EBV & Sleep

Summary

Dr. Kasha K, COO and founder of the EBV Global Institute, delivers a training session on the link between chronic Epstein-Barr Virus (EBV) and sleep issues, particularly insomnia. She explains how sleep deprivation, especially in people with EBV, can lead to reactivation of the virus. The session explores how stress impacts women more than men, contributing to sleep problems, and emphasizes the role of balanced glucose intake in improving sleep. Dr. Kasha offers practical dietary tips, like incorporating slow-releasing carbohydrates in meals, to help stabilize blood sugar levels and improve sleep quality for those with EBV.

Takeaways

• 😴 Sleep deprivation and insomnia are common issues for people with chronic EBV.
• 🔥 Waking up between 3 a.m. and 5 a.m. with symptoms like heart palpitations and hot flashes is linked to EBV-related insomnia.
• 🍎 Melatonin production is vital for sleep, but stress depletes serotonin, especially in women, making it harder for them to fall asleep.
• 🌾 Low-carb diets can worsen insomnia for people with EBV, as the brain and body need glucose for energy.
• 🥗 Eating a dinner lacking in glucose, like salad and steak, can lead to disrupted sleep.
• 🍚 Incorporating slow carbohydrates such as starchy vegetables and whole grains can help stabilize blood glucose and support sleep.
• 🥜 Evening snacks with glucose, fiber, protein, and healthy fats (e.g., apples with nut butter) help provide steady glucose for the brain during the night.
• ⏰ Timing of meals matters—dinner should be closer to 7 p.m., and an evening snack may be necessary to prevent nighttime glucose drops.
• 🌿 Some research-backed foods to aid sleep include brown rice, oats, cherries, walnuts, and chia seeds.
• 📚 For more detailed strategies, the speaker suggests checking out their book or the EBV recovery program.

Q & A

What is the primary focus of the training led by Dr. Kasha?

The primary focus of the training is the connection between Epstein-Barr Virus (EBV) and sleep, particularly sleep deprivation or insomnia in people with chronic EBV.

Why do people with chronic EBV often wake up at 3:00 a.m. or 4:00 a.m.?

People with chronic EBV often wake up at these times due to issues with blood sugar levels, adrenal dysfunction, and stress, which trigger heart palpitations, hot flashes, or chills, making it difficult to sleep.

What role does stress play in reactivating EBV, according to Dr. Kasha?

Stress is identified as the number one reactivating factor for EBV. It increases cortisol levels, which in turn triggers EBV reactivation and worsens symptoms, especially during periods of sleep deprivation.

How does serotonin depletion in women affect their sleep patterns?

Women use more serotonin than men during stress, leading to serotonin depletion by the end of the day. This depletion impacts melatonin production, making it harder for women to relax and fall asleep.

Why does Dr. Kasha advise against low-carb diets for people with EBV?

Dr. Kasha advises against low-carb diets because the brain and body run on glucose. A low-carb diet can lead to blood sugar imbalances, which can trigger insomnia and adrenal dysfunction in people with chronic EBV.

What types of carbohydrates does Dr. Kasha recommend for improving sleep in EBV patients?

Dr. Kasha recommends slow-digesting carbohydrates like whole grains, starchy vegetables (e.g., potatoes, beets, carrots), brown rice, and fruits like apples and cherries. These provide steady glucose levels and support brain and adrenal functions.

How can evening snacks help prevent EBV-induced insomnia?

Evening snacks, especially those that include healthy carbs, protein, and fats, can help maintain stable blood sugar levels throughout the night, preventing the cortisol spike that wakes people up and worsens EBV symptoms.

What are some suggested snacks for better sleep according to Dr. Kasha?

Dr. Kasha suggests snacks like chia pudding with cherries or kiwi, an apple with nut butter, or a small bowl of cooked brown rice, oats, or walnuts. These snacks help maintain glucose levels while providing fiber and healthy fats.

What physiological mechanism triggers waking up during the night for people with EBV?

When glucose levels drop during the night, the body stimulates the adrenals to release cortisol and glucagon to raise blood sugar. This cortisol spike causes people to wake up feeling jittery, with heart palpitations and high blood pressure.

What additional resources does Dr. Kasha offer for addressing EBV-related insomnia?

Dr. Kasha offers further resources such as an entire chapter in her book on sleep and EBV, as well as a full module on sleep solutions in her EBV recovery program.