreshed?
Just because you
are not one of those who have problem falling asleep, you may not think
of yourself as an insomniac. But because you have difficulty entering
into deep sleep stages, you end up waking up repeatedly throughout the
night. Over the long haul, this deficiency in deep sleep may result in
intense fatigue and increase your risk of diabetes, cardiovascular
disease, and obesity.
Many prescription sleep medications are good
for inducing sleep, but they impair deep sleep, which is why patients
who are on these drugs tend not to wake up feeling rested. Taking
sleeping pills also come with risks, such as dependence, next-day
drowsiness, memory loss, and sleep-walking.
In the following, we
will first look at what happened when you have a deep and restful sleep
versus a more shallow and erratic sleep, and how it may affect your
health. Then we will discuss some natural strategies for good sleep and
various drug-free options that promote deeper sleep.
Sleep Patterns And Health
Generally, the course of a night's sleep follows a pattern of alternating
REM (rapid eye movement) and
non-REM
phases, with the first REM phase occurring within 90 minutes of falling
asleep. During REM sleep, dreaming generally occurs and muscles are
paralyzed. Blood flow to the brain increases by 50-200%.
This is the
phase when the brain regenerates its own energy.
Typically, after initially falling asleep, one will go from REM to non-REM sleep.
There are four stages of non-REM sleep:
Stage 1:
Light sleep. One can be awakened without difficulty; if aroused, a
person may feel as if he or she has not slept. This stage may last for
5-10 minutes. Many may notice the feeling of falling during this stage
of sleep, which may cause a sudden muscle contraction.
Stage 2: Light sleep. Heart rate slows and the body temperature decreases. The body prepares to enter deep sleep.
Stages 3 and 4: Deep sleep, with stage 4 being more intense than stage 3. If aroused, a person may feel disoriented for a few minutes.
The
course of a night's sleep follows a parabolic curve of repeating
through the REM and non-REM phases. The cycle speeds up toward morning,
with more time spent in REM and non-REM stages 1 and 2 and less in
non-REM stages 3 and 4. In healthy sleep, roughly 25% of total sleep
time is spent in REM activity and 75% in non-REM phases.
To this
day, researchers have not yet identified the precise neural pathways and
neurotransmitters that regulate these sleep phase transitions. As
indicated in the diagram above, people with poor sleep tend to have a
more shallow and erratic sleep pattern, with relatively less sleep time
spent in non-REM stages 3 and
4. They may be able to fall asleep
initially but tend to wake up more often during the night and do not
feel as rested in the morning.
Health effects of deep sleep
Sleep,
especially, deep sleep is vital to good health. It is characterized by
heightened anabolic activity (building up of tissues for growth), tissue
repair of all major organ systems, and strengthening of the immune
system. A host of hormonal and metabolic activities take place during
the various phases of sleep:
- Cortisol (stress hormone) and thyroid stimulating hormone are released during stages 1 and 2 of non-REM sleep.
- Prolactin, follicle stimulating hormone, and luteinizing hormone
which regulate reproductive processes are released during stages 3 and 4
sleep.
- Growth hormone, essential for tissue repair, is released during stages 3 and 4 sleep.
- Sleep affects ghrelin and leptin levels, which have profound
influence on appetite. Lack of sleep or poor quality sleep tends to
increase ghrelin production (leading to heightened appetite,
particularly for high carb, high fat foods) and decrease leptin levels
(leading to diminished sense of satiety). The result is a tendency
toward overeating and weight gain.
As indicated, the
entire endocrine (hormonal) system is highly involved and affected by
sleep. That is why sleep problems are so often correlated with metabolic
dysregulation, weight gain, and cardiovascular risk. As you get older,
there is also a tendency to sleep more lightly and get less deep sleep
even though the amount of sleep required does not appear to diminish
with age.
Natural Strategies For Good Sleep
If you
have problem falling asleep or if you are a light sleeper and wake up
too often at night, you should definitely try out the following
strategies:
Cut caffeine. Caffeine is the most popular drug
in the world. It is a central nervous system stimulant that many of us
use to remain alert during the day. However, caffeine cannot replace
sleep. Once in the body, it takes about 6 hours for one half of the
caffeine to be eliminated; in other words, after 18 hours, you still
have 12.5% of the caffeine left in your system. That explains why for
some people even one cup of coffee in the morning may still keep them
awake at night. If you are a light sleeper, caffeine may be the culprit
that prevents you from going into deep sleep.
Avoid alcohol.
Alcohol may have a sedating effect that helps you fall asleep quicker
but it also increases awakenings during the second half of the night.
With alcohol, you go into deep sleep right away, missing out on the
initial stage of REM sleep. When the alcohol starts to wear off, you
come out of deep sleep and go into REM sleep, which is much easier to
wake from. This is why you often wake up after just a few hours of sleep
when you drink at night. Alcohol also dehydrates you and make you snore
loudly. For people who are prone to sleep apnea or sleep-walking,
alcohol usually exacerbates the conditions.
Quit smoking.
The nicotine in cigarettes is a stimulant, which can keep you awake.
Compared to non-smokers, smokers tend to take slightly longer to fall
asleep, sleep less, and have less deep sleep.
Exercise regularly, but not several hours before bedtime.
Establish a regular, relaxing bedtime routine.
Take a bath, listen to soothing music, or just simply relax. Stop
watching TV, working on the computer, or playing video games an hour
before bed. The bright screen may affect your body's secretion of
melatonin, the sleep hormone.
Maintain a regular bed and wake time schedule including weekends. This helps regulate your body's circadian rhythm.
Create a sleep-conducive environment.
Your bedroom should be completely dark, quiet, and cool. Your mattress
and pillow should be comfortable. Switch off all electronic devices in
the bedroom.
Finish dinner at least 2-3 hours before bedtime.
Some people wake up at night because their blood sugar drops too low.
If this happens to you, it will be helpful to have a light snack of
protein and healthy fats before bed to stabilize blood sugar throughout
the night.
Make a to-do list. Before going to bed, write
down all the things that need to be tackled the next day so they are not
swimming around in your head. Or alternatively, unload all your
thoughts in a journal.
Drug-Free Options For Deeper Sleep
According
to the National Sleep Foundation, 30% of American adults suffer from
insomnia and 62% experience a sleep problem a few nights per week. No
wonder over 66 million sleep medications were prescribed in the U.S. in
2010. Yet, taking sleeping pills has a risk of dependence and withdrawal
repercussions. A major side effect is that they can cause next-day
drowsiness, confusion, and forgetfulness.
Traditional natural sleep aids
This
leads many to turn to natural sleep aids, such as melatonin,
L-tryptophan, 5-HTP, GABA, L-theanine, kava, valerian root, chamomile,
and other nutrients and botanicals. Since every person's reaction can be
different, some people say they work well, while others report that
they only work to a certain degree and are not very reliable over time.
The following is a brief explanation of each. Always start with the
lowest dosage and increase gradually until sleep becomes optimal.
Melatonin
is a sleep hormone produced by the pineal gland in the brain. Melatonin
helps control your sleep-wake cycle. Darkness increases the secretion
of melatonin whereas bright light inhibits it. Very small amounts are
found in foods but it is also available as a supplement. Melatonin is
not habit-forming and is generally safe in 3-6 mg doses taken 30 minutes
before bedtime. Sublingual (under the tongue) tablets are
faster-acting. Side effects may include vivid dreams and morning
grogginess.
L-tryptophan is one of the essential amino
acids (building blocks of protein) that your body uses to make
neurotransmitters such as serotonin and melatonin. These
neurotransmitters act as chemical nerve messengers that tell your brain
to shut down for the night. L-tryptophan is found in foods such as
seafood, poultry, and dairy. To induce sleep, take 1,000-3,000 mg 30-45
minutes before bedtime. Beware that medications for depression interact
with L-tryptophan. Side effects may include dry mouth, nausea,
dizziness, headaches, and loss of appetite.
5-HTP is a
compound produced by the body from tryptophan. In Europe, it has been
used for decades to treat depression and sleep problems. 5-HTP boosts
brain serotonin levels, increases REM sleep as well as stages 3 and 4
deep sleep. Recommended dosage is 100-300 mg taken 30 minutes before
retiring. Higher dosage may lead to a greater number of disturbing
dreams and nightmares due to prolonged REM sleep.
GABA is a
calming amino acid and a neurotransmitter. It is a natural tranquilizer
and helps induce sleep and improves sleep quality. For insomnia, take
500-1,000 mg an hour before bedtime. GABA supplements are generally safe
when used appropriately.
L-theanine is a relaxing
non-protein amino acid found in green tea. It increases the body's GABA
levels and improves sleep without creating drowsiness or diminished
motor performance. L-theanine has been used as a relaxant supplement in
Japan since the mid-1960s. To use as a sedative, take 200-400 mg before
retiring. L-theanine may decrease blood pressure, therefore, taking it
along with high blood pressure medications may cause your blood pressure
to go too low.
Kava is a plant that belongs to the pepper
family and has been used as a medicine in the South Pacific islands for
centuries. Kava has a calming effect and produces brain wave changes
similar to diazepam medications like Valium. It has been shown to
promote deep sleep in people with stress-related insomnia. Recommended
dosage is 150-250 mg of kava extract in the form of kavalactones taken
30-60 minutes before bedtime. Kava may be habit-forming and should not
be used long-term.
Valerian root has been used as an herbal
sedative and anti-anxiety treatment since at least the time of ancient
Greece and Rome. Valerian may help you fall sleep faster and improve the
quality of sleep. It becomes more effective over time, so it is best to
take it every night for a short period of time. Recommended dosage is
400-900 mg up to 2 hours before bed. Valerian usually causes no side
effects although at higher dosage, some people may experience daytime
fatigue.
Chamomile tea has a calming effect and may help
you fall asleep quicker. To get the medicinal effects of chamomile, you
need to use two or three tea bags and steep in hot water for a few
minutes. Avoid if you are allergic to ragweed.
If you have any
health conditions, are on any medications, pregnant, or nursing, always
check with your healthcare professional before taking any of these
supplements.
New option for deep sleep
In 2007, there
was a breakthrough in the search for a natural sleep supplement for
people with troubled sleep, especially those prone to waking up in the
middle of the night. Research scientists found that taking high
concentrations (3 grams) of
glycine before bedtime helped the
subjects fall asleep quicker. It also promoted the prolongation of
stages 3 and 4 deep sleep in the first sleep cycle and prevented sleep
fragmentation, increased alertness the following day, and improved
memory performance.
Glycine's other health advantages
- Glycine
is the smallest of the 20 amino acids commonly found in proteins, such
as beef, poultry, fish, and seafood. Our bodies produce glycine (from
another amino acid serine) but we also get it from food.
- Glycine helps repair collagen. Glycine is about 30% collagen and
collagen is the most abundant protein in our bodies. It is the main
component of connective tissue and is found in large quantities in
tendons, ligaments, skin, cartilage, bone, blood vessels, intestines,
intervertebral discs, and in the cornea of the eye.
- Glycine is an important amino acid for relaxation, liver detoxification, and normal muscle functioning.
- Glycine is necessary for the production of healthy DNA and RNA.
- Glycine plays a key role in maintaining healthy function of the
central nervous system. Along with GABA, glycine is considered one of
the most vital inhibitory or calming neurotransmitters.
- Glycine reduces core body temperature during sleep, hence, reducing awakenings during the night.
- Glycine has no adverse side effects, is non-toxic (even up to 30
grams a day), and non-habituating. Since glycine has an entirely
distinct mechanism of action, it is not likely to interfere with other
sleep aids, in fact, there may even be some synergies. However, if you
are taking Clozapine (Clozaril) to help treat schizophrenia, glycine may
decrease the effectiveness of the drug.
If your
sleep happens to be less than desirable, give glycine a try. Glycine
comes in a capsule or powder form. Take 3 grams before bedtime and see
how it works for you.
We
all know that obesity is on the increase, we see it every day on TV and
in magazines. The problem seems to be spiraling out of control. Common
sense tells us that weight gain is just down to the plan and simple fact
of eating too many calories and the wrong food choices but this problem
can also be because of low self esteem and being in situations where
you are under constant stress and use found the wrong food both as a
comforter and a quick energy pick me up.
