sleep disorder article

8/3/2019 Sleep Disorder Article

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Copyright 2005 Silva International, Inc

sleep Sleep Disorder Insomniaand the Mental Exercise Sleep ControlBy Aretoula Fullam, Ph.D.

A Silva Method Research Paper

Sleep - Salvador Dal
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Sleep DisorderInsomniaBy Aretoula Fullam, Ph.D.

Ahealthy amount o sleep isparamount to living a healthylie. Good quality sleep isan important part not only

or living healthy but also or leading aproductive lie, physically and mentally.Chronic sleep restriction in todaysdemanding liestyle, however, is verycommon (1).

Insomnia is the second most common

complaint, ater pain, in the primarycare settings (1). Tirty-ve per cent othe general population according to the1984 report o the National Instituteso Mental Health suers rom insomnia(2), whereas persistent insomnia aectsroughly more than one-third o thepopulation.

Te rst reerences in the Westernculture to insomnia go back to ancient

Greeks. For the rst time insomniawas mentioned in the pre-HippocraticEpidaurian tables listing seventy cases,one case o which was a patient withinsomnia. Following this, Aristotleoered the rst scientic approachin his writings around 350 BC; therst records o treatment o insomniacome rom the rst century BC Greekphysician Heraclides o aras, wholived in Alexandria and recommendedopium as the treatment o choice (5).

Insomnia, is dened as the experienceo inadequate/poor quality sleep,diculty in initiating sleep and/ormaintaining sleep, and sleep that is notrestorative and/or rereshing (1,3,4). Itis the most common o sleep disorders.Research in insomnia suggestssignicant quality o lie impairments,impairments in perormance and mood,atigue, irritability, lack o energy, and

poor concentration including impairedmemory (1,3,4,5). Tese impairments

are taxing to the person suering rominsomnia, to relationships and workperormance. Psychophysiologicalinsomnia, a subcategory o insomnia,is the most extensively researched sleepdisorder (2). Some actors contributingto its chronicity include conditioning,anxiety, and heightened physiologicalarousal such as increased sympatheticnervous system activity (1,2,4,5). Tereis particularly strong evidence or

activation o the hypothalamic-pituitary-adrenal axis (HPA), the most importantmediator o stress, in individuals withinsomnia (4). Some basic researchstudies have ound increased release ocortisol in individuals with chronicallyimpaired sleep during daytime andnighttime. Te persistence o elevatedarousal has lead to the development othe hyperarousal hypothesis o chronicinsomnia (1-5).

Other indicators o heightenedsympathetic nervous activation andarousal include increased levels ocatecholamines (epinephrine andnorepinephrine) (6-16). Othermeasures o arousal, such as the numbero vasoconstrictions, respiration andmetabolism, were ound to be higher

in insomniacs whencompared with normalcontrol subjects (5-14). A growing bodyo research is alsodemonstrating theexistence o corticalarousal in chronicinsomnia as determinedrom spectral analysiso the EEG (14-17).

Patients with insomniaoten have symptomsthat include tension,anxiety, depression,atigue and irritability(5,6,8). Frequently,insomnia begins inconjunction withsignicant stress

(11,17). As a result, many investigatorshypothesized that insomnia is theresult o internalization o emotionsproducing emotional arousal. Morerecently, it has been hypothesized thatinsomnia can develop entirely romphysiological activation. Study resultsshowed increased rectal temperature,heart rate, basal skin resistance, andphasic vasoconstrictions 30 minutesbeore sleep and during sleep in patientswith insomnia as compared to normalsleepers (7). Other studies have shown

that patients with problems allingasleep had increased rontalis (8-10,18)and mentalis electromyogram (EMG)(8-10,15), increased heart rate (12),increased nger temperature and more (beta) and less (alpha) requenciesin the electroencephalogram (EEG)(10,18). However, not all studies havereported signicantly increased bodytemperature in poor sleepers (12,13).Interestingly, poor sleepers have

and the Mental Exercise Sleep Control
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increased secretion o corticosteroidsand adrenaline (12,14) compared withgood sleepers in most studies.

Te primary treatment o insomniais medications and pharmacologicalagents (19-21) associated thoughwith disadvantages (22,23), sideeects (24-27), tolerance (22-27) andrebound eects at withdrawal (27-31). However, it is acknowledged thatdrug therapy does not address theunderlying etiological and perpetuatingactors. Behavioral and educationalinterventions that directly target theseactors seem essential to resolve chronicsleep diculties (21, 32-35).

Patients with insomnia are under-treated and hypnotics are the primary

avenues or its treatment (19-22,24,25).Unortunately, alcohol remains themost commonly preerred methodo sel-treatment or insomnia (4).Insomnia leads to over-utilization oover the counter drugs in addition tothe prescribed drugs or its temporarycure and also over-utilization ohealth care services. In the workplaceinsomnia is related to more absenteeismand leads to decreased productivity,with costs to the American public oabout $100 billion annually in medicalexpenses, ramications o accidents,and reduced work eciency (3,23,24).On the personal level it leads to moreaccidents either due to drowsiness ordecreased ability to concentrate andocus. One can say that persistentinsomnia is a personal and publichealth risk (1, 3). People with insomniarequently become their own physiciansby administering sel-treatments

such as alcohol or over the countermedications. However, these mightwork in the beginning temporarilybut ater a while they are not eective,plus the creation o a dependencyhabit to treat, namely alcoholism.Te people who are involved in sel-medicating may additionally experienceimpaired daytime unctioning, lack oconcentration, attention, ocus, as wellas impaired memory (1-5).

A subcategory o insomnia knownas psychophysiological insomniais described as the disorder oinappropriate arousal rather than adisorder o sleep(18-20), and treatmentstrategies should be directed towardnormalizing the level o arousal (22).

Any time an event is perceived as athreat the ght and fight responseis activated to help the organismovercome the threat (17). But when thisis chronic, the organism is experiencinghyper arousal. Te response toa stressor is a complex cascade oneuro-endocrinological hormones.Te hypothalamus synthesizescorticotrophin-releasing hormone(CRH), which in turn prompts therelease o adrenocorticotropic hormone

(ACH) rom the anterior pituitary.ACH, which in turn stimulates theadrenal cortex to produce, and releaseglucocorticoids (e.g., cortisol), whichhave a broad range metabolic eect(48). Tis chemical actory, knownas the hypothalamic-pituitary-adrenalaxis (HPA), is orchestrating the stressresponse (49). Proper concentration oglucocorticoids is normally maintainedby negative eedback and it is necessaryto get the organism out o encountereddanger or threat, but prolongedexperience o stress can impair thiseedback mechanism and lead to anexcessively high amount o circulatingglucocorticoids (48-53). Te excessivepresence o glucocorticoids neverdissolves unless the person knows howto relax and turn it o at will. Prolongedexperience o stress results indysregulation and suppressiono the immune system; the

response o the Natural Killer(NK) cells and -cells weakensunder stress and also thecirculating number o NK and-cells is suppressed (49). Teweakening o the immune cellscontributes to the weakening othe immune system, known asimmunosupression (49,51,52).In addition, weakening o theimmune system is related with

decreased synthesis o infammatorycytokines which in turn is related withprolonged and delayed wound healing(49). High concentration o stresshormones has been ound to causeshrinkage o the hippocampus. Finallycurrent research studies provide strongevidence that stress is a causal actorin the suppression o neurogenesis(51,52).

Experience o stress has an equallydetrimental eect on psychologicahealth (50). Studies have revealed thatextended exposure to stress hormonescontributes to memory impairment anddecreased cognitive perormance suchas impairments in working memoryand concentration (50).

Dierent behavioral treatments orinsomnia such as sleep hygiene, sleeprestriction, stimulus control, cognitivetherapy, and relaxation therapy havebeen evaluated (31-47).

Relaxation techniques aim at reducinginsomnias underlying hyperarousalTe most widely used techniqueis progressive muscle relaxation, asequential and systematic tensing andreleasing o major muscle groups (3134-38). Cognitive relaxation involvetraining in meditation (39-41), guidedimagery (39-42), autogenic/hypnoticrelaxation (42-44), and bioeedback(45-46). Interestingly, insomniacs seemto rate non-pharmacological treatmentsmore avorably (47,48) compared topharmacological treatments.


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It is clear that psychophysiologicalinsomnia can be treated successullywith applying stress managementtechniques. Te Silva Method teachesnot only physical relaxation butalso mental relaxation. Tis is veryimportant; because it involves controlo the objective physical dimension,e.g., physiological arousal (sympatheticnervous system activation), bodilyprocesses (secretion o hormones),and control o the subjective mentaldimension, e.g., cognitive control ormind control, as we know it in the SilvaMethod terminology. I the mind isnot directed/oriented it will continue tocreate without discipline. Undisciplinedcreation is not dierent rom creative

c r e a t i o nexcept or

t h e

outcomeor the

o b t a i n e dend results.

Te rst creates chaos,problems, struggles, physical eort andillness. Te second creates harmony,wholeness, progress, abundance,attracting o outcome, healing andhealth. Te rst one is done withignorance; the second is done withcontrolled awareness and guidance romthe intuition o the superior human

being with greater understanding,compassion and patience. Secondly,the Silva Method is a orm o DynamicMeditation, not passive. What do wereally mean by that? Well, there aremany roads that lead to Rome as thesaying goes. Tere are many methodsthat teach meditation and relaxation.Te goal, however, is not just to arrivein Rome and stay passive, but to goaround and experience Rome in its

most brilliant orm;or example, enjoy theantiquities, its history,the arts, the museums,the modern city,the sunsets and sunrising, entertainment,shopping, etc. In otherwords you arrive inRome and do thingsthat you want to doto experience whatRome is. Well, that isexactly what dynamicmeditation is; youreach the relaxed level and at thisrelaxed level, being consciously awakeand alert at the Alpha requency o thebrain, do things that you want to doand start experiencing lie in its ullest

potential by tapping into the immensestorehouse o energy that is withinyou and everywhere in the Cosmos.For example, in the present case youcan use this boundless level o energyto improve the quality o sleep andeliminate insomnia, or even more, toeliminate the cause o insomnia. Tus,Dynamic Meditation reers to the newgained ability to reach rst a prooundlevel o physical and mental relaxation,and second to use this creative level oboundless energy and potentiality, tocreate new things, to change things youdo not like and replace them with othermore constructive and creative ones,to even tap into the creative/divineessence o your being and connect withthe One who created you to correctthe cause o an ailment, whatever thisailment might be. Simply, you can solveproblems by nding solutions, answersand possibilities that are not available to

your ve physical senses due to the limitsthey are bound with. Tereore, at theBasic Level you are tapping into, in thecreative Alpha level o consciousness,you create according to your desire,belie and expectancy (aith). All thesecan be simply done by devoting, only 15minutes o meditation every day. Fiveminutes a day is good. en minutes isvery good. Fiteen minutes is excellent.Once a day is good. wice a day is very

good. Tree times a day is excellent.Tis way you are sure you are in touchwith the divine spark in you, a level oharmony and bliss.

I a person ollows a disciplinedroutine to experience the boundlessenergy o this level which is likened tothe Kingdom o Heaven using theSilva Method o dynamic meditationexercises consistently, abundantevidence rom all over the world ina wide variety o settings (clinical,medical or everyday lie), suggests

Insomnia - Marty Bee


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Deeper

that whatever is malunctioning inthe physical dimension is returning tothe level o homeostasis and balancebecause mental energy penetrates anddirects physical energy; physiologyollows the guidance o the mind in thisunique make-up o spirit/mind/bodythat we, human beings have. Humanbeings are spiritual beings clothed infesh, in order to be able to unction inthe physical world. But the guidance onwhich road to take in this physical worldis not coming rom physical means, butrom spiritual means. In other words,the guidance is coming rom onesability to shit his/her awareness inthe alpha level o the mind, and listento his/her intuition. From all createdthings in this world, the human beingamongst all other beings is the one

with the greatest git, consciousness,refective awareness and the ability tolive in both worlds simultaneously,the world o the mind/spirit and theworld o the body/physics. Te humanbeing is the only being who knowsthat he/she knows that he/she knows.Te successul being is the one whois living harmoniously in both worlds

with balance. Tis balance is comingrom learning to do the thinking in thedimension o Tought, the Alpha levelo consciousness, and the acting in thedimension o action and behavior, theBeta level o consciousness. Te benetso taking the Silva Method rainingare immense, as every graduate already

knows rom experiencingharmony, balanceand homeostasisater discipliningthis wonderul mindeverybody has.

Let us now review thebrilliant mental exercise o SleepControl. For someone who does nothave any problems alling and stayingasleep, or is not insomniac, probablythis technique goes unnoticed. But ora person who is not able to get a goodnights sleep, this mental exercise isinvaluable. Did you ever nd yourselin a oreign environment in a hotelroom or somewhere else where youcould not sleep? In my clinical training,I am witnessing the devastating eectso sleep deprivation. As mentionedabove, staying at the Beta level o

consciousness and not knowing how togo to the Alpha level o consciousness toeliminate the heightened sympatheticnervous activity has deleterious eectson sleep and health. Furthermore (as wementioned above), the use o sleepingdrugs and other pharmaceutical agentsare detrimental and accompanied witha packet o undesirable side eects;together with the deleterious eectso sleep deprivation a vicious cycle

o symptoms is rising up and beingexperienced. Medications intererewith the normal sleep cycle becausethey bind with the receptors to cause thechemical changes at the biological levelTis means that or the amount o timethat the drug is active, the person islocked in the Teta level o intelligence

the biological leveo intelligence, andthe individual isnot able to ollowthe sleep cycle opassing through theAlpha, Teta andDelta requencieso the brain. Tisresults in wakingup in the morning

eeling exhausted

atigued and withthe eeling onot gettingquality sleep

during the nighteven though the

P o l ys o m no g r a mresults suggest that the

individual has spent timein the dierent sleep stages

Polysomnograms (which cost $2,500.00each), [like electrocardiograms (ECG)monitoring ones cardiac activity]are recordings o the sleep cycles andother vital processes. Tey includemeasurement o brain wave activityrecordings (EEG), muscle movements(EMG), electrocardiac (ECG)monitoring, breathing etc., and in mostcases they show that insomniacs spentvery little time at Alpha and REM. Tecombination o drugs and sleep problemis a vicious circle that can cause serious

health problems, such as irritabilitymoodiness, atigue, inattention, lack oconcentration, impaired memory, etcHowever, the greatest cause o psychophysiological insomnia (the inability toall asleep and maintain good quality osleep during the night) is related withpsychological challenges rather thanbiological causes. Largely, insomnia iaccompanied by the inability to turno the mental switch o thinking


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A Silva Method Research Paper

requency at will and with consciousawareness, what is going to happen tothe stress? What is going to happen toinsomnia? What is going to happen toall the symptoms that are related withexcessive beta unctioning? Te SilvaMethod is oering techniques andmental exercises involving the wholeyou. Te Silva Method is bringingcongruency in all o the integral partso your being, not just the physical. Insimple terms, when one is using dynamicmeditation, not only is one helpinghimsel/hersel to ght stress and toimprove insomnia, the individual isable to nd the solution to the problem,to heal the problem and the cause othe problem, and to create somethingbeautiul or humanity. Simply put,this is called healing at all levels o

existence. Healing is not getting rido a problem. Healing is experiencingharmony at all levels o ones being, thespiritual, mental, emotional and physicaldimensions. Te human being who is aSilva Method graduate has learned tolive his/her lie in both worlds, the worldo the mind and the world o the bodyin harmony. When one is able to get rido the cause o the problem (whateverthis problem might be), whatever termyou can use to describe it, the bottomline is that healing occurs. Dr. Silvarecommended, Every time you go tolevel have the belie and the intentionthat the problem is corrected (healed)at its cause. And there is abundanceo cases o miracles that Silva Methodgraduates report on a daily basis. Inthe Silva Method lexicon, these are notmiracles they are real reality, becausewhen one knows to use with consciousawareness ones unlimited and boundless

potentiality, the superpower o theInner Consciousness, everything that isdesired will be the new real reality. n

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