Sleep -It's Importance and Impact on Health, Weight & Happiness. Day 8 30 Day Self-Love Detox Challenge

           
Cute teddy huh?
Good day my lovelies,
Today we are exploring that wonder and often all too elusive gift called SLEEP.
I know, you're saying, "Why is this part of a self-love detox challenge?"
                                     
Well, I just watched a special on sleep, have done quite a bit of research, personally have gone through many ups & downs in this department, and have watched it's impact on the sleep deprived masses all around us. It is not only important but UBER important!
New studies have been conducted at renowned Universities and sleep centers and the results are beyond interesting. Sleep is an absolute necessity with regard to health and weight.
Weight being one of the first things that is impacted by lack of sleep.
The study that was done (that I learned about) was on sleep patterns and their impact on our eating habits. Test groups were exposed for the beginning of the study to a regimented sleep schedule that allowed them to have 8 hours uninterrupted sleep, nightly, with a bed time that was before 10pm.  There was no tech stimuli or anything to cause stress leading up to their bedtimes.
Once that part of the study was completed the second part was allowing the same test subjects to sleep but their sleep patterns were interrupted in the middle of the night after 5 hours.
During both parts, all were allowed to eat what they pleased, that was on offer, as often as they wanted. The results were shocking!
The first group not only performed better at assigned tasks, had more positive dispositions as well as outlook on life, made fewer mistakes on routine tasks, but they also showed marked differences in weight & eating patterns. They ate at more regular intervals, chose healthier options, steered clear of most junk, and snacked much less. They also lost weight and maintained a healthy weight balance.
The interrupted sleepers were the exact opposite.
They were more cranky, impatient, struggled to focus and complete tasks. Made many mistakes during decision making processes and had a less positive life outlook. Their energy levels were low, they felt sluggish, self-care was more difficult, and the food impact was unreal. They made poorer food choices, ate way more snacks and had much stronger cravings for high carb, low nutrient, high sugar/fat junk foods, and ate them way more often. They were also prone to snacking much later in the evenings and on average put on 2-2.5 kgs. in a 7 day period!
Whoa la!!!!!!
I was floored and honestly wanted to do a post on it immediately, I knew I had to include it as part of this challenge and wanted to enlighten as many people as I could about sleep. In today's hectic and overly tech/stimuli world, we need to learn to power down and the how's as well as the why's of it all are equally important.
                  
For a long time now we have found sleep to be annoying, or worn sleep deprivation as badges of honour, students and workers pull all-nighters, deadlines for business and projects push us to 18+ hour days. Coffee and stimulants from caffeine to drugs have become acceptable norms on the road to achievement and success. We truly believe we are living up to our full potential and giving our best by depriving our bodies of sleep; the fact is the studies are proving that that just is not true.
                   
I believe it was, (I watched 3 different shows on sleep so forgive me if I have jumbled them up)The Nature of Things television series who did a show on performance and sleep. The fascinating truth was, people who studied or learned something and then got a full night's sleep, performed better and got higher grades than those who pulled all nighter's.
The reason has to do with how our brains work and how we process what we learn.
A study is being done in Germany with babies, they are taught something with 3 steps and some are allowed to nap before the doctor's come back the same day, and other's do not nap, to see the results of the impact of sleep on learning. The tasks and a child's ability to successfully repeat what was learned just a few short hours earlier, are directly linked to sleep. The babies who napped not only remember the task but are able to repeat exactly what was taught in the exact steps as shown; whereas the babies who did not sleep could not perform the tasks nor could they remember after being shown how to perform them once more. Scientists are discovering that sleep is an important part of our cognitive process and we are genetically bound to it for learning and proper human health. Here is a chart from First Things Productivity.com (link follows, it's a great pod cast from Brandon Vaughn PH.D.) of our sleep cycles, this is also why we need a full 8 hours sleep.

                                 
 http://firstthingsproductivity.com/sleep/

There is an article byRosie Osmun Writer, Content Manager at Amerisleep for The Huffington Post that discusses the sleep routines of medical experts: ( I took 4 excerpts from the article)
http://www.huffingtonpost.com/rosie-osmun/what-you-can-learn-from-bedtime-routines-of-sleep-experts_b_9548528.html

Sleep Experts Share Their Bedtime Routines & Tips

Sleep specialists and health professionals regularly help people work on improving their habits for better rest. Since they have plenty of insight into what works and what doesn’t, we wanted to know what strategies they actually use day to day to keep their own sleep on track.

So, to get a better idea of what effective bedtime routines look like in the real world, we sought out the advice of a few experienced sleep experts. Here’s what the pros do get their best rest:

 Dr. Robert S. Rosenberg, D.O., FCCP

1. About one hour before bedtime, I like to have a small smoothie. I make sure it has tart cherry juice, which in a recent study done at Louisiana University, has been shown to increase sleep, because of its melatonin content as well as phytonutrients that inhibit the breakdown of tryptophan. I also include a banana which contains tryptophan, magnesium, potassium and vitamin B6 (Pyridoxine). Tryptophan is converted to serotonin and melatonin. Magnesium and potassium relax muscle and nerve cells and B6 is necessary for the conversion of tryptophan into serotonin. I add some almond milk for more tryptophan and magnesium. Lastly, some flaxseed for omega 3’s that tend to be calming.

2. Meditation or Progressive Muscle Relaxation. Either of these techniques decrease levels of sleep preventing stress. They promote both psychological and muscle relaxation. They inhibit the sympathetic (fight or flight) nervous system and increase output from the relaxing parasympathetic nervous system. Incidentally, I am incorporating these techniques into my patient’s insomnia program.

3. A cup of green or chamomile tea. Green tea contains theanine, an amino acid which is able to cross the blood brain barrier. It increases alpha waves in the brain. Alpha waves are seen in electroencephalograms during relaxed wakefulness just before sleep. This is probably one of the ways that theanine induces a relaxed state and decreases anxiety. Chamomile contains apigenin, a plant based compound, that stimulates calming gabba receptors in the brain and helps to promote sleep.

4. I make my bedroom a no computer, no electronics zone. That includes the television and cell phones. All of these devices emit blue melatonin suppressing light.

Dr. Robert S. Rosenberg, is a Board Certified Sleep Medicine Physician andauthor of Sleep Soundly Every Night, Feel Fantastic Every Day.

Dr. Carolyn Dean, MD, ND

1. Magnesium is known as the anti-stress, anti-anxiety mineral and is a natural sleep aid. Numerous studies have shown its effectiveness in lowering anxiety and reducing stress levels as well as helping with deeper more restful sleep. Over 75% of women do not get their recommended daily allowance of this mineral which is a co-factor in 700-800 enzyme reactions in the body.

A magnesium deficiency can magnify stress and anxiety making it harder to go to sleep and stay asleep. Serotonin, the feel good brain chemical that is boosted artificially by some medications, depends on magnesium for its production and function.

Not all forms of magnesium are easily absorbed by the body. Magnesium citrate powder is a highly absorbable form that can be mixed with hot or cold water and sipped at work or at home throughout the day.

2. Electrical appliances and electromagnetic radiation in the bedroom is another factor to be aware of that makes falling asleep and staying asleep more difficult. Keep these to a minimum, do not sleep next to your cell phone, computers, tv, etc.

3. Room temperature. 68 degrees is ideal, warmer and it can disrupt sleep and make it harder to fall asleep..

4. Darkness of bedroom. The darker the better.

5. Eating before bedtime affects sleep quality. Avoid sugar, alcohol and simple carbs, all of these affect sleep quality.

6. Exercise before bedtime can also disrupt sleep.

Dr. Carolyn Dean, MD, ND is a sleep expert, a medical doctor and nutrition expert, author of “The Complete Natural Medicine Guide to Women’s Health”. Dr. Dean also serves as the medical director for the Nutritional Magnesium Association

Dr. Richard Shane, Ph.D.

This is my personal bedtime routine:

1. I drink plenty of fluids during the day and then stop drinking at least three hours before bedtime.

2. I do my best to not be on electronic devices during the 30 minutes before bed. Light from electronic screens can block brain’s production of melatonin, which then makes sleep difficult. Therefore if I watch a movie on television, I use Blue-blocking glasses, which allows me to watch, yet not have it affect melatonin.

3. Bright house lights can also block the brain’s production of melatonin, so I have dimmers on all of the lights in my home. Sufficient light to function, yet dim enough so it doesn’t block brain’s production of melatonin.

4. During the evening, even with my eyes open, I breathe the Sleep Breath, which is part of the Sleep Easily method I developed. That deeply relaxes me.

5. I never watch the news or read an online newspaper in the evening. Too disturbing. I read news once during the day so I can be informed without it disturbing my sleep.

6. When we sleep, our body temperature drops. Having a cooler room temperature helps the body cool a bit, which helps with sleep. So I have the house thermostat set to 55 degrees starting at 10:30. In reality, the temperature usually only goes down to 65.

7. I like total darkness, so I have blackout shades in my bedroom.

8. When it’s time to go to bed, in my bedroom, I clean up any clutter because a clutter-free bedroom helps calm my mind.

9. In my bedroom, I hang over and touch my toes. That stretches my hamstring muscles and the muscles in the back of my neck, releasing tension I stored during the day.

10. I sit in a chair for a few minutes, with my eyes closed, breathing my Sleep Breath without distractions. I soon have the body feeling of easing toward sleep and then I get into bed.

I put one hand on my heart and another on my abdomen to calm those two key areas, which then calms body and mind.

I allow my tongue to be calmer, which is an element of the Sleep Easily method. I then use the other steps to get closer and closer to sleep without the pressure of having to get all the way to sleep. My mind rests in calmness and my body eases into sleep.

Dr. Richard Shane, Ph.D. is the Behavioral Sleep Specialist for New West Physicians and founder of Sleep Easily sleep solution.

 Amy Landolt, Owner, Northshore Acupuncture Center

1. I try to go to bed as soon as I feel tired. If you miss that window, you can get a second wind and it is difficult to get to sleep.

2. I avoid using electronics at least one hour before bed. I actually wait to cleanup from dinner until close to bedtime during my electronics-free time. (My grandmother must be rolling in her grave at my leaving the dirty dishes that long!).

3. Right before I turn off the lights, I review at least five things for which I’m grateful.

My bedroom is conducive for sleep - I have room darkening shades and do not have clocks or electronics with lights. I typically diffuse an Essential Oils Calming Blend. I usually fall asleep pretty quickly. However, if I am expecting to have a harder time falling asleep because of stress, I will do some yoga poses, spritz my pillow with lavender and/or drink Sleepmix tea with catnip, skullcap, hops, chamomile, peppermint and yarrow.

Other tips include Acupuncture, and Magnesium citrate supplements — a magnesium deficiency can cause insomnia, and according to the World Health Organization, most Americans have a magnesium deficiency.

Amy Landolt is the owner of Northshore Acupuncture Center and a Licensed Acupuncturist who specializes in the treatment of sleeping issues.

The Takeaways

We all have different schedules, sleep styles and preferences, so the key is to find a rhythm that works for you. It might be relaxing with a good book or meditation, a warm bath or a warm drink, even a spa routine or deep breathing — whatever helps you clear stress, get comfortable and prepare for bed.

The sleep experts we interviewed all had unique takes on bedtime routines, but there are a couple of important things many of them share, including.

• Being mindful of electronics usage and light in the evening.
• Keeping bedrooms dark and cool.
• Eating a balanced diet, and supplementing with proven things like magnesium if needed.
• Getting regular exercise and activity during the day.

I know that everybody is unique, I struggle with sleep but this has several factors. I am in my 40's, I struggle with anxiety, have had serious medical issues that directly correlate to sleep disturbances, am being tested for high cortisol levels, injuries have side-lined my once very active lifestyle, and job loss along with ensuing financial stress have had a tremendous impact on my night's.
I am also aware that people's bio rhythms differ, my Poppa Bear is one of those rare, unique, blessed individual's that does not need 8 hours of sleep. He functions beautifully on 5-6 hours and is healthy as a horse with the God blessed system of a Titan. He is the exception not the rule.
My son who is a night owl has always fought sleep, he would often wake in the night and play. I only knew this because in the morning I would wake from my 8 hours of sleep and check in on him, only to find him on the floor (not tucked in his bed where I had placed him) and surrounded by toys, snoring away. He has insisted for years he can go without sleep but deep down knows that he cannot function without a solid, peaceful 8 hours of sleep. We have discussed it and he has inherited my physiology with regards to this, the difference being that he wakes up a mumbling, grumbling baby bear whereas I wake up tired but happy and ready to grab the day. He needs stimulants to even be half awake whereas I need a cold splash of water, healthy juices and exercise; all with a happy-go-lucky air.
I still prefer my 8 hours and a very early night. I am a light weight for staying up and it is fine by me, not because I am obnoxious about health, I just know that I will not be at full capacity or as well equipped for handling the day, when I run on less sleep. And it is true that less sleep increases anxiety as well as leading to poorer decision making skills. Studies and personal experience have proven this.
           




 Then there is also the problem of needing sleep but the brain decides to go into overdrive and overthinking mode.
                     


To combat this I suggest some PM yoga stretching-nothing stimulating. Youtube has loads of PM yoga videos that are free.
https://www.youtube.com/watch?v=l77sb56HgoY

https://www.youtube.com/watch?v=XOTGz-1vizY

This one is for seniors:
https://www.youtube.com/watch?v=QksOYlj3gDk

I also recommend establishing a good bedtime routine, I have a rule now that I really work at to stick to because it is too easy to break. No electronic gadgety tech stuff as of 9pm, I also insist on bedtime between 9:30 and 10:30pm the latest. Along with that I write in my journal to get the head junk out, do a Bible reading, say my prayers, talk to my Poppa bear and fall asleep on a blissful note of gratefulness for 3 things.
If light is a problem, get darker curtains and a sleep mask. Both are important as our bodies need dark to lower cortisol levels and get that heal/recharge kind of sleep. Remember you want drug-free quality 8 hours of sleep.
                         
If you are still struggling try natural alternatives like Melatonin, L-Tryptophan, Skullcap, or Gabba. As always consult a Naturopath and physician before taking any substance, especially if you are taking medication or have a pre-existing health condition; and follow the directions to the letter for dosages. Just because something is natural does not mean it is to be seen as candy, modern medicine's are often based on these long-standing treatments and natural alternatives.
                      

What is melatonin?

Melatonin is a manmade form of a hormone produced in the brain that helps regulate your sleep and wake cycle.

Melatonin has been used in alternative medicine as a likely effective aid in treating insomnia (trouble falling asleep or staying asleep). It is also likely effective in treating sleep disorders in people who are blind.
Melatonin is also possibly effective in treating jet lag, high blood pressure, tumors, low blood platelets (blood cells that help your blood to clot), insomnia caused by withdrawal from drug addiction, or anxiety caused by surgery. A topical form of melatonin applied to the skin is possibly effective in preventing sunburn.
Melatonin has also been used to treat infertility, to improve sleep problems caused by shift work, or to enhance athletic performance. However, research has shown that it may not be effective in treating these conditions.
Other uses not proven with research have included treating depression, bipolar disorder, dementia, macular degeneration, attention deficit hyperactivity disorder, enlarged prostate, chronic fatigue syndrome, fibromyalgia, restless leg syndrome, stomach ulcers, irritable bowel syndrome, nicotine withdrawal, and many other conditions.
It is not certain whether melatonin is effective in treating any medical condition. Medicinal use of this product has not been approved by the FDA.
Melatonin is often sold as an herbal supplement. There are no regulated manufacturing standards in place for many herbal compounds and some marketed supplements have been found to be contaminated with toxic metals or other drugs. Herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination.

Important information

Not all uses for melatonin have been approved by the FDA. Melatonin should not be used in place of medication prescribed for you by your doctor.
Melatonin is often sold as a dietary supplement. There are no regulated manufacturing standards in place for many herbal compounds and some marketed supplements have been found to be contaminated with toxic metals or other drugs. Herbal/health supplements should be purchased from a reliable source to minimize the risk of contamination.
The use of melatonin derived from animal pineal tissue may carry the risk of contamination or the means of transmitting viral material. The synthetic form of this medication does not carry this risk.
Follow all directions on the product label and package. Tell each of your healthcare providers about all your medical conditions, allergies, and all medicines you use.

Before taking this medicine

You should not use melatonin if you are allergic to it.
Before using melatonin, talk to your healthcare provider. You may not be able to use this medicine if you have certain medical conditions, especially:

• diabetes;
  
• depression;
  
• a bleeding or blood clotting disorder such as hemophilia;
  
• high or low blood pressure;
  
• epilepsy or other seizure disorder; or
  
• if you are using any medicine to prevent organ transplant rejection.
  

It is not known whether melatonin will harm an unborn baby. Do not use this product without medical advice if you are pregnant.
High doses of this medicine may affect ovulation, making it difficult for you to get pregnant.
It is not known whether melatonin passes into breast milk or if it could harm a nursing baby. Do not use this product without medical advice if you are breast-feeding a baby.
Do not give any herbal/health supplement to a child without medical advice.
http://www.drugs.com/melatonin.html


                                                   



Tryptophan is an amino acid that promotes sleep and is found in small amounts in all protein foods. It is a precursor to the sleep-inducing compounds serotonin (a neurotransmitter), and melatonin (a hormone which also acts as a neurotransmitter). Thus, for tryptophan to have a sedative effect, it needs to enter the brain by crossing the blood-brain barrier. Additionally, since tryptophan uses the same transport system as other amino acids, it has to compete against them to enter the brain.¹
Although eating protein foods alone is unlikely to effectively induce sleep due to their insufficient tryptophan content, eating carbohydrates and protein in the same meal makes tryptophan more available to the brain. A large meal, especially one rich in carbohydrates, stimulates the release of insulin. This promotes the clearance of other amino acids from the bloodstream and facilitates the entry of tryptophan into the brain.² Yet, how much carbohydrate is needed and whether this will induce sleep is uncertain.
https://www.dairynutrition.ca/facts-fallacies/health-concerns/sleep-and-tryptophan

DRUG CLASS AND MECHANISM: L-tryptophan is an herbal supplement used for depression. Chemically it is a natural occurring amino acid obtained from plants and animals. L-tryptophan is an "essential" amino acid because humans cannot make it and must obtain L-tryptophan from food. It is converted in the body to serotonin. People with depression have an imbalance of serotonin and other brain chemicals. Increased serotonin levels in the brain improve symptoms of depression.
PRESCRIBED FOR: L-tryptophan is used for depression, anxiety, sleep apnea, premenstrual syndrome and many other problems.
SIDE EFFECTS: Side effects of L-tryptophan are:

• weight loss,
• dizziness,
• dry mouth,
• headache,
• nausea, and
• improper sexual behavior.                                                                                                                                                                                                                                                                         http://www.medicinenet.com/tryptophan-oral_capsule_tablet/article.htm

 
                                  
Skullcap is a comforting herb, traditionally used to alleviate nervous tension and exhaustion. It is used to promote emotional well being and relaxation during times of occasional distress.

Precautions

Not toxic in normal amounts, although overdoses of skullcap tincture may cause confusion, giddiness, stupor, and seizures. Due to its use in expelling afterbirth, it should not be used by pregnant women. Skullcap cut with related species can be dangerous (for example, Teucrium chamaedrys, a close relative of pink skullcap, can cause hepatitis and liver damage), so make certain you are getting authentic scutellaria.
For educational purposes only This information has not been evaluated by the Food and Drug Administration.
This information is not intended to diagnose, treat, cure, or prevent any disease.
https://www.mountainroseherbs.com/products/skullcap-extract/profile

                                             



GABA – it's full scientific name is gamma-aminobutyric acid – occurs naturally in your brain, where it functions as a neurotransmitter and helps regulate brain activity. It is also needed in other parts of your body, where its most important function is regulating muscle tone.
Unlike other neurotransmitters, GABA has an inhibitory function – it tends to slow down neuron firing. Other neurotransmitters – adrenaline, nor-adrenaline, dopamine, serotonin, glutamate – have an excitatory function, i.e. they stimulate neuron firing. It's important to remember this difference when you are deciding which is the best supplement to take for anxiety or depression.
Without enough GABA, neurons fire too easily and too often.
Too much, and you can't get moving....
GABA is technically an amino acid, though it's not part of any protein either in the food you eat, or in your body. You can get small amounts from food, but most of it in synthesised in your body from glutamate – something you most likely have plenty of.
Many of the medications and remedies for anxiety that are used today affect the levels of GABA and how it works in your brain.
Benzodiazepines (medications such as valium and xanax) reduce anxiety through the way they interact with the GABA receptors. (On the other hand, coffee inhibits GABA, and so can make you more anxious or buzzed up.)

Will a GABA supplement help anxiety?

We know that low levels of GABA are associated with anxiety. There are many people who find that boosting GABA with a supplement definitely helps relieve anxiety, even though current medical belief is that GABA does not cross the blood-brain barrier, i.e. the GABA you take in a supplement might not be the most effective way to boost brain GABA levels. For example, this is one comment about the effectiveness of GABA:

As a pharmacist I know that in theory this stuff shouldn't cross the blood brain barrier and have an effect. But from my personal experience, it DEFINITELY does something after I take it. I feel more calm and relaxed.

GABA side-effects and cautions

GABA is designated GRAS (Generally Recognised As Safe) by the FDA, and there are no reports of any toxic effects from taking GABA. But there are some cautions in using it:

Be careful if pregnant or breast-feeding

First, as always, be extremely cautious about what you take if you are pregnant or breast-feeding.

Keep to the recommended dose of GABA

It's been reported that high doses can have unexpected effects – some people have found that a high dose actually increases anxiety. High doses can also result in skin flushing, or skin tingling (you probably won't notice this at doses under 1 gm, which is what we recommend).

If your main problem is depression, try a serotonin booster instead

If you are susceptible to serious depression, be careful with GABA as it can trigger a depressive episode.
And if you've been diagnosed with a cyclic disorder (such as BiPolar Affective Disorder - BPAD), or you are prone to seizures (Dr Amen's types 5 or 6) you should be especially careful about what you take (only take supplements on the advice of a qualified health professional who knows your history).
Dr Amen recommends GABA supplementation for those suffering from his Type 1 – “Pure Anxiety”. Refer to the summary on the Natural Anxiety Remedies page, to get an idea of what type of anxiety you might have.
It makes sense that if you are low in energy, mood and concentration (common issues in clinical depression) you should not be trying to boost GABA, but instead, your serotonin, dopamine and nor-adrenaline.
While GABA does tend to enhance serotonin in your brain (mostly a good thing), it also tends to reduce some other neurotransmitters (adrenaline, nor-adrenaline, dopamine).
That is helpful if the levels are too high (as is likely with anxiety), but not if you are depressed!
http://overcomingyouranxiety.net/naturalanxietyremedies/gaba-for-anxiety/

On a personal note, I have used all of the above supplements and tincture(skullcap is my favourite, especially for anxiety) to great success. Obviously not all were taken at once, as that would be dangerous. I did make the mistake once of taking Gabba too close to a dosage of skullcap (I was having a severe anxiety attack) a few years back, it caused serious dizziness and I ended up almost knocking myself out because I had not realized how dizzy I was until too late. I knew better too because I had seen a naturopath, I had just been lacking sleep, was suffering from a serious anxiety attack, and the combination made for poor judgement on my part. So, like I stated above, be careful, treat these products with respect and get some proper advice from a professional before taking products.
 
The Hiffington Post did a good article on sleep deprivation and it's impact on our health:
http://www.huffingtonpost.com/2014/01/08/sleep-deprivation_n_4557142.html


To end this post, I am adding another  5 step pledge you need to take for the 30 Day Self-Love Detox Challenge which is almost upon us, (I realize we lost 3 days over Easter, for prepping but it is not a problem because there will be plenty coming over the 30 days) and it is all about taking good care of ourselves!

1-No drugs, alcohol, caffeine, or any other stimulants for 30 days while you are on this challenge. The only thing I will allow is Vega Sport pre-workout mix for those of us who train and need the boost, but this is in moderation and not recommended for anxiety/heart palpitation sufferers or high strung individual's.
2-Choose a sleep time and get yourself to bed by it every night. Surround yourself with what you need to make it happen.
3-Establish a workable sleep routine, promise yourself to get the full 8 hours needed and stick to it!
4-Put away all electronics, devices, shut it all down and keep it out of the bedroom!!!!! No exceptions, it's for 30 days-you can do this!
5-Get a loved one on board with this sleep thing, it is always easier to partner up and helps us to accomplish when we have someone else to check up on us. You are responsible for your choices, not another, make them good one's, inform your friends and family, and set yourself up for success by taking the necessary steps.

I write out my pledges and sign them, then stick em' to the fridge as a reminder. I also keep a calendar and mark off each day with a smiley face because I am slowly reaching my goal, no matter if I stumble or not.
Huge hugs and sweet sleep!
                         

So you can feel to:
                   
God Bless You all & Protect you in your Sleep.