Natural health: Trouble with sleeping

I have huge trouble sleeping at night, and feel dreadful throughout the day. It is affecting my work, and I always feel tired but can never seem to sleep well.

Sleep is indeed essential to functioning well throughout the day — and the longer you go without good quality rest or sleep, the more difficult it is going to be.

Not getting enough sleep on a regular basis will impact your digestion, mood, behaviour, and physical co-ordination.

A study published in the American Journal of Clinical Nutrition showed the effects of sleep fragmentation on a number of metabolic processes.

The participants were young, healthy males who went through a series of sleeping conditions.

The first test involved eight hours of uninterrupted sleep for two consecutive nights, then the men were subjected to nightly interruptions in the form of an alarm which went off every hour and required the men to get out of bed to switch it off for the two following nights.

The research showed that after only two nights of interrupted sleep, exhaustion levels were doubled, carbohydrate metabolism increased slightly, and fat metabolism decreased by more than 50%.

Anabolism and catabolism are the two main processes in our bodies. Catabolism (breaking down of substances into energy and waste products) occurs mainly during active periods, and anabolism (regeneration, growth and repair) is largely occurring during rest. Both are ongoing, and together they equate to metabolism.

If one or both are out of balance, so too will be our immune functioning, hormone levels, mental state, ageing process, energy levels, and emotional wellbeing.

If you retire to bed by 9pm, your immune system has the chance to function optimally, with physical repair taking place within our body between the hours of 10pm-2am.

Between 2-6am the brain releases chemicals which enhance the immune system, which is why lack of sleep leads to an increased susceptibility to illness.

Scientists have also discovered that there is a significant relationship between the quality of sleep and obesity.

What is interesting about the results is that individuals who get too little, and too much sleep are at risk of developing weight problems.

There are some simple habits you can apply.

Although most of us tend to cosy up under a pile of blankets, it is important to facilitate the heat regulation process by allowing the body to be a little cooler while we sleep.

This allows the body to transfer core body heat to the skin and extremities, and means you are less likely to wake during the night.

For those under 30 years, this range is between 18-30°C, narrowing to 23-25°C as we age — which is one of the key reasons why sleep disorders become more common as we get older.

Researchers have found that when a meal is high in fats, the resulting sedative effect does not last long and is more likely to actually disrupt your sleep.

High-fat meals in the evening lead to a smaller period of REM sleep, which is crucial for our mental and physical agility, so cutting back on the fat in your supper will help.

Consider an old-fashioned alarm clock or move your digital clock so that it is at least 3-4 feet away from the bed.

You should also turn the clock so that the display faces away from you so that if you do happen to wake in the night, you won’t stress about the time or how many hours of sleep you have left.

Our waking and sleeping patterns are regulated by light and dark. Exposure to light in the morning triggers the suppression of melatonin, and darkness stimulates melatonin release, encouraging sleepiness.

Insomniacs often benefit from daylight exposure at a similar time each morning in order to reset their brain clock.

Once you have got into a habit of regular early nights without electronic interference, waking due to temperature imbalance, or digestive issues, you may find that you not only sleep more effectively, you may also begin to wake in the mornings at an appropriate time without the need for the dreaded alarm clock.