Sleep and Sleep Disorders

In part one of this series, I discussed the main stages of sleep and described how the body responds in each stage. While the process of sleep looks perfect on paper, there are those who fail to enter each stage successfully, and as a result, do not enjoy the benefits of quality sleep. This article will tackle some of the issues involved in the development of sleep disorders, and will suggest some natural remedies that should ensure a sound sleep.

Sleep is particularly important for athletes or those involved in any rigorous activity because it acts as the venue for recovery time and repair of muscle fibres that have broken down during weight training or game play. Studies show that testosterone levels increase until they peak during the first stage of REM sleep (1). Optimal testosterone levels mean increased muscle mass and strength, increased sex drive, more energy, and improved memory and alertness. Testosterone is also involved in the protective processes fighting heart disease and high cholesterol. Those who aren’t getting the sound sleep they need may be robbing themselves of their true potential for physical advancement.

SLEEP DISORDERS

INSOMNIA:
Insomnia is characterized by a difficulty falling asleep, or a difficulty staying asleep once sleep is induced. While a typical good night’s sleep averages 7-8 hours, the insomniac may struggle to get in this amount of sleep in an entire week.

Three Categories of Insomnia:
Transient: This category of insomnia lasts for a few days. It is usually seen in people who are experiencing severe stress or it could be a side effect of certain medications or jet lag or even temperature changes.
Short Term: Short-term insomnia can last up to four weeks. The contributing factors are similar to those of transient insomnia.
Chronic: Chronic insomnia is more complex, often resulting from physical ailments such as heart disease, asthma, sleep apnea (see below), or hyperthyroidism (2).
Mental disorders or chronic stress and worry are also contributing factors in chronic insomnia.

SLEEP APNEA:
Sleep Apnea is perhaps one of the most serious sleep disorders, affecting up to10% of the population (3). It affects more men than women and is characterized by a cessation of breath during the sleep process. During sleep, the muscles of the throat relax causing the person to stop breathing, often hundreds of times per night. As you can imagine, this is a major stress upon the body. In fact, if left untreated, Apnea is linked to an increased incidence of heart disease, stroke, or irregular heart rhythm (arrhythmia) (4).

There are Three Types of Sleep Apnea:
Obstructive: the soft tissue of the throat collapses, obstructing the breathing passage.
Central: the brain has difficulty sending signals to respiratory muscles.
Mixed: a combination of obstructive and central Apnea.

Daytime sleepiness and fatigue are the most common signs of sleep Apnea. Difficulty remaining awake during daytime activities, and automobile accidents are serious side effects of lack of restorative sleep at night. Often a sleeping partner is the witness who alerts a person to their sleep disturbance.

EFFECTIVE SLEEP AIDS

For those who have difficulty getting a good night’s sleep, there is help. Taking one of the following herbal supplements will help you to get that elusive 8 hours of shuteye that you’ve been craving.

ZMA
ZMA is a scientifically designed anabolic mineral formula containing Zinc, Monomethionine Aspartate, Magnesium Aspartate and vitamin B-6. As well as being an effective sleep aid ZMA, which is an all-natural product, has been clinically proven to significantly increase anabolic hormone levels and muscle strength in athletes. ZMA studies found that this mineral combination increases free testosterone levels and muscle strength in NCAA football players who showed 2.5 times greater muscle strength gains than a placebo group (5).

A German study on the effects of ZMA, relative to sleep disturbances, concluded that “chronic sleep deprivation causes a deficiency of intracellular magnesium (Mg) and decreased exercise tolerance” and that “decreased exercise tolerance observed in the sleep-deprived state could be improved by oral Mg administration” (6).

VALERIAN ROOT
Valerian Root has been used to treat sleep disturbances for well over 1000 years. Its ability to calm the nervous system, decrease stress and anxiety levels, and induce sleep has given valerian root a very good name. In fact, because it is herbal, valerian root is non-addictive and eliminates any “grogginess” that other over the counter or prescribed medications may evoke.

WHEN ALL ELSE FAILS
A sleep study (Polysomnography) may be the necessary route to take for those individuals who suffer extreme forms of sleep disturbances. This type of study has the participant spend a night in a closely monitored sleeping situation attached to ECG, EMG (shin and chin to determine movement), and respiratory devices to record a number of physiological parameters. How a person enters through the stages of sleep is recorded, as are the numbers of episodes where the patient wakes through the night.

A diagnosis of sleep Apnea is made depending on the severity of the waking episodes. Typically, a respiratory disturbance index (RDI) is used to determine the number of abnormal breathing episodes per hour of sleep. Twenty or more events is generally the point where a breathing apparatus is prescribed for the patient (7). The CPAP breathing machine involves a small mask and oxygen tank that is worn by the patient while he sleeps. It pushes air through the airway, providing non-obstructive means of breathing without cessation.

CONCLUSION
Sleep is an important aspect of the life cycle. Not only does it refresh the individual for upcoming daily tasks, but it also features in cellular reproduction, regeneration and recuperation. Without the necessary quota of quality deep sleep not only would you be a walking zombie in the weight room or on the field, but you would be increasing your risk of heart disease and cardiac ailments.

References:
1. R. Luboshitzky, P. Herer, M. Levi, Z. Shen-Orr and P. Lavie;
Journal of Andrology, Vol 20, Issue 6 731-737, Copyright © 1999 by The American Society of Andrology
2. SleepNet.com
3. Dinsdale, Katherine, Sleep Apnea; Adult Health Advisor, 2004: McKesson Corporation.
4. Healthy Resources and New Technology Publishing, Inc., http://www.healthyresources.com, http://www.newtechpub.com
5. Brilla, Lorrie, ACSM journal, Medicine and Science in Sports and Exercise, Vol. 31, No. 5, May 1999.
6. Tanabe K, et.al, Sports Medicine, Training and Rehabilitation Journal, November 1998.
7. Lyle D. Victor, American Academy of Family Physicians: Obstructive Sleep Apnea. November 15, 1999.

Coach Duane Swift