> Health and Disease > Sleep Disturbances

Nothing is more effective than a good night’s sleep to restore body and soul. The trouble for many is that sound, uninterrupted sleep remains an elusive dream. At least one third of the population suffers from some type of sleep disorder. Even those who don’t are often short-changed when it comes to sleep: with tightly scheduled activities crowding into natural downtime, many individuals sacrifice sleep in order to maximize productivity.

Yet nothing could be more counter-productive. A flood of new research now confirms that sleep is vital to our physical, mental and emotional health. Sleep is necessary for proper immune function and to help regulate the endocrine system. Sleep-associated processes stimulate the release of important hormones and influence lymphocyte activity. Sleep is a fundamental form of self-regulation for the body.

The quality of our sleep affects our health, but the state of our health also determines how well we sleep. Illness can cause insomnia and sleep deprivation can cause illness.

Not surprisingly, conditions involving severe discomfort, such as osteoarthritis, are frequently associated with insomnia. Indigestion and other digestive problems, notably peptic ulcers, are known to cause insomnia. Hormonal imbalances also account for many hours of lost sleep and may be the main reason women are 50 percent more likely to suffer from insomnia than men. A 1998 study by the US National Sleep Foundation confirmed that the hormonal changes associated with menstruation, pregnancy and menopause produce sleep disruptions in the majority of women.

Since digestive system disturbances, particularly liver congestion, have a strong influence on the synthesis and break down of hormones, it is important to improve digestive function when addressing sleep disorders. Eating the last meal of the day no later than three hours before going to bed helps to prevent digestive discomforts during the night. Avoid fried, greasy foods and combinations of large amounts of protein and starch at the same meal. These are difficult to digest and are likely to cause bloating and gas. It also helps to reduce the consumption of caffeinated beverages–coffee, black tea, and colas; avoid these completely in the late afternoon and evening.

A short juice fast or herbal cleansing program can help eliminate toxins. Toxins interfere with smooth nervous system function, which is important for sound sleep. Frequent, profuse night sweats are a common indicator of toxicity. If you aren’t sure which is the best detoxification method for you, consult a naturopath, herbalist, nutritionist or other qualified health professional.

Also high on the list of sleep-promoting activities is physical exercise. Research has shown that those who exercise several times a week fall asleep faster and stay asleep longer than non-exercisers. A half-hour evening walk in the outdoors is ideal, especially for those who don’t get other types of exercise. Remember to breathe deeply while walking; this oxygenates the blood and promotes physical and mental relaxation.

Natural Sleep Aids

Source: alive #207, January 2000