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THE MISSING LINK
TO SLEEP BALANCEUncovering the Truth about
Sleepless Nights
Tossing & Turning All Night
An estimated 60 million Americans suffer from some form of insomnia, whether it be early waking, inability to get to sleep and/or stay asleep
Over 90% use caffeine or other stimulants on a daily basis
Millions take sleeping aids to get through the night
Yet many are unaware of the vital connection between hormones and sound sleep
Hormones Rule the Sleep-Wake Cycle
In a perfect world, Melatonin the master sleep hormone, should be in-sync with Cortisol, the master stress hormone
Counter-balancers : when melatonin is high, cortisol should be low and vice/versa
Disturbances in these normal circadian rhythms both contribute to, and affect, sleep quality
Sleepless? Blame it on Your Hormones Can’t fall asleep
Frequent or early waking
Morning or evening fatigue
Feeling tired but wired
Stressed /depressed/irritable/moody
Hunger and/or sugar cravings
Weight gain/Can’t lose
Poor concentration/memory lapse
Hot flashes &/or night sweats
Biological Downtime
Sleep vitals: as essential as food for survival
Sleep restores: the only time the body gets to do its maintenance and repair work
Sleep reboots: brains need sleep like trains need tracks to work properly
Sleep smarts: memory, mood, cognition
Sleep burns: faster metabolism overall
Sleep heals: immune reserves, cell repair
Sleep Myths: Seriously?
You snooze, you lose
Your body and brain shut down during sleep
We need less sleep as we get older
If you’re not tired when you wake up in the morning, you must be getting enough sleep
We can easily adjust to different sleep schedules
Naps are a waste of time
The main cause of insomnia is worry
Night Plight: Got Sleep?
Best research says: for optimal health, we need at least 8 hr vs. the average 6.5 we get
Short term effects: headaches, irritability, anxiety, confusion, poor judgment, memory, mental and physical fatigue
Slow reaction times: when tested on a driving simulator sleep deprived people perform as badly or worse than drunk drivers
Losing Sleep Over Losing Sleep
Long-term: those who sleep less than 6 hours a night are prone to: Depression, 4 out of 5 suffer from sleep deprivation before
the onset of depression Overeating/Obesity/Type2 diabetes Premature aging Susceptibility to Infections Stress-related illness Weakened immune defenses Heart disease, stroke, breast cancer
Architecture of Sleep
How well rested you are and how well you function depends not just on total sleep time, but whether you get through distinct stages that cycle throughout the night in predictable patterns:
Sleep latency: the time it takes to fall asleep 1: drowsy; light sleep 2: slow waves, rest for the brain 3 &4: deeper restorative/healing sleep REM Sleep: the deepest sleep – a must for true rest
The Sleep Committee
The “committee” is billions of neurons, all laying down patterns and connections
Paul McCartney wrote Yesterday, Mary Shelly wrote Frankenstein…
“It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” – John Steinbeck
I Will Sleep When I Die
Not sleeping is not merely making you more agitated than an out-of-balance washing machine. It could be killing you. – Dr. Oz
Hormone – Sleep Connection
Stress: the Better Sleep Council says 65% of U.S. adults are losing sleep due to stress
The hormone connection: elevated cortisol especially at night, disrupts sleep patterns
Aging: The majority of sleeping aids are prescribed for those 50 years and older
The hormone connection: the natural decline of melatonin as we age triggers imbalances directly related to sleeplessness
Sleep Robbers
Peri-menopause: hot flashes/ night sweats; sharp drop in melatonin ages 40-44, >50yrs.
Obesity: over ½ of those with sleep apnea
Shift work: Circadian rhythm problems with 2/3 feeling sleepy or difficulty sleeping
Stimulants: caffeine, alcohol, sugar, tobacco
Blue light: TV, iPad, iPhone before/in bed
Melatonin: Master Sleep Hormone
In addition to being a super soporific: melatonin is a powerful immune system supporting anti-oxidant, which helps explain why so much healing occurs during sleep
Produced by the pineal gland when the retina of the eye registers darkness. If our eyes are exposed to light, production halts
Melatonin Rhythms
Melatonin rises at night, peaks during early morning hours, drops with onset of daylight, rises again towards bedtime
Adequate melatonin production during the night, and its suppression during daylight hours, is vital to regulation of S/W cycle
Cortisol: Master Stress Hormone
Cortisol, is produced by the adrenal glands in response to stress, and is also known for its diurnal variation linked to the sleep/wake cycle
It is the “get up and go” hormone in the morning and the calm down and sleep hormone at night
Big player in the utilization of carbs, fats and proteins into energy, distribution of stored fat, normal blood sugar regulation, and immune support
Cortisol Rhythms
In a healthy person, cortisol has the opposite pattern to melatonin
Levels are highest after waking, and gradually reach their nadir at night
High night cortisol runs interference on melatonin and leads to hyperarousal
Chronically elevated levels translate to that “tired but wired” state of sleeplessness
Getting Back In Sync
Body clock stays remarkably accurate IF we get enough light and dark
Decide what time you want to get up and count back 7 to 8 hours
Dim the lights several hours before bed
Set an evening ritual to wind down
If you can’t sleep try deep breathing. Music or meditation work best to get back to sleep.
Surrender to sleep…let go of waking
Create the Perfect Sleep Environment A cool dark room
Set a standard wake time
Set a standard bedtime
No laptops, no TV
White noise (esp. if partner snores)
Loose bed clothes
Invest in the right mattress and pillow
Block allergens with a 1-micron cover
Darkness – The Best Soporific
Make your sleeping environment as dark as possible (heavy curtains, sleep masks)
Even very dim light makes your brain think its morning, throwing off circadian rhythms
A 2010 study found countries that generate the most light at night also have higher rates of breast cancer (J. Cancer Causes and Control)
Bottom line: if you don’t get enough darkness at night you won’t make enough melatonin
Deep Sleep Prep Do’s
Morning light: 15-30 minutes strengthens body clock; up’s serotonin pathway to melatonin
Aerobic exercise every day: increases restorative slow-wave sleep
Meditation: release of melatonin to soothe
Protein snack before bed: turkey, fish, nuts, spinach, are rich in tryptophan, the amino acid precursor of melatonin
Deep Sleep Prep Don’ts
No alcohol or nicotine 1-2 hours before bed
No vigorous exercise
No caffeine at least 3 hours before bed
No artificial blue light 1-2 hours before bed
No sweets/dark chocolate before bed
No scary movies/bad news/angry words
No brooding: creative visualization, progressive relaxation, empty your mind…
Consider Natural Sleep Aids
Melatonin Progesterone Gaba Tryptophan/5HTP Bvitamins Vitamin D3 Calcium – Magnesium Omega-3s Valerian root
A Little Extra Help
Sleep apnea: weight loss, pressurized mask fittings
Teeth grinding: de-stressing, mouth guard
Restless Leg Syndrome: iron supplements and pre-bedtime yoga, anti-seizure meds
Still Counting Sheep?
Solving the insomnia riddle without taking hormones into account is like trying to get a good nights sleep with all the lights on
If you’ve already tried coffee substitutes, sleeping pills, relaxation exercises, hypnosis, and counting sheep and you STILL can’t get to sleep or stay asleep…have you considered testing your hormones?
Your Sleep Balance Profile
Don’t let sleep disorders go undetected
Testing can identify how hormone imbalances of cortisol and melatonin are affecting sleep patterns
The Sleep Balance Profile can be combined with testing of steroid hormones (estrogen, progesterone, testosterone, DHEA) for a more comprehensive picture of hormonal triggers to sleep loss
Q&A
Thank You!Merci!
Gracias!Grazie!Danke!