RE: Balancing catabolic/anabolic states
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Saturday, February 10, 2007 10:42 AM
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#5 )
More on sleep..
Electrical activity measured in the brain during sleep indicates that healthful physiological changes occur in 90-minute periods throughout the night, which means that the active biological clock in a person is set to operate in a circadian rhythm of 90-minute cycles that repeats every 25 to 28 hours. This clock is set and reset according to the amount of natural daylight available each day, thus evening sleep begins later in summer than in winter.
Honma, K. et al., Sensational variation in the human circadian rhythm: dissociation between sleep and temperature rhythm, Am J.Physiol., 265(5), 885-891, 1992.
Other clock-like rhythms occur between 3:00 a.m. and 6:00 a.m. and from 3:00 p.m. to 6:00 p.m., when our body temperature dips a degree or two and drowsiness results.
We have all experienced this mid- or late-afternoon slump. In contrast, when body temperature peaks between 6:00 p.m. and 9:00p.m., we may become aware of a heightened sense of alertness.
Then, as we tend to wind down from our daily activities sometime after 9:00 p.m., our body temperature falls again, and we are lulled into a state of drowsiness during which the brain converts low-voltage "beta" waves into higher voltage "alpha" waves. As these alpha waves are, in turn, converted to slower "theta" waves during what are known as sleep stages 1 and 2, the skeletal muscles relax, causing the "hypnic jerk" or "nodding" experience.
When nodding off is not resisted or interrupted, the theta waves soon turn into even slower "delta" waves of the third and fourth stages of deeper sleep. During these stages, rapid-eye-movement {REM} sleep, dreams, and actual muscle paralysis take place.
If, for some reason, muscle paralysis does not occur, the vividness of the dream state will physically draw the dreamer into an active state of sleepwalking or, worse yet, intense physical activity that will further break down exhausted muscle tissues already in need of repair. Animal studies have shown that inhibiting the brain's ability to paralyze muscle during sleep results in the animals jumping around, growling, howling, and generally exhausting themselves while actively dreaming.
During undisturbed sleep or slow-wave sleep, the plasma growth hormone (HGH) in humans is found to be at its highest levels.
Prinz, P.N. et al., Plasma growth during sleep in young and aged men, J. Gerontl., 38(5), 519-524, 1983.
Noise pollution has been shown to have a dramatic effect on a person's optimal sleep.
Significant noise such as aircraft noise in the home has been observed to raise the adrenaline and noradrenaline levels of all those sampled during sleep, an effect which is detrimental to achieving normal, healthy, recuperative sleep.
Maschke, C. et al., The influence of nocturnal aircraft on sleep and catecholamine secretion, Schriftenr.
Exposure to high levels of noise during the day can also interfere with getting a sound night's sleep. Daytime noise pollution of 80 decibels or more tends to elevate both heart and respiration rates, which may further disrupt full-stage, recuperative sleep.
Fruhstorfer, L. et al., Daytime noise and subsequent sleep in man, Eur J. Appl. Physiol., 53(2), 159-163, 1984.
Another enemy of a good night's sleep was found in a study in which the subjects received sleep in fragments. As discussed earlier, uninterrupted deep-sleep periods of at least 90 minutes are necessary for complete muscle recovery. When subjects were periodically aroused from sleep so as to prevent them from completing a full 90-minute period of sleep, muscle recovery was significantly hindered.
Levine, B., et al., Fragmenting sleep diminishes its recuperative value, Sleep, 10(6), 590-599, 1987.
Achieving that perfect night's sleep for optimal muscle recovery and growth, would seem to depend upon enjoying a low-key day in a stress-free environment followed by seeking sleep at a routine time in a quiet, totally dark room.
Another component of ensuring a good night's sleep is to maintain a balanced ratio of macro- and micronutrients. What we eat and drink has a remarkable influence upon our sleep.
Relatively small amounts of alcohol---as little as 0.8 grams per kilogram body weight---will suppress plasma growth hormone values as much as 75% when consumed just prior to sleep.
Prinz, P.N. et al., The effect of alcohol on sleep and nighttime plasma growth hormone and cortisol concentrations, J. Clin. Endocrinal. Metabol., 50(4), 759-764, 1980.
(Sorry Mark!!!)
Improper mineral absorption may also be a problem that contributes to poor sleep. Most mineral supplements do not contain chelated minerals, but only 10% of non-chelated mineral supplements are absorbed in the small intestines, compared to 60 to 68% absorption of chelated minerals. A symptom typical of a calcium/magnesium deficiency is "blunt" arousal after only a few hours of sleep, or the inability to fall back to sleep when awakened.
A vitamin deficiency may also cause loss of sleep. Dietary deficiencies of vitamin B-complex micronutrients---specifically, B-5 and B-6---have been shown to disrupt sound sleep patterns.
Other foes of sound sleep are prescription medications, caffeine, obesity, thyroid gland disorders, or poor food choices.
Certain foods may not only reverse the replenishing effects of a good night's sleep, but they may create an undesired loss of muscle mass gains. Any food high in the amino acid, tyrosine, or its derivative, tyramine, (as found in many sports supplements!!) will trigger the release of norepinephrine by the adrenal glands, which induces an alert waking state. Tyrosine- and tyramine-rich foods to be avoided at the evening meal include cheeses, beer, wine, broad bean pods, chicken liver, sauerkraut, chocolate, bacon, ham, sausage, eggplant, potatoes, spinach and tomatoes.
While certain foods should be avoided for the sake of a good night's sleep, all-out fasting can also interfere with sleep. Low glycogen stores in muscles resulting from excessive or prolonged fasting and high-protein/low-fat/low-carbohydrate diets may have a negative effect on the optimal sleep pattern.
Nutritive, sleep-inducing foods eaten at the evening meal will assist in achieving sound sleep patterns. These foods contain high amounts of another amino acid, tryptophan, a precursor to serotonin, which in turn is a precursor to melatonin, the active neurotransmitter that makes us sleep. Foods found to be high in tryptophan include bananas, figs, dates, yogurt, oatmeal, turkey, tuna, and grapefruit. Complex carbohydrates, too, tend to enhance pre-slumber drowsiness if eaten in several small meals throughout the day.
Special thanks to William Misner, Ph.D. for the inspiration.