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Articles>
Quality Sleep
1 Feb 2007
OUR MAGNIFICENT BODIES
Quality Sleep
as printed in The LakeShore Guardian January 2007.
Are you overlooking the single most important thing you can do for your health? If you aren't getting restful quality sleep then you are missing out on the greatest health-restoring thing you can do for your body. Doing what it takes to get the highest quality sleep that you can is well worth the effort and the effects reach far beyond what you may think.
Sleep has an effect on the hormones. During deep sleep growth hormone is at its peak. This hormone speeds the absorption of amino acids and nutrients into the cells and this helps in tissue healing throughout the body, enhances memory, lowers blood pressure, burns fat and it has a restorative effect on essential organs such as the kidneys, heart and liver. Growth hormone also stimulates the bone marrow, which is imperative for the immune system. A lack of growth hormone helps us age - leading to graying hair, impaired memory, slow reactions, extra fat around the waist, decreased energy, etc.
Another hormone, melatonin, is also produced during sleep. Melatonin is linked to inhibiting tumors from growing, preventing viral infections, stimulating the immune system and even has antioxidant properties! This cleans up damaging free radical and cancer promoting compounds. It can also help you feel more alert, and helps regulate sleep rhythm.
Melatonin also slows down the production of estrogen, which is a known culprit in many forms of cancer (not just breast and ovarian). Not getting enough restful sleep means you are producing less melatonin, and producing more estrogen. This increases the risk of cancer, and can hinder those that are reversing cancer. Restful sleep is essential.
Cortisol is also produced while we sleep. This hormone helps regulate the immune system, including the immune cells that help fight cancer. It is responsible for our ability to process sugars, maintain blood pressure and how we react to stress.
You have to get the right kind of sleep for these hormones to be produced so that their healing properties are realized. For those that toss and turn, have a hard time staying asleep or falling asleep, and/or habitually go to sleep late, are unfortunately probably not getting these benefits from sleep. Signs of not getting enough sleep (sleep deprivation) include:
- Difficulty waking up in the morning.
- Lack of concentration.
- Falling asleep during work or class.
- Feelings of moodiness, irritability, depression or anxiety.
There are many kinds of sleep disorders from insomnia, to sleep apnea, to jet lag, to stress, to environmental interferences. Developing a good routine can help. Dr. Joseph Mercola suggests 29 different ways to get a good night's sleep (Additional details can be found at http://www.mercola.com/article/sleep.htm).
- Emotional Freedom Technique (EFT). Most people can learn this gentle tapping technique in several minutes.
- Listen to White Noise or Relaxation CDs.
- Avoid before-bed snacks, particularly grains and sugars.
- Sleep in complete darkness or as close as possible.
- No TV right before bed.
- Wear socks to bed.
- Read something spiritual or religious.
- Avoid using loud alarm clocks.
- Journaling.
- Melatonin and its precursors.
- Get to bed as early as possible.
- Check your bedroom for electro-magnetic fields (EMFs).
- Keep the temperature in the bedroom no higher than 70 degrees F.
- Eat a high-protein snack several hours before bed.
- Also eat a small piece of fruit.
- Reduce or avoid as many drugs as possible.
- Avoid caffeine.
- Alarm clocks and other electrical devices.
- Avoid alcohol.
- Lose weight.
- Avoid foods that you may be sensitive to.
- Don't drink any fluids within two hours of going to bed.
- Take a hot bath, shower or sauna before bed.
- Remove the clock from view.
- Keep Your Bed For Sleeping.
- Have your adrenals checked by a good natural medicine clinician.
- If you are menopausal or perimenopausal, get checked out by a good natural medicine physician.
- Don't Change Your Bedtime.
- Make certain you are exercising regularly.
It is well worth the effort to get a natural restful sleep each night. For these sleep healing benefits to be at their peak, sleep needs to be attained naturally. Using sleeping pills has its dangers that can outweigh the benefits of sleeping soundly by using sleeping pills.
Long-term studies on the effects of sleeping pills don't have encouraging results. One major conclusion from all studies is that insomniacs are better off without sleeping pills than they are with them. One study alone that surveyed over 2,000,000 people, found that chronic use of sleeping pills are as deadly as cigarette smoking.
Appollo Health lists the following reasons why sleeping pills should not be considered:
- Those who use sleeping pills have significantly higher mortality rates than those who do not.
- Sleeping pills (& even the newer generations) do little or nothing to improve chronic insomnia and cause long-term chemical dependency.
- Sleeping pills reduce brain cell activity during the day, affecting short-term memory as well as causing a hangover effect.
- Sleeping pills accentuate the GABA neurotransmitter, which keeps the nerve cells in the lung tissue from firing. This is why an overdose of sleeping pills will cause asphyxiation and over 1000 overdose related deaths each year.
- GABA actuation is also responsible for impaired physical ability. Each year, thousands of traffic deaths, accidents and falls (especially in the elderly) are attributed to sleeping pills.
- Sleep Apnea Patients should never take sleeping pills. Sleeping pills increase the pauses and length of pause in breathing. Someone with sleep apnea could suffer brain or ocular damage from the lack of oxygen or even death.
- Anyone over the age of 40 should be cautioned against sleeping pills, and anyone over the age of 65 should never take sleeping pills. Studies show that almost all people over 40 have some symptoms of sleep apnea, and anyone over 65 would be clinically diagnosed with sleep apnea.
Sleeping pills create a hypnotic dependency similar to alcohol and lower inhibitions and fear of pain or consequences. This is one reason why sleeping pills contribute to accidents and why chronic sleeping pill users are less likely to worry or take care of themselves.
- Sleeping pills are highly addictive. Sleeping pills are similar to barbiturates and are extremely difficult to stop using.
- Although sleeping pills do not improve daytime functioning, people still prefer taking them because of the barbiturate feel-good effect they produce. As with many addictive drugs, they may not be helpful, but we feel good when we take them.
Although you may not get deep restful sleep immediately, using the techniques listed above by Dr. Mercola can ease you into a more restful sleep and eventually over time you will get the most out of your sleep and you will notice the difference!
Our magnificent bodies know how to heal and work hard to accomplish this day and night. Our bodies provide us with essential hormones to heal, rejuvenate, and combat illness and disease through sleep. Let us do all we can do to get deep restful sleep.
References:
- http://www.helpguide.org/life/sleeping.htm
- http://www.cnn.com/HEALTH/alternative/9908/25/heal.sleep/
- http://www.mercola.com/article/sleep.htm
- http://www.apollolight.com/new_content/circadian%20rhythms_disorders/
sleep/sleeping_pill_danger.html
*DISCLAIMER: These statements are the opinion of the writer based on extensive research. The information provided here is intended for educational purposes only. It is not meant to either directly or indirectly diagnose, give medical advice or prescribe treatment. Unless specifically referenced, the information has not been scientifically validated or approved by any government or regulatory agency. Please consult with your physician or other licensed health care professional for medical diagnosis and treatment.
Jenine Cohoon, MHN, PhDc
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DISCLAIMER: The information provided here is intended for educational purposes only. It is not meant to either directly or indirectly give medical advice or prescribe treatment. Unless specifically referenced, the information has not been scientifically validated or approved by the FDA or any government or regulatory agency. Please consult with your physician or other licensed health care professional for medical diagnosis and treatment.
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