• Learn how much sleep you really need
• Reap the relaxing benefits of natural and gentle sleep aids
• See why poor sleep can wreak havoc on your health
• Discover why the elderly have more sleep problems than the young
• Find out how to prevent jet lag

We've all had the experience of sleeping like a baby and waking up feeling like we could conquer the world. And we've all had the experience of tossing and turning while thoughts bombard our mind, only to wake up feeling like we've just lost a battle.

Whether that translates into once or twice a week, or is a chronic condition, fortunately, there are natural and gentle nutritional supplements that can alleviate stress during the day, so you can stay calm and sleep through the night.

A nation of insomniacs

Although insomnia isn't considered a disease by itself, it may be the result of other illnesses, and it can lead to numerous health problems. Lack of sleep may result in reduced energy levels, lack of motivation, slower reflexes, irritability, disorientation, dark circles under the eyes, and fatigue, as most of us know. After a while, your immune system suffers, too. The number of natural cells that fight viruses and cancers decline, and the body's hormonal system can get out of balance.

On the other hand, a good night's sleep will provide you with the energy you need to think clearly, achieve your goals, and appreciate those around you. Basically, the difference between sleeping well and poorly is the difference between feeling your're on top of things, and feeling like you woke up on the wrong side of the bed. That "out of sorts" feeling can manifest into other health concerns if it becomes chronic, because disrupting the body's repair processes increases our chances of illness and even death.²

Sleeplessness is expensive

As many as 10% of Americans have a chronic sleep problem that interferes with their daily responsibilities.³ In fact, every year 98 million dollars are spent on over-the-counter sleeping aids, with 1 out of every 4 Americans relying on them. Another 50 million dollars are spent on caffeine tablets to stay awake during the day. Without enough sleep, the brain can't concentrate because it is concentrating on sleeping as soon as possible … which translates into lack of focus and productivity at work. The National Sleep Foundation estimates sleeplessness costs the U.S. economy $150 billion a year in higher levels of worker stress and reduced productivity. That adds up to a lot of money and a lot of miserable people.

The sleep cycle

Our sleep/wake cycle is governed by circadian rhythms, with two daily peak times for sleeping, night and midday. As the sun goes down in the late afternoon, the cells in the retina of the eye send a message to a cluster of nerve cells called the suprachiasmatic nucleus (SNA or circadian clock), which is located in the hypothalamus deep in the center of the brain. The SNA then signals the pineal gland located in the hypothalamus to produce the hormone melatonin, which is manufactured from the amino acid tryptophan.

Nutritional supplements for healthy sleep and relaxation

Several herbs and nutrients are especially helpful for re-establishing a natural sleeping rhythm. And even if you don't have a sleeping problem but are anticipating jet lag from a trip that takes you to a different time zone, or are shifting your work schedule from daytime to a graveyard shift, you can also benefit from these nutrients. Also, a number of these nutrients pacify nervousness and alleviate stress, which add up and contribute to disrupted sleep rhythms

1) Melatonin is secreted by the pineal gland, which sits in the hypothalamus, in the center of the brain, and is a chemical derivative of serotonin, a brain neurotransmitter that has a calming effect. Melatonin sets biological clocks, stimulates the immune system, fights free radicals, inhibits tumor promoters such as estrogen, and even reduces high blood pressure. But it is best known as the master regulator hormone that sets the body's clock and induces sleep.

When the sun goes down and it gets dark, the pineal gland secretes melatonin, which makes us feel less alert. Body temperature starts to fall and ideally, when enough melatonin floods the bloodstream, we fall asleep and stay asleep all night. Melatonin levels drop quickly as the sun rises.

Melatonin levels peak at about 2 a.m. in normal, healthy young people and about 3 a.m. in elderly people. The maximum amount of melatonin released in the bloodstream of the elderly is only half of that in young adults.4 The delay in timing and decrease in intensity of the melatonin pulse is a natural result of the aging process, and in fact, low production of melatonin at night is associated with insomnia in patients aged 55 years or older. The good news is these patients have been identified as being more likely to respond to melatonin supplementation.⁵

The melatonin pulse regulates many neuroendocrine functions. It is itself regulated by exposure to daylight, which inhibits it, and darkness, which stimulates its secretion. Sleep and the immune system work hand in hand. During sleep, melatonin turns on the immune system to make antibodies and destroy cancer cells.⁶

When the timing or intensity of the melatonin peak is disrupted—as in aging, stress, jet lag, or artificial jet lag syndromes—many physiological and mental functions are adversely affected. The ability to think clearly, remember key facts, and make sound decisions can be profoundly hampered by these upsets in the biological clock.⁵

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References

Articles of Interest from Smart Publications Health & Wellness Update

• Fall Asleep with Natural Sleep Aids like Melatonin, GABA, Passion Flower and Magnolia
• Natural GABA Can Help You Sleep!
• Passion Flower Extract Does Wonders for Stress, Anxiety and Insomnia!
• The Health Benefits of Melatonin are More Than Just a Good Night’s Sleep!