Sleep Deprivation and its
Effects on the Body
by: CLAIR WHITEMAN, Nutritionist/Technical Advisor for Biogenesis
Sleep, like proper nutrition, is an important component of
maintaining overall health. Unfortunately, sleep disorders and
sleep deprivation are becoming common health issues
among the American public. The US Center for Disease
Control and Prevention (CDC) estimates that nearly 25% of
Americans report occasional sleep difficulties, with 10%
meeting the criteria for insomnia. In addition, the amount of
nightly sleep that the average American reports has declined
steadily from 8.0-8.9 hours in the 1960s to 6.9-7 hours in
present day. Similar to dietary deficiencies, lack of sleep can
have systemic adverse health effects that can impair both
physical and mental function. Fortunately, lifestyle changes
and numerous natural therapies have been shown to be safe
and effective for supporting regular and healthy sleep
behavior. This month, we will focus on the
importance of sleep as well as natural and effective forms of
sleep therapy.
Sleep is stimulated by the pineal gland's release of melatonin,
a hormone endogenously precursed by serotonin and
5-hydroxytryptophan. Normal sleep progresses through four
stages which are differentiated into non-rapid eye movement
sleep (NREM1, NREM2, and NREM3) and rapid eye movement
sleep (REM). These stages of sleep are distinguished by
changes in brain waves and body muscular activity. Of
significant clinical importance is REM sleep, which accounts
for 20-25% of total sleep and is characterized by frequent
movement of the eye muscles, body muscle relaxation,
irregular breathing, and vivid dreaming. It is theorized that
consolidation and organization of memories occurs during
REM sleep, indicating that adequate REM is essential for
normal cognitive function. Lack of REM sleep early in life has
been linked to impaired cognitive development and behavior
problems. Short-term sleep deprivation can also have severe
implications on mental capabilities, and an average of seven to
eight hours a night is recommended to maintain optimum
cognitive function.
Contrary to popular belief, sleep is not only essential for
proper mental activity. Lack of sleep can impact the endocrine
system resulting in impairments in tissue repair and body
mass maintenance. The "master" endocrine organ, the pituitary gland, is markedly influenced by sleep. As a result,
sleep deprivation can have systemic effects on endocrine
activity as the pituitary gland is responsible for signaling
systems that control and regulate all peripheral endocrine
glands. Human growth hormone (hGH) is secreted by the
anterior pituitary and plays a large role in regeneration of
tissues and maintaining lean body mass. Normal secretion of
hGH occurs in discreet pulses, with a large surge occurring
about ½ hour after the onset of night time sleep. Sleep
deprivation can therefore interfere with normal growth
hormone secretion and impair tissue maintenance
mechanisms. Sleep deprivation may also impact regular
thyroid stimulating hormone (TSH) levels, which could have
systemic effects on normal metabolic processes.
The major metabolic implications of sleep deprivation have
been shown within the hypothalamic maintenance of
appetite. Ghrelin is a peptide hormone secreted by the
stomach to stimulate hunger while its counter-regulator,
leptin, is released by adipose cells to induce satiety and
appetite suppression. The interrelationship between these
two hormonal signaling methods is essential for body mass
maintenance and has become a focal point of preliminary
therapies targeted toward reducing obesity. In sleep-deprived individuals, leptin has been shown to be markedly decreased
despite normal caloric intake and physical activity. As a result,
the body has difficultly in achieving a state of fullness and
satisfaction from normal food intake. Elevated levels of ghrelin
were also seen in conjunction with reduced leptin, indicating
that sleep deprivation may also lead to an increase in appetite.
This inability to accurately gauge caloric need can lead to
severe impairments in the body's natural weight control
pathways.
In addition to promoting weight gain, recurrent sleep loss may also affect blood sugar metabolism. In an observation of young healthy subjects, six days of sleep restriction (four hours per night) resulted in high postprandial glucose levels and impaired response to intravenous glucose tolerance testing. Likewise, in observations of populations with insulin insensitivity, patients who reported sleeping less than seven hours per night were more likely to express symptoms of insulin resistance or type 2 diabetes. Although the mechanisms by which sleep interferes with glucose tolerance are not entirely clear, it is believed to be due to changes in sympathetic nervous system activity and alterations in hGH and cortisol.
The systemic health effects of sleep deprivation make
emphasizing healthy sleep habits an important role of health
practitioners. Much of the allopathic medical community sees
sleep medications as the primary solution to sleep disorders.
However, because sleep disruptions can have a variety of
causes, effective therapies should be targeted towards the
patient's specific needs. Some sleep disruptions are due to the
consumption of certain substances known to disturb sleep,
such as caffeine or alcohol. In these cases, removal of the
offending item may be a simple and effective way to manage
the condition. Inactivity has also been linked to poor sleep,
and these patients may experience relief upon adoption of a
regular exercise routine.
Unfortunately, sleep problems are more commonly due to deep underlying emotional issues. Stress, anxiety, and depression may all result in sleep difficulties, indicating the need for therapies that focus on stress reduction. Along with providing emotional support, patients are encourage to create a sleeping environment that supports rest and relaxation. Sleeping areas should be calming and cleared from clutter and external stressors. Pleasant images of loved ones or appealing scenery along with aromas such as candles can create a relaxing and comfortable atmosphere. You may also want to reduce exposure to bright lights. Melatonin, the hormone that induces sleep, is released in response to darkness. It is believed that overexposure to artificial lighting may disrupt this natural regulatory process, resulting in the high incidence of sleep disorders now seen in the industrialized world. Prior to sleep, you should reside in a darkened or dimly lit area and avoid distractions such as watching television.
Nutritional support for sleep involves supporting the
endogenous pathways that facilitate sleep and relaxation. The
amino acid tryptophan is the nutritional precursor to both
serotonin and melatonin and may help induce pleasant and
sedating effects. When tryptophan intake is coupled with
carbohydrates, rising insulin levels allow more tryptophan to
enter the brain to further stimulate these agreeable results.
Foods that contain a healthy supply of tryptophan and
carbohydrates include chocolate, nuts and seeds (almond,
walnut, sunflower, sesame), and legumes. Regularly consuming
these foods 30-60 minutes before bedtime may assist the
body in achieving normal sleep patterns. In addition to
nutritional support, many herbs and botanicals such as
valerian, poppy, and hops have been shown to support
relaxation. These products offer a natural source of sleep
support and an alternative form of therapy for those wishing
to avoid the use of sleep medications.
Understanding the connection between the mind and the body is a unique role of holistic healthcare practitioners. The multiple implications of sleep deprivation are just another example of the powerful connection between mental wellbeing and physical health. Creative Compounds offers products to support your patients mental and emotional balance as part of a holistic protocol to promote overall physiological health.
Stress X
• Contains nutrients and amino acids designed to support
activity of the parasympathetic nervous system
• Contains GABA and L-theanine, two inhibitory brain
chemicals that have calming effects.
l-Tryptophan is an essential amino acid that is a serotonin precuror that may could promote and support emotional health and restful sleep. There is more information on l-Tryptophan located at the online store.
Natural ZZZ's is a blend of herbal extracts to support those with occasional sleeplessness. Many American's lead busy lifestyles, leaving little time to rest and unwind. Often times when our lives are hectic or stressful, our sleeping patterns can become disrupted and unbalanced. There are natural plant extracts that have been found to help those who suffer from occasional sleeplessness, whether they need help falling asleep or staying asleep. Valerian root is one of the most widely known herbs used to help with sleep related issues. It has been found to produce a state of relaxation in many people. Passion flower and Jujube also have been used historically to produce a state of relaxation and have been used in those with anxiety. L-theanine is an amino acid that is found in green tea and is associated with giving green tea some of its soothing properties
Holiday Hours at Creative Compounds
Thursday, December 24th -
8 am - Noon
Friday, December 25th - Closed
Thursday, December 31st - 8 am - Noon
Friday, January 1st - Closed
Armour Thyroid Update
You may already be aware that Armour Thyroid is experiencing a national shortage on all strengths. The national shortage is not just related to our pharmacy, but it has affected pharmacies across the country. If you visit the site www.armourthyroid.com the message box that pops up is the same message box since the end of August. There is no real estimate on when armour will be available.
Have no fear, during the interim we will continue to compound the natural thyroid, with your physicians prescription. The only variance between what we are compounding and Armour is the filler and our product is encapsulated. We are here to help through this time. Should you have any questions, please don’t hesitate to call.
What's New at Creative Compounds?
One thing to consider in the this month is shipping with USPS Priority Mail. With the increase of holiday mail, it may cause a delay in delivery of prescriptions. With this in mind, we would be happy to UPS Ground to a work address at no additional cost. Otherwise, it's only an additional $5.00 upgrade to UPS Ground to a home address. Historically, UPS Ground shipments in the metroplex are taking one day for delivery.
A Healing Place
At A Healing Place our clients range from people that are physically well to those that are acutely ill. The common thread among them is a desire to have a greater sense of joy, balance, health and empowerment in their lives.
Through hands on work and consultation we provide a peaceful, loving place of expansion for anyone that feels a desire to make lasting, positive life changes. We see the human body and energy system as dynamic and capable of infinite transformation. Some specific reasons that our clients visit us are:
Changing emotional patterning from childhood – Many people find that as much as they try to change, emotional responses seem to be out of their control. Through energy balancing and consultation we provide the opportunity for people to learn to choose their emotional responses.
Expanding mental concepts – Our mental concepts often shape our world. Expanding them can open a person up to unlimited possibilities for their life. Balancing family time and work time- In our rapid paced world it is often difficult to know how to create a life that is fulfilling and balanced between the joys and responsibilities of work and family. We support our clients in developing a greater awareness of their own personal needs for balance.
Generally not feeling well – Many people are interested in having a greater overall quality of life.
Nutrition – We consult with clients to assist in improved overall energy, weight loss and support of healing
Healing acute pain and "chronic" illness – We work with clients that have had acute physical pain and many "chronic" illnesses including chronic fatigue, fibromyalgia, rheumatoid arthritis, cancer, environmental illness and electromagnetic sensitivity.
Spiritual crisis - A person experiencing a spiritual crisis is typically living with a lot of darkness, has abusive thoughts, confused about beliefs in higher truth, God, and/or tormented by their thoughts. Our loving approach to healing gently supports reconnection with a person's spiritual nature.
Creating healthy relationships - We support our clients in learning how to change their relationship dynamics with friends, family, co-workers and partners.
Self Acceptance – Loving yourself is the most important concept for deep healing. We support our clients in discovering this truth.
Living from the heart - Many clients are interested in bringing love into every aspect of their lives. We support them in releasing any energetic blocks they might have to experiencing that.
Strategies for difficult situations - We teach our clients how to use positive and loving thoughts to change themselves and situations they encounter.
In the coming months we will be offering a series of articles discussing different aspects of healing and the healing process. Join us next month for an exploration of healing "Spiritual Crisis".
