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Better Health Update #44 - Monte Kline, Clinical Nutritionist

Sleep Problems

A Gallup Poll commissioned by the National Sleep Foundation found that one out of every two people suffers from sleeplessness at some point in their lives. As many as 40 million Americans suffer from serious sleep disorders that affect not only their sleep quality, but their overall health. During the 20th century, the average amount of time asleep has been reduced by 20 percent, and in the past 25 years, we've added the equivalent of one month to our average annual work and commute time. We're working longer and sleeping less.

COST OF SLEEP PROBLEMS

People who get enough sleep find they have greater productivity and attentiveness, making it easier to handle minor problems and irritations. Conversely, sleep problems frequently caused strained relationships at home and work. Sufferers of chronic insomnia are more likely to need healthcare services and specifically to develop psychiatric problems. Every year in America fatigue is blamed for 200,000 car accidents.
In a message to pastors the great English preacher Charles Spurgeon said:

. . . I am emotionally less resilient when I lose sleep. There were early days when I would work without regard to sleep and feel energized and motivated. In the last seven or eight years my threshold for despondency is much lower. For me, adequate sleep is not a matter of staying healthy. It is a matter of staying in the ministry. It is irrational that my future should look bleaker when I get four or five hours sleep several nights in a row. But that is irrelevant. Those are the facts. And I must live within the limits of facts. I commend sufficient sleep to you, for the sake of your proper assessment of God and His promises.

HOW MUCH SLEEP IS ENOUGH?

When it comes to the question of how much sleep one really needs, there may be as many opinions as people. While I can go along with the idea that the amount of sleep needed varies between individuals, I still think there are minimums that apply to virtually anyone. I cannot imagine that six hours of sleep over a prolonged period of time is enough for anyone, though there are some who say even four hours may be enough for some individuals. The same experts will also say, however, that ten hours are not enough for other individuals.

Babies sleep for about 17 hours per day, which reduces to nine to ten hours for older children. I think it's safe to say that most adults need at least seven to eight hours of sleep per night. Many authorities feel that elderly people need less sleep, but this may be in part related to naps being taken during the day. Other authorities, whom I'm more inclined to agree with, disagree noting that our bodies are less able to sustain sleep than when they were younger. Older people need the sleep - they just have trouble getting it.

YOU NEED MORE SLEEP IF . . .

Instead of debating the ideal or minimum amount of sleep everyone needs, I think it's more helpful to look at symptoms that indicate that you need more sleep:

1. Do you have trouble staying awake during boring or monotonous situations (lectures, meetings, church, routine work, driving)?
2. Do you have difficulty concentrating or remembering facts?
3. Do you have problems with making decisions?
4. Are you frequently depressed, irritable or moody?

If any of the above describes you, there's a good chance you're not getting enough sleep, even if you're getting eight or more hours. Conversely, you can experiment with sleeping more hours and see if you feel better.

THE SLEEP PROCESS

Sleep begins with Stage One, a light sleep, wherein your muscles relax and your brain waves are irregular and rapid. In Stage Two sleep the brain waves become larger and are characterized by bursts of electrical activity. Stages Three and Four involve deep sleep, in which large slow brain waves (sometimes called delta waves) are produced.

After an hour or so REM (rapid eye movement) sleep begins. This is the dreaming stage during which your brain waves are similar to the waking state. REM sleep typically occurs several times during the night. About 75% of the night is spent in non-REM sleep and 25% in REM sleep, with the REM periods getting longer and more frequent as the night goes on.

SLEEP DISORDERS

1. Insomnia - Insomnia is trouble falling asleep or staying asleep. It also affects waking hours with sleepiness or trouble concentrating. Insomnia can be transient (difficulty sleeping for a few nights due to excitement, stress, time zone changes, etc.), short-term (two to three weeks from longer periods of work or home stress), or chronic (ongoing insomnia).
Causes may include stress, stimulant usage, nicotine or other drug usage, psychiatric disorders, unusual hours, inactive behavior, noise or light interference, arthritic or other pain, overuse of sleeping pills, gastric reflux, unstopped brain activity, nutrient deficiencies, and more.

2. Narcolepsy - Narcolepsy refers to a chronic, frequent, irresistible need to sleep. These "sleep attacks" can happen at anytime without warning and last for anywhere from seconds to a half hour. In narcolepsy the victim goes into a sudden onset of REM sleep. This, of course, is particularly dangerous if you're driving a car or operating machinery. Other symptoms that may be experienced include cateplexy (loss of muscle function), sleep paralysis (temporary inability to move the body when falling asleep or waking), and hypnagogic hallucinations (vivid, dream-like, frightening experiences when first falling asleep).
About 50,000 Americans have been diagnosed with narcolepsy, though 200,000 are believed to be affected. Conventional medicine says the cause is unknown. Personally, I feel that chronic boredom or need to escape stressful situations must play a role in this problem. I've never met a mentally active, goal-oriented, driven, happy person with narcolepsy.

3. Sleep Apnea - Over 10 million Americans don't breathe properly when they sleep. This causes an oxygen deficiency, poor sleep, daytime sleepiness, and increased risk of cardiovascular problems. Loud snoring is the primary indicator of a possible sleep apnea problem - 30% of adults snore, but this is only serious for about 5% of them.

There are two types of sleep apnea: Obstructive Sleep Apnea is the most common and the most dangerous type. When the muscles of the soft palate relax and sag, the airway is blocked making breathing labored and noisy. Ten to 60 seconds may elapse between loud snores with deep gasps for air as the breathing starts. Most often obstructive sleep apnea is a problem of overweight men.

Central Sleep Apnea relates to the brain signal to breathe being delayed. This is usually a less serious problem that manifests itself with increasing age, with one in four people over age 60 experiencing it.

4. Restless Leg Syndrome (RLS) - With this disorder creeping, crawling, tingling or painful sensations occur primarily in the calf, but may affect the whole leg. Symptoms are most common when lying or sitting for a long time and are usually worse at night. Sufferers feel an urge to move the legs and experience some relief from moving, walking or massaging the legs.

Ever heard of "growing pains"? That's a form of RLS in children, as is some hyperactivity. If your child has "growing pains," something's wrong, because growth doesn't hurt! Mineral deficiencies, especially magnesium, are the most likely causes.

5. Periodic Leg Movement Disorder (PLMD) - Unlike RLS movements which are voluntary, PLMD movements are involuntary, most often occurring during sleep. It's estimated that 35% or more of those over 65 experience this disorder. This jerking of the legs during sleep again may be connected with mineral deficiencies, especially magnesium.

6. Delayed Sleep Phase Syndrome (DSPS) - This is believed to be a "biological clock" disorder related to the body's circadian rhythm. Someone with DSPS has difficulty falling asleep and waking up because their body clock doesn't fit with their desired sleep and wake times. It's like jet lag or time zone travel that is longer lasting.

About half the DSPS sufferers also experience depression. This may stem in part from being different from everyone else. Going to bed earlier and trying to get up earlier usually just fuels their frustration. Sleeping pills don't help and may make the problem worse.

GENERAL SUGGESTIONS

1. Avoid caffeine
2. Avoid alcohol and nicotine.
3. Exercise regularly, but not too close to bedtime.
4. Get up at the same time daily regardless of when you went to bed the night before.
5. Fix bedroom problems with light, noise, heat or cold.
6. Don't eat a heavy meal within three hours of bedtime.
7. Avoid using sleeping pills.
8. Establish a "winding down" routine for bedtime.
9. Don't "try hard" to go to sleep or get frustrated about not going to sleep. Do something till you get tired.

NATURAL MEDICINE APPROACHES

While there are specific natural medicine approaches to help sleep problems, the most important approach, as always, is the fix the basics. Correcting nutrient deficiencies, allergic sensitivities and toxcities in the general sense will help or eliminate many sleep problems. Other possibilities include:

1. High Magnesium Multi-Mineral - Though sometimes extra chelated magnesium by itself is appropriate, I generally prefer a multi-mineral with extra magnesium. Magnesium is a relaxer, and helps with many sleep problems.

2. Melatonin - The pineal gland hormone melatonin has gotten a lot of publicity, and rightly so - but it isn't for everyone. Melatonin governs the body's time clock in relationship to light and darkness. Therefore it can especially be helpful for sleep problems like Delayed Sleep Phase Syndrome, jet lag and the like. Some people react to melatonin with feelings of grogginess upon awakening, or vivid, disturbing dreams. Individual testing at the clinic will indicate if you need melatonin.
We are consistently finding that a melatonin-herbal combination tests better and works better than straight melatonin. We also occasionally use melatonin, serotonin, and dopamine homeopathic formulas.

3. Kava Kava - This Polynesian herb is known for its relaxing properties. It is another possibility.

4. Other Herbs - Valerian, or combinations with valerian, scullcap, passion flower, hops and other relaxing herbs may help on sleep.

5. Phosphorylated Serine - This product, otherwise known as Seriphos, can be helpful for people too hyper to go to sleep. It is oriented toward reducing high levels of adrenal hormones in the evening that otherwise interfere with normal sleep.

6. 5-Hydroxy-Tryptophan - This form of tryptophan is a precursor to serotonin and can help with sleep. Foods high in typtophan that might be tried at bedtime include turkey, bananas, figs, dates, yogurt, tuna, whole grain crackers, and nut butter.
Have a good night!

DISCLAIMER: The information contained in this publication is for educational purposes only. It is not intended to diagnose illness nor prescribe treatment. Rather, this material is designed to be used in cooperation with your nutritionally-oriented health professional to deal with your personal health problems. Should you use this information on your own, you are prescribing for yourself, which is your constitutional right, but neither the author nor publisher assume responsibility.