What is sleep?

Sleep is a state in which the body has a chance to rest and repair. When we “fall asleep” the brain progresses through 4 stages of non-REM (rapid eye movement) sleep. Through these stages, the brain waves slow down and easy arousal decreases. After the 4th stage the brain enters REM sleep where the brain suddenly becomes much more active. Dreaming occurs in REM sleep. The brain cycles through these stages several times a night. It is thought that REM sleep is required to obtain the most restorative effects of sleep.

How much sleep do we need?

Amount varies from person to person. However, emphasis should also be on the quality of sleep (time spent in REM sleep). On average, babies require about 14 hours of sleep. Adults require about 7- 9 hours. As we age, sleep tends to decrease in length and quality, but the need is probably more.

What is insomnia?

Insomnia is the inability to sleep. There are two types: Onset insomnia (takes longer than 30 minutes to fall asleep) and maintenance insomnia (difficulty staying asleep).

Those suffering from insomnia tend to spend less time in REM sleep. If they wake up while sleeping, it’s usually at the transition from non-REM sleep and REM sleep.

• Stress, anxiety and depression
• Environmental change or disruption
• Emotional arousal from dreams
• Lack of sleep routine
• Fear of insomnia or phobia of sleep
• Pain or discomfort
• Nocturnal myoclonus, restless leg
• Sleep apnea and breathing problems
• Post-nasal drip, chronic sore throats, cough, tinnitus and ear pain
• Hypoglycemia or diabetes
• Angina and other cardiovascular conditions
• Caffeine, chocolate or other stimulants
• Alcohol and drugs (marijuana, cocaine, other street drugs)
• Medications such as thyroid medication, estrogen medication, beta-blockers etc.
• Changes in medication
• Hormonal imbalance or changes (Thryoid, estrogen/ progesterone, growth hormone)
• B vitamins (if taken late in day)
• Vitamin and mineral deficiencies
• Eating too close to bedtime
• Shift work or working late
• Frequent travel across time zones
• Exercise late at night

The body depends on rhythm and routine. We are affected by light and dark cycles and our activities during those times. Normal sleep and wake cycles influence the production of different hormones. In fact, night time sleep can affect daytime hormone production.

During sleep the body produces growth hormone which stimulates tissue regeneration, liver regeneration, muscle building, fat burning, regulates blood sugar

Sleep helps regulate the hypothalamus which is the hormone control centre that, among many other functions, regulates hunger

Sleep is an anti-oxidant activity. The free radicals that we produce from our activities during the day are removed during this time. Thus protects the brain and body from aging effects of daytime activity

During sleep the body produces melatonin. This hormone is a sedative and is important in preventing cancer.

The downside of sleeping medications:

The “sleep” induced by sleeping medications is not true sleep. Brain activity during drug-assisted sleep is different than that of natural sleep.

Medications don't treat root cause of sleep. They are addictive and using them starts a vicious cycle of drug dependence and withdrawal insomnia.

The downside of sleeping medications: (continued)

Medications often cause grogginess during day, affect cognitive and motor function and can eventually cause amnesia with long term use.

A dangerous side-effect of sleeping medications is that they can depress respiration. Overdose causes death.

Many sleeping medications interact with alcohol and other drugs.

How can naturopathic medicine help?

Insomnia is a symptom of a larger problem. The naturopathic approach to treating sleep problems is to look at the overall health and lifestyle of the individual. By taking into consideration all facets of the person, the naturopathic doctor can find the underlying causes that are triggering and sustaining insomnia. The goal of treatment is to remove immediate sleep disturbing factors and to restore the body’s ability to achieve natural sleep.