Natural Substances for Sleep
By Christina Reiter, C.C.N. , Texas Star Pharmacy, Collin County LIVING WELL Magazine
Many in this country have difficulty sleeping at night for various reasons and answers are hard to find.
Insomnia is estimated to affect over 50% of the aging population worldwide. Insomnia can be a frustrating disorder to address as sufferers experience impaired normal daytime functioning as a result of lack of sleep, which can compound over time. Impairments may include fatigue, irritability, poor fact recall, lack of focus and general malaise. Studies have shown that many depressive symptoms (such as anxiety, panic attacks, poor self-esteem, and suicidal ideation) correlate with deficient sleep and various types of sleep-stage disturbances.
Even the light emanating from self-luminous tablet computers can suppress levels of the sleep hormone melatonin, potentially having a negative effect on the body’s circadian rhythm, new research suggests. The concern is that the bright light inhibits the production of melatonin, acting on the suprachiasmatic nucleus, a group of neurons in the anterior hypothalamus. These devices emit optical radiation at short wavelengths which suppress melatonin, but are also hazardous because they are often viewed for hours on end and at close range. The main issue with tablets, computer screens and TVs is that the device is placed close to the eyes, shutting down the body’s circadian rhythm or biological clock. One study showed that a two-hour exposure to light from self-luminous electronic displays, such as an iPad with a 10-inch diagonal display can, “Suppress melatonin by 22%,” the authors of the study wrote. Natural melatonin levels are believed to begin rising approximately two hours before natural bedtime, peaking sometime between midnight and 2 a.m. Suppression of melatonin after dark can cause further sleep disturbances, leading to chronic suppression of melatonin, which is implicated in other serious medical disorders, including obesity and breast cancer.
In the primary care setting, the hypnotic class of drugs is used as first-line therapy for this disorder. Hypnotic use and costs are high, reaching $285 million in the United States last year, primarily due to widespread use of “Z” drugs, a particular group of non-benzodiazepine hypnotics (including zaleplon, eszopiclone and zolpidem), which act on GABA receptors in the brain. These are now the most commonly prescribed hypnotic agents worldwide and although widely prescribed, Z drugs are not without risks. These range from short-term to long-term adverse effects, including cognitive effects (i.e., forgetfulness and daytime sleepiness) psychomotor imbalances and effects (i.e., falls leading to soft-tissue injury or fractures, driving accidents), daytime sleepiness, decreased drug response, addictive behavior and excess mortality. These established risks need to be weighed against the benefits of regular use of Z drugs and other solutions to remedy insomnia sufficiently explored.
Many chronic insomniacs have found relief using natural remedies for sleep. They often turn to alternatives when one or more situations arise, such as the medication ceases to work, causes them to sleep only two to three hours each night, is no longer affordable or have side effects that have become problematic and/or interfere with normal daytime functioning.
There are many natural substances that can be used as alternatives to Z hypnotics, all available without prescription. One substance is the herb piper methysticum (Kava Kava Root). Kava Kava is a member of the pepper family and is native to many Pacific Ocean islands. The underground stem (root or rhizome) is used in standardized herbal extracts. Studies have shown that 100-300 mg of a standardized kava extract taken at bedtime allowed participants to fall asleep and stay asleep. Study participants also experienced a significant decrease in anxiety comparable to that experienced by those who took benzodiazepines. Melatonin, a sleep hormone regulated by the pineal gland, has also been used alone, in a sustained-release form and in combination with other substances to induce sleep.
The minerals magnesium and zinc have proven to have beneficial effects on mood and melatonin production in the body. Zinc is thought to work on the glutamate/N-methyl-D-aspartate receptor, whereas magnesium works directly on melatonin synthesis. The amino acids 5-hydroxytryptophan and L-tryptophan, taken with B6, convert easily to the calming neurotransmitter serotonin. Pure GABA, extracted from the fava bean, may enhance sleep by activating GABA receptors in the brain and its effect on dopamine production.
There are many natural products that can bring us back to health with a little guidance and clinical direction from the experts. We owe it to ourselves to have a good quality of life well beyond what our parents and grandparents expected.
If you feel that you need to consult with our new Certified Clinical Nutritionist, please, contact us at TexasStar Pharmacy, 3033 W. Parker Rd., #100, Plano, TX, 75023, 972-519-8475 and make an appointment with Christina Reiter, CCN, for your own healthcare plan.
