The value of exercise, relaxation and a regular routine on Insomnia

Nutrition In-focus - Insomnia Optimum nutrition and mineral levels can help aid restful sleep

With today's stressful living and reliance on stimulants like tea, coffee, alcohol and sugar to keep us going, restful sleep can be the first thing to suffer. Approximately 30% of the population suffers from insomnia in any one year. Many use over the counter medicines to combat the problem, while some revert to stronger sedatives. The term insomnia includes an inability to fall asleep when first going to bed, as well as night-waking and being unable to go back to sleep. Whilst one or two sleepless nights can cause irritability and bouts of daytime sleepiness, chronic insomnia may reduce the ability to perform everyday tasks, and even promote premature ageing. Insomnia is likely to be as a result of a combination of psychological and physiological factors and these should be considered before resorting to drugs.

So how much sleep is enough? Each individual's sleep requirements are different, and therefore there are no hard and fast rules about how much sleep is adequate, however, most adults need about eight hours of sleep per night. Children generally require more and it is not uncommon for less sleep to be required as we get older.

Sleep disruptors
It is essential that the diet be free of natural stimulants and chemicals known to disrupt the sleep cycle, such as caffeine (found in coffee, cocoa, chocolate and tea), alcohol, marijuana and other recreational drugs and stimulant containing herbs, such as guarana and ephedra. Many prescription and over-the-counter drugs can also have an influence, for example benzodiazapienes and anti-histamines. All these compounds act by a combination of stimulating the release of adrenalin, impairing the transport of the sleep-inducing amino acid tryptophan, to the brain, or disrupting levels of seratonin (the neurotransmitter which initiates sleep). Avoiding nocturnal hypoglycaemia is also important, as this is often the root cause of nocturnal waking. The brain is very sensitive to glucose levels. When there is a drop in glucose level, it causes the release of hormones that regulate glucose levels, such as adrenaline, glucagon, cortisol and growth hormone. These compounds stimulate the brain, they are a natural sign that it is time to eat. When the brain is stimulated, you wake. Following the dietary strategies for balancing blood sugar, which have been detailed in previous newsletters, will help alleviate this problem. Good bed-time snacks to keep the blood sugar level steady throughout the night include porridge oats, wholegrain breads, bananas and other complex carbohydrates. While maintaining blood sugar balance, these complex carbohydrates can actually help promote sleep, by increasing the level of seratonin, within the brain.

Some dietary tips to aid restful sleep

• Increase your intake of the sleep-promoting amino acid tryptophan in the evening. Foods that are high in this amino acid include bananas, dates, figs, milk, tuna, turkey, wholegrain crackers and yoghurt.
• Limit alcohol consumption. Although it initially induces sleep, alcohol impairs the transport of tryptophan into the brain and may disrupt deeper sleep cycles later on.
• Avoid stimulants such as tobacco as nicotine is a neurostimulant and may cause/exacerbate sleep problems. Caffeine-containing beverages/foods such as tea, coffee, soft drinks and chocolate are also to be avoided. Sometimes, even small amounts contained in decaffeinated coffee may also cause insomnia in some individuals.
• Avoid heavy meals three hours before bedtime.
• Avoid tyramine containing foods such as cheese, chocolate, potatoes, bacon and sugar, which may act as brain stimulants.
• Nasal decongestants and other cold medications although known to cause drowsiness, may instead act as stimulants.
• Balance your blood sugar levels by eating small and frequent meals and ensuring that protein is eaten at each meal - including snacks. Low blood sugar may cause the release of hormones that regulate glucose levels such as adrenaline to rise while sleeping.
• Bedtime snacks such as oatmeal and wholegrain cereals not only help to maintain blood sugar levels but may actually promote sleep by increasing the level of serotonin in the brain.

The value of exercise, relaxation and a regular routine

• Try to stick to the routine of waking up at the same time every morning irrespective of the time that you went to sleep the night before and try not to take naps during the day.
• Regular exercise will improve general well-being, in addition to promoting improvement in sleep quality. Exercise should be performed in the morning or early evening, but not just before bed-time. Ideally your exercise should involve resistance and cardio training. Consult a personal trainer or fitness expert if you are unsure what exercise to do.
• Take a hot bath an hour or two before bedtime and consider the use of an essential oil such as chamomile (provided you are not allergic to ragweed!).
• Learn to relax. Techniques such as guided imagery and progressive relaxation where you contract and then relax a muscle group for a period of two seconds - working progressively through all the muscles, is very effective for inducing a deep state of relaxation.
• A hair mineral analysis will reveal whether you have a copper and iron deficiency, which may be implicated in insomnia.
• Sleep apnea may respond to allergy treatment and weight reduction unless the problem is due to a physical obstruction.

Natural sedatives can provide extra help, without becoming addictive

• 5-HTP or 5-Hydroxy L-tryptophan may be helpful for both depression and insomnia by increasing REM sleep. Take with a carbohydrate drink before bedtime such as fruit juice to enhance its effects.
• Herbs such as valerian, skullcap, hops and passionflower may promote improved sleep quality.
• Calcium and magnesium have a calming effect. A B-complex and Vitamin C are good stress relievers. Niacin promotes the production of serotonin.

Research News
Get enough sleep to avoid diabetes
Diabetes Care
After following more than 70,000 diabetes-free woman for a 10 year period, researchers have found that women who slept 5 hours or less regularly, were 34% more likely to develop symptoms of diabetes. One theory for why this may be is that too little sleep reduces the level of leptin, a hormone that signals to the body to stop eating. Reducing leptin may cause people to over-eat and crave the wrong foods thus indirectly affecting weight-gain.

Focus on food - recipe of the week
Fruity Flapjack
These flapjacks would make a great snack before bed. They contain oats and walnuts, both of which are a good source of sleep promoting tryptophan. The complex carbohydrate in the oats will also help to maintain steady glucose levels throughout the night.

Ingredients:
100g margarine, 1 Tbsp honey, 200g rolled oats, 25g walnuts, 25g dried apricots (chopped).

Melt margarine over a low heat and add the honey. Mix then add the dry ingredients. Put the mixture into an oven proof dish (forming a layer about 1 inch thick). Press down firmly. Bake in an oven pre-heated to 180°C for 30 minutes.

Information in this nutrition update is provided by Amanda Moore (BSC (hons) Dip ION mBANT) at Totalbeing +44 (0) 845 6585658. www.totalbeing.com.

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