By Nancy Carballo

Diet and exercise are at the forefront of health concerns for most Americans these days, but what about the basic need to sleep? Millions of people suffer from sleep disorders in varying degrees and forms. Often, these individuals are misdiagnosed or their sleep habits are simply not considered when interviewed by physicians. Trends encountered by nutritionist Monika Woolsey, who specializes in sleep disorders, are of primary importance. Her findings over the last few years through patient care point to the same conclusions found in current medical research. A variety of current major illnesses such as heart disease, diabetes, high blood pressure, obesity, and infertility can all be linked directly to poor sleep hygiene, particularly among underserved populations.

Though changes in sleep patterns are a typical aspect of human aging, adults require an average of 7-8 hours of sleep nightly. Normal sleep consists of 75-80% NREM sleep and 20-25% REM sleep, with alternating cycles occurring every 90 minutes for a total of 4 to 6 cycles per sleep episode. While both NREM and REM sleep are marked by increased parasympathetic activity, it may be surprising to learn that REM sleep contains intermittent spikes in sympathetic activity. Clearly, our bodies are engaged in pertinent homeostatic processes through the act of sleep.

A decline in health due to sleep deprivation is prevalent among underserved populations, many of which engage in night shift work. A report by the Centre for Study and Treatment of Circadian Rhythms found multiple associations between poor sleep hygiene among night shift workers and various diseases; including CVD, GID, insulin resistance syndrome, infertility, and cancer risk. Because our eyes function as photoreceptors, night shift work significantly deprives individuals of the patterns of light and darkness needed to synchronize the circadian pacemaker in the hypothalamus. This imbalance in the sleep/wake cycle prevents the body from completing regenerative processes that use serotonin (5-HT) to achieve optimum homeostatic balance through nighttime repose.

US ethnic and socioeconomic disparities also lead to the same findings of poor sleep hygiene among the underserved. Though not fully understood because more studies are needed, racial differences do account for variable incidences of high risk exposure to hazards at the workplace, which lead to greater risk of mortality, heart disease, cancer, and diabetes. The fact is that a disproportionate population of minorities are exposed to noxious environments simply because underserved minorities tend to work in what are considered the less-desirable jobs. Moreover, a NHIS statistical study found that individuals who live in a city or more-populated environment show a higher frequency of short sleep time when compared to individuals who live in rural or non-metropolitan areas. This is a prime example of how “light pollution” adversely affects the working class, according to Registered Dietician Monika Woolsey.

Melatonin, which she calls the “brain’s scrubbing bubble,” is our brain’s most powerful antioxidant against the day’s high activity of glucose metabolism. This process essentially leaves the brain oxidatively stressed. Given the ever-increasing pace of American work-ethic and barrage of electronic access, it is no wonder that grocery stores overflow with caffeine quick fixes like “energy drinks.” But this is like sweeping dirt under the rug. Monika Woolsey says, “Test Track simulations used to gauge driving performances shows that there are no major distinctions between individuals who are sleep-deprived to those who drive drunk.” Fortunately, corporate psychology is one area that may be changing the current debilitating patterns in sleep hygiene. Challenging the popular notion that rest is a synonym for laziness, corporations are now increasingly offering nap rooms to their employees who can benefit from quick cat naps at work.

Author of After the Diet, Monika Woolsey gives sleep hygiene considerable thought when examining her patients. Neurophysiological studies have shown that incoming signals are interrupted in the thalamus, so that the cerebral cortex never receives them. Because no one can force themselves to sleep, she suggests finding healthy ways that “increase the odds of getting there.”

TIPS FOR BETTER SLEEP HYGIENE:

•    Over-the-counter MELATONIN
•    NATURAL FOODS rich in melatonin include cherries, almonds, walnuts, oatmeal, and red fruits in general
•    Daily SUNLIGHT for about 20 minutes maximum (to avoid skin cancer)
•    A DAILY ROUTINE to let your body know it will eventually be time to sleep: change clothes right after work; drink herbal tea; or take a hot bath right before bedtime
•    EXERCISE helps, but decide if morning, afternoon, or evenings work best
•    MASSAGES increase serotonin production, and therefore melatonin production
•    AVOID coffee, chocolate, black or green tea, alcohol including wine, noise and light sources, extreme temperatures, and large meals before bedtime
•    Also avoid work or family CONFLICTS, including calls and emails, right before bedtime

SOURCES

James, Francine O., PhD et al. Circadian Rhythms of Melatonin, Cortisol, and Clock Gene Expression During Simulated Night Shift Work. Sleep 2007; 20: 1427-1436.

Lee-Chion, Teofilo, MD. Sleep: A Comprehensive Handbook. Wiley-Liss, Hoboken, NJ, 2006.

Sookian, Silvia, MD, PhD, et al. Serotonin and Serotonin Transporter Gene Variant in Rotating Shift Workers. Sleep 2007; 30: 1049-1053.

Woolsey, Monika, RD. Interview. July 13, 2007.

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Tags: sleep deprivation, sleep disorders, sleep hygene