Healing

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This simple booklet will be the answer to your problems: sleeping through the night, waking in the morning, depression, schizophrenia, Alzheimer's disease or coping with jet lag. I have the degree of Bachelor of Science from The Ohio State University. Eventhough I did not pursue my medical career, I still have passion for the human body. I have researched the correlation between sleep and light. I have consolidated this information and resources to help individuals get a better night's sleep. We are all God's people, but we need proper rest. The world would be a better place!

Psalm 127:2 - It is vain for you to rise up early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep.(KJV)



Lord, I Need Sleep!


By Teresa Taylor






At least 40 million Americans each year suffer from chronic, long-term sleep disorders. An additional 20 million experience occasional sleeping problems. These disorders and the resulting sleep deprivation interfere with work, driving and social activities. They also account for an estimated $16 million in medical cost a year.
Sleep deprivation can result in mental disorders such as depression and schizophrenia. People with depression often awaken in the early hours of the morning and unable to go back to sleep. Extreme sleep disorder can lead to a seemingly psychotic state of paranoia and hallucination in otherwise healthy people. Disrupted sleep can trigger episodes of manic (agitation and hyperactivity) in people with manic depression.
Sleeping problems are common in many disorders as well, including Alzheimer’s disease, stroke, cancer and head injury. These sleeping problems arise from changes in the brain region and neurotransmitters that control sleep.
Insomnia affects about 60 million Americans a year. This problem can result from stress, jet lag, diet and other factors. Insomnia almost always affects job performance and well being the next day. Insomnia tends to increase with age, affecting about 40 percent women and 30 percent men.
Human sleep patterns operate on a cycle known as circadian (latin meaning “about a day”) rhythm. Circadian rhythms are controlled by a biological clock in the brain, a tiny clump of cells known as suprachiasmatic nuclei, SNC. The SCN is strongly influential by the daily change between sunlight and darkness, with morning sunlight promoting early wakefulness and darkness setting the stage for sleep.
Signals produced by the SCN travel to different regions of the brain. It regulates other functions associated with sleep cycle such as body temperature, hormone secretion, urine production and changes in blood pressure. The sleep/wake cycle in humans is dependent on light and temperature. A change in light could shift or disrupt the cycle. External factors are called zeitgebers.
The SCN is a pair of structures that contain about 20,000 neurons and is located in the hypothalamus, (major relay station for the brain, links nervous system to the endocrine system, essential in maintaining the waking state, sense of well-being and body temperature regulation) above the optic nerves. The proximity to the optic nerve explains the reaction to light. Signals from light are received by the SCN taken in by the retina. Circadian rhythms include three different parts, a central oscillator (generator of signals), pathways that carry environmental information to the oscillator and pathways that communicate the rhythm of the oscillator to the physiology and the behavior of the organism.
The primary external signal that entrains the SCN is the light/dark cycle. Light exposure later into the day will delay the restarting of the cycle causing a phase delay. Light exposure earlier in the morning will cause earlier restarting of the cycle leading to a phase advance. Specific retinal ganglion cells that are scattered around the retina sense light and signal the SCN by direct neural projects. With a light (zeitgeber) induced sensor, the circadian system can be altered to a 23 hour or 25 hour cycle to correspond with a 24 hour light/dark cycle.
The circadian rhythm has two proteins, PER and TIM, made by the period (per) and timeless (tim) genes. All cells have the per and tim genes, but the brain cells set the body clock. PER and TIM proteins accumulate in the nuclei of the eye cells sensitive to light, called photoreceptors.
The circadian cycle begins around noon when the per and tim genes transcribe DNA (deoxyribonucleic acid is a tightly coiled strand of genetic information that resembles a twisted ladder, the blueprint for design and building of living organisms) to RNA (ribonucleic acid similar to DNA with the biggest distinctions being a different sugar used to connect bases) molecules essential to create the PER and TIM protein.
At night the proteins pair and migrate into the nucleus. About four hours before dawn, the level of PER/TIM protein complexes peak, which signals the per and tim genes to stop making RNA and protein complexes. Near dawn, the PER/TIM protein complexes disintegrates with the complexes depleted, the per and tim gene begin to make RNA again by midday.
Scientist has found that the TIM and PER proteins need each other to get into the nucleus. If an individual is exposed to light, TIM protein rapidly degrades, which blocks the movement of the remaining protein to the nucleus. Even though RNA levels have been rising since midday, light keeps TIM protein from accumulating until nightfall. The postponement delays the binding and nuclear activity of the PER and TIM protein until the night part of the cycle.
Findings have shown that an hour exposure to light around 10:00 p.m. will delay the process 4-5 hours (excellent for westward travel), sleeps better through the night and later into the morning. Early exposure, 1 hour prior to dawn would prematurely kill TIM and advance the cycle 1-2 hours (excellent for eastward travel).
The light/dark cycle is the main synchronizer of circadian rhythms. The stimulation of light to the retina has direct neuronal pathway to the SNC nuclei of the hypothalamus. Cued by the rise of melatonin, ( a natural hormone that plays a key role in our diurnal rhythm, produced in the pineal gland in the brain ) acts on receptors in the brain, synchronizing them to the rhythm of night. The hormone melatonin lulls our bodies to sleep. This gland is regulated by light signals sent to it by the retina. Light exposure suppresses melatonin production and resets the cycle. Exposing ourselves to light an hour or two prior to waking up dawn, will make an individual more alert upon waking.
Synopsis:
Items needed: A lamp and a timer to turn lamp on/off. (Timers can be purchased at any home improvement store).
Jet Lag: setting the timer for light stimulation for one hour at 10:00 p.m. would delay circadian rhythm allowing an individual to sleep later. Setting the light to come on one hour prior to dawn, allows individual to wake early and alert (eastward travel).
Individual that have trouble sleeping through the night (waking between 2:00 a.m. and 4:00 a.m.) would set the light to come on an hour at 10:00 p.m.
Individuals that have problems waking up in the morning alert: set the light to come on an hour prior to dawn.
(Can be used for infants that cannot sleep through the night).
Depressed individuals that sleep too long into the day: set timer to simulate light one hour prior to dawn.
Schizophrenia: unable to sleep through the night set timed light to project one hour at 10:00 p.m. for a stable night of sleeping.
Alzheimer patients: research has shown that Alzheimer patients experience an existing occurrence of “sundown syndrome”. At the time of 2:00 p.m. when the decline of sun is first noticeable, patients begin to display disruptive behaviors. Studies have shown that exposure to simulated light 2:00 p.m. to 6:00 p.m. decreases disruptive behavior 30 percent.
Individuals with eating disorders (anorexic, bulimic & obesity): research has proven that individuals develop better eating habits, when they eat under a bright light. A dimmer switch for the kitchen/dining room that extends from dim lighting to simulation of light.
Advantages of extended light exposure:
less human fatigue and stress
light is essential to the whole endocrine system – development of hormones
vitamin D is synthesized by the rays, which helps proper bone development
vitamin D facilitates the absorption of calcium
sexual growth and development
control of viral and cold infections
Dampening of functional disorders of the nervous system.

*A known manufacturer of full spectrum simulated light bulbs – Vita-Life Duro-Test Corp., North Bergen, N.H. Vice President Scientist Phillip Hughes PHD.






























Sources

“Brain Basics: Understanding Sleep.” Brain Resources and Information Network (BRAIN) (1-800-352-9424).
“Circadian Rhythm Abnormalities of Melatonin in Smith-Magenis Syndrome.” By Lorraine Potocki, M.D.
“Circadian rhythms:basic neurobiology and clinical applications.” Annu Rev Med. 1997;48:253-266.
“Circadian Rhythm: How does it effect me?” by Charles Thacker Biol 1407 Concepts of Biology II, Texarkana College, Texarkana, TX 75599.
“Circadian Rhythms and Sleep.” By Sabah Quraishi.
“Circadian Rhythms and Your Biological Clock.” Copyright 2001 Circadidan Technologies,Inc.
“Circadian Rhythm Sleep Disorder.” Mateen Ahmed, MD. Produced by The Sleep Research Laboratory, The University of Chicago, Wallace Mendelson MD, Director
“Dieting? Make Sure You Have Bright Lights Around.” by Dr. Joseph Mercola (Feb 2002).
“The Effects of Light on Circadian Rhythms, Sleep and Mood.” By David Avery, M.D. Professor, Psychiatry and Behavioral Sciences, University of Washington School of Medicine (Dec. 200).
“Light in the Darkness” Perspectives: Research and Creative Activities at SIUC, Spring 1997 by Marilyn Davis.
“Light Sets the Molecular Controls of Circadian Rhythm.” By Marion Glick (212-327-7900) or (212-327-8967).
“The Principles of Light and Color.” By Edwin Babbit (1878).
“Research Into Ageing.” Focus on Sleep issue 17, spring 2001.
“The Roles of Light in Health.” By Dr. John Ott.
“Smoothing the Rugged Brow of Night.” By Emily Osinoff.

























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Copyright 2004
Teresa Taylor
All Rights Reserved

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