By Dr. Beth Ley, Ph.D., Nutrition Counselor & Author

Beth M. Ley, Ph.D., is a nutrition counselor (Natural Healthy Lifestyles Ministries) and author of over 40 health books. www.blpublications.com

May 19th, 2010

Sleep problems are more common than you may think.

A Common Culprit of Sleep Problems

There are numerous potential causes, but for most, the underlying problem boils down to stress. Stress raises the hormone cortisol which in turn, suppresses production of "sleep and relax chemicals" such as serotonin. This combination disallows the body from entering into REM also known as deep sleep. This means you may be in bed for 9 or 10 hours, know that you slept, but still feel exhausted like you never slept at all.

High cortisol can also wake you up in the middle of the night and prevents you from falling back to sleep. You might experience racing thoughts or just feel edgy the rest of the night.

Stress can include a variety of conditions, such as chronic pain, another underlying health problem such as digestive problems, congestive heart failure or depression/anxiety. Often, insomnia worsens the underlying condition by leaving you fatigued and less able to cope and think clearly. Ever feel like, "I'm so tired, why can't I sleep?"

Antidepressants For Sleep?

Doctors frequently prescribe SSRI drugs (selective serotonin reuptake inhibitors) to those complaining of sleep problems (or anxiety, depression, headaches). Common SSRIs include Lexapro (escitalopram oxalate), Celexa (citalopram), Luvox (fluvoxamine), Paxil (paroxetine), Zoloft (sertraline) and Prozac (fluoxetine). These drugs (are supposed to) work by increasing serotonin levels.

In 2008, 164 million prescriptions were written for antidepressant drugs.¹

Prescription Antidepressants Found to LOWER Serotonin... Not Raise It!

Now research proves that these drugs are NOT helping. A new study has just found that antidepressants are actually decreasing the amount of serotonin in many patients' brains, instead of increasing it as they are meant to.²

Half of patients do not respond when they are given these medications. Instead of raising levels of serotonin, in their brain, they lower them. So, for half of the population, these drugs would actually be making the condition worse.³

The researchers found with some brain cells "the more antidepressants try to increase serotonin production, the less serotonin (they) actually produce," said Dr. Rene Hen, from Columbia University in New York and a researcher at the New York State Psychiatric Institute, who led the study.

Antidepressant drugs (SSRI's) have been connected with an increased suicide risk and aggressive behavior and now we know why. The effects of lowered serotonin levels aren't pretty, particularly on people with already low levels. According to researchers, "lower serotonin function and impulsive/aggressive traits are associated with suicidal acts, including completed suicide." Autopsies of suicide victims have also found lowered levels of serotonin, compared to those who died of other causes.⁴

3 Powerful (and Natural) Sleep Remedies

The good news is that there are natural alternatives to help you sleep. They are not only effective, they are very safe.

1. Supplements that help reduce effects of stress and promote healthy sleep:

• Phosphatidylserine: Proven to lower cortisol and reduce it's negative affects so you can fall asleep, stay asleep and get good deep REM sleep.^{5, 6, 7} Also supports brain function/memory/depression.
• Ashwagandha: Excellent Indian adaptogen that helps the body deal with the effects of stress. Also supports adrenal function.
• 5-HTP plus B-5 and B-6: A natural precursor to serotonin to reduce stress, anxiety and provide deep, restful sleep.
• Magnesium: Crucial mineral needed to relax and is commonly deficient among individuals with stress.
• Melatonin: Another important sleep hormone known to decline with age. Important for healthy sleep cycles.

2. Exercise. Even if its a 15 minute powerwalk. Get out, get some fresh air, walk the dog, get the body moving. Moderate amounts of exercise everyday reduce the stress hormone cortisol.

3. Prayer and meditation. Worship and prayer actually LOWER your stress hormone.

So, if stress is keeping you awake, try implementing some of these strategies, and see how much better you will sleep!

 Jigsaw's Restful Sleep Bundle includes magnesium, melatonin, and 5-HTP... save on each product when you buy them together!

References:

1. www.telegraph.co.uk/health/healthnews/6981217/Millions-of-patients-should-not-be-prescribed-antidepressants.html
2. www.telegraph.co.uk/health/healthnews/6981217/Millions-of-patients-should-not-be-prescribed-antidepressants.html; www.reuters.com/article/idUSTRE60C5ZW20100113
3. www.telegraph.co.uk/health/healthnews/6981217/Millions-of-patients-should-not-be-prescribed-antidepressants.html; www.reuters.com/article/idUSTRE60C5ZW20100113
4. Boldrini M, Underwood MD, Hen R, Rosoklija GB, Dwork AJ, John Mann J, Arango V.; Antidepressants increase neural progenitor cells in the human hippocampus. Neuropsychopharmacology. 2009 Oct;34(11):2376-89. Epub 2009 Jul 15.
5. Hellhammer J, Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress. Stress. 2004 Jun;7(2):119-26.
6. Monteleone P, Beinat L, Tanzillo C, Maj M, Kemali D. Effects of phosphatidylserine on the neuroendocrine response to physical stress in humans. Neuroendocrinology. 1990 Sep;52(3):243-8.
7. Kelly GS. Nutritional and botanical interventions to assist with the adaptation to stress. Altern Med Rev. 1999 Aug;4(4):249-65.

-  Print This  -  Back to Top