Simple Steps to Sound Sleep

publication date: Apr 25, 2010
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author/source: Joshua Rubin
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by Joshua Rubin

better sleep - self improvement association

Do you have trouble falling asleep, have dream disturbances or difficulty staying asleep? Do you have restless legs, sweat at night and do you wake up unrested? In this article, we are going to cover our natural sleep-hormonal rhythms, some reasons why one might have sleep dysfunction and some quick tips on how to create a sound nights sleep.

Sleep and its Rhythms

Circadian rhythms are regular changes in mental and physical characteristics that occur in the course of a day (circadian is Latin for "around a day"). Most circadian rhythms are controlled by the body's biological "clock." This clock, called the suprachiasmatic nucleus SCN, is actually a pair of pinhead-sized brain structures that together contain about 20,000 neurons.

The SCN rests in a part of the brain called the hypothalamus, just above the point where the optic nerves cross. Light that reaches photoreceptors in the retina (a tissue at the back of the eye) creates signals that travel along the optic nerve to the SCN. This creates a release of all your awakening hormones for the day.

Signals from the SCN travel to several brain regions, including the pineal gland, which responds to light-induced signals by switching off production of the hormone melatonin. The body's level of melatonin (and other repair and regeneration hormones) normally increases after darkness falls, making people feel drowsy. The SCN also governs functions that are synchronized
with the sleep/wake cycle, including body temperature, hormone secretion, urine production, and changes in blood pressure.

Causes of Sleep Dysfunctions
  1. Being Overweight: This causes the rib cage and the sternum to drop, putting more weight on the lungs. This increased pressure makes one breath more often and more shallow.
  2. Sleep Apnea: One of the main causes of sleep apnea is serotonin deficiency. Studies using the amino acid tryptophan and 5HTP have shown them to be helpful. Why? First, serotonin directly affects the lungs (my assumption is that is causing more of a parasympathetic response). Second, O2 is required for serotonin production, so if physical obstructions block O2 flow, serotonin production is diminished. Third, pre-existing low-serotonin conditions cause afternoon and evening carb craving and increased weight further contributing to obstructed breathing.
  3. Drinking too much caffeine during the day: Caffeine has a half life of 6 hrs. So if you drink it later than noon, it is still coursing through your blood at 6pm.
  4. Bright lights at night: TV, computer, etc all create a flickering light. This stimulates your body to release awakening hormones such as cortisol. This can create difficulty falling asleep. As well, most Americans watch the news at night, which can be quite stressful.
  5. Hormonal Imbalances: If you have adrenal gland problems, in the beginning stages you will be releasing more cortisol later in the day (when it should be going down). This will create disturbed sleep.
  6. Sugar: Sugar inhibits your immune system, is a large stress to the body (which in turn makes the body release cortisol, which keeps you awake) as well as creates a roller coaster ride of insulin dips and spikes during the day. This can create highs and lows, which create highs and lows at night.
  7. Dehydration: The first place the body steals water from when you are dehydrated is the central nervous system (brain and spinal cord) and colon. If the central nervous system looses water, one might feel anxious and wired.
  8. Over thinking and worrying: For one, you are what you think! So if you can't shut your mind off at night, neither will your body. Over thinking is typically a sign of not staying present with oneself and always focusing on the what was and what could be. Stillness is created with being present.
Tips for Better Sleep
  1. Avoid television, computers and other bright lights 1-2 hours prior to sleep. You can purchase dimmers and/or light candles to create a calming and peaceful environment, preparing you for rest.
  2. Have a high protein snack 1 hour prior to going to sleep to avoid blood sugar fluctuations.
  3. Avoid drinking coffee after noon.
  4. Learn adaptive stress techniques (Qi gong, Tai Chi, etc) that you can adapt into your life. Warm baths with calming oils, light music, writing in a journal, reading, etc. are all great ways to prepare your body for rest. It is all about creating an environment.
  5. Be sure to drink up to half your body weight in ounces per day, however, try getting the majority of your water intake in the earlier part of the day to avoid having to use the restroom in the middle of the night.
  6. Eliminate sugar!
About the Author

east west healing - self improvement associationAs San Diego’s trainers of holistic health, Josh and Jeanne’s vision is to provide individuals with ongoing motivation and guidance. Their Holistic approach embraces treating the person and systems within the person, versus the disease that has the person. We all have been born with different genetic strengths and weaknesses, and the way we have treated our bodies has given us different states of vitality and recuperative capabilities. In order to recover and achieve each individual’s personal state of optimal wellness, we must assess and treat all four pillars of health. In doing so we are able to develop individualized, comprehensive exercise and/or nutrition programs. Regardless of whether you have immediate health concerns and /or orthopedic injuries, or wish to prevent future ones, an accurate assessment backed by effective therapies (exercise/nutrition), is essential!

Visit www.eastwesthealing.com

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