|
| |
THE
PERFECT SLEEP
Sleep
deprivation is one of the most common afflictions of modern life
in people of all ages.
Natural
sleep, a blessed state that many neither enjoy nor have enough of.
Sally-Ann Creed tells us how to manage this stress related problem.
Sleep
deprivation can be due to a variety of factors from
overwork to overplay. Between handling studies, career, a social
life, children, spouses, employers, and ageing parents - sometimes
there’s just not enough time to take care of everything and get
sufficient sleep.
It seems difficult to shut one’s mind
off from all these stressors and relax, and in doing so turn off
the adrenaline long enough to grab some quality sleep.
Stressors affect our ability to relax and unwind which directly
leads to the common problems of insomnia and fatigue which can
eventually create a vicious cycle.
While
the most common causes of insomnia are psychological (depression,
anxiety, and tension) various foods, beverages, and medications may also
be responsible. Compounds present in food and drink (most notably
caffeine) interfere with sleep, and over three hundred drugs are known
to affect normal sleep. Then there are common physiological
problems such as thyroid disease, anaemia, and diabetes all of which
influence quality sleep.
I’m
going to assume for the purpose of this article that the reader is in
relatively good health with no major underlying disease so that we can
explore natural means to address common sleep problems.
Common
Sleep Inhibitors
The
first and most sensible thing to do is make sure you’re not doing
things that interfere with sleep. For instance, look at the beverages
you’re drinking. Large amounts of alcohol cause the release of
adrenaline and disrupt the production of serotonin (an important brain
chemical that initiates sleep) Coffee and fizzy drinks taken
either late afternoon or evening won’t help either as drinking
caffeine after 4 o’clock in the afternoon can affect you for many
hours. Caffeine in foods should be limited to the early part of the day,
but if you are desperate, try cutting these out altogether for a while
to see if it makes a difference.
A
study conducted at Duke University found that the effects of having just
one cup of coffee in the morning can exaggerate the body's stress
responses and increase stress hormone levels all day long and into the
evening. Switch to green tea, an anti-oxidant-rich brew that will
increase feelings of relaxation and well-being.
Overeating
at night can also keep you awake, so make sure you have a not-too-heavy
meal, and give yourself a couple of hours after eating before retiring
to allow the food to digest properly. Attempting to go to sleep on
a full stomach may keep you awake, as can eating too late at night.
If
you suffer from heartburn, avoid spicy or fatty foods at supper time as
these may cause heartburn and interfere with your sleep.
Sleep
apnea – a condition experienced where you periodically stop breathing
during the night - can interfere with quality sleep, and if you are
aware that you have this condition you should seek help. Sometimes
simply losing weight can be enough to put an end to this condition.
Many
people stay up far too late, disrupting what should be a normal cycle of
sleep. It’s a good idea to try to get to bed by 10:30pm at the
latest, but if insomnia prevents this, then consider a few dietary
supplement options to help you unwind.
|
Helpful
Supplements
Calcium
and magnesium - these minerals are essential for proper nerve function,
they promote relaxation; especially when taken in the evening.
Choose in a citrate form for best absorption and always try to take them
together. If choosing only one – make sure it’s magnesium
citrate.
Herbs
- the following herbs have been used for centuries to help relax, calm,
and soothe: Valerian Root, Hops, Scullcap, Passion Flower, Chamomile and
Lavender. Combinations are often available and work in varying degrees
for different people, but they’re worth a try.
B-complex
vitamins - some of the early signs of B-vitamin deficiencies are
irritability and insomnia. The B vitamins are known as the "stress
vitamins." Try taking them once or twice a day, at breakfast and
lunch, and take a high-dose, good quality brand.
Phosphatidyl
Serine - this compound is a normal constituent of the brain and is
helpful in aiding memory, mood and insomnia. It is best taken initially
at 3 per day (especially in the evening). It’s quite a pricey
supplement, but if it works for you, it’s worth it. This is also
a supplement widely used in the prevention of Alzheimer’s Disease.
Fish
oil - this seems to improve sleep patterns in people because of its
effect on the pineal gland which regulates the sleep and wake cycles.
By virtue of its effects on the pineal gland, fish oil helps augment
melatonin secretion (a sleep-inducing hormone) in a normal manner which
leads to better sleep (use pharmaceutical grade fish oil only to avoid
unwanted mercury and DDT).
B12
Methylcobalamin - Methylcobalamin is the body's active form of vitamin
B12 and has been shown to help some people suffering from what is
referred to as sleep-wake disorder. This disorder is characterized by
excessive daytime sleepiness, restless nights, and frequent night-time
awakenings. For these people, taking methylcobalamin (3mg daily under
your tongue) has often led to improved sleep quality, increased day time
alertness and concentration, and improved mood. Much of the benefit
appears to be a result of methylcobalamin influencing melatonin
secretion. Low levels of melatonin in the elderly may be a result of low
vitamin B12 status - one of the most common nutrient deficiencies,
especially in the elderly.
5-Hydroxytryptophan
(5-HTP) - is converted in the brain to serotonin - an important
initiator of sleep. 5-HTP has also been reported, in numerous
double-blind clinical studies, to decrease the time required to get to
sleep and to decrease the number of awakenings. The sedative effects of
5-HTP can be enhanced by taking it near bedtime with a carbohydrate
source such as fruit or fruit juice. The recommended dosage is
50-100mg.
L-theanine
- is a relaxing amino acid found in green tea, now available as a
supplement. Clinical studies show it induces a sense of calm in patients
with anxiety. At 100-200mg L-theanine does not act as a sedative, but it
significantly improves sleep quality and works well with 5-HTP. At
higher single dosages L-theanine does exert sedative action though.
Valerian
- is the most popular herbal sedative. Several double-blind clinical
studies have substantiated its ability to improve sleep quality and
relieve insomnia.
Although
not a supplement - a regular program of physical activity can be
extremely beneficial in helping you to sleep well. Try exercising early
in the day and avoid being vigorously active close to bed time.
Moderate-intensity activity in the early evening, on the other hand,
such as a brisk walk, may actually help you sleep. Aim for around 30 to
60 minutes of moderate to vigorous exercise per day in all.
|
Important
Factors
Although
often not considered as a problem area regarding sleep, sugar and
refined carbohydrates can interfere with sleep. Eating a diet high in
sugar and refined carbohydrate as well as not eating regular meals can
cause a reaction in the body that triggers the "fight or
flight" part of the nervous system, causing wakefulness.
Nocturnal
hypoglycemia (a low night time blood glucose level) is an important
cause of sleep-maintenance insomnia. When there is a drop in the blood
glucose level, it causes the release of hormones whicn regulate glucose
levels, such as adrenaline, glucagon, cortisol, and growth hormone.
These compounds stimulate the brain and are a natural signal that it is
time to eat.
Good bedtime snacks
to keep blood sugar levels steady
throughout the night are oatmeal, whole grain breads and other complex
carbohydrates eaten together with a protein source, and a little healthy
fat. These foods will not only help maintain blood sugar levels, they
actually can help promote sleep by increasing the level of serotonin
within the brain. Protein foods high in the amino acid tryptophan,
such as turkey, milk, cottage cheese, chicken, eggs, and nuts
(especially almonds) help to promote sleep in most people. In the brain,
tryptophan is converted to serotonin and melatonin, which are natural
sleep-inducing compounds.
While
some people can’t fall asleep, others drift off readily enough but
wake in the early hours. These are two different forms of
insomnia. In sleep-onset insomnia a person has a difficult time falling
asleep and in sleep-maintenance insomnia they suffer from frequent or
early awakening.
Your
lifestyle plays a huge role in how well you sleep. Do you have regular
diet, exercise, and sleep habits? If not, it may be time to make some
changes. In addition, it helps to create as comfortable and peaceful an
environment in your bedroom as possible. Use these tips to get started:
Maintain
a regular sleep schedule. Your internal clock in your brain
functions best when it’s sleep and wake times are balanced. By waking
up and going to bed at the same time every day, you strengthen this body
clock.
Establish
a routine. Do something relaxing every night before bed, such as taking
a hot bath, massaging your feet, or listening to classical music.
Set
the scene. Keep your bedroom quiet, dark, and free of possible
interruptions. Make sure you’re sleeping on a supportive bed with
soft, comfortable pillows. If possible, get a mattress topper that adds
extra cushion and support for your entire body. You can get many
different kinds of mattresses, bed cushion toppers or covers – find
something that gives you that feeling of comfort and support.
Don’t
eat too close to bedtime. Eating heavy meals late in the day can cause
stomach discomfort, gas, or occasional bloating. Try to complete your
meal by 7:00pm unless going out to dinner. Also, remember to avoid
caffeine and alcohol.
Don’t
go hungry either. Whilst over-eating before bed is a no-no, going
to bed hungry of course also interferes with sleep, usually by failing
to keep the brain supplied with enough glucose (sugar). A small snack in
the hour before bed is usually not problematic if you are truly hungry,
but the ideal solution is to time your last meal so that you don' feel
hungry during the 1-2 hours before bed.
Dress
the part. If you suffer from night sweats, wear a nightshirt or attire
made from breathable, natural material, such as cotton. This will help
dry away the moisture, leaving you more comfortable and dry in
bed.
Sleep
at night. Daytime naps steal hours from night time slumber. Limit
daytime sleep to less than one hour and not later than 3pm.
Be
quiet. Silence is more conducive to sleep - turn off the radio and TV.
Use earplugs, a fan or some other source of constant, soothing,
background noise to mask sounds you can't control, such as a busy
street, trains, airplanes or even a snoring partner. Heavy curtains also
muffle outside noise.
Sleep
longer. Research has shown that getting a few more minutes of sleep in
the morning can actually lower levels of the stress hormone, cortisol.
This is a significant finding because elevated levels of cortisol will
accelerate the ageing process.
An interesting study conducted by
researchers at London's Westminster University, found a physiological
difference between people who wake early and those who wake later. The
study looked at levels of cortisol, the body's main stress hormone, and
discovered that the levels varied dramatically depending on when the
person actually woke up.
|
So
what should you eat to help you sleep? Not too much! It is important
that your body is able to focus on rest and repair while you sleep,
rather than on digestion. Gear your evening meal towards relaxation and
good digestion rather than to consume any particular food or drink
before bed.
Your evening meal should: emphasize
low-to-medium glycaemic index carbohydrates, such as whole-grain breads,
rice, or pasta, a mixed green salad, or lightly sautéed vegetables
include
a portion of organic protein such as fish, chicken, eggs, beef or lamb
include
a small portion of a healthy fat-containing food, such as olive oil,
avocado, nuts and seeds or nut butters
include
herb tea (especially chamomile or peppermint) or other non-stimulating
water-based beverage
Here’s
to a restful night’s sleep!
WARNING:
If you have taken a prescription sleeping pill regularly, do not stop
taking the drug suddenly. It is important to work with your doctor to
taper off the drug gradually to avoid potentially dangerous withdrawal
symptoms. Be sensible and work with a qualified health professional if
you wish to get off drugs and onto a natural sleep aid.
Sally-Ann
Creed, Clinical Nutritionist
(Dip Clin Nutr)
www.sallyanncreed.co.za
|
|