Poor sleep not only makes us grumpy, hungry and lethargic, it can be deadly. A study by researchers in Australia showed that being awake for 18 hours produced an impairment equal to a blood alcohol concentration of .05, and .10 after 24 hours. In most states, .08 is considered legally drunk. With over 73% of Americans driving to and from work, that’s a lot of people on the road potentially impaired from poor sleep.
Interrupted sleep – prolonged wakefulness up to 4 times a night over 8 hours is equal if not worse than the damage caused by insomnia – an inability to fall asleep. The impact to the four-stage 60-90 minute sleep cycle may actually be worse than insomnia, because when the sleep cycle is interrupted, the sleep cycles starts over again potentially inhibiting your most deeper and more restorative sleep phases.
What can you do to make sure you get to sleep and stay asleep?
1. Eat consistent balanced meals through out the day and especially at dinnertime.
Your blood sugar may be dropping in the middle of the night causing your body to wake you up.
Nighttime hypoglycemia caused by eating too many carbohydrates such as pasta and bread, skipping meals, eating large meals and eating late at night can lead to a blood sugar surge and plunge that cause you to wake as the blood sugar drops.
2. Watch alcohol intake at dinner and after.
Your wine or beer at night may be the culprit. True, alcohol often reduces the time it takes to fall asleep and increases deep slow wave sleep (SWS) in the early part of the night that is restorative. However, alcohol impairs the later sleep stages and the ability to get into REM sleep where memories and learning occurs. At dinner, keep your alcohol to no more than one glass for a woman and two glasses for a man. This should reduce the likelihood alcohol may affect your sleep.
3. Check your hormones.
Fluctuations of hormones such as estrogen, progesterone, and testosterone during women’s cycles, pregnancy, and during menopause are likely culprits for interrupted sleep. This points to why women are more than twice as likely to have interrupted sleep and insomnia as men. However, men are not immune to hormone changes that may affect sleep. There is strong evidence that falling testosterone levels increase a man’s chances of having sleep apnea – a sleep disorder where the airway is obstructed.
4. Check for adrenal fatigue.
Stress causes a surge in adrenal hormones called adrenaline and cortisol. These hormones are designed to make you alert and ready to fight or flee. Normal adrenal activities are highest in the morning and lowest at bedtime. Chronic stress can cause abnormal fluctuations in adrenal function, low blood sugar, and an inability to stay asleep as will abnormally high or low cortisol.
5. Check for a shortage of specific vitamin co-factors and specific proteins.
Sleep is regulated on a circadian rhythm by the brain and adrenal glands. You may be low on vitamin co-factors and the proteins required to make your sleep neurotransmitters melatonin and gaba.
Melatonin, the sleep neurotransmitter, is made from serotonin, which is made from the amino acid tryptophan and the vitamin co-factors: B6, B12, folate, niacin, and the minerals iron and magnesium. A shortage of these nutrients will leave you with fewer ingredients to make your sleep chemistry. Additionally gaba, the most abundant calming neurotransmitter in the brain, plays a role in keeping you asleep and converting glycogen into glucose in the brain. Gaba also depends on adequate B6 levels.
6. Check for digestion issues or food allergies or sensitivities.
Gastrointestinal reflux occurs when acid from the stomach backs up into the esophagus, sometimes causing a burning sensation or chest pain. However, not everyone gets symptoms. Interrupted sleep or chronic cough might be your only symptoms. Before you run off to take an antacid, a doctor should check your esophagus for damage as this can lead to other health issues. Then you need to look into potential diet and lifestyle triggers such as eating too much and eating late, eating spicy or acidic foods, and checking for undiagnosed food allergies and sensitivities.
7. Check your medications and or supplements.
Beta-blockers for high blood pressure or asthma medications are well-known culprits for sleep issues. Opioid drugs often prescribed for pain can lead to sleep apnea. Supplements known to be stimulatory like ginseng, gotu kola, and licorice can also put the brakes on getting a good night sleep. Vitamins B12 and B6 taken at night can lead to vivid dreams that can wake you up. It’s best to take those in the morning.
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Hi Betty,
Thank you sharing these with us. Some of these I was familiar with but the low vitamin-co factors was new to me. A friend of min has told me I need magnesium and I think she’s right. I’m going to look into the numbers 3 and 4, those seem to be more likely the reason why I can’t get a good night’s sleep.
Hope you’re having a great week.
Cori
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