Sleeping too little? Supplements, meds and herbs that can help you sleep

Hello,
Today we look at some of the available options that can be used to help fall asleep; herbs, medication and supplements.

Not Enough Sleep: 7 Serious Health Risks
(source)
- Obesity
- Heart disease: People who choose not to get enough sleep or get eight hours but have a sleep disorder have more stress hormones in their bodies, a condition that’s
bad for the heart over the long run...
- Diabetes
- Headaches
- Depression ; The same brain chemicals involved in the sleep-wake cycle are also involved in mood and energy concentration. But scientists aren’t exactly sure how they
all work together.
- Lapses of attention/delayed reaction times:  Sleep deprivation has been linked to decreases in all types of neurologic functions. Students who don’t get enough sleep can do worse on tests.
Employees who skimp can be more irritable to their co-workers. And when they get behind the wheel to head home, the combination can be lethal.
Just like drinking and driving don’t mix, driving with less than optimal hours of sleep is also dangerous.
- Death; In a 2010 study published in Sleep, researchers from the University of Warwick in the U.K. found an association between early death and both too little and too much habitual sleep. (well, when you are constantly sick, you tend to die faster....)

Sleep Disorder Drugs (Hypnotic and Sedative Drugs)
(source)
These are obtained from the pharmacy with a valid prescription from a doctor. They are not recommended for long term use since they can be addictive and have serious withdrawal issues (including LACK OF SLEEP)
Are there differences among hypnotics?
There are a variety of hypnotics that are used for treating insomnia. The main difference among the various hypnotics is their half-life, that is, how long the drug is active in the body. The half-life determines the type and duration of hypnotic effects and the unwanted side effects. When hypnotic drugs have long half-lives, the drug itself or the chemicals that the body makes from the drug tend to accumulate with nightly use, and the accumulation can cause impairment of normal day-time functions involving thought and motor skills.
There also is a larger risk of interactions with other drugs due to a carry-over effect of the hypnotic drug. In contrast, when hypnotic drugs with short half- lives are taken, the drugs are cleared from the body before the next dose is
ingested or other drugs are taken, hence the carry-over effects are minimal or absent and do not affect thought and motor skills.

Examples of non-prescription sleep aids:
Unisom Nighttime Sleep-Aid
Dormin
Nytol
Simply Sleep
Sominex
Extra Strength Tylenol PM
Diphenhydramine hydrochloride
Excedrin P.M.

Prescription Medicines - Minor Tranquilizers and Sleeping Pills
Some minor tranquilizers (such as Valium and Xanax) and sleeping pills (such as Ambien and Sonata) are widely prescribed. But these medicines can cause problems such as memory loss, addiction , and loss of balance. In rare cases, people who use them have done things like drive or eat while they're still asleep. These medicines also can cause a serious allergic reaction. So it’s important to use them with caution. ( source) Use exactly as prescribed. They include:
Benzodiazepine Sleep Aids
Although all of the benzodiazepines are used for the treatment of insomnia, the first 5 in the list are used most commonly for sleep disorders.
Dalmane (Flurazepam)
Doral (Quazepam)
Halcion (Triazolam)
ProSom (Estazolam)
Restoril (Temazepam)
Klonopin (Clonazepam)
Ativan (Lorazepam)
Xanax (Alprazolam)

non-benzodiazepine,: These newer medications appear to have better safety profiles and less adverse effects. These medications are associated with a lower risk of abuse and dependence than the benzodiazepines;
Ambien (Zolpidem)
Sonata (Zaleplon)
Lunesta (Eszopiclone, formerly known as Estorra)

Melatonin Receptor Agonists (Rozerem) for Falling asleep
Rozerem may have an advantage over the other benzodiazepines and non-benzodiazepine classes for the following reasons:
-It specifically targets brain structures responsible for the sleep-wake cycle.
-It is the first and only prescription sleep medication that has shown no evidence of abuse, dependence, or withdrawal (as such it has not been designated as a controlled substance by the U.S. DEA).
-Rozerem is approved by the FDA to be prescribed for long-term use in adults.
-Rozerem has been shown to be safe in older adults, as well as those with mild-to-moderate chronic obstructive pulmonary disease (COPD) and mild-to-moderate sleep apnea.
(source)

Antidepressants as Sleep Aids
If the individual with chronic pain is also experiencing clinical depression, treating the depression with psychological treatment and an appropriate antidepressants (antidepressant medication), if indicated, may also help with the sleep disruption as well as other symptoms of depression.

The sedating antidepressants most commonly used to help
with sleep include
-Trazodone (Desyrel),
-Amitriptyline(Elavil), and
-Doxepin (Sinequan).

Benefits of these antidepressants include:
-They are non-addictive
-Added benefit of providing some analgesic benefit as compared to the hypnotic class of medications discussed previously (which have no pain relieving properties)
-Do not produce physical dependence or tolerance
-Generally have a low incidence of side effects, especially when used in low doses.

HERBS THAT HELP WITH INSOMNIA

Valerian ( Valeriana officinalis):
Valerian is really good for a racing, worried mind. It is used an hour or so before bedtime.
I’d avoid the tincture on this herb…valerian is wickedly stinky and unpleasant tasting). If you wake
in the night, you can take another four capsules. Valerian is a good sedative, but you won’t have any of the groggy side effects of a regular sedative.
A note on valerian: your body can get used to this
herb, so after three weeks, switch to one of the other
recommended herbs for a couple of weeks and go back to valerian after that.

California Poppy ( Eschscholzia californica ):
This is a great herb for insomnia due to restlessness and anxiety (and it’s safe and gentle enough for children). This herb not only helps you to fall asleep, it improves the quality of your sleep as well. You can couple this with valerian, if you find you need a stronger sedative. A tincture is the most powerful way to take this herb (any herb, really). Try 30-40 drops twice daily (the second
dose close to bedtime).

Passion Flower (Passiflora incarnata ):
Passion flower is wonderful for those who tend to wake frequentlythroughout the night. This, too, is safe for children and those with compromised health. It can be taken in large doses and for long periods of time. Try
30-60 drops of the tincture before bed. If you find that’s not enough, you can take that dose up to 4 times a day.

Hops (Humulus lupulus ):
Hops is a fast-acting nervine and sedative, good for anxiety, hysteria, digestion, and stress-related illness. This herb is completely safe for most of the population (although due to the natural steroids found in hops, pregnant women and children under two years of age should avoid it). Grab a tincture or tea and follow the package directions.
(source)

SUPPLEMENTS THAT HELP YOU SLEEP

5-HTP
A compound derived from the amino acid L-tryptophan, the supplement also is used to enhance mood and decrease appetite. Laurie Steelsmith, a licensed naturopathic physician, does not recommend 5-HTP
for those on antidepressant medications. Steelsmith says that 5-HTP acts as a precursor to serotonin, which is a neurotransmitter that is essential for a good night’s sleep.

MELATONIN
A hormone that regulates the normal sleep/wake cycle, “melatonin can be used in supplement form as an occasional sleep aid, and is especially effective against jet lag....

MAGNESIUM
Along with contributing to a good night’s sleep, this light, silvery metallic element is an oft-overlooked nutrient that helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate
blood sugar levels, and promotes normal blood pressure, according to the NIH.
Lack of magnesium inhibits nerve cell communication, which leads to cell excitability. The result: a stressed and nervous person. Several older studies show that magnesium can improve sleep quality and reduce nocturnal awakenings.

THEANINE
An amino acid derivative found in green tea, theanine has long been known to trigger the release in the brain of gamma-aminobutyric acid, or GABA. GABA activates the major calming neurotransmitters, promoting
relaxation and reducing anxiety, but the body has difficulty absorbing supplements containing synthesized GABA. That's why experts recommend theanine, which the body can easily absorb and, ultimately, use to boost levels of GABA. It's not recommended doses above 600mg without physician oversight.

Most of these herbs and supplements can be accessed in you local health store or pharmacy.

Sleep tight!!
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Not sleeping? Let's talk melatonin supplements

Hello again,
Today we peek at sleeping problem and how melatonin supplement can help.

Melatonin is a hormone, also known as N -acetyl-5-methoxytryptamine, It is a naturally occurring compound found in humans, animals, microbes and plants.
It is intimately involved in regulating the sleeping and waking cycles. It is sometimes prescribed by doctors for patients with sleep problems. However, in some cases it is not suitable. (source).

In humans as with all mammals, your biological clock resides in the suprachiasmatic nucleus of your brain (SCN), which is part of your hypothalamus. Based on signals of light and darkness, your SCN tells your pineal gland when it’s time to secrete melatonin. (ie when it gets dark, your brain is triggered by melatonin to sleep).
When you turn on a light at night , you immediately send your brain misinformation about the light-dark cycle. The only thing your brain interprets light to be is day. Believing daytime has arrived, your biological clock instructs your pineal gland to immediately cease its production of melatonin.
Whether you have the light on for an hour or for just a second, the effect is the same — and your melatonin pump doesn’t turn back on when you flip the light back off. (source).
When this happens over and over, you lose your sleep cycle and cannot fall asleep when you should, sleeps comes early morning and by work time, you are still groggy and not yet rested.
There are also other issues that disrupt the sleep cycle.
- Undiagnosed GERD (gastroesophageal reflux disorder )- often find the nights difficult. Once they're lying down, the acid can back into the esophagus, causing heartburn and pain. Some try to sleep propped up on pillows to cope.
- Medicine, Vitamins, and Supplements; Vitamins B6 or B12 can give people vivid dreams, and that can wake peopleup, It's much better to use those in the morning. If you're having chronic sleep problems, go to your doctor with a list of all the medicines, vitamins, and supplements that you use. Ask if any of them could
be causing your sleep problems. If possible, take most of your meds during the day.
- Pain - Even Mild Pain; Pain signals sent out by your body can fragment your sleep, reducing the
amount of time you spend in deep, restorative sleep. You might not wake up, but your sleep will be less restful.
- Being Exhausted - as Opposed to Sleepy; Regardless of how worn out you feel, always take some time to unwind.
Don't rush to bed after a stressful day,". Instead, spend some time sitting quietly first. It could save you lots of tossing and turning later.
- Depression and other depression related disorders;

Why is melatonin used as a dietary supplement?
Melatonin supplements are sometimes used to treat jet lag or sleep problems (insomnia ). Scientists are also looking at other good uses for melatonin, such as:
-Treating seasonal affective disorder (SAD).
-Helping to control sleep patterns for people who work night shifts.
-Preventing or reducing problems with sleeping and confusion after surgery.
-Reducing chronic cluster headaches.

Melatonin does have side effects. But they will go away when you stop taking the supplement. Side effects may include:
-Sleepiness.
-Lower body temperature.
-Vivid dreams.
-Morning grogginess.
-Small changes in blood pressure .
During health exams, tell your doctor if you are taking melatonin. And tell your doctor if you are having trouble sleeping (insomnia), because it may be related to a medical problem.
In adults, melatonin is taken in doses from 0.2 mg to 20.0 mg, based on the reason for its use. The right dose varies widely from one person to another. Talk to your doctor to learn the right dosage and to find out if melatonin is right
for you.
(source)
You can use it for two weeks to a month, by then your sleep pattern will have been restored.

The Massive Health Benefits of Melatonin
The hormone melatonin produces a number of health benefits in terms of your immune system . It’s a powerful antioxidant and free radical scavenger that helps combat inflammation . In fact, melatonin is so integral to your immune system that a lack of it causes your thymus
gland, a key component of your immune system, to atrophy. Melatonin may even have a role in slowing the aging of your brain.
In addition to helping you fall asleep and bestowing a feeling of overall comfort and well being, melatonin has proven to have an impressive array of anti-cancer benefits. Melatonin inhibits the proliferation of a
wide range of cancer cell types, as well as triggering cancer cell apoptosis (self destruction). The hormone also interferes with the new blood supply tumors require for their rapid growth. Melatonin can boost efficacy and decrease the toxicity of cancer chemotherapy. (source).

You can access melatonin in your pharmacy or health store. You can get it without needing a prescription, but you need to be careful if you are on medication for other health issues.

Sweet dreams!!!
This is Serenity!!

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BULKING UP AND BODY BUILDING: Muscle regeneration and the role proteins play

Hi again,
Quite often I get questions about bulking up and muscle building. This also includes questions regarding mass gainer supplements, creatine, testosterone products and synthetic anabolic steroids. All these and you throw in exercise... it can be quite confusing for someone who is starting off or has tried to bulk up unsuccessfully.

To start, I highly discourage against synthetic anabolic steroids, unless prescribed by your physician.
Mass gainer supplements are usually the most effective alongside creatine (although some mass gainers already have creatine in the formulas). Most mass gainers are usually a complex of carbohydrates, protein, vitamin and minerals and sometimes creatine. These are usually in powder/shake form. Some come in tablets, and are mostly vitamin and mineral complexes. These are usually very effective when combined with a good source of protein.

where proteins and muscle regeneration comes in...
Whenever we engage in exercise or strenuous work, the skeletal muscle tissues get strained and injured (microscopic tearing). This is why we feel sore. But as the activity continues, the skeletal muscle (the ones in limbs, abs, neck etc) start to rebuild and become bigger so as to accommodate the extra strain.  This is where muscle regeneration comes in.
Muscle regeneration is the process by which damaged skeletal, smooth or cardiac (heart)  muscle undergoes biological repair and formation of new muscle in response to death (necrosis) or injury of muscle cells. The success of the regenerative process depends upon the extent of the initial damage and many intrinsic and environmental factors.
Key cellular events required for regeneration include;
-inflammation ( Inflammation is a process by which the body's white blood cells and
chemicals protect us from infection with foreign substances, such as bacteria and viruses....source. Inflammation is essential to remove necrotic tissue and initiate myogenesis.)
-revascularization (the restoration of the blood circulation of an organ or area, achieved by unblocking obstructed or disrupted blood vessels or by surgically implanting....source)
-replacements
-innervation ( the distribution or supply of nerves to a part.....source)
in addition to
-myogenesis where new muscle is formed. In mammals, new muscle formation is generally excellent for skeletal muscle but poor for cardiac muscle....(source).
Skeletal muscle has an excellent capacity for regeneration. The major source of myogenic precursor (stem) cells is still considered to be the satellite cell, although other cells lying outside the myofibre may contribute to myogenesis.
But why does a muscle cell grow and how does it grow?
What is Muscular Hypertrophy?
Muscular hypertrophy is an increase in muscle mass and cross-sectional area. The increase in dimension is due to an increase in the size (not
length) of individual muscle fibers...
Skeletal muscle has two basic functions: to contract to cause body movement and to provide stability for body posture. Each skeletal
muscle must be able to contract with different levels of tension to perform these functions. Progressive overload ...applies levels of stress to skeletal muscle, making it adapt by generating comparable amounts of tension. The muscle is able to adapt by increasing the size and amount of contractile proteins, which
comprise the myofibrils within each muscle fiber, leading to an increase in the size of the individual muscle fibers and their consequent force production.

Satellite Cells
Satellite cells function to facilitate growth, maintenance and repair of damaged skeletal (not cardiac) muscle tissue. Trauma to the muscle activates the satellite cells.
(These cells are termed satellite cells because they are located on the outer surface of the muscle fiber..... Satellite cells have one nucleus, with constitutes most of the cell volume.)
Usually these cells are dormant, but they become activated when the muscle fiber receives any form of trauma, damage or injury, such as from resistance training overload. The satellite cells then proliferate or multiply, and the daughter cells are drawn to the damaged muscle site.
They then fuse to the existing muscle fiber, donating their nuclei to the fiber, which helps to regenerate the muscle fiber.
It is important to emphasize the point that this process is not creating more skeletal muscle fibers (in humans), but increasing the size and number of contractile proteins (actin and myosin) within the muscle fiber.
(source)
Myogenesis is where the body manufactures new muscle fibres. Both factors affect bulking.
Proteins and amino acids are necessary for these processes to occur, by providing building blocks and precursors to the synthesis processes.
There is more on protein, its sources and functions and the various amino acids in the body building process.

Stay fit!!
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Left to tell: (Book review) a story of a survivor

So, I came across this review about a book based on the harrowing tales of the Rwanda genocide  20 years ago.
From the review, I can tell how horrific ethnic red lines can be; the citizens all spoke one language and the only way to differenciate the tribes was a stamp on the ID, and the madness that consumes the country for 91 days is just undescribable!!
And in the end, the lady FORGAVE the men that slaughtered her family; she looked at one in the eyes and said "I forgive you..."
I am getting myself the book, more details are in the original review blog, and also at Sarit centre, Westlands Nairobi.
We have 42+ ethnic tribes in Kenya.. My main prayer for the nation has always been SANITY, unity and love!!!

This is Serenity!!

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(STOLEN) you don't owe ANYONE an explanation

So, here is a blog entry from an author on the net (Lifehack)
The main point is that you owe no one an explanation for being who you are (well, except God, though for the super power He is, HE seems the best person to ever be exposed to.....)

Anyway, here goes the 15 things you should never apologize for 

http://www.lifehack.org/articles/communication/15-things-you-dont-owe-anyone-all-though-you-think-you.html

Take care!! 

This is Serenity!!

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THE SYNDROME OF FUNCTIONAL DYSAUTONOMIA

Dysautonomia is a dysfunction of the autonomic nervous system (ANS). A lack of diagnosis can be exhausting, disheartening, and frustrating, only increasing the severity of symptoms and disability.
The brain, operating as a computer, coordinates energy metabolism in all organs, modulating the organisms' response to stress which results in a
complex mixture of sympathetic, parasympathetic and endocrine drive governing behavior and host resistance.
It is postulated that automatic activity in health maintains a balanced state of autonomic neurotransmission with behavioral responses varying according to the physiologic state of either sympathetic or parasympathetic dominance.
A lack of diagnosis can be exhausting, disheartening, and frustrating, only increasing the severity of symptoms and disability.
The sympathetic system is defined as an action system which uses energy (fight or flight, stress moderator, disease fighting system), and the
parasympathetic system is the opposing or balancing force (rest, digestion, cell/body growth).
Autonomic disorders commonly cause dizziness or light-headedness due to an excessive decrease in blood pressure when a person stands (orthostatic hypotension). People may sweat less or not at all and thus become intolerant of heat. The eyes and mouth may be dry. After eating, a person with an autonomic disorder may feel prematurely full or even vomit because the stomach empties very slowly (gastroparesis). Some people pass urine
involuntarily (urinary incontinence), often because the bladder is overactive.
Other people have difficulty emptying the bladder (urine retention) because the bladder is under active.
Constipation may occur, or control of bowel
movements may be lost. The pupils may not dilate and narrow (constrict) as light changes.

Other symptoms include:
*Altered vision (blurred, "white outs", "black outs")
* Dizziness
* Heart palpitations
* Fatigue
* Headache
* Exercise intolerance (frequently post-exercise malaise)
* Tremulousness
* Nausea
* Difficulty breathing or swallowing
*Difficulty with digestion
* Muscle pain
* Neurocognitive deficits (confusion, lack of concentration, forgetfulness, etc)
* Sweating
* Sleep problems
* Pallor
* Heat intolerance
* Fainting
* Other vasomotor (blood vessel)symptoms

Stay healthy but don't forget to live life.
This is Serenity!!

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YOUR MIND IS YOUR GREATEST ASSET - PROTECT IT

Many times, we settle our accounts, assess our wealth and take stock of our assets. But there is one major asset that we all ignore: The mind.
With intact minds we are able to live full lives. Will a little brilliance, we are able to innovate and raise our game and so increase our financial assets.
Lose your mind for one day, and you lose your life. Literally. When your sanity is in question, a lot in your life becomes questionable, even when you are very sure that your sanity is intact; depressed maybe but not senile.
With our ever-judging society, a little stress is enough to have you labelled, and some of your actions questioned. We all know the ... "..don't mess with her, she's undergoing a lot of stress and may download it on you..." (which is true, valid and proven, stress erases our best behaviours).
An unstable mind is a very horrible undoing. You lose the right to be yourself. You lose happiness. You lose power of attorney over your own wealth, and the wolves will eat you alive at that time. You lose the power to take care of your own loved ones. If someone goes to a court of law and establishes that you are of unstable mind, you lose whatever right or say you had over your own estate. It is that bad.

BUT WE ARE TALKING ABOUT SAFEGUARDING THIS ASSET...
Repeated stressors can lead to a more lingering condition where the person is depressed. Stressors can include anything from physical injury, emotional stress, stressful family and work environments, wrong friends (yep..), disease, money and so much more.
Depression is sort of long term, but can be managed with or without medication. Depression is also thought to be genetically linked so it may "run" in families.
Long term and aggressive depression may finally catch up with your body and some chronic and lifelong conditions may spring up. These include, but are not limited to ;
- diabetes
- hypertension
- fibromyalgia
- schizophrenia
- peptic ulcers
- chronic fatigue syndrome
- chronic migraines
- other forms of functional dysautonomia

PLEASE NOTE; These conditions are not solely brought by stress and depression, but a history of chronic stress is a factor, and your doctor will tell you this.

There are many ways we can use to stave off stress, but life being life, we cannot entirely do this. Our minds and bodies are designed to cope in one way or another, and we are also required to put in a little effort. This includes;
- have a good relationship with God
- exercise
- surround yourself with positive people
- read positive literature
- strive to control yourself in stressful conditions
- have an outlet (sport/hobby/friends/journal); just don't let everything pile up.
- avoid negative environments and people
- avoid negative relationships (personal/financial/friendships..)
- if you are in negative environments and cannot leave yet, surround yourself with positivity (music/images/people)
- take time off and just relax
- NEVER PUNISH YOURSELF FOR MAKING DECISIONS WHICH SEEMED RIGHT even if they were wrong. We all make mistakes and will make them till we die.
- APPRECIATE YOURSELF; GOD LOVES YOU, thats a good starter...

All in all, take care of your mind. Whatever else your mind has helped you achieve, you will then enjoy it. 

Take care.

 This is Serenity!!!

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