A recent survey found that almost 60% of Australians have sleeping issues. These issues include trouble falling asleep, waking throughout the night, and/or waking early with issues getting back to sleep. Trouble falling asleep can be categorised as sleep onset insomnia, and sleep maintenance insomnia is linked to waking throughout the night.
Essential neurotransmitters and hormones that aid sleep regulation are cortisol and melatonin. Cortisol your “stress” hormone, has an inverse relationship with your “sleep” hormone, melatonin. In a typical situation, cortisol lowers in the evening when melatonin rises to allow you to sleep. When a person is under increased stress, melatonin production is suppressed and can cause sleep onset insomnia. Typically cortisol starts to rise around 3 am, and an increase of cortisol in a stressed person can cause sleep maintenance insomnia with disrupted waking cycles.
Another essential neurotransmitter for sleep is serotonin which is your “feel good” hormone and is converted from the amino acid tryptophan to melatonin through an enzymatic process in the body that requires vitamin B6, zinc and magnesium. Making sure you have enough protein, vitamins, and minerals in your diet is essential for creating melatonin.
Therapies that may aid sleep issues and insomnia:
· Stress reduction techniques such as exercise, yoga, stretching, meditation and mindfulness
· Eating a balanced diet with healthy proteins, whole grains, fruit, vegetables, nuts and seeds for essential amino acids, vitamins, minerals and cofactors for melatonin production
· Creating a sleep routine including switching off computers, phones and the TV, which are all stimulating and can decrease melatonin
· Nutrient formulations with minerals and amino acids like zinc, magnesium and tryptophan
Herbal formulations to aid in sedation, like those with lavender, valerian, hops, and California poppy.