Sleep deprivation is a debilitating problem affecting mood, energy levels and often associated with high levels of anxiety.

The most common prescription for insomnia is melatonin. But if you take melatonin ongoingly, your brain stops making it, creating dependance on supplementation.

Conventional drugs may cause undesirable side effects and can also foster reliance in the long term.

One of the first things that can wreak havoc on your sleep is high cortisol. Cortisol is your flight/fight chemical which works in direct opposition to your parasympathetic nervous system, which is dominant in states of relaxation. Peak melatonin occurs when cortisol is at its lowest; around midnight.

Increases to cortisol levels can occur:
- in states of anxiety and high stress;
- if you drink a lot of caffeine;
- due to exercising in the evenings;
- due to blue light exposure from screen time and exposure to LED lighting in the night-time;
- as a side effect of certain medications
- if you don’t consciously wind down and relax before bed

So, taming your cortisol levels can pave the way for your parasympathetic nervous system to take over and get you into a deep state of rest.

Assessing cortisol levels via a saliva test can be an effective way of finding out whether your circadian rhythm is optimal.

Other things that can affect your sleep

• Digestion
  Consumption of your evening meal needs to happen at least 2 hours before sleep to avoid digestive discomfort interfering with your rest;

• Body temperature
  Overheating in bed can cause interruptions to sleep. Body temp needs to drop by a couple of degrees to enter sleep processes due to metabolism taking a break during the night-time hours. Research shows that blue light exposure before bed also raises body temperature - another reason to put some healthy boundaries around device-use in the evenings;

• Diet

  Insufficiency of magnesium, certain amino acids, and key vitamin and mineral cofactors for neurotransmitter synthesis can leave your ‘brain tank’ running on empty when it comes to manufacturing the calming hormones you need to facilitate sleep. On the other hand, an excess of excitatory chemicals found in food additives and preservatives such as glutamates, aspartame and excesses of processed sugar can make it hard for your brain to calm down!
  

  From a naturopathic perspective, we look at the bigger picture to solve the problems at the root of inability to sustain deep sleep, including:

• Lifestyle factors such a circadian rhythm, blue light toxicity, work/life balance, caffeine intake, exercise, breastfeeding;

• Mental health including depression, ADHD, mood disorders, pre-existing anxiety and high states of stress;

• Nutritional and dietary factors including caffeine intake, blood sugar regulation, protein intake, timing of meals;

• Co-existing health issues such as perimenopause, digestive discomfort/GORD, sleep apnoea, chronic sinusitis and other conditions disturbing sleep;

• Long term effects of medications.

Natural treatment strategies for optimising sleep include:

• Herbal sedatives, nervines and anxiolytics to support
  - parasympathetic nervous system function;
  - adjustment of the cortisol curve;
  - sleepiness and maintenance of deep sleep;

• Nutritional supplementation to support
  - neurotransmitter synthesis;
  - adrenal function;
  - macronutrient sufficiency.

• Homeopathic remedies to energetically balance

Replacing drugs with natural supplements is possible with the correct assessment, guidance and support and in many cases will provide a long term solution to total rehabilitation of the sleep cycle.

If you are tired of not sleeping and are looking for a holistic solution, reach out for support; cyena@highervibration.com.au.

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