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Why it matters

A survey conducted by the American Cancer Society concluded that people who sleep 6 hours or less per night, or who sleep 9 hours or more, had a death rate 30 percent higher than those who regularly slept 7 to 8 hours. Even those who slept 6 hours or less who otherwise had no health problems had death rates 1.8 times higher than those who slept "normal" hours. 

Sleep is essential to LIFE!

What happens when we sleep?

Our brain goes through 4 stages of brain wave patterns that move us into deep rest and relaxation.  The body goes into healing and restoration mode which is necessary to recover from the stress of the day, physical, emotional, or mental.  

"Wake up" or excitatory neuro-chemicals decrease

"Relax" or inhibitory neuro-chemicals increase

Adrenal gland repair

Let go of our identification with the ego  

What are the underlying causes?

• stress (an easy guess) 
• brain chemistry imbalance
• hormone imbalance
• environmental factors (noise, pets, partners moving at night, light disturbance, snoring)  
• amino acid, mineral, or vitamin deficiency 
• diet and lifestyle factors
• over 300 prescription drugs interfere with sleep
• genetics

Let's get more specific!

Stress = increase in cortisol, adrenaline and decrease natural serotonin, melatonin and GABA (sleep brain neurotransmitters).  Our body chemistry is in AWAKE mode rather than sleep mode.  Stress also burns up progesterone, a male and female hormone that helps us sleep.  Can you handle stress well?  Take this questionnaire. 

Brain chemistry imbalance = Poor diet, lack of protein, vitamins, minerals, over-stressed, grief, depression, anxiety, lack of exercise

Hormone Imbalance = usually during PMS times, or aging and menopause or "manopause" we have some sleep disturbance.  High or low estrogen, low progesterone, low testosterone can cause insomnia.  

Adrenal fatigue is also a factor, when we are not awake during the day, our body loses the diurnal rhythm of sleep/wake.  Also, this can cause low blood sugar at night triggering us to wake up to eat!

Environmental factors = light, sound, movement, electricity, EMF's.  We need to minimize these as best we can.  

Protein and or Vitamin deficiency = from poor diet, poor digestion, absorption, or from not taking a high quality multivitamin. i.e. lack of magnesium - relaxes muscles, lack of iron = anemia, lack of amino acids or B6 = low tryptophan

Lifestyle factors = eating late (causes wake up when carbs kick in), drinking alcohol in the evening (releases adrenaline), lack of exercise (causes low tryptophan), coffee or caffeine from chocolate

Prescription drugs = benzodiazepines or anti-histamines, taken for more than 7 days can have long term effects of sleep disturbance.

Genetic testing is available and reasonable = check out 23andme, I can interpret the results for you.

Helpful suggestions

 Reduce Stress

• RELAX, especially when eating! 
• exercise is the number one way to reduce stress in the body and mind  
• meditation - here is a video to help   
• yoga or stretching
• Acupuncture          

Minimize environmental factors

• black out curtains - any light will cause lower levels of melatonin 
• ear plugs, eye covers
• get to bed at the same time every night
• don't watch tv or use electronics the hour before you go to sleep

Test your neurotransmitters 

• urine test taken at bedtime or when you wake up and cannot go back to sleep
• results give a chemical fingerprint of what is happening in your brain and nervous system so we know exactly why you are not falling or staying asleep, and exactly how to correct the imbalance

Test your hormone levels

• saliva testing is best, blood can be used as well
• common deficiencies associated with sleep are cortisol, thyroid, estrogen, progesterone and testosterone 

Essential sleep nutrients (depleted in many of us!) 

• magnesium, calcium, vitamin C
• B6 (P%P form is best)
• B12 (methylated form is best)
• amino acids such as L-tryptophan
• GABA - amino acid, calming to nervous system

If you have GI issues and insomnia

• food intolerance or stool testing may be needed to restore the health of your digestive tract so you can properly digest and absorb nutrients.

Wake up times and emotions unresolved (Chinese medicine)

• Wake up at 1am - 3am Anger
• Wake up at 3am - 5am Grief 

 TAKE HOME MESSAGE -

 insomnia is cured when you determine the cause!  Sleep well!

 Questions?  Email me directly at naturalhealth@drwendywells.com

Wendy Wells

480-607-0299