5 Links of the “Golden Chain” to Optimize Restorative Sleep
by Nathalie Garbani
“Sleep is the golden chain that ties health and our bodies together.” Thomas Dekker (1570-1632)
Do you find yourself tossing and turning in bed when your mind and body are craving for a good night of sleep?
Here are some ways you can naturally reclaim those much-needed restful hours of sleep
First let’s debunk some myths:
Adding hours of sleep in your week-ends (if you can even do that), will NOT offset the deleterious effects of chronic sleep disturbances from your weekday sleep patterns.
Prescription drugs, such as benzodiazepines, are NOT a long-term solution, because they have significant side effects and it has been proven that they do NOT offer a sustainable long-term efficacy. (American Academy of Family Physicians 2019 practice guidelines recommend “deprescribing Benzodiazepine receptor agonists for insomnia in adults- www.aafp.org/afp)
Complementary alternatives have been used and their efficacy studied for decades if not centuries. They are also gaining a more prominent place in treatment of chronic disorders, such as sleep. (1)
As is true with any treatment, there is NOT: 1) one miracle cure; and 2) one size fit all remedy.
And finally, let’s be clearly conscious that for any treatment to have valuable and long-lasting effects, it will entail being prepare to make other lifestyle changes.
So, here are 5 exciting links to help you build (or rebuild) the “golden chain” of sleep:
Chiropractic adjustment- The trends to consult non-conventional health practitioners is growing globally (1). Chiropractors and/or Massage Therapists were found to be the main non-conventional practitioners consulted by Australians suffering from sleep disorders (2). One major underlying cause of insomnia is chronic pain felt either in your body or manifesting through symptoms such as headaches. Chiropractors not only can help your body regain its proper alignment and function, but many also use multimodal natural approaches (such as diet, exercise, essential oils) to restore your sense of well-being.
Book a consultation to discover how we can help you or call 239-774-5433 for a FREE 15 minute consult.
Aerobic Exercise- Physical activity during the daytime hours has a positive impact on restful sleep pattern. Gentle, meditative exercises like Tai Chi or Yoga are often recommended because of their relaxing effects on the mind and body. A recent study (3) showed however that even moderate aerobic exercise may have a more profound positive impact on the duration and quality of sleep, through: the increase production of endorphin; the regulation of body temperature; and increase production of anti-inflammatory cytokines.
Try a brisk 30 minutes’ walk or light run (or even a swim) in the evening to recruit those much-needed zzzz.
Essential Oils- Smelling pleasant aroma, the base of aromatherapy, is a pillar of Iranian Traditional Medicine (ITM) (4-5). Although in ITM the choice of essential oils is individualized on what is described as personal “temperament”, lavender was found to be effective on most people by positively affecting the dopamine receptors in the olfactory bulb. Another study (4) showed that inhaling Rosa damascena (Damask Rose) essential oil was effective in treating sleep disorders in children.
Consult our guide for safe preparation and use of essential oils.
Homeopathic preparations- Despite their use for close to 230 years (mainly in Europe) the efficacy of homeopathic preparations is still scrutinized by many. However, increasing numbers of scientifically constructed studies are showing that they are viable alternatives to prescription drugs for treating among other, some sleep disorders. Of those a longitudinal observational study of Passiflora (6) showed significant improvement on duration and quality of sleep without side effects. Another study (7) although done on animals, explored the synergistic effects of Valeriana officinalis and Melissa officinalis (aka lemon balm) on neurotransmitters (this combination was found to increase the levels of GABA- Gamma Amino Butyric Acid, known to decrease neuronal excitability; and decrease the release of glutamate. known to increase neuronal excitability) to induce restful sleep.
Before reaching for those OTC (over the counter) sleep aid, you may want to consult with a Homeopath to discuss your options.
Melatonin- Melatonin is an endogenous physiological hormone secreted by the pineal gland in response to absence of light signal (night). Melatonin is produced by using the amino acid Tryptophan. The secretion and release of this hormone has been shown to be reduced with aging and the use of certain prescription drugs (such as Beta Blockers and Benzodiazepines). The use of supplement form (exogenous) of melatonin has been shown to have positive effects on primary sleep disorders (8). A wide variety of grains (oat, whole wheat), fruits (raspberries, tart cherries) and nuts (almonds, walnuts), as well as warm milk (a good source of tryptophan and melatonin), can provide natural melatonin.
Before getting supplement, reach for the night-cap health snack that will not only give you a dose of melatonin but also evoke the best bedtime soothing memory.
If you are ready to learn more about sleep disorders and their consequences on your health, look at the following overview;
Sleep disorders encompass an array of conditions from rare genetic variation to transient restless nights. Like a lot of other conditions affecting the body and your health, they are often complex and unique to your situation, health status and body composition.
F. Scott Fitzgerald evokes the intricate etiology of insomnia in those words: “It appears that every man’s insomnia is as different from his neighbor’s as are their daytime hopes and aspirations.”
The National Sleep Foundation (https://www.sleepfoundation.org/sleep-disorders) lists several broad categories of sleep disorders related to: Breathing Patterns; Abnormal Sleep Behavior (Parasomnia); Circadian Rhythm; Sleep Related Movement; and Excessive Daytime Sleepiness. Independently of the cause of the disruption, from the list above as well as other medical conditions (physical, behavioral, mental), the result is invariably shortened or restless sleep, i.e. some form of insomnia, which can often lead to adverse outcomes to your health. The extent of health consequences from chronic lack of or shortened sleep are wide with effects on the cardiovascular (hypertension), endocrine (obesity, diabetes), immune and nervous (anxiety, depression, substance abuse) systems among other (book: Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. PDF available for free download at: http://www.nap.edu/catalog/11617.html)
According to the National Sleep Foundation (link listed previously) and many others, adults should spend 7 to 9 hours of restful sleep per 24-hour period, to reap the health benefits of this basic yet crucial restorative function.
However, in 2014, the CDC (https://www.cdc.gov/sleep/data_statistics.html) estimated that at least 30% of the US adult population suffered from short sleep duration (with variations by age, gender, ethnic background, geographical location and health status). Along the same line, Sleep Advisor (https://www.sleepadvisor.org/sleep-statistics/) reports that at least 30% of adults describe suffering from insomnia, 10% of which affirming it to be a chronic issue (several months in duration), with at least 4% using medications on a regular basis to alleviate the problem.
“There is a time for many words and there is also a time for sleep” (Homer- The Odyssey), so explore some of the natural ways that will get you to sleep better.
*Disclaimer- Please be aware that the recommendations listed below while based on scientific research studies, do not constitute medical advice. LIFEstrength Health Center’s commitment is to bring you relevant information that you can use for discussion with your healthcare provider and find what is right for you.
References
WHO- https://www.who.int/health-topics/traditional-complementary-and-integrative-medicine#tab=tab_1
Malhotraa, V., Harnetta,J., McIntyreb,E., Steelb, A., Keith Wongd, K., and Sainia, B.. The prevalence and characteristics of complementary medicine use by Australians living with sleep disorders – Results of a cross-sectional study. Advances in Integrative Medicine 7 (2020) 14–22.
Abd El-Kader, S.M., Al-Jiffri, O.H. Aerobic exercise modulates cytokine profile and sleep quality in elderly. African Health Sciences (June 2019), Vol 19 Issue 2..
Keyhanmehr, A.S., Movahhed, M., Sahranavard, S., Hamdieh, M., Afsharpaiman, S., Gachkar, L., and Nikfarjad, H. Which Aroma In Iranian Traditional Medicine Is Effective On Sleep Disorders? GMJ.(2017);6(1):3-11 www.gmj.ir
A.S. Keyhanmehr, A.S, M. Movahhed, M., Sahranavard, S., Gachkar, L., Hamdieh, M., Afsharpaiman, Sh., Nikfarjad, H..The Effect of Aromatherapy with Rosa damascena Essential Oil on Sleep Quality in Children. Research Journal of Pharmacognosy (2018), 5(1): 41-46.
Villet S, et al., Open-label observational study of the homeopathic medicine Passiflora Compose for anxiety and sleep disorders. Homeopathy (2015), http://dx.doi.org/10.1016/j.homp.2015.07.002.
Scaglione F, Zangara A. Valeriana Officinalis and Melissa Officinalis Extracts Normalize Brain Levels of GABA and Glutamate Altered by Chronic Stress. J Sleep Disord Manag (2017), 3:016. doi.org/10.23937/2572-4053.1510016.
Auld F, Maschauer E, Morrison I, Skene D, Riha R. Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Medicine Reviews (2016), doi: 10.1016/j.smrv.2016.06.005.