Winter 2008 Newsletter

Sleep: The Ultimate Cure

Most of us experience a bout of insomnia at some point in our lives.  Whether caused by an acute stress or done deliberately to cram for an exam, insomnia affects our state of health the next day.  Individual episodes of insomnia don’t appear to cause long-term health problems.

However, frequent episodes of insomnia do contribute to multiple negative effects on the body.  Insomnia is defined as an inability to fall asleep, inability to maintain sleep, waking up too early (less than 7 hours), or restless or poor quality sleep.  The optimal amount of sleep per night falls between 7 – 9 hours. 

Chronic insomnia, insomnia lasting longer than 30 days, causes or contributes to weight gain, hormone imbalance, fatigue, mood disorders, and decreased ability to deal with stress.  In addition, insomnia may contribute to thyroid dysfunction, increased blood pressure, cancer, diabetes, and pain. 

A recent study demonstrated that women who slept 5 hours or less per night weighed almost 5.5 lbs more than women who slept more than 7 hours.  Individuals getting fewer than 7 hours of sleep per night have an increased risk of obesity.  Obesity in turn increases an individual’s risk for diabetes, heart disease, arthritis, high blood pressure, cancer and respiratory problems.  Obesity itself causes 17% of cancer deaths.

Chronic insomnia also causes hormone imbalances that cause or contribute to PMS, menopause symptoms, fatigue, depression and anxiety, irritability, decreased sex drive, and thyroid disorders.  During a typical health night, levels of melatonin, growth hormone, and serotonin increase in the body.  These hormones promote restoration and regeneration.  Insomnia often increases levels of the stress hormone cortisol and high cortisol levels, stimulated by stress and thoughts of the day, cause insomnia.

The release of cortisol decreases or inhibits the release of serotonin, melatonin, and growth hormone.  Serotonin is one of the key hormones that regulate mood, appetite, pain, and the sense of well-being.  Decreased levels due to insomnia cause depression, anxiety, fatigue, irritability, and contribute to PMS and menopause. 

Consistent, adequate, and restful sleep must be obtained for optimal wellbeing and health.  Prescription medications for insomnia allow an individual to fall asleep but may interfere with deep, restorative sleep. In addition, many of them may be addictive physically or emotionally. None of them treat the underlying causes of insomnia.  Instead I recommend seeking help from a naturopathic doctor or qualified holistic practitioner.

The following diet and lifestyle suggestions promote proper sleep. 

• Get regular exercise 5 days per week including weight bearing and cardio.
• Learn stress management techniques including deep breathing, reframing, or meditation.
• Avoid smoking and alcohol consumption in general and especially within two hours of bed.
• Avoid caffeine and sugar before bed.
• Check prescription medication for side effects and caffeine.
• Avoid taking stimulating nutrients after 4 or 5pm including carnitine and B vitamins.
• Eat a small amount of protein before bed to stabilize blood sugar if appropriate.

In addition to the above diet and lifestyle recommendations, multiple natural remedies exist.  Commonly used supplements include magnesium, calcium, melatonin and 5HTP.  If taking magnesium or calcium use the citrate or glycinate forms.  5HTP and melatonin should be used under the guidance of a qualified practitioner.

Common herbal remedies include valerian, passionflower, skullcap, and lemon balm.  Some individuals experience a paradoxical effect from valerian resulting in increased anxiety or insomnia.  Take a trial dose initially during the day on a day when you’re not required to operate machinery.  Lemon balm may cause a negative effect on thyroid hormone levels and should not be used in those with hypothyroid except under the supervision of a qualified practitioner.  As always, when using herbal remedies use only the highest quality herbs from reputable companies and get dosage advice from a qualified practitioner.

Insomnia affects millions of people each year.  If you experience insomnia do not ignore it.  Seek help from your doctor or a local naturopathic doctor.  When treated you will experience a much more rewarding and enjoyable life.