Sleep and Aging

Sleep Disturbances  ⁃ blood sugar drops during sleep trigger cortisol spikes 

 ⁃ high glycemic volatility due to obesity and insulin resistance.

 ⁃ Need a low glycemic load diet – keep blood sugar levels consistent.
Poor sleep:

 ⁃ Body doesn’t repair itself.

 ⁃ Cannot detox body and brain.

 ⁃ Affects metabolism.

 ⁃ Affects pain tolerance and mood issues and depression and anxiety.
 ⁃ 5 HTP

 ⁃ Melatonin 

 ⁃ L – Theanine ( great for kids)- gets across the blood brain barrier – 100-200 mg 

 ⁃ Pharma GABA ( activates parasympathetic tone- relaxation response)

    GABA – slows down the brain!

 

Sleep aids – too many side effects and complications.
Sleep – wake cycle disorders 
Take:

 ⁃ 1-3 mg melatonin at night

 ⁃ 1-3 mg vitamin B 12 in am ( shuts down daytime secretion of melatonin during daytime )

 ⁃ Want to store up melatonin so it’s higher at night !
Stage 3-4 body benefits from growth hormone and where body repairs itself 

REM sleep – where brain repairs itself and where short term memory is archived.
Sleep critical to athletic performance. 

So is time between hard training sessions. Both of these are inter-dependent 
Recovery involves:

Sleep 

Reduced stress – cortisol 

Nutrition
Good sleep and high intensity exercise builds growth hormone levels as you stimulate your pituitary ( endocrine system)
 ⁃ Cortisol is catabolic and is increased when stressed and during poor sleep.

 ⁃ Testosterone and estrogen are anabolic hormones.
 ⁃ High intensity exercise builds growth hormone and helps with improved sleep but not good too close to bedtime. This also disrupts your circadian rhythms.
Sleep facts:
 ⁃ Alcohol interferes with REM sleep. Elevates blood sugar causing cortisol response. 

 ⁃ It dehydrates you.

 ⁃ Stop drinking at least 2 hrs before bedtime.

 ⁃ Turn off electronic devices (including wifi ).

 ⁃ Avoid use at least 1- 2 hrs before bedtime ( it stimulates the brain to fire and lowers melatonin)

 ⁃ The closer the device the greater the blue light effect 
 ⁃ Lighting Science – has great lighting that helps reduce harmful effects and reduces the impact on sleep ( blue light in am and no blue light at night )
Caffeine 

 ⁃ Stop caffeine by 2 pm!

 ⁃ Has a half life of 8-10 hrs.
Studies show that having a consistent ritual before bedtime facilitates good sleep patterns over time.

 1. Melatonin

 ⁃ A sleep regulator 

 ⁃ Take 60-90 min before bedtime.

 ⁃ 1-2 mg 

 ⁃ Usana – best brand 
 2. Unconscious and unresolved issues will present themselves in your sleep. This often wakes a person up.
 3. Good to clear your head before bedtime. 
    Write down or journal these issues. 
Sleep and Aging 

 ⁃ Restorative sleep is in fact anti -aging !

 ⁃ Regenerative medicine 

 ⁃ Affects telomere length and stem cells.

 ⁃ Your lifespan should not outlast your healthspan !
Telomeres: 

 ⁃ biological timekeeper 

 ⁃ Every cell has these.

 ⁃ It measures lifespan of each cell.

 ⁃ Single best indicator of healthy aging.

 ⁃ Telomere biology affected by 2 things:

 1. Cell replication and turnover.

 2. Sleep – plays critical role in our immunity ( very affected by inflammation ). Sleep is one of the first things that people sacrifice. It is affected by stress, poor nutrition, lack of physical activity. Inflammation occurs in a macro and micro way – you can see it in bio marker like c- reactive protein. Inflammation ( allergies and throat issues ) leads to sleep apnea – this leads to telomere shortening ! Sleep apnea leads to a variety of cardiac dysfunctions, a fib and metabolic disorders and more poor sleep and the cycle continues until you end up with heart failure. 
Normalized sleep:

 ⁃ key to healthy aging. 

 ⁃ as critical as exercise and nutrition.

 ⁃ Affects all of your body’s systems and functions ( neurological, metabolic, hormonal, endocrine, fertility, cardiac and digestive).
5 Steps to Better Sleep

 ⁃ Consistent sleep schedule.

 ⁃ No caffeine after 2 pm.

 ⁃ No alcohol 3 hrs before bedtime.

 ⁃ Daily exercise not close to bedtime 

 ⁃ 15-20 min of sunlight in the morning helps to re-shift circadian rhythms.