Deep Sleep May Mitigate Alzheimer’s Memory Loss

A new study just out from the University of California, Berkeley found Deep Sleep, also known as non-Rem slow wave sleep, may act as a buffer against memory loss in older adults facing an increase risk of developing Alzheimer’s disease.  A protein in the brain, beta-amyloid is linked to memory loss.  This new research shows improved amounts of deep, slow-wave sleep may provide a protective factor against the decline in memory that occurs in Alzheimer’s disease. 

62 older adults were recruited to participate in this study.  Participants were healthy adults and had not been diagnosed with dementia.  Participants slept in a lab and their sleep waves were monitored with an EEG (electroencephalograhy) machine.  PET (positron emission tomography) scans were also used to measure the quantity of beta-amyloid deposits in the brains of each participant.  Half the participants were found to have high amounts of amyloid deposits.  After sleep each participants completed a memory task which involved matching faces to names.

The participants with higher levels of beta-amyloid deposits in their brains and who had higher levels of deep sleep performed better on the memory tests as those who had the same amount of beta-amyloid deposits but who had low levels of deep sleep.  In participants without beta-amyloid deposits deep sleep did not improve memory since there was no additional demand  the resilience factors needed in an otherwise intact cognitive function.  Sleep proved to push cognition upward softening the effects of beta-amyloid on memory.

Alzheimer’s disease, the most common form of dementia, destroys memory pathways and in advanced forms of the disease interferes with a person’s ability to perform daily tasks.  Approximately 1 in 9 people over the age of 65 have this progressive disease.  Researchers believe that a person’s deep sleep could act as a means to forecast a faster rate of future beta-amyloid buildup in the brain increasing a person’s risk of developing dementia.

Larger studies are needed.

Some Amino acids, herbal extracts and nutritionals are designed to help with falling asleep as well as staying asleep.  Melatonin is the nutritional that supports staying asleep as well as readjusting/resetting the body’s circadian biorhythms.  L-Theanine and GABA, similar in structure, work to influence the ionic drive (particularly chloride) in certain neurons which are involved in the slow down/speed up function. The GABA calms the brain and aids the body into entering Stage 1 sleep.  The herb Griffonia simplicifolia found in 5-HTP is converted into serotonin and ultimately into melatonin in 3 steps.  Other herbs work in a manner similar to Valium by slowing down the brain yielding a calming effect.  Magnesium is included for its relaxing qualities.

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5-HTP Shows Benefits in Improving Body Composition

A new study published in the Journal of Dietary Supplements, found daily supplementation with 5-HTP may reduce body fat mass in both men and women.

48 trained men and women were recruited to participate in this trial.  Participants were randomly assigned to receive either 100 mg of 5-HTP or a placebo.  Participants did not change either their eating habits or their training routines.  The study lasted 8 weeks.  Body composition was assessed using a multi-frequency bioelectrical impedance device.

Participants receiving the 5-HTP supplement saw a decrease of .7kg in body composition on average when compared to the placebo group who saw an average increase of .2kg in body composition.  Additionally improvements in both percentage of body fat and lean body mass were seen in the supplement group when compared with the placebo group.

5-HTP is an intermediate in the metabolism of the amino acid L-Tryptophan into serotonin.  By increasing serotonin levels in the brain, 5-HTP could affect pain sensation, appetite, anxiety, mood, as well as sleep in a positive way.  In the past 5-HTP supplements have been known to support mood.  This is the first study to actually examine the potential benefits of 5-HTP for improvements in body composition in exercise trained women and men.

Further studies are needed.

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Supplements for Sleep and Relaxation Support

There are many nutraceuticals with evidence that reinforces their use for both relaxation and sleep support.  Here is a summary of the clinical data and mechanisms for how they work to promote either sleep or relaxation:

GABA (Gamma Aminobutyric Acid) For Sleep and Relaxation Support:

The balance of Gamma-Aminobutyric Acid (GABA) and Glutamate, two neurotransmitters in the central nervous system plays an important role in cortical excitability.  A proper balance of inhibition and excitation is needed for cognitive processes, memory, balanced mood, and healthy sleep.  GABA is the main inhibitory neurotransmitter and Glutamate is the main excitatory neurotransmitter.  It has been shown that lower GABA concentrations are associated with a higher state of anxiety, depressive disorder and poor sleep quality. GABA helps to reduce the anxiety or fear provoking stimuli. Often sedatives stimulate or bind to GABA receptors which reinforce how important GABA is for sleep.

Those individuals with ADHD (attention deficit hyperactivity disorder) have been shown to have significantly lower GABA levels in the area of the brain called the anterior cingulated cortex.  This area of the brain is associated with impulse control, decision making and emotion.  Actually impulsivity measures are negatively related to GABA levels, in other words those individuals with lower GABA levels tend to be more impulsive.  In children with ADHD, Glutamate levels have been shown to be twice as high which tips the balance more towards the excitatory state.

Supplementing GABA has been shown to significantly increase human alpha wave patterns which are accompanied by a reduction in anxiety levels.  Alpha waves usually occur during the state of wakeful relaxation and are seen during activities like meditation.

L-Theanine:

Not only does Green Tea contain large amounts of antioxidants particularly EGCG (epigallocatechin gallate), it also contains high amounts of the amino acid L-Theanine.  L-Theanine has been widely studied and used in Japan and has been observed in clinical studies to reduce stress and promote relaxation through a variety of possible mechanisms.

Like GABA, L-Theanine has been shown in studies to increase alpha wave activity in the brain.  Additionally L-Theanine may also increase serotonin, GABA and dopamine levels in the brain.  L-Theanine is considered to be neuroprotective since it has an antagonistic effect on Glutamate subtype AMPA receptors and increases Glutathione and other antioxidant enzymes like Superoxide Dismutase (SOD) and Catalase.

In Clinical studies, L-Theanine has been proven to have a relaxing effect and reduces anxiety, heart rate and blood pressure in stressful events and during tasks that are mentally challenging. L-Theanine has also been shown to reduce the “fight or flight” response during certain academic challenges.  It has been shown to significantly reduce the symptoms of emotional distress, such as crying, mood swings, anger and irritability, seen in premenstrual syndrome at a dosage of 200 mg per day. Children with ADHD, have shown improvement in sleep quality when supplementing with L-Theanine and is considered to be safe at doses of up to 200 mg twice a day.

5-Hydroxytryptophan (5HTP):

This amino acid is produced in the body from Tryptophan, an essential amino acid.  5-HTP is a precursor to serotonin which converts to Melatonin.  In children 5-HTP has been used to significantly reduce the occurrence of night terrors and in adults with normal healthy sleep, 5-HTP has been associated with the increased rapid eye movement part of sleep.

In cases of acute anxiety, 5-HTP has been shown to significantly reduce the panic challenge reaction in individuals with panic disorder.  In individuals actually diagnosed with anxiety disorder, 5-HTP has been shown to provide a moderate reduction of symptoms as measured by the SCL-90 (90 item symptoms checklist) and the State Scale of the Speilberger State-Trait Anxiety Inventory.

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