include: weight gain or obesity associated with eating disorders, the development of insulin resistance and metabolic syndrome X, significant hormonal changes and even premature death. Sleep deprivation promotes premature aging by many mechanisms.
Carefully, controlled, scientific studies imply that sleep deprivation in healthy volunteers precipitates abnormalities in sugar metabolism (glucose intolerance) and carbohydrate craving occurs with sleep loss. Elegant research shows changes in hormones that regulate appetite when sleep is deprived (decreased leptin and increased ghrelin). Restoration of normal sleep patterns is an important and obligatory need for effective weight control. Restoring sleep patterns may do more for some individuals with obesity than any special diet, drug or dietary supplement.
Normal biorhythms are closely linked to hormonal secretion; and unpleasant symptoms associated with premenstrual syndrome (PMS) or menopause are linked to sleeplessness. Sleep deprivation promotes insulin resistance which, in turn, may cause polycystic ovary syndrome (PCOS), a disorder associated with obesity, acne, unwanted body hair and menstrual problems (“Syndrome X of the ovaries). In addition, major changes may occur in chemical messenger systems in the body, such as interleukin production; and sleep deprivation depresses immunity.
Natural ways to healthy sleep
Most simple sleep problems can be self managed with lifestyle changes and the first line option of nutritional support when required. There are several “red flag” signs or symptoms of sleep problems that should precipitate medical consultation by a sleep specialist. Alarming associations of sleep disorders include: disruptive snoring, irregular breathing, co-existing psychiatric disorders, dependence on drugs to sleep, greater than 1 month without sleep, mood disorder with sleep deprivation and inappropriate daytime sleeping. Broad advice for the self-management of sleep problems includes:
Regular sleep schedules and sleep modification programs e.g. bed deprivation for insomnia
Regular bedtime routines with attention to sleep hygiene
Sleep environment controls with “good gadgets”
Regular exercise, at the right time of day
Care with drugs, diet, alcohol, caffeine, smoking, illicit drug use, and diet pills
Where extra help is required nutritional support with dietary supplements is a first line option.
Dietary supplements for sleep
Sleep involves a complex cascade of normal body function including muscle relaxation, mental tranquility, complex eye movements etc. It seems logical, that this complex cascade of events would not be managed in an optimal manner by a single agent, be it a drug or a single dietary supplement. The brain is not easily fooled by single molecules that focus on
distinct tissue
receptors and
tolerance rapidly
develops to
single chemicals.
Using the long standing precedent of the safety and effectiveness of several herbs and nutrients, it is possible to use combinations of natural substances that will act in a synergistic manner for the nutritional support of sleep. The use of synergy in formulations takes balanced dosages of natural substances to achieve a desired effect in sleep promotion. Each component of a synergistic formula adds to the overall desired effect.
Government and leading bodies of conventional medical opinion have not acknowledged the value of natural substances for sleep promotion, but few people can argue with the long history of the safe use of herbs for sleep (e.g. approx. 1000 years of documented use of Valerian). There are 3 classes of natural substances that can be used to modify the cascade of sleep in a beneficial manner. These include herbs or botanicals, hormones and nutrients (Table 1).
HERBS OR BOTANICALS: Valerian, Chamomile, Ashwagandha, Passionflower, Lemon Balm, Catnip, Skullcap, Hops, Green Tea
HORMONES: Melatonin
NUTRIENTS: Amino acids, 5-HTP, Magnesium, Niacin (B3), Pyridoxine (B6), Folic Acid
Table 1: Dietary supplement ingredients that can be used in synergistic formulations to benefit the cascade of events that occur during sleep cycles – nutritional support for the normal body function of sleep