Waking up to INSOMNIA

For those lucky ones who are blessed to slip into a slumber easily, there are millions of people out there struggling to get some shut-eye each night.
 
Approximately 30% of the population is troubled with sleeplessness at one time or another, and for some it developed into chronic insomnia. Most affected are healthy seniors and people prone to stress and worry.


To fix up this annoying problem, the so-called Z drugs or sedates come into play and gain popularity because they were made to believe that hooking off when not required is easy. Often prescribed are tranquilisers that can induce sedation by reducing irritability or excitement to enable a relaxed sleep. The commonly available sleeping pills prescribed are benzodiazepines, non-benzidiazepines and barbiturates.


(Note:  A sedative is a barbiturate used to treat acute anxiety, tension and insomnia. A tranquilizer is a benzodiazepine prescribed to treat anxiety, acute stress response and panic attacks. Not much difference, yet mental alertness might be greater with a tranquilizer.)

However, such sleeping pills and related drugs have so far claimed the lives of celebrities like Heath Ledger, Michael Jackson (the anaestheic propofol) and Whitney Houston. All the money in the world cannot buy them sleep and for those who are still traumatised by sleep nightmare would have to learn to manage without pharmacological aid.


Sleep cycle

Insomnia can take the form of not being able to fall asleep in the early sleep cycle (R.E.M) or waking up during this cycle and unable to go back to sleep. The cycle is divided into two stages: REM (Rapid Eye Movement) and non-REM. During the night, we alternate between REM and non-REM stages 4-5 times.

The earlier part of sleep is mostly non-REM where our pituitary gland in the brain releases growth hormones to repair and rejuvenate the cells. The latter part of sleep is more and more REM type to help in mental consolidation to prepare us to be alert during the day. Basically, it provides rest and clears the mind like rebooting a computer.


This is an important process as a lack of quality sleep can cause you to be mentally irritable instead. That is why if you have slept for less than 5 hours, your body is in a complete physical mess, feeling tired throughout and your immunity is lowered.

This is a temporary problem for most people and can get over without realizing. In fact missing a day or two for most should merely cause some irritability and daytime sleepiness, with decreased ability to perform creative or repetitive tasks. However, prolonged deprivation can lead to serious deterioration in overall performance and personality changes.

Benefits of sleep

At times we wonder if sleep is necessary and time-wasting. The benefits of healthy sleep are profound as are the drawbacks of deprivation. Every system of the body is affected by sleep, including physical, emotional and cognitive functioning. Even dreaming (even when you cannot remember) also appears to play a powerful role in psychological and emotional health, well-being, memory and the ability to learn new tasks.

Daily sleep is so critical to the health of our body and mind to recover from the vitality of each passing day. During this full resting mode, the pituitary gland releases hormones abundantly to repair and regenerate our tissues and organs, especially the liver. Most of the vital organs in the body are still at work during this period performing tasks like detoxification, muscle and bone development, and breakdown of fats. Hence, deep sleep is vital for anti-inflammatory benefits and restoring hormonal balance.

Harmful effects of insomnia


On the contrary, not sleeping well can affect mental and physical proper functioning as the body cells are not well rejuvenated, leading to premature aging. Having prolonged sleep deprivation can cause significant physical and emotional effects, including changes in cardiovascular function, glucose metabolism, insulin resistance, elevations of blood pressure and cortisol. This can develop into a host of illnesses such as arthritis, asthma, breathing problems, hypoglycemia, hyperthyroidism, indigestion, kidney or heart disease and muscle aches. If the health issues are not fixed up after prolonged periods, they can develop into chronic diseases such as cancer, premature aging, depression and gastrointestinal disorders.

 

Some results published on lack of sleep as follows:

· Young people (25-49 years of age) are twice as likely to get high blood pressure if they sleep less.
· Individuals who frequently slept less than 5 hours a night had a 39% increased risk of heart disease. A further rise of 8% for sleep less than 6 hours per night. You can check against the marker 'high sensitivity C-Reactive Protein' (hs-cRP), the strongest predictor of heart attacks. The levels can remain high even after recovering adequate sleep.
· Just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL-6), Tumor Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cRP) that are responsible for many medical conditions like cancer, arthritis and heart disease.

Other possible signs are poor thinking and concentration, sanity, impaired vigilance, and erosion of physical endurance. Basically, there is alteration of brain chemistry which interferes with a sense of reality, eventually disturbing mental and emotional stability.

Random sleep problems

Causes -

 

+ alcohol and caffeine consumption
+ jet lag
+ negativity
+ hormonal shifts during premenstrual syndrome and menopause as the estrogen hormone affects the production and balance of the brain chemicals responsible for wakefulness
+ nutrient deficiencies like calcium, magnesium, copper, iron
+ drugs like antidepressants, appetite suppressants, beta-blockers, birth control pills, thyroid hormone replacement drug. Hence, medications and drugs can be the culprit behind sleeplessness.

SLEEPING PILLS

They do not cure insomnia and should not be relied on permanently. While medications mimic the appearance of sleep, they do not reproduce the quality or restorative, integrative functions of sleep.

Tranquilisers are known to pose a lower risk than sedatives. However, both can cause mental confusion, sluggishness, restlessness, heightened anxiety and drug dependency on persistent use. Hence using all kinds of medications to promote sleep eventually backfire and erode it, making the condition dependent on escalating doses of drugs and more resistant to treatment.


Patients who should not take this pill…..


+ People who work frequently rotating shifts or at night may be plagued by shift work sleep disorder. Most workers on rotating shifts complain of sleepiness or disrupted sleep that can cause immeasurable stress. As a relief, the pill may be the easy solution for a possible sleep. To this problem, experts advised employers to ensure the workplace is well-lit at night and implement a shift system to let employees stay on the same shift for minimum one week to let the body adapts. Forward-rotating schedule, where employees move gradually from morning to afternoon then to night shift also helps in following the tendency of the biological clock to delay sleep.

+ Though normal sleep patterns change with age, it may be misinterpreted as a disorder at time. Though half of those aged above 65 may find it hard to get a good night’s sleep at least a few times a month, more often than not is due to medical issues. For instance, they may be badly disturbed at night from pain or breathlessness caused by problems like arthritis, cancer, heart failure and chronic obstructive pulmonary disease.

+ Other conditions involving younger patients such as sleep apnoea (airways blocked) and mental imbalance can be wrongly diagnosed when they should be having their own treatment to correct the sleep problem instead.

Patients prescribed this pill….

Doctors usually administer such drugs to patients in order to dull the patient’s anxiety relating to painful or anxiety-provoking procedures eg. before they are anaesthetized for heart surgery, colonoscopy or MRI, especially on children, troublesome or demanding patients. Patients in intensive care units are almost always sedated (unless they are unconscious from their condition anyway). In general, sleeping pills and sleep medications are most effective when used sparingly for short-term situations, such as traveling across time zones or recovering from a medical procedure.


Side effects of the pill……

+ All prescription sleeping pills have side effects, which can vary depending on the specific drug, the dosage and the duration drug lasts in your system. Common side effects include headache, muscle aches, constipation, dry mouth, daytime sleepiness, trouble concentrating, dizziness, unsteadiness and rebound insomnia.

+ Some sedatives can cause physiological and psychological dependence when taken regularly over a period of time, even at therapeutic doses. Dependent users may get withdrawal symptoms ranging from restlessness and insomnia to convulsions and death. When users become psychologically dependent, they feel as if they need the drug to function, although physical dependence does not necessarily occur, particularly with a short course of use.

+ Doses of sedatives such as benzodiazepines when used as a hypnotic to induce sleep tend to be higher. The medications act by working on receptors in the brain to slow down the nervous system, either to induce or stay sleep. They can lose their effectiveness if used on a nightly basis, because the brain receptors become less sensitive to their effects. For instance, this specific pill can become no more effective than a sugar pill after using for 3-4 weeks. The overall quality of the sleep can be reduced, with less restorative deep sleep and dream sleep, and may experience cognitive slowing and drowsiness (the hangover effect) the next day, which can be worst than sleep deprivation.

+ Both benzodiazepines and non-benzodiazepines are known to cause severe allergic reaction, facial swelling, memory lapses, hallucinations, and complex sleep-related behaviors such as sleep-walking, sleep-driving (driving while not fully awake, with no memory of the event) and sleep-eating (eating in the middle of the night with no recollection, often resulting in weight-gain).

Misuse of the pill……

Such drugs can be misused by some heroin users either to supplement their drug or to substitute for it; heavy users may increase dosage to calm excessive jitteriness, and others take to relax and forget their worries.

Major risks of taking the pill…….

+ A recent American study published showed that commonly prescribed sleeping pills are linked to a more than 4 fold risk of premature deaths. People who took less than 18 sleeping pills a year are not any better off with 3 folds. What can very go wrong include attempted suicides, reckless behaviours and accidental drug poisonings. This happens when a drowsy, confused user repeats doses, or when sedatives are combined with alcohol. It is found that about half of all the people admitted to emergency rooms in the U.S. is due to nonmedical use of sedatives having obtained the drug legally, but consumed an excessive dose or combined it with alcohol or other drugs.

+ Taking these pills at higher doses was also associated with a 35% increased risk of cancer, but the reason is unclear. On the contrary, our natural hormone – melatonin, released only in our sleep is a cancer suppressor.


Note: Melatonin is a powerful natural hormone produced mainly by the pineal gland below the brain about an hour after you fall asleep. It helps you to sleep deeper and longer. As an antioxidant, it boosts the immune system, and as an anti-inflammatory compound, its two factors add up to make sleep naturally healing. Melatonin is also involved in regulating the levels of human oestrogen (estrogen) and growth hormone in the body, two critical hormones in the cancer process, found to have cancer-correcting properties as well as modifying oestrogen receptor sites so that all internal and external´bad´ oestrogen cannot bind to them.


This is a well-known supplement prescribed by doctors to the elderly to aid sleep. However, overuse of melatonin can suppress the body from producing its own hormone.

 

Changing lifestyle -  

1.  Examine one’s diet to eliminate causative agents like alcohol, caffeine (except green tea and chamomile tea rich in theanine) and foods like sugar, potato, sausage, chocolate, tomatoes containing tyramine, which increases the release of norepinephrine, a brain stimulant and add foods high in tryptophan such as bananas, cherries, dates, figs, milk, yogurt, turkey, tuna to promote sleep. Take complex carbohydrates like cereals, rather than simple carbohydrates (leads to ‘sugar roller-coaster’), to trigger the release of neurotransmitter serotonin, which is soothing to the body. Foods loaded with calcium and magnesium like almonds, dairy and oatmeal can promote both sleep and muscle relaxation, and “restless leg syndrome” for older patients suffering leg cramps from over-using certain drug medications. Also note that during sleep, the body’s basic system is still functioning. Nutrients are essential during the sleep cycle. For instance, women who are deficient in copper and iron are prone to insomnia. Vitamin B complex is a good stress reliever to be taken in the day.


2.  Avoid heavy meal, fattening and unhealthy snacks before bedtime so that the digestive system is less burdened and do not cause stomach upset. No supper even if it is a healthy one. Equally bad are alcohol and coffee consumption.


3.  Adopt good bedding habits like bedroom strictly for sleeping, wake up promptly when alarm clock rings and hot shower before rest. Routine conditions the body to the fixed hours to rest each day, even on weekends. Go to bed only when you are real tired. You can do some reading or practise relaxation techniques that can relieve stress and help you sleep like simple meditation, progressive muscle relaxation, yoga, tai chi and the use of deep breathing (help the part of our nervous system that controls relaxation).  Naps are not encouraged but if necessary, restrict it to an hour in the early afternoon.  Having too late in the day can cause night sleeplessness.


4.  Change the setting to put on some light music for a relaxed atmosphere and keep the lights low to naturally boost melatonin in the body. As sunlight helps to regulate melatonin as well, consider evening walks to catch the last sunrays. It has also been found to be naturally occurring within walnuts. Average melatonin (MLT) content of walnuts is approximately 3.6 nanograms (ng) per gram (g), or 102ng/ounce. Other commonly eaten foods – for example, cherries – have also been found to measurable amounts of MLT. Foods like bananas, dates, figs, milk, yogurt, turkey and tuna are high in tryptophan, which promotes sleep.


5.  A sedentary lifestyle can be a major contributor to sleep disorders. Exercise regularly to de-stress and relax the mind and body. Studies have shown that exercise during the day can improve sleep at night. Hence, moderate exercise like swimming, brisk walking or jogging should be carried out in the day and not near bedtime. Such aerobic exercises are the best to combat insomnia as they increase the amount of oxygen that reaches the blood.
6.  Electrical gadgets like cell phones, tablets and TVs emit blue light that can inhibit the production of the sleep-inducing hormone melatonin and disrupt our body rhythms. This may be because blue light emits wavelengths similar to daylight, which can make our bodies think it is daytime, at any time. It is advisable to power down all electronics two hours before bedtime or keep them in another room.

7. Do NOT bring problems and stress to bed. Tossing and turning end up sleepless or lacking the quality stuff. Deep sleep, without dreaming and rapid eye movement results in secretion of almost 65% more human growth hormone (HGH), much needed for cell rejuvenation and repair work. With the interference of R.E.M sleep, chance of going into deep sleep is reduced and soon, insomnia gets worse. 


Conclusion

With some discipline and work, getting to sleep without those pills can be achievable. Persistent insomnia is usually a symptom of an underlying medical or psychological problem caused by worry and stress - addressing the root of the problem is wiser. Making simple changes to your lifestyle is far more effective at ending sleepless nights without any more torment and harm to your body. Thus, catching up with 6-8 hours of uninterrupted beauty sleep daily is essential for optimal health and longevity. If all the animals know how crucial it is to catch up with sleep, why is the intelligent being not able to do the same? Humans worry too much?? 


VIVA corner

VIVA Calcium-Magnesium & D has a calming effect, especially taken before bedtime.

VIVA Ageguard contains all the amino acids that can stimulate increased hormone production by the pituitary glands and promote R.E.M deep sleep.

VIVA B-easy helps to relieve stress and thus promote a restful state and is a necessary ingredient for the production of serotonin, a hormone that aids in maintaining a generally good mood especially to assist the brain's response to pain and regulates anxiety levels.

Your best friends – HORMONES

 

The glandular/endocrine system consists of a collection of glands that produces chemical substances like hormones or enzymes for normal bodily functioning to regulate the metabolic rates in terms of growth and others. It includes managing growth, metabolism, fertility and pregnancy. Owing to complications, it can give rise to different symptoms in different bodies.

For instance, men with high testosterone levels may lose their tempers easily, yet some do not. This difference in manifestation can be attributed to whether the hormone involved binds to receptors to express itself.  For women, you might not realize that fluctuating hormones could be the culprit of your weight gain, and that balancing your hormones can help you lose weight in menopause or at any age.

Types/functions

The 100 known hormones in our bodies can be in the form of proteins, amines and steroids - all derived from cholesterol produced by the liver or from the foods we eat.

Broadly they can be categorised as endocrine and exocrine. The primary role of hormones is to carry specific instructions to targeted cells to assist in coordinating that activity. Basically a hormone has the appropriate shape to fit into the receptor found on the surface of a cell. There are hormones that are capable of permeating the inner cell and bind directly to a specific segment of its DNA as well.

- Endocrine glands are ductless and secrete fluids known as hormones directly into the bloodstream to control long term of target organ eg. thyroid glands, pituitary gland, adrenal gland.

- Exocrine glands release secreted enzymes through a tube or duct eg. sweat gland, gastric gland, mammary gland, mucous usually for short term activities.

- Only the pancreas, responsible for secreting insulin and glucagons for glucose regulation is unique to have both glands. A vital function is to secrete insulin to bind to receptors to perform the task of making glucose available to our body cells.

Owing to its complexity, the hormones are interlinked and each influences the other many ways. 

Sources

Hormonal production is regulated by the 7 specialised glands to balance the body system, namely: 

- Pituitary gland (this master gland regulates all things metabolic)

- Thyroid gland (controls body metabolism)

- Parathyroid gland (controls calcium levels)

- Pancreas (controls release of insulin)

- Adrenal glands (secrete adrenaline and cortisol to help in coping with stress)

- Pineal gland (releases melatonin to put body to rest)

- The gonads (control the release of sex hormones to boost sex drive and memory)

 

A. GROWTH HORMONES

The master or ‘pituitary‘ gland of the endocrine system is responsible for the promotion of growth-related processes in the body such as protein synthesis and the development of organs. As a whole, it controls and coordinates all the activities of the other endocrine glands.

 

1.  Parathyroid hormone (PTH) secreted by the parathyroid glands acts to increase the concentration of calcium in the blood, whereas calcitonin (a hormone produced by the thyroid gland) acts to decrease calcium concentration.

2.  The thyroid gland is also involved in brain development and metabolic functions of the body. Thyroid regulates hormone levels such as thyroxin and adrenaline that regulate the usage rate of oxygen, digestion and energy production. Iodine, being the basic substance of thyroid hormone can determine the working condition eg. rate of metabolism. When the thyroid function drops, the pituitary gland quickly raises thyroid-stimulating hormone (TSH) to compensate for the loss.

All illustration is a child born with a deficiency of the thyroid hormone known as hypothyroidism that can end up physically stunted and mentally challenged if left untreated. On the contrary, thyroid hormone overproduction leads to hyperthyroidism. Autoimmune disorders to the thyroid can also cause both conditions.

3.  The hormone melatonin is naturally produced by the pineal gland in abundance in early years but declines with age. On a daily routine, it falls in the day and rises in the night (from 8 pm to 1 am) or in dark conditions, to prepare us for a good sleep. It helps to prevent harmful oxidative damage that leads to chronic diseases such as cardiovascular disease and cancer. Also known to stimulate the immune system and plays a major role in the production of estrogen, testosterone and possibly other hormones.

B. SEX HORMONES

At puberty sex hormones are produced by the gonads (male and female reproductive organs) in both sexes with discernible physical changes observed. Fats and cholesterols are needed for this transformation to take place. 

In women, the ovaries start to produce oestrogen and progesterone, the levels of which are influenced by the pattern sequence in controlling the daily and monthly female menstruation cycle. The onset of menopause stops all menstrual activities when women experience a drastic drop in both sex hormones.


Estrogen is the hormone responsible for the development of female sexual characteristics (breasts and hips). In the case of estrogen dominance, slower metabolism results in fat being stored. Thus women having more estrogen than men find it harder to lose weight. For those under menopause, estrogen dominance can still take place though estrogen levels are plummeting due to two events at play. First, while estrogen levels are lower after menopause, if your progesterone levels are super low, you can still have estrogen dominance. Secondly, exposure to environmental estrogens called xenoestrogens generally found in pesticides, hormones in animal products, and plastics which also mimic natural estrogen as they are also “endocrine disruptors.”

This expression is relatively lesser for testosterone and androsterone in men.

C. HOUSEKEEPING HORMONES

Basically the pancreas and adrenal glands guide the normal functioning of the body system with tasks such as maintaining blood pressure and sugar level to stress management. However, these are the hormones that tend to fluctuate badly at times. 


1.  Insulin is a hormone produced by the pancreas and to regulate glucose (blood sugar) in your body. By consuming excessive sugary foods throughout the day, you keep your insulin working overtime trying to clear the sugar from your blood with leftover stored as fat. This is how obesity and visceral fat come about. In modern times, hormone deficiencies are counteracted with artificial hormones such as insulin hormone injection for Type 1 diabetes.


2.  The adrenal glands secrete a number of steroid hormones, known as corticosteroids on day-night pattern - is at the peak when we wake up in the morning and at the ebb past midnight. Some critical bodily processes are maintenance of blood pressure, blood glucose levels, salt and water balance. A cortisol hormone is produced in greater amount when extra energy is required or under a stressful situation. Unfortunately, as we are so inundated with a constant stream of modern stressors and the need to be task-switching and communicating across a variety of channels, many of us have a surplus amount of cortisol in our bodies which are usually stored as visceral fat. This puts us at danger for cardiovascular disease.

More findings

Scientists are still puzzled as to how hormones interact with each other at the molecular level and hope to unravel the mystery on how hormones can be used to treat related disorders. Some tricks you can employ to harness your hormones are as follows:

In the morning…..

-  Waking up in the morning by drinking filtered water with two tablespoons of apple cider vinegar or lemon water can help to regulate your blood sugar first thing in the morning before you eat or drink anything else.


-  With metabolism running low, is nice to enjoy an early jog to rev up metabolism and jolt the brain for the release of more serotonin (a hormone associated with happiness) and dopamine (a hormone related to motivation). The thyroid hormones, responsible for metabolic function, are released at the same time and can remain in the bloodstream for hours, ready to burn nutrients and fat stores in response to energy demands.

-  A good night’s sleep in interpreted as several hours of starvation to the body. So in an effort to conserve energy, a great drop of the two hormones – leptin and insulin are involved to slow down the metabolic effect.

Leptin is produced by the body’s fat cells and intestines to inform the hypothalamus of our brain that we are satiated, or full. As the modern diet contains much fructose, excess amount is stored as fat. Thus, a healthy breakfast, combining protein and fibre-rich carbohydrates is important to turn the trigger for an increase in leptin, and inform the body that the fast is not a famine. This reduces the hunger pang and increases the energy expenditure. Also, it produces a gradual and steady increase in insulin.

In the afternoon…..

Come noon and the stomach reminds us of lunch by releasing the hunger hormone ghrelin. A meal comprising both protein and fat should see you through late afternoon. Good choices are Omega 3 rich foods such as fish, grass-fed meats and chia seeds.


Testosterone levels are running high and is best time to focus on creative works. A peak is reached around 3 pm and you feel tired with worsening memory. Fill this gap by taking a competitive break to stimulate the brain like playing some exciting computer games.

In the evening….

Dinner should be taken by latest 8 pm as metabolism drops in the evening. For ladies, to lower estrogen levels naturally, eating a pound of veggies per day provides the fiber to remove the excess estrogen from your body. Can start off with 35 to 45 gram of fiber per day and increasing the amount slowly so as not to cause stomach upset. This should be combined with little red meat, alcohol and processed foods for better result. Same for guys who are concerned about decreased testosterone levels – resulting in obesity, decrease in muscle mass, libido and erectile dysfunction. Refrain from supper especially if you are staying up late as the hunger hormone tends to surge. If necessary, munch some nuts to slip into sleep easier.

TV can emit rays and give off a bright glare enough to shut off the brain’s production of melatonin, the hormone that sends us to sleep.

Before bed....

Unwind the day by engaging in activities which make you feel calmer, thus lowering your cortisol levels. Other ways you can naturally lower your cortisol levels include - meditation, taking magnesium supplement and getting quality sleep consistently. Studies have shown that sleep deprivation reduces leptin levels and actually increases your body’s desire for fatty or carbohydrate-rich foods.

Other comments

+ Understanding their functions and harnessing their potentials enable all your best friends to work harmoniously within your body.

+ A lack of any hormone can result in disorders and symptoms including diabetes, growth, retardation and thyroid problems.

+ Treat hormonal imbalance seriously as it can lead to diseases affecting organs and our lifestyle. More often than not, nutrient deficiency is the root of the problem.

Sources: Mind your Body, ST dated Jul 15, 2010; Prescription to Natural Healing

VIVA corner

Aging is directly linked to a reduced output of one or more of the endocrine system hormones, particularly the human growth hormone (HGH) which is produced by the pituitary gland. As a result, we experience aging symptoms such as lack of energy, depression, premature aging, memory loss, degenerative diseases and weakened musco-skeletal structure.

+ VIVA Ageguard is a proprietary formulation of free form amino acids extracted from soy and rice protein with other unique ingredients, that acts as a natural HGH releaser to defy the aging process. Taken as a whole, the body is rebuilding healthy muscles, organs, neurotransmitters, hormones and other cellular chemicals necessary for their optimal function.

+ VIVA Royal Jelly to aid in hormonal formation and functions.

+ VIVA B-easy to improve metabolism and maintain the balance of glandular system.


+  VIVA FEM helps women who are going through menopause or having pre-menstrual syndrome, irregular menstrual cycle, imbalance hormone and other women's health challengers.