Archive for December, 2007

Serotonin is the neurotransmitter which regulates mood, body temperature, sensitivity to light, noise sensitivity, sensory perception and the onset of sleep. Since serotonin regulates sleep onset, it is important to know how to add to our stores of serotonin, or how to stimulate its release.

Firstly the much maligned cholesterol is an essential nutrient, for the brain,for vitamin D. and for the formation of sex hormones, which increase the activity of serotonin receptors.Without an adequate supply of cholesterol people become depressed, many people who take cholesterol lowering drugs have lapsed into severe depressions, and worse some have committed suicide. Cholesterol levels need to be adequate in order to ensure serotonin levels are maintained at an optimum level, so allowing for feelings of happiness, and ease of falling asleep.

Serotonin is synthesized in the body from the available dietary tryptophan, one of the eight essential amino acids . It would appear to be easy to increase our serotonin supply by increasing our protein consumption. However, unfortunately it’s not so easy for it has other competing amino acids to deal with which prevent its absorption.

A high protein diet is therefore not the answer to this dilemma, it has been found that tryptophan needs the presence of carbohydrate to assist its passage across the blood brain barrier. Furthermore, a deficiency of either of the B vitamins, B6 or B3 will interfere with the body’s ability to be able to access the small amount of tryptophan in our diets.

Increasing serotonin levels naturally requires the intake of a healthy diet skewed towards complex carbohydrates, rather than high in protein. Over indulgence in highly processed carbohydrates may elevate your mood and make you sleepy, but it will also increase your waistline and decrease your overall health.

A meal rich in carbohydrates increases the secretion of insulin, which lowers the presence of the competing amino acids in the blood, and allows for tryptophan to cross the blood brain barrier, so increasing the supply of serotonin.

Foods high in the essential amino acid tryptophan are : dairy products, seafood, whole grains,lentils, nuts, beans and rice. At least one hour before bed, have a small whole grain cracker topped with cheese, or a small bowl of miso soup with some noodles, and sleep well.

Posted by admin on December 5, 2007 at 5:44 pm under Sleeping Disorders.
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Sleeping problems in the elderly are more common than not, and the reasons for their sleep disruptions may not always be apparent to their doctor. All too often a quick fix may be offered in the form of a sleeping pill, far easier to go down that path than to spend time with the patient to look for the underlying reason for the sleep problems.
Sleeping drugs should never be prescribed for the elderly person, far too many falls occur in the middle of the night as a result of drugged sleep, usually with grave consequences for the person. Generally sleeping pills fail to deal with the root cause of the sleeping problem, but instead compromise the health of the person, and fog their brain to such a degree that their thinking becomes muddled.
Often it is assumed that elderly people need less sleep, therefore, their complaints of sleeping difficulties often fall on deaf ears. They may not realize that they are their own worst enemy when it comes to achieving quality sleep, for they have failed to establish a regular sleeping routine, often referred to as sleep hygiene.
Daytime napping is often the cause of sleep latency at night, as is failing to go to bed at the same time every evening, and awake at the same time every morning. Many elderly people roam around in the middle of the night making cups of tea and eating pound cake or biscuits, this habit must be stopped in order to improve sleep quality.
The elderly person is far more likely to enjoy a sound sleep if a routine of daily exercise is established, the type of exercise will vary according to the health of the person. Tai chi is a healthy meditative gentle exercise suitable for most, swimming may not be accessible to many but is an ideal exercise for those who need to avoid stress on their joints. Short walks if health allows may prove to have more than a physical benefit, the social aspect may encourage the person to meet with others and share interests.
Diet and general eating habits may need to be corrected, it is important for the elderly person to eat a healthy well balanced diet, this may be a problem if the person lives alone and is not motivated to cook for themselves.
Loss of a partner can have a devastating effect on the elderly person’s overall health, sleep latency is common, with additional awakening throughout the night. This type of pattern may continue for a long time after the loss of a partner, resulting in lifetime health problems. It is most important for the grieving person to have access to some form of therapy to assist them to process their grief.
Retirement often appears to deprive the elderly person of an interest in life, they may often feel useless and out of touch with the rest of the world, it is important that they join in community affairs and make a contribution in some way. Perhaps they have a skill developed during their working life, that they could pass on to younger people, knowing they had something to offer others could give them a sense of fulfillment.
Often the sleeping problems occur as a result of ill health, and the use of prescription drugs to treat the ailments. Each drug taken is capable of producing a swag of side effects, another drug is added to the mix to treat those side effects, thus compromising their health even further.

Posted by admin on December 2, 2007 at 5:10 am under Sleeping Disorders.
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St John’s wort also known as hypericum perforatum is another medicinal plant found to contain melatonin. It has been used by herbalists to treat depression, anxiety, nervous fatigue, and sleeping problems.

Warning:

St John’s wort interacts with a large number of medications, so if you are taking the contraceptive pill or any other medications, speak to your doctor first before taking any herb, including St John’s wort. This herb also increases photosensitivity, so avoid sun bathing while taking this herb. Do not take during pregnancy or while breast feeding.

Posted by admin on December 1, 2007 at 5:33 am under Sleeping Disorders.
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Tanacetum parthenium mostly referred to as feverfew has long been used by herbalists to treat migraine headaches, it has also been found to contain a small amount of melatonin in the dried leaf.
Warning:

Feverfew should not be taken during pregnancy or breast feeding, if allergic to the asteraceae plant family, if taking Warfarin or other anti -coagulant drugs.

Posted by admin on December 1, 2007 at 5:27 am under Sleeping Disorders.
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The latest research indicates that working night shifts may increase the incidence of breast and prostate cancer. Because the hormone melatonin is produced at night when we are asleep, night shift workers suffer a loss of melatonin due to working in artifical light. Since melatonin has been found to suppress tumor development, then it follows that depletion of this hormone may increase the likelihood of tumor formation.

For those who work at night it is recommended that when they return home to sleep  their room be darkened to resemble night, this will allow for melatonin production to take place. Shift workers who rotate their shifts, switching between night and day work, may suffer severe sleep disorders as a result, for their biological clock fails to adapt to the constant change in sleep times.

http://www.sleep-problems-nomore.com

Posted by admin on December 1, 2007 at 4:58 am under Sleeping Disorders.
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