INSOMNIA

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The Benefits of Repaying

Our Sleep Debt

One of our most precious life commodities is also the most squandered; it is that of sleep. We all want to be rested, refreshed and at our best for the next day, but somehow we cannot get ourselves to bed, fall asleep or even remain asleep through the night. Some deterrents to sleep include hormone imbalance or changes such as PMS, perimenopause, new motherhood, stress or anxiety. Sleep is the way we restore our body's functioning to its optimal level. Without enough sleep, we find concentration more difficult, and our ability to learn is affected. We are less able to tolerate stress, experience ongoing anxiety, accelerate our aging process, and we even gain weight!

For example, a number of studies  have shown that "good" memory performers have a surplus of sleep spindle activity during slow wave sleep as compared to "poor" memory performers during the first half of our night's sleep. Memory performance is also positively correlated with increased sleep spindles in our second stage of sleep. Research strongly supports the hypothesis that the amount of our spindle wave activity during sleep is an indicator of our general learning aptitude. Over time, good sleep habits seem likely to have a strong impact on learning and achievement for high school and college students.
 
Another effect of sleep deprivation is our desire to eat more because we feel exhausted and less energized. Production of a  stress-related hormone called cortisol increases  in our body when we get insufficient sleep. Our sleep is not restful and according to sleep expert, Pamela Pelk, M.D., M.H.D, "Cortisol depletes muscle by causing celullar breakdown. If your cortisol level is high while you are trying to sleep, your muscles are weaker and not as able to rejuvenate." The following day we may experience weakness, and we overeat to give ourselves more energy, when the real culprit is lack of sleep.
 
Most major mental illnesses and syndromes involve inability to sleep. For example, some of the symptoms associated with generalized anxiety disorder are restlessness, being easily fatigued, difficulty concentrating, irritability, muscle tension and sleep disturbance. In fact, many parents of autistic children, children with Asperger's, ADD/ADHD and depression express concern that their loved ones cannot sleep through the night. The DSM-IV Psychiatric Manual states, "The most common sleep disturbance associated with a Major Depressive Episode is insomnia . . . . Many individuals report impaired ability to think, concentrate or make decisions. They may appear easily distracted or complain of memory difficulties . . . . Sleep EEG abnormalities may be evident in 40%-60% of outpatients and in up to 90% of inpatients with a Major Depressive Episode."

Elderly individuals with dementia often suffer a reversal of their circadian rhythm also known as "sundowner's syndrome." The DSM-IV notes: "The multiple cognitive impairments of dementia are often associated with anxiety, mood, and sleep disturbance." In addition, the majority of patients with migraine headaches also present with sleep difficulties.

Another disturbing trend involving sleep deprivation is childhood obesity and regulation of hormones. "One study indicated that insufficient sleep at the age of 30 months was associated with obesity at the age of seven". Dr. Shahrad Taheri went on to note that excessive use of televisions, mobile phones, and computers have resulted in fewer hours of sleep. This, in turn, affects levels of hormones that control and energy. Finally, there are research studies indicating that lack of sleep in very young children leads to behavioral and cognitive problems.

None of us wants to age prematurely. However, a group of researchers at the University of Chicago Medical Center found that cutting back substantially on our standard eight hours of sleep produced "changes in glucose tolerance and endocrine function, much of which resembled the effects of advanced aging or the early stages of diabetes, after less than one week."

To remain healthy, relaxed and at a normal weight level, we need to achieve that restful sleep we so crave. One noninvasive method is that of neurofeedback. Neurofeedback is a method to help people train their brainwaves to restore their normal sleep process. The training itself is much like being in a calm, quiet sanctuary where feelings of peacefulness or even drowsiness occur. Sensors that lead to a recording instrument are placed on the head using a special gel . This instrument is, in turn, connected to a computer and shows a person's brain waves on a screen. Nothing is ever sent to anyone's brain through the sensors. Scenes on the screen are paired with sounds or music selections for positive feedback. As the individual relaxes, the brain waves adapt to individual thresholds that have been set. The individual begins to feel a calm sense of relaxation and well being. After a few training sessions, the individual is usually able to sleep soundly through the night and awaken feeling rested. After several sessions, the effects of the training become permanent. This is helpful for people who are unable to sleep or who wake up in the night. Neurofeedback training teaches their brains to produce the sleep spindles needed at a particular frequency so that they can experience the sleep state they need. For people who sleep through the night but wake up tired, training involves helping them produce the restorative stage of sleep.