Sleep, The Gentle Healer

Forgotten, Ignored, Expendable. Occasionally longed for, but rarely studied. Sleep.

Many of my patients come to me with the following questions: How much sleep do I need? Why do I wake up feeling worse than before I went to sleep? With my night-time schedule, how can I get to sleep? I'm always tired, yet I don't seem to be able to sleep; How important is sleep?

We spend a third of our lives doing it. Still, how many of us even think about the all-important link between sleep and health? Until recently, we knew nothing about the eight hours we spend in 'active' sleep each night - when our entire immune system is revitalized, hormones are balanced, brain patterns fluctuate, and our body is given the opportunity to repair itself.

Some of the new findings have been astonishing: Sleep disorders may be linked to everything from Chronic Fatigue Dysfunction Syndrome (CFIDS)-a debilitating illness where a patient feels bone tired, and suffers from sore throat, headaches, muscle pain, memory problems and depression-to Alzheimer's disease, and even to early death. In fact, if you sleep less than six hours a night, you have a seventy percent chance of early mortality. Moreover, since in certain sleep disorders the body is literally starved for oxygen, heart patients and asthmatics (patients for whom oxygen deprivation can have disastrous consequences), should be evaluated for sleep disorders as part of their routine medical treatment.

The good news is that there has been exciting progress in the diagnosis and treatment of sleep disorders. You no longer have to haul your overnight bag to a clinic where you lie down in a laboratory with wires and electrodes taped to your entire body, and spend the night being videotaped and monitored.

An astounding 100 million Americans report that they have some kind of sleep difficulty-from trouble falling asleep at night, to waking too early. But even though sleep disorders can take many different forms, they usually fall into a few common categories.

Racing with the Clock

The two most common sleep disorders are insomnia (when you can't fall asleep), and sleep adjustment disorder (when you can't synchronize your sleep to your work schedule).

Insomnia is terribly common, and can persist for months and even years, leaving a person fatigued and depressed. Physicians may prescribe sleeping pills, but pills and sedatives profoundly alter the sleep cycle, and actually shorten the amount of time spent in deep sleep. It is during deep sleep that the body releases immune-boosting substances, while it is detoxified and repaired. An occasional sleeping pill may be the answer for sporadic insomnia, but after years of dependence on sleeping pills, health can be subtly but seriously damaged.

To diagnose and treat insomnia, the underlying causes of the disorder must first be isolated. Some common causes are medications, stress, chronic fatigue, allergies, dietary problems and hormone imbalances. Caffeine and alcohol can also become culprits, since they are both potent nervous system stimulators that can interfere with sleep. You should also watch out for vitamins, that at times act as stimulants, and some herbs such as Ma Huang.

Did you know that you morning cup of coffee might be keeping you up at night? Caffeine can disturb sleep up to twenty hours after consumption. Alcohol can be an even more powerful disrupter of sleep. Some insomniacs complain that a few drinks put them to sleep, but that hours later they are wide awake. That is because alcohol relaxes the nervous system only temporarily. When consumed, it is metabolized and causes a strong rebound effect a few hours later. The solution? Don't use alcohol to fall asleep.

Another contributing factor may be your diet. Food allergies, for example, sometimes lead to excessive histamine production in the body, leading to a strange combination of fatigue, anxiety, and poor sleep.

Insomnia can often be treated through a combined approach. For example, supplements such as L-Phenylalanine, and herbs such as chamomile, valerian and passion flower are known to relax the nervous system. These, along with a proper diet and a search for other underlying causes (such as mental anguish and stress), can all be part of a customized treatment plan for insomnia.

Travelers and people who work night shifts often experience sleep adjustment disorder. If you are one of these people, your sleep clock may be off. But don't despair. Science now has a solution for you.

When daylight disappears, the brain secretes a chemical substance called melatonin. Recent studies have shown that people who take melatonin pills during daylight hours, experience a shift in their internal sleep clock, and are able to sleep restfully. But before you rush to the health food store to get your magic lullaby, be aware that there have been incidents of dizziness due to improper dosing. This can be a problem, especially for the elderly. Check with your physician to find out if melatonin is right for you.

Apnea: It Can Kill You

Sleep Apnea - the most lethal sleep disorder - causes people to literally stop breathing in their sleep, and robs their heart, brain and lungs of precious oxygen. The sleeper stops breathing as many as 200 times a night, waking for an instant when his or her oxygen-starved brain rings the alarm signal. The problem is that most people don't remember waking up, and have no idea that they are being deprived of restful sleep. The most common symptom of apnea is snoring. Typically, it is a spouse (someone else who shares or bedroom) who notices the snoring.

A startling twenty percent of men, and ten percent of women in this country suffer from sleep apnea. The syndrome can cause prolonged daytime fatigue, sudden death from nighttime heart problems, headaches, depression, memory loss, and severe mood swings. In addition, many people who suffer from sleep apnea tend to be overweight.

Diet can be a contributing factor to sleep apnea. Carbohydrates, for instance, worsen apnea since they produce carbon dioxide when metabolized. That increases the amount of air expelled, which in turn increases the amount of air breathed in: hence the snoring, particularly after a large meal.

Sweet Dreams...

In general, some of the best solutions to sleep disorders are behavioral. Below are some simple measures that can go a long way toward correcting troubled sleep:

• Don't nap during the day
• Try to keep a sleep pattern: Go to bed and wake up about the same time
• Reserve the bed for sleeping. Don't work, argue, or exercise in bed

Sleep is so important as a restorative measure to the body, and as a healer, that it is worth taking a little time to ensure that it is enjoyable and restful. Make sure your sleeping environment is inviting and peaceful. The colors, the lighting, air quality, room temperature and even the weight of the covers - all play an important part. For people with dust mite allergies, mattress and pillowcase covers will be tremendously helpful. Noise should be at a minimum, unless it is soothing and relaxing. Finally, make your sleeping space the type of place you will enjoy waking up in; this will set the tone for your whole day.

If you think there are any severe, underlying problems preventing you from having a restful sleep, check with your physician. Sleep is one of the most gentle and powerful natural healers available to us.

by Dr. Richard Firshein