Posted by Dr. Samvat on September 1, 2009 · Leave a Comment
This decade has now been recognised as the sleep decade within the scientific circles. We no longer can afford to view any ailment without integrating the science of sleep medicine. Dr Demente, one of the founding fathers of sleep medicine claims that up to 70% of diseases known to mankind are related to sleep disorders.
Sleep is necessary for detoxification, immunity, tissue repair, regeneration, emotional balancing and most importantly for recuperation of the brain from the day’s activities
The literature on the science of sleep and its effects on health has boomed in the past decade, and research now suggests sleep deprivation plays a role in manifold ‘lifestyle conditions’ that plague developed societies. These include ;
• Depression / Anxiety
Depression (a mind state) is associated with an increased ratio of central cholinergic to aminergic neurotransmission (a brain state). As these two neurotransmitters are involved in the regulation of the REM/NREM sleep cycle it would not be surprising to find that this sleep cycle is impaired in depression or mood disorders. This is the case as sleep abnormalities associated with depression may reflect a relative predominance of cholinergic activity. Furthermore, antidepressant medications can reduce rapid eye movement (REM) sleep either by their anticholinergic properties or by enhancing aminergic neurotransmission. Intense and prolonged dreams often accompany abrupt withdrawal from antidepressant drugs, a reflection of an REM rebound after drug-induced REM deprivation.
• Reduced work performance
• Reduce cognitive function / Poor concentration
Neurotransmitters such as acetylcholine, noradrenalin, and serotonin, also play important roles in controlling sleep and memory function. Each of these neurotransmitters, in addition to having independent effects on memory are likely to interact with cortisol in important ways that may affect memory consolidation and dreaming.
• Impotence / Low sex drive
Sleep disorders, in particular SAS, and ED are prevalent and may be related in adult men. Either ED or sleep disorders should be considered whenever the other is suspected in adult men. Sleep disorders and ED should also be investigated for the purpose of treating underlying systemic diseases and emotional disorders, and in order to prevent late complications of atherosclerosis.
• Behavioural abnormality / Aggressions
Dream sleep is essential for the maintenance of mental health. It is essential for the sustenance of our rational-egoic sense of identity, our emotional –affect sense of balance and control and our somatic and physiological health. Deprivation of REM sleep can drive a person to suicide and psychosis.
•
• Hormonal imbalance
sex hormones oestrogen and testosterone influence sleep duration and quality and may account for sex differences in the prevalence of sleep-related disorders. Women have a greater prevalence of insomnia and men have approximately twice the prevalence of sleep apnoea. Middle-aged and elderly women experience higher sleep quality, more slow-wave sleep (SWS), more REM sleep and fewer awakenings compared with age-matched males.
• Increased chance of road accidents (1 in 6)
• Increased chance of falling asleep behind the wheel (1 in 3)
• Substance use disorder
• Obesity and type 2 diabetes
Sleep modulates a major component of the neuroendocrine (sympathovagal balance, cortisol, TSH, glucose, and insulin, Leptin, Ghrelin, NPY) control of appetite (2). Health problems resulting from obesity could offset many of the recent health gains achieved by modern medicine, and obesity may replace tobacco as the number one health risk for developed societies.
Chronic sleep loss as a consequence of voluntary bedtime restriction or as the result of snoring and sleep apnoea is an endemic condition in modern society.
significant morbidity directly attributable to obesity, are mainly due to heart disease, diabetes, cancer, asthma, sleep apnea, arthritis, reproductive complications and psychological disturbances.
The potential impact of recurrent sleep loss on the risk for diabetes and obesity has only recently been acknowledged . In laboratory studies of healthy young adults submitted to recurrent partial sleep restriction, marked alterations in glucose metabolism including decreased glucose tolerance and insulin sensitivity have been demonstrated(1).
Sleep deprivation also alters the neuroendocrine balance of Leptin and Ghrelin. These neuroendocrine abnormalities are usually correlated with increased hunger and appetite, which may lead to overeating and weight gain. A growing body of epidemiological evidence supports an association between short sleep duration and the risk for obesity and diabetes.
Obesity in the vast majority of obese humans is associated with both hyperinsulinemia and hyperleptinemia, which are indicative of insulin and leptin resistance, respectively.
Accumulated data now suggest that there is a link between brain function during sleep cycles, Fat and insulin metabolism. Appetite is regulated by an interplay of two hormonal and neural mechanisms within the arcuate nucleus of the hypothalamus. An appetite-stimulating circuit and an appetite-inhibiting circuit (see Fig. 1).
Leptin and insulin alike trigger the appetite-inhibitory circuit. Ghrelin and NPY stimulate the appetite circuit.
• Fibromyalgia, fatigue and poor immunity
Fibromyalgia patients complain of diffuse musculoskeletal aches, pains or stiffness associated with tiredness, anxiety, poor sleep, headaches, irritable bowel syndrome, subjective swelling in the articular and periarticular areas and numbness. fibromyalgia is associated with primary sleep disorders (e.g. sleep apnoea, periodic limb movement disorder) . The chronic fatigue syndrome and fibromyalgia have similar disordered sleep physiology, namely an alpha rhythm disturbance (7.5-11 Hz) in the electroencephalogram (EEG) within non-rapid eye movement (NREM) sleep that accompanies increased nocturnal vigilance and light, unrefreshing sleep. Aspects of cytokine and cellular immune functions are shown to be related to the sleep-wake system. The evidence suggests a reciprocal relationship of the immune and sleep-wake systems. Interference either with the immune system (e.g. by a viral agent or by cytokines such as alpha-interferon or interleukin 2) or with the sleeping-waking brain system (e.g. by sleep deprivation) has effects on the other system and will be accompanied by the symptoms of the chronic fatigue syndrome.
• Stroke & heart attacks – 50%
Sleep apnea and milder forms of sleep-disordered breathing are associated with acute and substantial cardiovascular stress. Respiratory events during sleep (apneas or hypopneas) often cause hypoxemia, sympathetic activation, acute pulmonary and systemic hypertension, and decreased stroke volume. obstructive sleep apnea appeared to be highly prevalent among patients with stroke or transient ischemic attacks. Increased cytotoxicity and cytokine imbalance has been proposed to be involved Atherogenesis in sleep apnoea.
• Poor Metabolism, Diabetes and Obesity
During sleep, the body must maintain circulating blood glucose levels so that the brain continues to receive adequate substrates, despite the absence of food intake. body adapts to reduced food intake during sleep by inducing a degree of peripheral insulin resistance. During the later stages of sleep, insulin action improves, normalizing circulating glucose levels in preparation for wakefulness and food intake. sleep restriction appears to be accompanied by an alteration( reduction) in appetite control contributing to obesity and type 2 diabetes.
• Poor school performance and Hyperactivity in children
The attention deficit hyperactivity disorder (ADHD) is an heterogeneous, complex and common childhood disorder that causes significant impairment There is substantial evidence that ADHD psychopathology and sleep-wake regulation share common neurobiologic mechanisms. Moreover, there could be an overlap between symptoms of ADHD and certain sleep problems such as obstructive sleep apnea syndrome, restless leg syndrome and periodic limb movements of sleep. Children undergoing evaluation for ADHD should be systematically assessed for sleep disturbances because treatment of sleep disorders is often associated with improved symptomatology and decreased need for stimulants.
• Gastrointestinal disorders
Sleep abnormalities may be associated with inflammatory bowel disease (IBD), chronic inflammatory disorders of the gut. adequate sleep, which is believed to serve as both a protective and restorative function, could potentially calm the inflammatory process. In one study Poor sleep made it harder to cope with GI disease in 41% of IBD and 67% of IBS subjects. Poor sleep patterns may significantly contribute to suboptimal quality of life of patients with IBD, even in those patients with inactive disease.
Sleep Apnea and Snoring and Insomnia are the 3 most common sleep disorders effecting 70% of population followed by restless led syndrome and childhood sleep disorders.
Why can’t people sleep
Apart from the post-industrialised lifestyle’s shift from regular and consistent work hours to shift and part-time work, greater time spent engaged with distracting and sedentary lifestyle technologies, there are often medical reasons behind a sleep disorder. These include:
• Patients with chronic lung disease may experience low oxygen levels at night that disturb sleep.
• Patients with asthma may develop wheezing or shortness of breath at night, usually in the early morning hours.
• Patients with heart failure may develop abnormal breathing at night, which disturbs sleep much in the way that sleep apnoea does.
• Patients with Parkinson’s or other neurological diseases may develop disturbed sleep.
• 65% of people with kidney disease develop obstructive sleep apnoea
• Inflammation( systemic or somatic such as joint inflammation)
• Hormonal Imbalance( low progesterone , excess estrogens , low melatonin and high cortisone)
Sleep and Aging
Up to 50% older people (> 65 years of age) tend to get tired earlier, wake up earlier. Many people in their 60’s and 70’s find themselves going to bed at 6to7 pm and waking at 3 to 4 am in the morning. In the 70’s and 80’s, the circadian rhythms tend to flatten out and often lose the ability to maintain a functional sleep-wake cycle. This phenomenon is most notable in elderly care facilities where residents may sleep at any hour of the day or night, often for a portion of every hour. I.e. On average, the nursing home patient is never asleep for a full hour and never awake for a full hour. Rather, the patient is constantly falling asleep and waking up.
Effect of Aging on Sleep. Compared to normal sleep cycles the elderly have more fragmented poor quality sleep. SWS is reduced indicating poor rejuvenation of tissues as growth hormone secretion is reduced. There is an increased in stage 1 and 2 sleep with more fragmented REM sleep indicating more dreaming. Age related changes in sleep are due to weaker circadian regulation of sleep and wakefulness. Manipulation of the circadian timing system, rather than the sleep homeostat, offers a potential strategy to alleviate age related decrements in sleep and daytime alertness levels
This decade has now been recognised as the sleep decade within the scientific circles and in this post we will cover the “Truth about Sleep Deprivation” and its effects on your health.
Sleep is necessary for detoxification, immunity, tissue repair, regeneration, emotional balancing and most importantly for recuperation of the brain from the day’s activities. We no longer can afford to view any ailment without integrating the science of sleep medicine… Dr Demente, one of the founding fathers of sleep medicine claims that:
“up to 70% of diseases known to mankind are related to sleep disorders.”
The literature on the science of sleep and its effects on health has boomed in the past decade, and research now suggests sleep deprivation plays a role in manifold ‘lifestyle conditions’ that plague developed societies. These include:
• Depression / Anxiety
Depression (a mind state) is associated with an increased ratio of central cholinergic to aminergic neurotransmission (a brain state). As these two neurotransmitters are involved in the regulation of the REM/NREM sleep cycle it would not be surprising to find that this sleep cycle is impaired in depression or mood disorders. This is the case as sleep abnormalities associated with depression may reflect a relative predominance of cholinergic activity. Furthermore, antidepressant medications can reduce rapid eye movement (REM) sleep either by their anticholinergic properties or by enhancing aminergic neurotransmission. Intense and prolonged dreams often accompany abrupt withdrawal from antidepressant drugs, a reflection of an REM rebound after drug-induced REM deprivation.
• Reduced work performance
• Reduce cognitive function / Poor concentration
Neurotransmitters such as acetylcholine, noradrenalin, and serotonin, also play important roles in controlling sleep and memory function. Each of these neurotransmitters, in addition to having independent effects on memory are likely to interact with cortisol in important ways that may affect memory consolidation and dreaming.
• Impotence / Low sex drive
Sleep disorders, in particular SAS, and ED are prevalent and may be related in adult men. Either ED or sleep disorders should be considered whenever the other is suspected in adult men. Sleep disorders and ED should also be investigated for the purpose of treating underlying systemic diseases and emotional disorders, and in order to prevent late complications of atherosclerosis.
• Behavioural abnormality / Aggressions
Dream sleep is essential for the maintenance of mental health. It is essential for the sustenance of our rational-egoic sense of identity, our emotional –affect sense of balance and control and our somatic and physiological health. Deprivation of REM sleep can drive a person to suicide and psychosis.
• Hormonal imbalance
sex hormones oestrogen and testosterone influence sleep duration and quality and may account for sex differences in the prevalence of sleep-related disorders. Women have a greater prevalence of insomnia and men have approximately twice the prevalence of sleep apnoea. Middle-aged and elderly women experience higher sleep quality, more slow-wave sleep (SWS), more REM sleep and fewer awakenings compared with age-matched males.
• Increased chance of road accidents (1 in 6)
• Increased chance of falling asleep behind the wheel (1 in 3)
• Substance use disorder
• Obesity and type 2 diabetes
Sleep modulates a major component of the neuroendocrine (sympathovagal balance, cortisol, TSH, glucose, and insulin, Leptin, Ghrelin, NPY) control of appetite (2). Health problems resulting from obesity could offset many of the recent health gains achieved by modern medicine, and obesity may replace tobacco as the number one health risk for developed societies.
Chronic sleep loss as a consequence of voluntary bedtime restriction or as the result of snoring and sleep apnoea is an endemic condition in modern society.
Significant morbidity directly attributable to obesity, are mainly due to heart disease, diabetes, cancer, asthma, sleep apnea, arthritis, reproductive complications and psychological disturbances. The potential impact of recurrent sleep loss on the risk for diabetes and obesity has only recently been acknowledged . In laboratory studies of healthy young adults submitted to recurrent partial sleep restriction, marked alterations in glucose metabolism including decreased glucose tolerance and insulin sensitivity have been demonstrated(1).
Sleep deprivation also alters the neuroendocrine balance of Leptin and Ghrelin. These neuroendocrine abnormalities are usually correlated with increased hunger and appetite, which may lead to overeating and weight gain. A growing body of epidemiological evidence supports an association between short sleep duration and the risk for obesity and diabetes. Obesity in the vast majority of obese humans is associated with both hyperinsulinemia and hyperleptinemia, which are indicative of insulin and leptin resistance, respectively. Accumulated data now suggest that there is a link between brain function during sleep cycles, Fat and insulin metabolism. Appetite is regulated by an interplay of two hormonal and neural mechanisms within the arcuate nucleus of the hypothalamus. An appetite-stimulating circuit and an appetite-inhibiting circuit (see Fig. 1). Leptin and insulin alike trigger the appetite-inhibitory circuit. Ghrelin and NPY stimulate the appetite circuit.
• Fibromyalgia, fatigue and poor immunity
Fibromyalgia patients complain of diffuse musculoskeletal aches, pains or stiffness associated with tiredness, anxiety, poor sleep, headaches, irritable bowel syndrome, subjective swelling in the articular and periarticular areas and numbness. fibromyalgia is associated with primary sleep disorders (e.g. sleep apnoea, periodic limb movement disorder) . The chronic fatigue syndrome and fibromyalgia have similar disordered sleep physiology, namely an alpha rhythm disturbance (7.5-11 Hz) in the electroencephalogram (EEG) within non-rapid eye movement (NREM) sleep that accompanies increased nocturnal vigilance and light, unrefreshing sleep. Aspects of cytokine and cellular immune functions are shown to be related to the sleep-wake system.
The evidence suggests a reciprocal relationship of the immune and sleep-wake systems. Interference either with the immune system (e.g. by a viral agent or by cytokines such as alpha-interferon or interleukin 2) or with the sleeping-waking brain system (e.g. by sleep deprivation) has effects on the other system and will be accompanied by the symptoms of the chronic fatigue syndrome.
• Stroke & heart attacks – 50%
Sleep apnea and milder forms of sleep-disordered breathing are associated with acute and substantial cardiovascular stress. Respiratory events during sleep (apneas or hypopneas) often cause hypoxemia, sympathetic activation, acute pulmonary and systemic hypertension, and decreased stroke volume. obstructive sleep apnea appeared to be highly prevalent among patients with stroke or transient ischemic attacks. Increased cytotoxicity and cytokine imbalance has been proposed to be involved Atherogenesis in sleep apnoea.
• Poor Metabolism, Diabetes and Obesity
During sleep, the body must maintain circulating blood glucose levels so that the brain continues to receive adequate substrates, despite the absence of food intake. body adapts to reduced food intake during sleep by inducing a degree of peripheral insulin resistance. During the later stages of sleep, insulin action improves, normalizing circulating glucose levels in preparation for wakefulness and food intake. sleep restriction appears to be accompanied by an alteration( reduction) in appetite control contributing to obesity and type 2 diabetes.
• Poor school performance and Hyperactivity in children
The attention deficit hyperactivity disorder (ADHD) is an heterogeneous, complex and common childhood disorder that causes significant impairment There is substantial evidence that ADHD psychopathology and sleep-wake regulation share common neurobiologic mechanisms. Moreover, there could be an overlap between symptoms of ADHD and certain sleep problems such as obstructive sleep apnea syndrome, restless leg syndrome and periodic limb movements of sleep. Children undergoing evaluation for ADHD should be systematically assessed for sleep disturbances because treatment of sleep disorders is often associated with improved symptomatology and decreased need for stimulants.
• Gastrointestinal disorders
Sleep abnormalities may be associated with inflammatory bowel disease (IBD), chronic inflammatory disorders of the gut. adequate sleep, which is believed to serve as both a protective and restorative function, could potentially calm the inflammatory process. In one study Poor sleep made it harder to cope with GI disease in 41% of IBD and 67% of IBS subjects. Poor sleep patterns may significantly contribute to suboptimal quality of life of patients with IBD, even in those patients with inactive disease.
Sleep Apnea and Snoring and Insomnia are the 3 most common sleep disorders effecting 70% of population followed by restless led syndrome and childhood sleep disorders.
Why can’t people sleep
Apart from the post-industrialised lifestyle’s shift from regular and consistent work hours to shift and part-time work, greater time spent engaged with distracting and sedentary lifestyle technologies, there are often medical reasons behind a sleep disorder.
These include:
• Patients with chronic lung disease may experience low oxygen levels at night that disturb sleep.
• Patients with asthma may develop wheezing or shortness of breath at night, usually in the early morning hours.
• Patients with heart failure may develop abnormal breathing at night, which disturbs sleep much in the way that sleep apnoea does.
• Patients with Parkinson’s or other neurological diseases may develop disturbed sleep.
• 65% of people with kidney disease develop obstructive sleep apnoea
• Inflammation( systemic or somatic such as joint inflammation)
• Hormonal Imbalance( low progesterone , excess estrogens , low melatonin and high cortisone)
______________________________________________________________________
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Filed under sleep disorder · Tagged with anxiety, cant sleep, cpap sleep apnea, dr reza samvat, drepression, help me sleep, help to sleep, help with sleep, Hormonal imbalance, not sleeping, Obesity and type 2 diabetes, obstructive sleep apnea, rem sleep disorder, sleep apnea, sleep apnea australia, sleep apnea causes, sleep apnea clinic adelaide, sleep apnea clinic gold coast, sleep apnea clinic melbourne, sleep apnea help, sleep apnea treatment, sleep apnia, sleep apnoea, sleep apnoea clinic gold coast, sleep apnoea clinic melbourne, sleep clinic, sleep clinic adelaide, sleep clinic gold coast, sleep clinic melbourne, Sleep Deprivation, sleep disorder, sleep disorder centre, sleep disorder clinic, sleep disorder clinics, sleep disorders, sleep issues, sleeping disorder, symptoms sleep apnea, trouble sleeping, why cant i sleep
Posted by Dr. Samvat on August 24, 2009 · Leave a Comment
Sleep or not to sleep; that is the question
These days people are working longer hours than ever before, facing increasing time pressures in their daily lives combined with a society that readily embraces the concept of ‘night life’. Lack of sleep may in fact be as much of a health epidemic in Australia as smoking, drinking, obesity and illicit drugs.
One third of Australians are dangerously sleep-deprived, making them vulnerable to illnesses
ranging from digestive problems and depression through to potentially fatal disharmonies that result from a compromised immune function.
Since 1910, the amount of sleep we get has steadily decreased by a massive 22 per cent, dropping from nine hours to just seven hours per night. This is a ‘sleeping time bomb’ in terms of health. Few realise every hour of lost sleep goes on their body’s tab as if they were using a life-long credit card.
Sleep debt builds over years, months or days, gradually robbing people of their health. After oxygen and water, sleep is your most vital need, even more important than food. If someone is completely deprived of sleep, they can potentially die within two weeks. Depression and illness has been linked with chronic exhaustion, yet simple changes to sleeping habits can transform lives.
The body contains multiple systems that function in cycles. Heart rate, respiration, hormonal function, immunity, liver and gastrointestinal function, reproductive function and our sleep/wake abilities are all controlled by biorhythms or other wise known as circadian rhythm.
The human performance is normally at a minimum between 3 and 5am. If you are required to work during these hours your natural rhythm becomes interrupted causing fatigue, inefficiency and increased chance of becoming accident-prone. In general, circadian systems can be thought to serve two main functions;
1. To ensure that an organism is synchronized to the physical world.
2. 2. To ensure that the various physiological systems inside the organism remain synchronized.
Regulating light exposure is critical in resetting the circadian rhythm and its most vital component of sleep. One of the most important building blocks of vitality resides in the healing power of sleep, an amazing life-sustaining system where we achieve the deepest levels of metabolic calm, allowing the body to re-align everything from basic body chemistry through to thoughts and emotions.
In our modern world, increasing numbers of people move rapidly across time zones or work during the night. The result is a group of symptoms collectively known as “Jet Lag” or “Circadian Rhythm disorders” While there is a lot of variation in individual symptoms, many people experience disruption of sleep, gastrointestinal disturbances, lack of energy only with decreased vigilance and attention span. While most people have no difficulties tolerating an occasional interruption repeated occurrences can start to have long term affects if a strategy plan is not implemented.
Am I in Rhythm?
• Does it take you longer then 15 minutes to fall asleep?
• Do you experience achy and/or restless legs?
• Do you feel pain in your neck when lying in bed?
• Do you sleep for less then 5 hours?
• Do you sleep for more then 9 hours?
• Do you have a regular monthly cycles (Females only)?
• Do you travel weekly crossing more then one time zone?
• Are a shift worker?
• Do you watch TV before bed?
• Do you work inside under artificial light most of the day?
An answer of yes to three or more of the above questions is an indication that you could be possibly dealing with Circadian Rhythm Imbalances.
The Role of sleep
Sleep performs three vital functions to sustain life and vitality:
1. Sleep rejuvenates the body chemistry for renewed energy through detoxification. This occurs during NREM (non rapid eye movement) sleep and is processed by the Liver, Kidney and Gall bladder.
2. Sleep recharges the immune system, repairs damage done to the body and promotes the
growth of new tissue. This occurs in deeper part of NREM sleep and processed in the Gut, Thyroid and Immune system.
3. Sleep helps process, sort and store everything learnt, felt or experienced during the day, the Kidneys and the emotional brain are accountable for these elements.
The following are important for proper functioning of the circadian rhythm. When they are all in balance, quality sleep can be achieved along with good health and wellbeing;
1. Melatonin
This is a hormone secreted from the pineal gland in the brain signaling the onset of night cycle and assists to induce sleep. More melatonin is produced in the winter when the nights are longer. The brain uses the length of melatonin secretion to work out seasonal variations as well as the onset of night cycle.
2. Temperature
Our temperature changes over the course of a day. We become drowsier when our temperature falls and more alert when it is rising. Temperature reaches a peak during early evening and then continues to steadily fall until the lowest point is reached just before dawn, when it starts to rise again.
3. Sleep-wakecycle
Generally we are asleep at night and awake during the day, unless we are involved in shift work. Following is the chart representing the body’s natural arousal level and sleep load.
Recommended Hours of Sleep
0 – 2 months 10.5 – 18
2 – 12 months 14 – 15
1 – 3 years 12 – 14
3 – 5 years 11 – 12
5 – 15 years 10 – 11
15- over 8-9
Warning signs of sleep deprivation;
• Falling sleep under 5 min. or over 15 min.
• Frequent waking, teeth grinding, sleep talking, sleep walking, snoring, sleep apnoea, nightmares , wake up in the morning fatigue
• Poor Motivation
• Sleepy and fatigue during the day
• Increase craving for sugar, nicotine, alcohol, recreational drugs and coffee.
• Irritability
• Difficulty concentrating
• Confusion
• Compromised immune system
• Depression, Anxiety
• Morning headaches
• Hearing voices and seeing things
• Irritable bowl syndrome
• Can’t sit still at home or work
When we start to recognize that our sleep patterns are out of sync it is probably time to look in to a good routines incorporating a maintenance strategy that is in accordance with cause of the sleep disharmony. Routine or daily rituals are crucial triggers for our natural bodies rhythm to recognize and respond to. Below are a few suggestions to adopt as your own to help harmonies your Circadian Cycles
When travelling: :
• Immediately become active in the new daytime and sleep during the new night.
• Eat meals at local times, and spend the day out in well lite environments.
• Exercise in the morning rather then evening.
• Avoid caffeine after 12pm (caffeine delays secretion of melatonin). Caffeine sources are: cola drinks, coffee, diet colas, tea, chocolate.
In General: :
• Avoid eating Starches for dinner, pasta, bread, rice, potato and corn.
• Allow for some protein in each meal.
• Avoid alcohol in the evening. Alcohol tends to disturb REM sleep.
• Tryptophan ( an amino acid required to produce melatonin) rich foods should be eaten in the evening to facilitate serotonin and melatonin production. Tryptophan rich foods include; cottage cheese, chicken liver, pumpkin seeds, turkey, chicken, almonds.
• Proper posture during the day is important in promoting a good night sleep. More then 90% of brain energy output is used to hold the body against the gravity. Good posture ensure effective energy usage and sleep initiation. Chiropractic treatment, Yoga, Pilates can be effective
• Avoid watching TV in bed
• Avoid cigarettes 2 hours before bed
• Set a regular waking and bed time daily
• Try to exercise at a regular time daily
• Herbs that will help with sleep are St Johns Wort & Feverfew.
Even after exposure to all of these new environmental signals, it will still take a few days to readjust, so it may just be best to simply recognize this and to allow some time for adjustment after shifting to a new schedule or time zone.
article originally published in Virgin Blue Airlines Magazine by Dr Reza Samvat
Sleep or not to sleep; that is the question
These days people are working longer hours than ever before, facing increasing time pressures in their daily lives combined with a society that readily embraces the concept of ‘night life’. Lack of sleep may in fact be as much of a health epidemic in Australia as smoking, drinking, obesity and illicit drugs.
One third of Australians are dangerously sleep-deprived, making them vulnerable to illnesses ranging from digestive problems and depression through to potentially fatal disharmonies that result from a compromised immune function.
Since 1910, the amount of sleep we get has steadily decreased by a massive 22 per cent, dropping from nine hours to just seven hours per night. This is a ‘sleeping time bomb’ in terms of health. Few realise every hour of lost sleep goes on their body’s tab as if they were using a life-long credit card.
Sleep debt builds over years, months or days, gradually robbing people of their health. After oxygen and water, sleep is your most vital need, even more important than food. If someone is completely deprived of sleep, they can potentially die within two weeks. Depression and illness has been linked with chronic exhaustion, yet simple changes to sleeping habits can transform lives.
The body contains multiple systems that function in cycles. Heart rate, respiration, hormonal function, immunity, liver and gastrointestinal function, reproductive function and our sleep/wake abilities are all controlled by biorhythms or other wise known as circadian rhythm.
The human performance is normally at a minimum between 3 and 5am. If you are required to work during these hours your natural rhythm becomes interrupted causing fatigue, inefficiency and increased chance of becoming accident-prone. In general, circadian systems can be thought to serve two main functions;
- To ensure that an organism is synchronized to the physical world.
- To ensure that the various physiological systems inside the organism remain synchronized.
Regulating light exposure is critical in resetting the circadian rhythm and its most vital component of sleep. One of the most important building blocks of vitality resides in the healing power of sleep, an amazing life-sustaining system where we achieve the deepest levels of metabolic calm, allowing the body to re-align everything from basic body chemistry through to thoughts and emotions.
In our modern world, increasing numbers of people move rapidly across time zones or work during the night. The result is a group of symptoms collectively known as “Jet Lag” or “Circadian Rhythm disorders” While there is a lot of variation in individual symptoms, many people experience disruption of sleep, gastrointestinal disturbances, lack of energy only with decreased vigilance and attention span. While most people have no difficulties tolerating an occasional interruption repeated occurrences can start to have long term affects if a strategy plan is not implemented.
Am I in Rhythm?
- Does it take you longer then 15 minutes to fall asleep?
- Do you experience achy and/or restless legs?
- Do you feel pain in your neck when lying in bed?
- Do you sleep for less then 5 hours?
- Do you sleep for more then 9 hours?
- Do you have a regular monthly cycles (Females only)?
- Do you travel weekly crossing more then one time zone?
- Are a shift worker?
- Do you watch TV before bed?
- Do you work inside under artificial light most of the day?
An answer of yes to three or more of the above questions is an indication that you could be possibly dealing with Circadian Rhythm Imbalances.
The Role of sleep
Sleep performs three vital functions to sustain life and vitality:
- Sleep rejuvenates the body chemistry for renewed energy through detoxification. This occurs during NREM (non rapid eye movement) sleep and is processed by the Liver, Kidney and Gall bladder.
- Sleep recharges the immune system, repairs damage done to the body and promotes the
- growth of new tissue. This occurs in deeper part of NREM sleep and processed in the Gut, Thyroid and Immune system.
- Sleep helps process, sort and store everything learnt, felt or experienced during the day, the Kidneys and the emotional brain are accountable for these elements.
The following are important for proper functioning of the circadian rhythm. When they are all in balance, quality sleep can be achieved along with good health and wellbeing;
1. Melatonin
This is a hormone secreted from the pineal gland in the brain signaling the onset of night cycle and assists to induce sleep. More melatonin is produced in the winter when the nights are longer. The brain uses the length of melatonin secretion to work out seasonal variations as well as the onset of night cycle.
2. Temperature
Our temperature changes over the course of a day. We become drowsier when our temperature falls and more alert when it is rising. Temperature reaches a peak during early evening and then continues to steadily fall until the lowest point is reached just before dawn, when it starts to rise again.
3. Sleep-wakecycle
Generally we are asleep at night and awake during the day, unless we are involved in shift work. *Following is the chart representing the body’s natural arousal level and sleep load.
Recommended Hours of Sleep
0 – 2 months 10.5 – 18
2 – 12 months 14 – 15
1 – 3 years 12 – 14
3 – 5 years 11 – 12
5 – 15 years 10 – 11
15- over 8-9
How to Spot the Warning signs of Sleep Deprivation:
- Falling sleep under 5 min. or over 15 min.
- Frequent waking, teeth grinding, sleep talking, sleep walking, snoring, sleep apnoea, nightmares , wake up in the morning fatigue
- Poor Motivation
- Sleepy and fatigue during the day
- Increase craving for sugar, nicotine, alcohol, recreational drugs and coffee.
- Irritability
- Difficulty concentrating
- Confusion
- Compromised immune system
- Depression, Anxiety
- Morning headaches
- Hearing voices and seeing things
- Irritable bowl syndrome
- Can’t sit still at home or work
When we start to recognize that our sleep patterns are out of sync it is probably time to look in to a good routines incorporating a maintenance strategy that is in accordance with cause of the sleep disharmony. Routine or daily rituals are crucial triggers for our natural bodies rhythm to recognize and respond to. Below are a few suggestions to adopt as your own to help harmonies your Circadian Cycles
How to Sleep When Travelling:
- Immediately become active in the new daytime and sleep during the new night
- Eat meals at local times, and spend the day out in well lite environments
- Exercise in the morning rather then evening
- Avoid caffeine after 12pm (caffeine delays secretion of melatonin). Caffeine sources are: cola drinks, coffee, diet colas, tea, chocolate
How to Sleep in General:
- Avoid eating Starches for dinner, pasta, bread, rice, potato and corn
- Allow for some protein in each meal
- Avoid alcohol in the evening. Alcohol tends to disturb REM sleep.
- Tryptophan ( an amino acid required to produce melatonin) rich foods should be eaten in the evening to facilitate serotonin and melatonin production. Tryptophan rich foods include; cottage cheese, chicken liver, pumpkin seeds, turkey, chicken, almonds.
- Proper posture during the day is important in promoting a good night sleep. More then 90% of brain energy output is used to hold the body against the gravity. Good posture ensure effective energy usage and sleep initiation. Chiropractic treatment, Yoga, Pilates can be effective
- Avoid watching TV in bed
- Avoid cigarettes 2 hours before bed
- Set a regular waking and bed time daily
- Try to exercise at a regular time daily
- Herbs that will help with sleep are St Johns Wort & Feverfew
Even after exposure to all of these new environmental signals, it will still take a few days to readjust, so it may just be best to simply recognize this and to allow some time for adjustment after shifting to a new schedule or time zone.
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REVEALED: What Really Makes Women Happy? Sleep!
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