Insights into insomnia
Sadly, insomnia is very common affecting up to 50% of the adult population in Western societies at some point. Insomnia is characterized by difficulty falling asleep (sleep onset insomnia), difficulty staying asleep (maintenance insomnia), early morning waking (late insomnia), or non-refreshing sleep despite adequate sleep time. These sleep difficulties are not unsurprisingly, accompanied by significant distress and impaired daytime functioning.
Hyperarousal
Insomnia is believed to be driven primarily by a continuous state of hyperarousal. Insomnia sufferers have increased levels of cortisol and catecholamines (hormones made by our adrenal glands) during both day and night. They also have increased metabolic rates, increased body temperature, increased resting heart rate and altered pupillary response, all signs of sympathetic nervous system (SNS) activation. Acute and chronic stress are known to be major risk factors for insomnia and to activate the SNS. (Prepares the body for fight or flight response.)
Circadian rhythm dysfunction
The circadian rhythm is a 24-hour cycle that controls many metabolic processes including the sleep-wake cycle. It is controlled by the internal clock which is located in the hypothalamus (a coordinating structure deep in the brain), which in turn is guided by exposure to light and darkness.
The circadian rhythm is controlled by two opposing hormones. Melatonin is released in the evening to promote sleep, while cortisol is released in the early morning to promote wakefulness. Light stimulates the release of cortisol and suppresses the release of melatonin. Thus, the circadian rhythm can be disrupted by exposure to bright light in the evening, shift work, changing time zones or by stress which elevated cortisol levels.
Other sleep disorders
These include sleep apnea, restless leg syndrome, narcolepsy, sleep walking and night terrors. These disorders would need to be addressed directly in order to relieve the symptom of insomnia.
Herbal solutions
Within our leafy kingdom there thankfully exists a plethora of medicinal plants to assist with the array of causes of insomnia. Chamomile, Lemon Balm, Passionflower, Skullcap, Californian Poppy, Hops and Ziziphus are all non-addictive, gentle sedatives. They can down regulate the SNS, support melatonin production especially in the evening and support sleep onset and maintenance.
On the other hand, we have wonderful herbs to decrease excessive cortisol production such as Rhodiola, Bacopa, Siberian Ginseng and Withania. A combination of several of these herbs not only manages cortisol levels but also can relieve daytime fatigue and cognitive function.
Liberating vitamins
Magnesium
Magnesium plays a role in regulating cellular timekeeping to determine clock function within cells. This is an important piece of the circadian rhythm. Magnesium also functions as a GABA agonist which typically produces sedative effects and muscle relaxant effects. Low dietary intake of magnesium is associated with inadequate sleep, while higher magnesium intake is associated with better quality sleep.
Vitamin D
Vitamin D receptors are found in parts of the brain that coordinate sleep and it is thought that vitamin D may play a vital role in brainstem control of sleep. Indeed, a meta-analysis has found that vitamin D deficiency significantly increases the risk of sleep disorders. Low vitamin D is associated with poor sleep quality, shorter sleep duration and daytime sleeplessness.
Vitamin B6
Vitamin B6 is an important cofactor for the production of the sleep-promoting hormones melatonin and GABA. Vitamin B6 supplementation, in combination with melatonin (herbal extract e.g. alfalfa) and Hops has been found to improve sleep outcomes.
Diet
A high intake of tryptophan foods is positively associated with improved sleep outcomes. That is yoghurt, bananas, turkey, soy and buckwheat. So, a late-night snack of a small bowl of yoghurt and banana with a relaxing cup of chamomile tea could change one’s sleep experience or a small slice of turkey on a slice of buckwheat toast equally as potential relaxing!
Interestingly, following a Mediterranean diet is also associated with significantly better sleep quality.
Sleep hygiene
We all know about this. Avoid caffeine and alcohol in the evening. Ensure the environment is conducive to sleeping, that is dark, quiet, cool and comfortable. Avoid large meals in the evening, maintain a regular sleep schedule, with a set wake time at the same time every day. Avoid daytime napping and avoid screen time two hours before bed.
So given all of the above, it is entirely possible to turn around those sleepless nights and awake afresh and ready to embrace the day!
