Do You Have The High Cortisol or Low Serotonin Type of Sleep Disruption? You Could Have Both!

How Sleep Impacts Our Hormones, Appetite and Body Composition and How to Fix the Hormonal Imbalances that Cause Sleep Disturbance

Clearly, the majority of us fail to make sleep a top priority. But women are especially guilty of putting sleep on the back burner, as evidenced by a National Sleep Foundation Poll, which focused only on the sleep habits of women. Half those polled reported that sleep and exercise are the first activities they sacrifice when they are pressed for time. The same percentage admitted they reach for foods high in sugar or carbohydrates when they feel sleepy during the day. And the cycle of weight gain continues…

This poll provides incredible insight into women’s health, since the findings reveal women are not only sleep deprived or experiencing sleep disorders, but they are also carrying around excess weight. In fact, more than half the women surveyed were either overweight or obese. Women who reported experiencing sleep problems nightly were significantly more likely to be classified as obese, compared to women who experienced sleep problems only a few nights a month.

A sleep schedule is vital to any weight-loss plan. Too much or too little shuteye can add extra pounds, according to Wake Forest University researchers who tracked study participants for five years. In the under-40 age group, please who slept five hours or less each night gained nearly two-and-a-half times as much abdominal fat as those who logged six to seven hours. At the same time, those who slept eight hours or longer added nearly twice as much belly fat as the six-to-seven hour group. People with sleep deficits tend to eat more and use less energy because they’re tired, while those who sleep too many hours a night may be less active.

Another study published in the International Journal of Obesity demonstrated a link between the length of time of shift work and abdominal fat. The conclusion was that chronic sleep deprivation could result in an increased risk of cardiovascular disease. The effects of sleep deprivation are similar to those seen in normal aging; therefore, sleep debt may increase the severity of age-related chronic disorders such as weight gain, elevated cholesterol or triglyceride levels and, eventually, diabetes and/or heart disease. So which comes first? Improper sleep or weight gain?

Take The Sleep Deprivation Test

Hectic schedules. Bigger workloads. More hours in front of the computer and TV. There are more reasons why we lack sleep than there are hours in a day. Along with managing stress, ensuring you routinely get a good night’s rest is the most important factor for restoring hormonal balance. Great quality sleep is absolutely vital for fat-loss success. If you’ve failed at dieting before, chances are insufficient or improper sleep was a contributing factor.

According to recent statistics, sleep deprivation affects more than 70 million Americans. In fact, we’re spending $24 billion a year just trying to fall asleep. But that’s still only a fraction of the $100 billion we spend annually in our attempts to lose weight.

Ask yourself the following questions:

Do you fall asleep as soon as your head hits the pillow?

Do you rely on an alarm to wake you up?

Do you feel tired during the day?

Do you tend to sleep more on the weekends?

If you answered yes to all of the above, you are probably sleep deprived and experiencing hormonal imbalances because of it.

The Hormones Of Sleep:

The right amount of quality sleep actually helps you to lose weight by influencing the hormones that control your appetite, increase your metabolism and reduce your stress levels. The better you sleep, the less your stress; the less your stress, the better your brain power, appetite control and body composition.

1.Melatonin: Melatonin is released from the pineal gland and regulates your natural 24-hour body clock. Melatonin normally increases after darkness falls, making us feel drowsy. Acting as a hormone, melatonin influences nervous system function as well as the endocrine and immune systems. Its production typically peaks between 1 and 3 a.m., while you are asleep in the dark. Exposure to even small amounts of light (from, say, your digital alarm clock) or to electromagnetic radiation (from alarm clocks, TVs, heating pads or electric blankets) disrupts this process. Your melatonin production can also be compromised if you regularly take aspirin or ibuprofen, consume caffeinated products, drink alcohol or smoke.

2.Growth Hormone: Once melatonin is released, it causes your body to cool down and sink into deeper sleep, which is when growth hormone is released. At this point, more cell reproduction takes place and protein breakdown slows substantially. Essentially, your body rebuilds itself during deep sleep, especially your bones and skin and muscle cells. Since proteins are the building blocks needed for cell growth and for repair from the damaging effects of factors such as stress and ultraviolet rays, deep sleep may truly be “beauty sleep.”

3.Serotonin: When melatonin goes up, serotonin goes down. The most common example of this is that melatonin levels rise in the winter when we have less sunlight exposure. The correlative drop in serotonin is thought to be one of the main causes of seasonal depression, also known as seasonal affective disorder (SAD). Increased carbohydrate cravings and weight gain are com- mon symptoms of SAD. Eating more carbs in turn causes the body to step up its production of serotonin. This technique can be an effective way to keep negative moods at bay, as long as it is used in moderation. This is the reason why I recommend avoiding starchy carb–free diets, especially in the winter. There is an interesting connection between serotonin and your sleep – it is at it’s lowest level and practically non-existent during sleep, yet if we do not have enough serotonin during the day, we don’t sleep well at night. This is a major reason why sleep disruption and insomnia is often associated with depression and anxiety.

Low Serotonin Causes: Anxious Depressed Sleep Disrupted Type (Early Morning Waking ie. Around 4:30 – 6:00 am not matter how later you’ve gone to bed)

4.Cortisol: A recent study published in The Lancet also showed sleep deprivation causes stress hormones to rise in the evening and heightens the stress response during waking hours. Meanwhile, another study published in the Journal of Endocrinology and Metabolism in 2001 was one of the first to show that chronic insomnia leads to high cortisol and hyperactivity of our stress response pathway in the brain.

As you know, high cortisol fuels appetite and increases our cravings, particularly for sugary and carb-laden treats, even when we have eaten enough. Overeating calorie-rich, nutrient-poor foodstuffs then causes our blood sugar to spike, our insulin to soar and, eventually, more unwanted fat to collect around the abdomen. Not only does poor sleep pack on pounds, but good sleep actually helps you to lose weight by influencing the hormones that control your appetite and increase your metabolism.

High Cortisol causes: Stressed Mind Sleep Disrupted Type (Problems Falling Asleep and Waking Between 2:00 – 4:00 am)

Sleep Solutions for All Sleep Types:

Sleep is an absolutely fascinating innate function that depends on the intricate interplay of environmental signals and various structures and chemicals within our body, beginning with the hypothalamus gland. The hypothalamus regulates our internal clock, also known as the circadian rhythm, which dictates our natural sleep-wake cycle. This gland gathers information about body temperature and light exposure to influence our normal sleep habits and hormone-release patterns. Body temperature is directly linked to our level of wakefulness arousal—believe it or not, the warmer we are, the more alert we become.

So – think coolness, total darkness, the right time, peacefulness, decluttering and about being naked for your sleep. Getting first morning natural sunlight in your eyes is also essential for healthy sleep patterns.

After many years of doing things the same old way, many of us tend to develop and grow accustomed to poor sleep habits. As with any bad habit, we must break the cycle by literally retraining our body and mind to sleep again. Whether you have problems falling asleep, wake up frequently throughout the night, wake too early or simply experience poor-quality sleep overall, implement as many of these lifestyle modifications as possible. If your sleep disruption is severe or chronic, you may also want to begin using one or more of the natural sleep aids I have suggested as the next step.

Avoid stimulating activities before bed, such as using the computer. Computer use in the evening raises dopamine and noradrenalin, our brain-stimulating hormones that should naturally be higher during the daytime. In the evening, engage in calming activities such as reading or meditation, which make you more serotonin dominant. Choose relaxing reading materials that have nothing to do with your work or career. Stop all your work-related activities at least 2 hours before bed. Allow yourself some downtime. Watching television can also be too stimulating for some people; if you suspect this is true for you, break your bedtime TV habit!

Develop a calming bedtime routine. Breaking bad habits often requires cultivating good ones. Reading something spiritual or listening to soft music can become cues that help train your body and mind to relax. Choose your nighttime reading carefully—if it’s too enticing, you may stay up too late reading; if it’s upsetting or emotional, you may find falling asleep more difficult. Select books, music or other soothing stimuli that make you feel good and help take your mind off the stresses of daily life.

Avoid caffeine after midday. Caffeine may be metabolized at different rates in different people. A dose of caffeine usually takes 15 to 30 minutes to take effect and lasts for 4 to 5 hours. In some people, it may last much longer, making caffeine use in the afternoon a bad idea. If you must have caffeine, limit it to small amounts in the morning only. Caffeine may also negatively affect the natural release cycle of cortisol, which is generally highest in the morning and lowest in the evening. Cortisol release rises slightly at 2 a.m. and 4 a.m., then hits its peak around 6 a.m. If this pattern is disrupted, you may awaken at these times and find you are unable to fall back asleep.

Avoid bedtime snacks that are high in sugar or simple carbohydrates. Carbohydrate-rich snacks such as breads, cereals, muffins, cookies or other baked goods prompt a short-term spike in blood sugar, followed by a sugar crash later on. When blood sugar drops, adrenalin, glucagon, cortisol and growth hormone are released to regulate blood glucose levels. These hormones can stimulate the brain, causing you to awaken and possibly stay awake. Try to avoid eating for at least 2 hours before going to bed. If you do need to eat something, reach for a protein-rich, high-fibre snack such a scoop of protein powder with a fibre supplement in water. Protein provides a source of the amino acid tryptophan and has been shown to aid muscle mass when taken before bed. The body converts tryptophan to serotonin and melatonin, hormones that are important for sleep.

All sleep imbalances will benefit from replacing melatonin and growth hormone as these are imbalanced with any type of sleep deprivation or disorder:

Melatonin: Melatonin decreases as we age, as well as during times of stress and depression. New research shows it may also be useful for reducing high blood pressure. Supplements are usually only effective for insomnia in people younger than 45 to 50 when melatonin levels are low. A favourite choice for all cases of sleep disruption and essential for shift workers.

Take 0.5 to 3 mg at bedtime Be sure to purchase melatonin in sublingual form like Clear zzz’s for ready absorption and if you feel groggy in the morning take it earlier or at a lower dose.

Growth Hormone Support: The amino acid precursors to GH are arginine, lysine, ornithine and glutamine. Supplements of these amino acids taken together before bed or after exercise may be useful to support GH production. Select an amino acid powder combination, or something called BCAA’s or aim for the following dosages mixed in your water that you use to swallow your magnesium at bedtime:

L-glutamine: 2 to 5000mg; L-lysine: 1 to 2000 mg; L-glycine: 1000 to 3000mg or BCAA’s in Clear Recovery, which in addition to L-glutamine and BCAA’s, also includes 5 mg of creatine that is excellent for mood, longevity , energy and brain health.

Understand that finding the right sleep remedy for you may be a trial-and-error process. You may also wish to combine a few products to create the perfect “sleep cocktail” for your needs, including a selection for your specific sleep type:

Low Serotonin/Anxious Depressed Sleep Disrupted Type (Early Morning Waking ie. 4:30 - 5:30 am):

Clear Mood – Serotonin Support: A favourite choice for depression, anxiety, eating disorders and conditions associated with pain. A derivative of tryptophan and also used to create serotonin, 5-HTP has been found to be more effective in sleep loss related to depression, anxiety and fibromyalgia than tryptophan. 5-HTP appears to increase REM sleep. It also decreases the amount of time required to fall asleep, as well as the number of nighttime awakenings.Take 50 to 400 mg a day, divided into doses throughout the day and/or before bed.

High Cortisol/Stressed Mind Sleep Disrupted Type (Problems Falling Asleep and Waking Between 2:00 – 4:00 am):

Clear Balance – Cortisol Balancing Formula: A favourite choice for all types of stress, depression and anxiety A mixture of the herbal extracts Magnolia officinalis and Phellodendron amurense, Relora is medically proven to reduce stress and anxiety. This natural sleep aid is my favourite choice for those who tend to wake up throughout the night, for highly stressed individuals and for menopausal women with hot flashes that cause sleep disruption. It can significantly reduce cortisol and it raises DHEA within only two weeks of use.

In a study published by University of Mississippi professor Dr. Walter Chamblis in the Journal of Psychopharmacology, 78 per cent of participants reported greater feelings of relaxation and well-being when taking Relora. Seventy-four per cent said they experienced better sleep when using the supplement.

Relora can be used to prevent the health conditions associated with stress, including poor immunity, high blood pressure, insomnia, sleep disruption, loss of vitality and weight gain, especially in relation to metabolic syndrome.

Take two 250 mg capsules at bedtime and one upon rising. It is best taken without food. I find the most effective formula contains a mixture of B vitamins and folic acid as well.