It is no secret that sleep disturbances affect all of us at some point in our lives. Right now, 1 in 10 adults suffers from intermittent or chronic insomnia. There are 30 million Americans alone who report struggling with chronic insomnia annually, and our problems are just getting worse. In this series of articles, I want to look at the following:

1) Insomnia as a symptom and its (temporary) natural treatments
2) The Science of Sleep ; and
3) Insomnia and Indigestion: The Hidden Correlation, or How You Can Be Sleep-Disturbance-Free for the Rest of Your Life

Part Two: The Science of Sleep

Last month we discussed the notion of Insomnia as a symptom of numerous other health concerns rather than as a disease itself. We looked at how understanding this concept can help us to better conquer our sleep problems and explored three common sleep remedies that offer some temporary relief (Melatonin, Skullcap and Valerian).

Before I delve into the main purpose of this article – which is to uncover how digestion holds absolute dominion over the quantity and quality of our sleep – I want to look at how the science of sleep works. If you’re going to understand how to fall asleep and stay asleep properly, you have to know how and what your body does in order to get you there. We will also briefly discuss some environmental factors that can contribute to sleep disturbances and things you can do to minimize insomniac tendencies in anyone, young or old.

How does sleep work?

Sleep is technically defined as unconsciousness from which a person can be aroused by sensory or other stimuli; this includes many different stages of sleep ranging from very light to very deep sleep. Prominent researchers also further divide sleep into two completely different types with very different qualities: Slow-wave sleep and Rapid Eye Movement (REM). Slow-wave sleep is the deepest form of sleep and, in a normal person, is what constitutes the bulk of their unconscious time. REM sleep normally appears in bouts of 5 -30 minutes every 90 minutes of sleep, on average. It is associated with dreaming, muscle movements and a highly active brain.

For a long time in medical physiology, sleep was a bit of a mystery. It was initially believed to be a passive process by which the upper brain stem (the reticular activating system) simply tired during the day and then became inactive during sleep. However, this was abandoned after a number of prominent studies determined that sleep is actually caused by what is called an active inhibitory process. Studies have shown that stimulation of certain areas of the brain have been shown to produce sleep with similar characteristics of natural sleep induction, including the raphe nuclei region, (located in the lower pons and in the medulla). This area of the brain is what we are most concerned with because without stimulation of the raphe nuclei region, methods of inducing sleep in other regions of the brain cannot work. These raphe neurons are also well-known for their secretion of serotonin, a principle neurotransmitter in sleep induction. It was found that in animals who took drugs blocking the production of serotonin, sleep could not be induced.

It is important to understand that sleep is an active rather than a passive process. It involves specific neurotransmitters and areas of the brain that need to be activated in order to actually fall asleep.

Even though scientists have isolated what areas of the brain and which neurotransmitters are important for sleep, it is still not fully understood how the sleep-wake cycle works. The following theory of sleep-wake rhythmicity comes from Dr. Arthur C. Guyton (M.D) and Dr. John E. Hall (PhD) in Medical Physiology: “When the sleep centers are not activated, the release from inhibition [of these regions] allows this region to become spontaneously active. This, in turn, excites both the cerebral cortex and the peripheral nervous system , both of which send numerous positive feedback signals back to the same… nuclei to activate them still further. Therefore once wakefulness begins, it has a natural tendency to sustain itself because of all this positive feedback activity.”  (p691)

They further postulate that after the brain has remained active for many hours, the neurons themselves endure fatigue and consequently, the positive feedback cycle fades. Just to be clear, a positive feedback cycle is an action that feeds forward off itself to achieve a certain end. This allows the inhibitory actions of the sleep centers to take over, thereby leading to the transition from being awake to being fully asleep.

The flipside to this theory is that during rest, the opposite occurs – the excitatory neurons become incrementally more agitated while inhibitory neurons become less excitable, leading to a new cycle of wakefulness.

Understanding this widely-accepted theory can further explain how disruptions can easily occur in our sleeping patterns. This results in insomnia in some people. The theory explains rapid transitions from sleep to wakefulness as well as insomnia which is aggravated when a person’s mind is preoccupied or agitated.

The more we cater to our sleeping needs, the more we promote the all-important and repairing deep-sleep state our body requires. The following are factors must be taken into consideration whether or not sleep seems like an issue. If you do have issues with sleep, these considerations should be taken as part of a comprehensive sleep protocol.

1) Routine, Routine Routine:

A lot of people underestimate the power of creating a routine they follow each night. Though it may seem inconsequential, doing the same things in the same order night after night sends unconscious signals to your brain to begin to prepare for rest. Get in the habit of brushing your teeth, washing your face, changing into your pajamas, or whatever else you decide to do before you hop into bed. Just make sure it is short and sweet and can be done the same way each night. Don’t decide that you want to do yoga before bed every night if you don’t have the discipline to follow through. The more diligent you are, the better you will condition/train your brain.

2) LIGHTS OUT!!!

The hormonal and neurotransmitter releases required to induce sleep, notably include balanced levels of serotonin, gamma-aminobutyric acid (GABA) and melatonin. The latter is governed by light levels perceived by the eyes, and in turn affects the production of the other two. If you like to sleep with the hallway light on or even a night light, you could be setting yourself up for sleep failure. Even for those of us who have no problems falling asleep, the depth of our sleep is still heavily affected by the amount of light detected through our closed eyelids. Something that seems as harmless as charging a cellphone or an alarm clock can actually prevent you from reaching a delta wave frequency in the brain – ie. Those brainwaves associated with deep, repairing sleep.

It is well known that alpha waves are rhythmical waves that occur at a frequency between 8 and 13 cycles per second and are found in most normal adults while in an awake, quiet state. Beta waves occur at higher frequencies and are associated with extra activation of the central nervous system or during periods of tension and stress. Studies show that even if the brain is in an alpha wave mode (ie. you are relaxed), simply opening your eyes to bright light in a darkened room can drive you into a beta wave state, causing stress and interrupting sleep.
 

3) Curb your Stress!

Speaking of beta waves and stress, mental agitation is one of the largest underlying causes of insomnia or temporary sleep deprivation. Stress is a necessary survival mechanism that represents the consequence of the failure of an organism (human or animal) to respond appropriately to emotional or physical threats, whether actual or imagined. In earlier times, stress helped save us from danger or predators and served as a temporary, appropriate “fight-or-flight” reaction to impending harm.

However, it is important to realize that the body doesn’t differentiate between types of stress. Whether you are worrying about work, or you used toxic carpet glue in your new renovation, or you had a moldy piece of pizza for dinner, the reaction of your body is the same. We activate our sympathetic nervous system, our “get up and go, RIGHT NOW” mode.

Because sleep primarily depends on nervous system function, our depth and quality of sleep is heavily dependent on which branch of our nervous system is activated. In order to achieve proper sleep, we need to activate our parasympathetic nervous system, which is associated with “rest and digest” – ie. arterial blood pressure decreases, pulse rate decreases, skin vessels dilate, skeletal muscles relax and the overall basal metabolic rate of the body falls by 10-30%. Siggghhh. Sounds nice, doesn’t it?

For the remainder of this month’s article, we are going to focus on controlling mental stresses that put us into this “fight or flight” state. Next month, as we round out this series on Insomnia and Indigestion, I will look at physical stresses that silently inhibit sleep and contribute to insomnia across every demographic.

1) Theanine:

L-Theanine is a unique amino acid commonly found in green tea derived from the neurotransmitter, glutamic acid. Research on human volunteers has demonstrated that L-theanine creates a sense of relaxation approximately 30-40 minutes after ingestion via at least two different mechanisms. First, it directly stimulates the production of alpha brain waves, creating a state of deep relaxation and mental alertness similar to what is achieved through meditation. Getting into an alpha-wave brain state is one of the first steps in initiating the positive-feedback cycles of inhibitory brain functions we discussed above. Second, L-theanine is involved in the formation of GABA. As the chief inhibitory neurotransmitter in the brain, GABA controls the key relaxation effect by influencing the levels of two other neurotransmitters, Dopamine and Serotonin. Dopamine levels are highest in the brain during a period of awake excitement so it is understandable why you would want to antagonize or oppose this when desiring to sleep. Serotonin, which opposes and limits levels of dopamine, is also involved in the manufacture of melatonin, released from the pineal gland. As mentioned, levels of melatonin rise sharply during sleep, while levels of serotonin fall. Essentially, the relationship between these chemicals is both symbiotic and opposing. (Note that this explanation of serotonin’s effects on sleep is oversimplified, in that it plays multiple roles in different parts of the brain.)

By ingesting theanine, you upregulate levels of GABA and alter your brain chemistry to favour the production of melatonin. I have found good results from using Tranquil Sleep by the company Natural Factors. This is a combination product that comes in tasty chewable tablets which work very quickly. Each tablet contains 100mg of theanine, 15mg of 5-hydroxytryptophan (a natural precursor to serotonin) and 1.5mg of melatonin. The synergy of this product is what really appeals to me and has helped many clients when used in a greater protocol, often in addition to some of the other sleep remedies we have already discussed. These include flower essence therapy and skullcap. Chew 1-2 tablets while in bed for optimal results.

2) Passionflower (Passiflora Incarnata):

This nervine plant has become wildly popular in the last year, especially because of its appearance on the famous Dr. OZ show. Known mainly for its relaxative and sedative effects, Passionflower is used in a very similar manner as the Skullcap herb we discussed in last month’s article. Its ability to lower blood pressure, work as a natural hypotensive and decrease inflammation are well-documented in western herbalism’s canon. It is considered by some to be the herb of choice for intransigent or stubborn insomnia. Its main pharmacological actions come from the large content of flavonoids found in the prepared herb including aspigenin – the flavone mediator which has a major protective action in most plants and has a dramatic effect on inflammation.

The reason Passionflower appears here is because of its effect on the central nervous system, especially prior to sleep. The supportive nervine effects of both Skullcap and Passionflower help to quiet the racing mind and lull the body into a parasympathetic state in preparation for sleep. Its compounds act as weak binders on the benzodiazepine site of the GABA-A receptors, resulting in a significant sedative effect without being habit-forming. So you can leave your worries behind you without fear of complications from drowsiness or “sleep-hangover” in the morning. As well, you can take passionflower anytime during the day without worrying about drowsiness because it is highly celebrated for its anti-anxiolytic properties as well.

Your dosage of Passionflower you take makes a big difference to how well it will work for you. If you are going to try Passionflower to dream sweet dreams, I recommend it in alcohol tincture form with the following dosages…

Half an hour before bed…
90 drops in tincture form
(Can take 30 drops throughout the day as needed – up to 3 times per day)

3) White Chestnut Flower Essence:

Flower essences are not very well-known, but they have been around since the 1930s and anyone who has used them knows what an incredible difference they can make to any nutritional or herbal protocol. Flower essences are essentially “subtle liquid extracts, taken in oral form, which are used to address profound issues of emotional well-being, soul development and mind-body health.” (Flower Essence Repertory, pp. 7)

Some people may think that the name and liquid-dropper form of flower essences resemble herbal remedies; however, flower essences differ because they do not work via the chemical composition of the plant, but rather rely on the life force of the plant contained within the memory-matrix of water. Each plant used in flower essence therapy has its own unique emotional application or resonance (ie. Similar to a musical vibration). While all of this may sound very airy-fairy, the power of flower essences has been well-documented and experienced by those using them.

White Chestnut is specifically indicated for those suffer from mental agitation, or highly compulsive and obsessive thinking, those people where their “life energy is drained through excessive worry and anxiety, which is not directed outward toward others but is kept inside through a constant churning of the mind.” (FER, p 298) I recommend taking it regularly throughout the day, but especially right before bed and first thing upon waking. Take 4 drops under the tongue (and be sure to set your mental intention, whatever that may be ie. I awake from my sleep, rested and ready to embrace the day).

Bear in mind that these remedies are specifically for people whose stresses are tied to psychological or emotional issues that adversely affect their sleep. For most of us, it is a combination of things that is often unknowingly correlated to our digestion and liver function. Stay tuned next month for our final installment in this series:  Insomnia and Indigestion: The Hidden Correlation, or How You Can Be Sleep-Disturbance-Free for the Rest of Your Life.
 

Nakita Valerio,
BA, CSN, BMSA Technician

Nakita Valerio, B.A, CSN, BMSA Technician. has been working for Optimum Health Vitamins since 2007 and has been assistant manager of the Southside location since June 2009. Her passion for education and learning led her to her certification as a Sports Nutritional Consultant in January 2010 and her current training as a Biomeridian Technician. Working closely under the supervision of John Biggs, BSc, NCP has deepened her understanding of nutritional healing and preventative therapies. Her current position also includes operations as the Campaign Manager and Communications Advisor for Optimum Health's non-profit Freedom of Access to Dietary Supplements Association, which is heavily involved in the current national Health Freedom campaign to have the Natural Health Product Regulations suspended.

For more information on the Health Freedom campaign, please visit www.suspendandreview.com.