Lack
of sleep and inability to sleep well is not always a problem of
physical health. Sometimes it is a problem of character. If a person
is peaceful, harmonious, hardworking, on a good diet, and works and
lives in a good environment, he or she most likely will sleep easily
when the time comes to go to sleep.
On
the other hand, if one is
perpetually entering strife, the
extraordinary brain activity resulting from strife may disturb the
ability to sleep. If one is preoccupied negatively with another person
(a rival, an enemy, a threat) or desire for vengeance, etc. the
extraordinary brain activity derived from disharmony may affect his or
her ability to sleep. Our psychosomatic status (mind-body status)
influences are disposition to sleep. The conditions of fright, fight,
and flight are the classic description of the effects of an adrenaline
surge. Adrenaline is a natural hormone and nerve transmitter substance
that keeps us alert and wakeful. Normally at night, adrenaline
routinely drops and a hormone called serotonin rises. Another hormone
called melatonin is released. The nocturnal hormones serotonin and
melatonin are important for good sleep and over activity of adrenergic
mechanisms can disturb their function. If you find yourself lacking
sleep or losing sleep over problems, you may not need to go to your
doctor. You may need to make a retreat. Take some time off, unburden
your emotions, overcome your experiences, and brave up to face life
normally.
Hard
work predisposes our bodies to rest for recovery. At the end of each
day, the internal wear and tear of our bodies switches us into a mode
for sleep. A good night’s rest is often the reward of a good day’s
work.
The
components of the foods and drinks that we consume can affect our brain
activity to cause either wakefulness or somnolence. Caffeine is found
in cola nut, tea, coffee, and cola drinks such as coke and pepsi.
Individuals vary in the amount of caffeine that would prevent them from
sleeping at night. The variability depends on our genetic make-up and
on our personal caffeine consumption habits.
A
number of chemicals have a similar effect to adrenaline or caffeine by
increasing wakefulness. These include tyramine, tyrosine, and dopamine.
Aged cheese and processed or smoked meats contain tyramine. Milk
chocolate contains some tyrosine which is converted to dopamine within
our bodies. Fermented soy source contains tyramine. Energy drinks
often contain caffeine and taurine, a chemical that increases alertness
as well as heart rate and blood pressure.
Other
chemicals such as tryptophan and serotonin can promote sleep.
Tryptophan is converted to serotonin inside the body. Dark chocolate
contains some serotonin. Turkey may have a significant amount of
tryptophan. Some people think this is why we feel sleepy after seasonal
festivities. Cherries naturally contain melatonin. Almonds contain
tryptophan and magnesium both of which promote relaxation. Bananas
contain magnesium and potassium that help relaxation of muscles and
nerves. Tryptophan supplements are available for people who need to
sleep better.
Herbal teas containing chamomile, passion flower hops, lemon balm, or ginseng may be helpful for some people to sleep well.
A
good, satiating meal is sedative for most people although overeating
can create discomfort and inability to fall asleep. Most people would
start nodding if they sit or relax a few minutes after lunch or dinner.
This is believed to be related to circulatory changes; blood flow to
the digestive areas increasing and blood flow to the head decreasing.
On the other hand, starvation may cause painful hunger pangs that keep a
person awake, a torture. Children should not be punished with “no
dinner” as this can leave some psychic damage.
To
sleep well we do need to control out environment for greater comfort.
The temperature, noise level, and light in our environment may affect
how soon we fall asleep. People who sometimes have to sleep under
environmental discomforts may eventually adapt and begin to sleep under
those conditions. However for chronic insomniacs, environmental changes
may be necessary to help the patient.
-Dr.
’Bola John is a biomedical scientist based in Nigeria and in the USA.
For any comments or questions on this column, please Email
bolajohnwritings@yahoo.com or call 07028338910
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