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Boost your Metabolism with Sleep
By Dr. Natasha Turner, ND

Being sleep deprived can prevent you from effectively shedding extra pounds.

Are you sleep deprived?
• Do you fall asleep as soon as your head hits the pillow?
• Do you routinely sleep through your alarm?
• Do you often awaken feeling unrefreshed?
• Are you plagued by daytime sleepiness?

If you answered yes to one or more of these questions, you may be sleep deprived.

How much sleep do we need?
Most adults require seven to nine hours of sleep for optimal rest. Some texts say nine hours is the perfect amount for slowing the aging process, for recuperation from stress and for complete rejuvenation. Adequate and effective sleep is crucial to health. This is because hormones, like melatonin and growth hormone, which have beneficial effects on our body tissues, healing mechanisms and metabolism are released during sleep.

Not sleeping enough or not sleeping in complete darkness will decrease our production of melatonin, while insomnia, sleep apnea or just not making sleep a priority will result in decreased levels of growth hormone. Decreased amounts of growth hormone have also been found in individuals with poor quality sleep or insufficient amounts of deep sleep.

Along with low levels of melatonin and growth hormone, stress hormone levels—particularly cortisol—increase. Cortisol results in increased appetite despite ample food intake, typical of people with sleep deprivation.

The increased fat storage also found with sleep deprivation seems to be a result of an impaired ability to properly metabolize carbohydrates which leads to high blood sugar levels. High blood sugar levels then lead to increased levels of insulin, our body’s signal to store unused energy as fat. The end result is weight gain or an inability to lose weight easily.

Being overweight may lead to more sleep problems
Sleep apnea, an obstructive breathing disease, is much more common in overweight people, further perpetuating this situation. Back problems as well as symptoms of depression (which sometimes accompanies obesity) may interfere with healthy sleep patterns and habits.

What can you do?
1. Watch your sleep habits as closely as your eating habits. Watch your diet to help you keep your blood sugar levels steady and your insulin levels low, both of which are essential for weight loss.

2. If you have tried our sleep tips for two weeks with no improvement in your sleep, consider one of our natural sleep aids like melatonin, GABA or valerian.

3. Consider taking the amino acid glutamine. A dosage of 2,000 mg per day was found to increase growth hormone secretion as well as improve recovery time after exercise.

References:

1. Veldhuis, JD; Iranmanesh, A. "Physiological regulation of the human growth hormone (GH)-insulin-like growth factor type I (IGF-I) axis: predominant impact of age, obesity, gonadal function, and sleep." Sleep: Dec, 1996;19 (10 Suppl):S221-4.

2. www.soundsleepsolutions.com

Sleep Tips

If you cannot sleep, get out of bed and do something else until you feel the urge to sleep.

Lying in bed unable to sleep will leave you feeling frustrated. Staring at the clock will also make your sleepless situation worse so remove the clock from view.

Avoid napping

Avoid napping or keep naps to a maximum of 30 minutes. It is best to stay awake until the evening.

Avoid bedtime snacks that are high in sugar or simple carbohydrates.

Carbohydrate-rich snacks such as breads, cereals, muffins, cookies or other baked goods raise blood sugar levels for a short time, causing them to fall later. When there is a drop in blood sugar, adrenalin, glucagon, cortisol and growth hormone are released to regulate blood glucose levels. These hormones can be stimulating to the brain causing you to awaken and be unable to fall back to sleep. Try not to eat for at least one hour before going to bed. If you do need to eat something, have a snack that contains protein such as a few almonds and half of an apple. Protein provides a source of the amino acid tryptophan. The body converts tryptophan to serotonin and melatonin, hormones that are important for sleep. The sugars from the fruit may help the tryptophan reach the brain more easily. See your Truestar dietary plan for healthy snack choices.

Sleep in complete darkness.

Your room should be as dark as possible – you should not be able to see your hand in front of your face. When light hits your eyes, it disrupts the circadian rhythm of the pineal gland and the production of melatonin and serotonin. Studies have shown that even a small amount of light can cause a decrease in melatonin levels which can affect sleep and may raise cancer risks.

Turn on the lights or open the blinds first thing in the morning.

Letting in the daylight and the sounds of the morning imprints the stimulus associated with awakening on the brain. This is the proper way to reset your body clock and will ensure that your melatonin levels stay set on "awake" until the evening. Ensure that you get adequate exposure to sunlight by getting outside during the day.

Do not turn on the light if you go to the bathroom during the night.

Even brief exposure to light can shut down melatonin production which is important for sleep.

Do not drink any fluids two hours before going to bed.

This will reduce the likelihood, or the frequency, of urination during the night. Men who make regular trips to the bathroom each evening should see their doctor as it could be an indication of prostate enlargement. If you have to go to the bathroom during the night, it is best not to turn on the light. Turning on the light, even for just a second, shuts down melatonin production and can contribute to fatigue or insomnia.

Keep your bedroom cool – not warmer than 70°F.

We naturally feel sleepier when we are cold or are cooling down than when our body temperature is rising.

Avoid stimulating activities before bed, such as watching television or using the computer.

Watching television in the bedroom is too stimulating. It also emits light which can be disturbing to sleep and electromagnetic energy that may increase your risk of cancer. Also, do not work in bed. Use the bed and the bedroom only for sleeping and sex.

Use your bed for sleeping and sex only.

Do not do any other activities in bed as you may start to associate the bedroom with more stimulating activities and not as the place to sleep.

The optimal amount of sleep is between seven and nine hours per night.

The American Cancer Association found higher incidences of cancer in individuals who consistently slept six hours or less or more than nine hours nightly. However, some people may require more or less sleep than others. If you awaken without an alarm and if you feel rested upon rising, you are most likely getting enough sleep.

Purchase a white noise device.

Purchase a white noise device or try running a fan if you find that you are easily awakened by sounds.

Wear socks to bed.

Because they have the poorest circulation, your feet often feel cold before the rest of your body does. A study has shown that wearing socks to bed reduces the frequency of waking up at night.

Establish regular sleeping hours.

Try to get up each morning and go to bed each evening at the same time. Oversleeping can be as detrimental as sleep deprivation. Aim for seven to nine hours of sleep nightly. How you feel each day is an important indication of how much sleep is right for you. Also, look for signs of sleep deprivation as outlined in our healthy sleep tips. If you constantly require more than nine hours of sleep per night, see your doctor. There are some health conditions such as anemia or hypothyroidism that cause fatigue.

Meditate in the evening.

Performing relaxing activities in the evening will help you wind down before bed.

Avoid using loud alarm clocks.

Waking up suddenly can be a shock to your body. If you are regularly getting enough sleep, an alarm clock should be unnecessary. Sleeping through an alarm or needing an alarm daily indicates that you may be sleep deprived. If you do use an alarm, you should awaken just before it goes off.

Make a “to do” list or try writing in a journal.

If you find that you often lie awake in bed with thoughts of what you must do or of things you have done, get out of bed and write down your thoughts. You will be surprised by how much relief this may provide.

Try to get to bed before 11 pm – optimally, by 10 pm.

Since the invention of electricity, we have begun to stay up later and later. This has resulted in a society that is, for the most part, sleep deprived. Our stress glands, the adrenals, recharge or recover most between 11 pm and 1 am. Therefore, it is best to go to bed before 11 pm to rebuild your reserves. Growth hormone, which is essential for repairing lean body tissues like muscle and bone, is also released during sleep.

Check your bedroom for electro-magnetic fields (EMF).

These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects, including increased risk of cancer. This includes digital alarm clocks and other electrical devices. If you must use these, try to keep them as far away from the bed as possible – at least 3 feet away.

Avoid using sleep-aid drugs.

Sleep has two phases – non-REM and REM sleep. Research has found that REM sleep is essential to rest and recuperation. We also dream during this stage. Many people who take sleep medications, either over-the-counter or prescription, may experience insufficient amounts of REM sleep. The result is feeling unrested when you awaken, increased fatigue, moodiness and irritability. Studies have also found that a decrease in life span is associated with the use of sleeping medications and that they may be addictive.

Exercising less than three hours before bedtime may be too stimulating and may impede your ability to fall asleep. According to Dr. Gregg Jacobs of the Mind/Body Medical Institute of Harvard Medical School, we should exercise three to six hours before bed to maximize the benefits of exercise on sleep. Dr. Jacobs says the body increases deep sleep to compensate for the physical stress exuded on the body during exercise; he recommends walking or yoga for improving sleep. Exercise also promotes healthy sleep patterns because of its positive effect on body temperature. After exercise our body gradually cools down and we naturally feel sleepy when we are cooler or cooling down. Dr. Jacobs also recommends that we exercise our minds. People who are intellectually and mentally stimulated during the day feel an increased need to sleep to maintain their performance. Uninterested or bored people seem to not sleep as well.

Take a hot bath, shower or sauna before bed.

According to Dr. Gregg Jacobs of the Mind/Body Medical Institute of Harvard Medical School we should take a hot bath about two hours before bedtime, keeping the water hot for at least 25 minutes to stimulate the drop in body temperature that makes us tired.

Read something spiritual or listen to calming music.

Develop a calming bedtime routine to help you relax. Carefully choose your nighttime reading selections – if they are too enticing you may stay up too late reading. Also, do not read anything stimulating, suspenseful or exciting because it may keep you awake.

Avoid caffeine.

Caffeine may be metabolized at different rates in different people. A dose of caffeine usually takes 15 to 30 minutes to take effect and lasts for four to five hours. In some people it may last much longer, making caffeine use in the afternoon a bad idea. If you do use caffeine, limit it to small amounts in the morning. Caffeine may also negatively affect the natural release cycle of the stress hormone cortisol. Cortisol is naturally highest in the morning then declines throughout the day and into the evening. It peaks slightly at 2 am, 4 am and then is at its highest again around 6 am. If this pattern is disrupted it may keep you awake or cause you to awaken and be unable to fall back to sleep. Green tea is one of the only products containing caffeine that is not harmful because it also contains theanine, which blocks the effect of the stress hormone cortisol.

Check your medications.

Some medications, particularly diet pills, may contain caffeine. Other medications may affect your ability to fall asleep. Check with your pharmacist or primary health care provider if you find your sleep habits have changed since starting a new medication.

Avoid alcohol.

Although alcohol makes you drowsy, the effect is short-lived. The body metabolizes alcohol as you sleep, resulting in symptoms which can cause sleep interruption. Alcohol may cause sleep disorders because it seems to affect the brain chemicals that influence sleep. It may also change the amount of time it takes to fall asleep, total sleep time and may keep you from falling into the deeper stages of sleep, where the body does most of its healing. Dr. Gregg Jacobs of the Mind/Body Clinic at Harvard suggests one glass of wine with dinner will most likely not affect your sleep since it takes about 90 minutes to metabolize one ounce of alcohol. However, one ounce within two hours of bedtime or amounts greater than one ounce may disrupt your sleep.

Lose weight.

Being overweight can increase the risk of snoring or sleep apnea, preventing a restful night’s sleep. See the Truestar Weight Loss Program.

Avoid foods that you may be sensitive to.

This is particularly true for dairy and wheat products, as they may affect sleep and serotonin levels. This may result in sleep apnea, snoring, heartburn, nasal and sinus congestion or gastrointestinal upset. See the Truestar Healthy Digestion Page for more information.

Have your adrenal glands checked by a naturopathic doctor or a doctor of complementary medicine.

Scientists have found that insomnia may be caused by adrenal stress. This is related to a change in the secretion of the stress hormone, cortisol. See the Truestar Stress Page for information on healthy adrenal function.

If you are menopausal or perimenopausal, have a checkup by naturopathic doctor or a doctor of complementary medicine.

The hormonal changes that accompany menopause may cause problems if not properly addressed. Insomnia may be related to low progesterone levels or changes in thyroid hormone levels.

Do not work past the point of feeling drowsy at night.

Go to sleep if the urge comes while watching television, using the computer or reading.

If all else fails

Smoking and exposure to nicotine can disrupt your sleep.

Like caffeine, nicotine can be stimulating resulting in increased heart rate, rapid breathing, increased brain activity and higher levels of stress hormones. This stimulation can make it difficult for most smokers to fall asleep and stay asleep. Smoking can also exacerbate snoring because of irritation on the airway.