The Well-Being Effect of Sleep

Posted: August 2022
Author: Sharlene Bennett |  BHSc, AdvDip Nat, AdvDip Med Herb
 

Sleep affects more than energy levels; it impacts the entire well-being of the body. Repair and regeneration take place during sleep, including cellular renewal, and it influences the entire inflammatory pathway network in the body, as this is also part of the sleep response. Sleep, therefore, also acts as a natural anti-inflammatory, helping to alleviate pain and body aches. However, switching off at the end of the day to relax and stimulate the sleep response to get enough restorative sleep, is challenging for many.

 

The sleep-brain effect - the switch-off button and the role of the orexinergic system

The wake cycle is influenced by the greater network of brain cells in the hypothalamus (including orexinergic neurons), basal forebrain, and brain stem. This largely acts as a switch-on-and-off model for sleep and awake. The orexinergic network is managed by circadian and homeostatic innate processes and exerts its reign on our sleep-wake regulation body clock, setting the scene for our inner circadian rhythm.¹

With insomnia, it is theorised that a dysfunctional “key switch” plays a major role in the pathogenesis of primary insomnia. A theoretic imbalance between sleep-promoting areas in the central nervous system (CNS), within the neurotransmitter GABA and arousal-inducing neurons (among others, orexin neurons in the lateral hypothalamus), with overactivity of the orexin system or a hypofunction, may encourage a state between sleep and wakefulness.²

 

The innate switch for sleeping well

This switch-on-and-off button model of neurons offers a possible explanation for insomnia, whether genetically this is inherited through DNA material or comes about by certain trigger points, such as chronic or intense acute stress, depression, or anxiety.  Sleep loss triggers a more heightened state of low mood or anxiety, especially for those prone to such feelings or states of emotion. There are believed changes in neural reactivity when experiencing any emotional event, and it is thought from there that sleep loss heavily impacts any emotional experiences in the brain region.^3.4

Everyday mood, state of general well-being and anxiety are all intrinsically linked to circadian sleep/wake cycles and quality of sleep. Getting to sleep and maintaining sleep is one way to influence total body and mind wellness, helping to reduce fatigue and improve daily well-being and physical recovery through cellular renewal processes and regeneration of body systems including neuron behaviour. Nightly sleep hygiene is a vital ingredient for optimal health.

The following sleep-supporting herbs aid in getting to and staying asleep, to help enhance mood, energy levels and adrenal recovery. They are ideal for those clients always on the go with a busy pace of life. These herbs can help in supporting the off-switch and restoring a healthy sleep/wake cycle for a restful night’s sleep and improved energy and wellbeing.

 

The top herbs for sleep support

Valerian (Valeriana officinalis) – The go-to herb for classic insomnia, it acts as an antispasmodic alongside sedative actions for getting to and staying asleep. The traditional deep sleep herbal botanical.

Wood betony (Stachys officinalis) – This lesser-known herbal botanical acts to enhance sleep by helping to quiet the mind and nervous system through mild sedative action on the CNS.

Lemon balm (Melissa officinalis) – A firm favourite for sleep and digestive health, its anti-spasmodic and carminative actions make it an ideal option for sleep support for both children and adults.

Lime flowers (Tilia spp.) – A gentle acting herb, it is a perfect choice for children and adults, acting to settle the nervous system and aid emotional upset with its relaxant effect.

Passionflower (Passiflora incarnata) - A popular herb for sleep and anxiety, Passionflower helps the production of neurotransmitters such as GABA, supporting deep sleep by inducing relaxation with its sedative action.

Magnolia (Magnolia officinalis) – A beautiful option for when sleep is associated with inner anxiety and feelings of overwhelm. It helps to calm and console inner feelings of stress and nervousness by supporting an overactive nervous system and calming the stress response while promoting sleep.

Lavender (Lavandula officinalis) – Acts on anxiety and restlessness helping to settle and soothe the mind. It also enhances the REM stages of sleep, helping to facilitate a better rest.

Green oats (Avena sativa) – A nutritive for stress and provides emotional support and relief for states of anxiety and upset. A suitable option for when there is long-term or intense stress with ongoing sleeplessness.

Motherwort (Leonurus cardiaca) – A supporting herb for sleep when there is hyperstimulation of the nervous system or an overactive state. An ideal choice for when calm and a deep settling effect is required or a hyperthyroid function is present. An effective herbal option for wired but over-exhausted individuals. 

Skullcap (Scutellaria lateriflora) – An effective sedative for deep sleep, or in cases of neuro-type pain or long-standing stress and nervous system support is needed.  A perfect partner for passionflower.

Mānuka (Leptospermum scoparium) – The sleep-supporting New Zealand native herb is suitable for when there is anxiety, as its acts as an anxiolytic, and works to help settle gut issues with its powerful antimicrobial and fungal actions.

 

 

References

1. Riemann, D., Krone, L. B., Wulff, K., & Nissen, C. (2020). Sleep, insomnia, and depression. Neuropsychopharmacology: official publication of the American College of Neuropsychopharmacology, 45(1), 74–89. https://doi.org/10.1038/s41386-019-0411-y

2. Ma, N., Dinges, D. F., Basner, M., & Rao, H. (2015). How acute total sleep loss affects the attending brain: a meta-analysis of neuroimaging studies. Sleep, 38(2), 233–240. https://doi.org/10.5665/sleep.4404   

3. Krause, A. J., Simon, E. B., Mander, B. A., Greer, S. M., Saletin, J. M., Goldstein-Piekarski, A. N., & Walker, M. P. (2017). The sleep-deprived human brain. Nature reviews. Neuroscience, 18(7), 404–418. https://doi.org/10.1038/nrn.2017.55

4. Goldstein, A. N., & Walker, M. P. (2014). The role of sleep in emotional brain function. Annual review of clinical psychology, 10, 679–708. https://doi.org/10.1146/annurev-clinpsy-032813-153716