We’re Not Getting Enough Sleep

 

Published March 30, 2005 in the North Island MidWeek

 

According to the Dalai Lama, sleep is the first form of meditation. Unfortunately a vast and growing number of people do not obtain the sleep they need. Over the last 100 years, the average American’s typical night’s sleep has been shrinking from 9 hours per night in the 1900 to 6 uninterrupted hours per night in this millennium. While 6 hours may be adequate for a rare few people, most need 7-8 hours. Our physiology hasn’t changed much since 1900’s, but our sleep patterns certainly have. Sleep is primarily for the benefit of the nervous system. During the course of a good night’s sleep the body’s basal metabolic rate will decrease 10-30%, arterial pressure falls, pulse slows, vessels dilate, gastrointestinal activity increases and so does the release of growth hormone. This hormone is important for slowing aging and decreasing the incidence of cancer.

When was the last time your doctor asked you how you were sleeping? Two thirds of adults have never been asked by a physician how well they sleep! Once they start asking they will be surprised at how prevalent insomnia is.

Naturopathic physicians also realize that getting adequate sleep is important for healing and aiding the liver to detoxify impurities out of the blood. This is a question I have asked at every visit for the past 19 years. It is high on my priority list to improve the sleep pattern of anyone, as healing will not begin in earnest until the sleep is restful and plentiful.

Here are a few healthy sleep routines you may not have thought about:

 

• Make sure you are warm when you go to bed. Cold feet take a long time to heat up in bed so have a hot bath or shower just before retiring.
• Avoid sleeping medications as much as possible because they are all highly addictive and very difficult to stop once they are started.
• Time exercise at least 5 hours prior to going to bed as it stimulates the adrenal glands which will make you more alert, but exercise improves sleep in the long run.
• Establish a routine by going to bed at the same time every night even on the weekends. Going to bed late on the weekend really messes people up.
• One hour of sleep before midnight is like two hours after midnight. I don’t have proof of the truth of this “wife’s tale” but I see it is true in practice.
• If you have worries write them down before going to bed to get them off your mind enough to “let go” and drop off to sleep.
• Stop TV and online computer activity at least 30-60 minutes prior to bedtime.  Both of these generate huge amounts of electromagnetic radiation that upsets the natural biorhythms of the body. Make sure any electrical things, such as clock radios, are at least 1-2 feet from your head while sleeping. Waterbeds are an electromagnetic nightmare!
• Alcohol may help you fall asleep  but it deprives the body or REM (rapid eye movement or dream phase of sleeping) sleep. It will also wake you up to urinate as it is a diuretic!
• Caffeine keeps many awake but even if it doesn’t it robs the body of calcium and magnesium leading to increased muscle contractility causing muscle spasms during sleep that are disruptive (amongst numerous other problems related to magnesium and calcium deficiency).
• Anything that acts as a diuretic to cause you to wake up should be discontinued early in the evening. For some, drinking of liquids needs to stop around 7pm. For others who retain fluid homeopathic remedies are used to help drain the body of excess fluid and diuresis during the night is lessened.
• Adequate magnesium has an anti-spasmodic effect on the bladder and in combination with calcium is my best “sleeping pill” recommendation. Good quality brands work best.
• Other herbs that work very well include valerian, hops, passiflora and skullcap. These are nervenes that relax the nervous system and are not addictive. L-theanine, an extract from green tea, is particularly good. Look for these herbs in a combination capsule to be taken at bedtime.
• Rule out restless leg syndrome. This occurs in one third of patients with insomnia due to deficiencies such as folic acid, iron, calcium, magnesium and potassium. Drugs such as Prozac and Paxil can be a contributing factor.

·         Rule out sleep apnea. If you find yourself gasping for breath in the middle of the night this can be due to sleep apnea or gastric reflux. Get a thorough check up from your medical doctor. Snoring is often the hallmark of sleep apnea, however this may be treated by avoiding food allergens that cause swelling of the breathing passages. Alcohol depresses the respiratory center and increases the nasal stuffiness.

• If you wake up hungry then your blood sugar is getting too low and this is usually due to a diet high in simple sugars and carbohydrates and altering the diet is crucial.
• Other nutrients that make a real difference include B12(sublingual in the methylcobalamine form in high doses under supervision), melatonin, St. John’s Wort, 5HTP, GABA and glycine. See your naturopathic physician for dosages.
• Drinking chamomile tea in the evening can help if it doesn’t cause nocturia (nighttime urination); yoga and pilates are very relaxing forms of exercise to promote relaxation and is best done in the evening.
• If noise and or light easily disrupt your sleep use an eye mask and good quality wax earplugs (Ohropax). Sleeping in a dark and quiet room will foster restful sleep.
• If nothing else works change the position of your bed. Geopathic stress is a real stress on the body and facing your bed in a north/south position might just make the difference and make sure the hydro for the house isn’t coming through one of the bedroom walls. This is associated with an increased risk of leukemia in children!
• Finally, if you are feeling rich, purchase a Tempur Bed (designed by NASA) for the most comfortable beds and pillows in the world!

 

 

Get your beauty rest. It is not only good for your brain and your liver, but your skin and getting enough will slow the aging process!

 

 Dr. Pincott has been practicing naturopathic medicine since 1985 and is currently practicing in Campbell River. She can be reached at (250) 286-3655 or www.DrPincott.com