Guest post by GO Healthy Chief Naturopath, Peta Teuma.
Growing dependence on technology mixed with long work hours and stress or anxiety on job security, due to the current climate, can wreak havoc on the modern body clock. As difficulty in sleeping continues to plaque a large proportion of the population, it is estimated that 45% of us have sleep issues, which affects all ages.
Our bodies have an internal clock known as the circadian rhythm that controls nearly all of our physical functions but the one it is known for is our sleep/wake cycle. During our sleep cycle our body takes this time to recuperate and reset. Sleep is an important factor in keeping our immune system strong. It helps our immune T cells work properly, allowing our immune system to fight infections.
In recent decades the escalating issue of sleep deprivation has seen an increase reliance on potentially harmful sleep tablets and opioids which can lead to unwanted and sometimes detrimental effects. The main risk of sleeping pills is that individuals can become dependent on them, meaning they become less effective.
But what we are seeing is a positive trend away from sleeping tablets, experts have been looking at what works best for a sound sleep with a mix of traditional Eastern and Western medicines that creates a safe way to support falling asleep and staying asleep for longer.
Except for medicines, walking or cycling with your motorized bicycle in the afternoon can also help you reduce stress and makes you feel more relaxed, which leads to a better night’s sleep.
MAGNESIUM
Magnesium can have an impact on our sleep as it helps to reduce the activity of the hypothalamic pituitary adrenal- axis which controls cortisol. Cortisol is a hormone we make during times of stress. It increases the sugar in our blood for our cells to use, allowing us to get up and move. At the same time, it reduces non-essential functions such as digestion, memory and slows down the immune system.
Cortisol levels peak at 8-9am in the morning to help us to get up and get moving for the day. The level slowly reduces during the day allowing us to go off to sleep at night. During times of stress our cortisol levels can increase by as much as 9 times the normal level. In our fast- paced and high-stressed lifestyles our cortisol levels may stay too high at the end of the day which can affect our circadian rhythm and interfere with sleep. With the slowing down of non-essential function it can also impact our digestion and immune systems leading to frequent infection and digestive disturbances.
There is evidence to show a link between high stress levels and an increased loss of magnesium through the kidneys. What this means is that during times of stress we need high amounts of magnesium as we use more and flush more down the toilet. The loss of magnesium may be associated with low mood and irritability.
With magnesium involvement in the contraction and relaxation of muscles, it may also help to relieve the discomfort of night-time cramps which can disturb our sleep. Nocturnal cramps can be quite distressing and disruptive to the sleep cycle.
Up to 30% of people have a magnesium deficiency and may need an additional 300mg. With magnesium being involved in over 300 processes and the impact on cortisol, GABA and consequently sleep it is often a supplement to try when sleep is an issue. If trying a supplement look for one that uses a highly bioavailable form such as an amino acid chelate, citrate or glycinate form to aid in absorption.
HERBAL MEDICINE
In herbal medicine many herbs have been used for centuries to help relax and sedate to aid in sleep.
Passionflower is used traditionally to help to induce sleep and relaxation by sedating the central nervous system and therefore alleviate insomnia. Animal studies show it can induce a significant increase in the total sleep time.
Hops is another herb traditionally used in Western Medicine. It is used as a mild sedative to reduce muscle spasms, relieve excitability and promote sleep.
Zizyphus has traditionally been used in Chinese Medicine as a mild sedative to help ease mild anxiety and sleeplessness. It has also been used to help reduce core temperature and for night sweats and irritability.
PLANT MELATONIN
Interestingly, we are not the only ones with a circadian rhythm, plants have one too that controls when they flower and their stress response to the season. They also use melatonin like us to signal night or dark time. We use the hormone melatonin released through the circadian rhythm to go off to sleep.
Sour Cherry has naturally high levels of plant melatonin. The plant melatonin shows the same initial structure as our hormones. Research suggests that consumption of tart cherry provides an increase in melatonin from external sources and that it may be beneficial in improving sleep duration and quality. Sour cherry can be consumed as a drink or can be found in sleep formulations as a powder made from the flesh of fruit and then dried.
So next time you notice a plant flowering or the leaves falling off in Autumn, you’ll know it is the work of the plant’s circadian rhythm just like what happens in your day with getting up and going off to sleep at night.
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