Sleep and Insomnia

Sleep is an essential part of human health and well-being. It allows our bodies to repair and restore themselves, and it plays a vital role in our cognitive function, mood, and immune system.

The CLOCK Gene

One important factor in sleep regulation is the CLOCK gene. This gene encodes a transcription factor that helps to regulate the circadian rhythm, which is our internal clock. Mutations in the CLOCK gene have been linked to insomnia, weight loss difficulty, and depression.

Sleep and Mental Health

Sleep problems are often associated with mental health conditions, such as anxiety and depression. In fact, sleep deprivation can even trigger psychiatric symptoms in people who are not otherwise diagnosed with a mental illness.

Regular Sleep Schedule

One of the best things you can do for your sleep is to stick to a regular sleep schedule. This means going to bed and waking up at the same time each day, even on weekends. This will help to regulate your circadian rhythm and make it easier to fall asleep and wake up feeling refreshed.

Deep Sleep and REM Sleep

There are two main types of sleep: deep sleep and REM sleep. Deep sleep is a time of physical repair and restoration. REM sleep is a time of brain activity, and it is thought to be important for memory and learning.

Bright Light Therapy

Bright light therapy can be an effective treatment for insomnia and depression. Light exposure helps to regulate the circadian rhythm, and it can also boost mood and energy levels.

The suprachiasmatic nucleus (SCN) is the master clock of the body. It is located in the hypothalamus and it receives input from the eyes about the amount of light and darkness in the environment. The SCN then uses this information to regulate the circadian rhythm.

Melatonin

Melatonin is a hormone that is produced by the pineal gland. Melatonin levels rise in the evening and fall in the morning. Melatonin helps to regulate the sleep-wake cycle.

Camping and Sleep

A study published in 2013 found that spending time camping can help to improve sleep quality. This is likely because camping allows us to get more exposure to natural light, which can help to regulate the circadian rhythm.

There are many things you can do to improve your sleep quality. Here are a few tips:

• Stick to a regular sleep schedule.

• Create a relaxing bedtime routine.

• Make sure your bedroom is dark, quiet, and cool.

• Avoid caffeine and alcohol before bed.

• Get regular exercise, but not too close to bedtime. Before 5 pm

• See a doctor if you suspect sleep apnea.

Ideal Sleep:

• 7-8 hours: Most adults need 7-8 hours of sleep per night, however, some individuals may require 6 or 10 hours without it being associated with disease.

• Deep Sleep: Adults need 1.5-1.8 hours of deep sleep per night, which is about 20% of total sleep. Some may need more to feel fully rested.

Sunshine and Health Benefits:

• Regular sun exposure: Beneficial for heart disease prevention, reduced cancer risk, improved blood sugar regulation, and reduced all-cause mortality.

• Vitamin D:

• Essential for bone health and prevention of autoimmune diseases, cancer, and cardiovascular disease.

• Protects against age-related macular degeneration.

• Lower levels linked to increased cancer risk.

• Similar effect on depression as antidepressants.

• Associated with a reduced risk of dementia and Alzheimer's disease.

• Reduced inflammation: Sun exposure decreases inflammatory markers.

• Prevents myopia (nearsightedness): Sun boosts retinal dopamine levels, helping prevent nearsightedness.

Sleep and its Impact:

• Cognitive function: Poor sleep negatively affects focus, learning, memory formation, and decision-making.

• Physical health: Lack of sleep contributes to obesity, diabetes, heart disease, and a weakened immune system.

• Memory consolidation: Sleep consolidates and strengthens memories, transferring information from short-term to long-term storage.

Sleep Apnea:

• Brief periods of breathing cessation during sleep.

• Risk factor for cognitive decline.

• Symptoms include: waking up gasping for breath, daytime sleepiness, loud snoring, overweight, hypertension, and mental confusion.

• A home sleep study is recommended for diagnosis.

Sleep Quality vs. Sleep Aids:

• Sleeping pills like benzodiazepines (Restoril, Xanax, Valium) and Zolpidem (Ambien) offer temporary relief but do not improve sleep quality. They can be addictive and increase cognitive decline risk.

• Trazodone, Tylenol PM, and over-the-counter sleep aids are anticholinergics, also linked to increased cognitive decline risk.

• These medications disrupt deep sleep and REM sleep, crucial for memory consolidation and brain health.

Natural Sleep Enhancers:

• Magnesium: Many people are deficient in this mineral, essential for relaxation and sleep. Taking it before bed can be helpful.

• Melatonin: Natural melatonin production declines with age. Supplements can help regulate sleep, although purity and dosage concerns exist.

• Ashwaghanda, Bacopa or Tryptophan : These herbs have sedative effects for some. Tryptophan may help with middle-of-the-night awakenings.

Glymphatic System and Sleep:

• This newly discovered system removes waste from the brain, especially during deep sleep.

• Lack of sleep, even one night, significantly increases beta-amyloid levels, a biomarker for Alzheimer's disease.

Sleep Hygiene Tips:

• Regular sleep schedule: Wind down as the sun sets, aim for 7-8 hours of sleep.

• Limit caffeine: Avoid it after noon or eliminate it entirely.

• No late meals: Eat at least 3 hours before bed to promote autophagy and deep sleep.

• Avoid alcohol: Its sedative effect disrupts sleep cycles.

• No late exercise: Intense workouts within 3 hours of bedtime can hinder sleep.

• Supplement timing: Take supplements a few hours before bed with minimal water to avoid bathroom breaks.

• Relaxing activities: Wind down with calming activities before sleep, avoid stimulating conversations or TV.

• Blue light blockers: Wear blue-blocking glasses in the evening.  In the evening activate blue light blocking settings on electronic devices

• Bedroom environment: Keep it clean, dark, cool (60-67°F), and uncluttered. Sleep alone if interrupted easily. No TV or Wi-Fi in the bedroom.

• Warm bath/shower: Relaxation and aromatherapy can promote sleep.

• Limit napping: Napping can worsen insomnia, especially late in the day.

Additional Tips:

• Weighted blanket: Some adults find it comforting and sleep-enhancing.

• White noise machine: Useful for masking disruptive background noise.

• Stress management: If worries keep you awake, practice focus on physical sensations to quiet your mind.

Habits for Better Sleep:

• Wear blue-blocking glasses 2 hours before sleep.

• Avoid eating 3 hours before sleep.

• Get sunlight daily, ideally before Noon.

• Drink most of your water before 4 PM.

• Go to bed and wake up at the same time every day.

Building Better habits for a Better Brain

Week 1. Reduce sitting time by increasing outdoor time - Plant something, improve your yard, walk at the beach etc..  Create an exercise time in your daily routine before 6 PM

Week  2. Avoid Refined Vegetable oils, Substitute extra virgin Olive oil. Eat nuts, blue berries, greens daily. Supplements as listed. 

Week 3. Begin a walking program 4 days per week. Begin strength training 3 days per week.  Create a time for memorizing scripture, poetry or other brain memory program such as relearning a language that you learned in school.  It needs to start easy and be enjoyable.

Week 4. Lengthen the time between Supper and Breakfast to +12. No snacking. 5 glass + glasses of water per day (2 to 3 Quarts).  Check labs.

Week 5. Wear blue-blocking glasses 2 hours before sleep. Avoid eating 3 hours before sleep.