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1 December 2007 Volume 3, Issue 12 |
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A GOOD NIGHT'S SLEEP IS HARD TO FIND! Insomnia or poor quality sleep is so common now-days, that it is one of the most common patient complaints heard in my practice. Do you know that we spend up to a third of our lives asleep? This may sound incredible and almost unbelievable to hard driving people. But the fact is, sleep is extremely important to maintain good health. Sleep may be more important than even exercise and diet, and yet very little attention is paid to it. A natural restorative sleep is necessary to repair damages done to our bodies during the day. A natural restorative sleep allows the body to replenish every cell, to boost the immune system, to regulate metabolism, to improve cognitive functions, to eliminate toxins and free radical damage, to balance hormones, to restore adrenals glands, to prevent heart diseases and to make neurotransmitters. Every one knows that sleeping pills are not the ideal solution as they very often are addictive, and do not allow the same quality of sleep as a natural restorative sleep. As a Naturopath, I see sleep as a fundamental part of a person’s health, and I always concentrate on helping my patients to improve their sleep, reduce or suppress their sleeping medications, and correct their bad sleeping habits. Insomnia Defined: Possible Causes of Insomnia: Physical Problems: Sleep Apnea (snoring and waking up frequently with brief periods of not breathing), Asthma, Chronic Obstructive Pulmonary Disease (COPD), Congestive Heart Failure, Coronary Heart Disease, Gastro Esophageal Reflux Disorder (GERD), Kidney Disease, Rheumatoid Arthritis, Osteoarthritis, or other pain related disorders, hyperthyroidism, benign prostatic hyperplasia, nerve disorders like Parkinson’s and Multiple Sclerosis, discomfort, trips to the bathroom, restless leg syndrome, and so on… Hormonal Imbalances: High level of Thyroid hormones can cause anxiety, restlessness, and difficulty sleeping. Adrenal hormones imbalances such as high Cortisol levels are known to reduce sleep quality. The fluctuation of female hormones during pre-menopause or menopause can induce hot flashes and night sweats, irritability, or food cravings that can impair sleep quality. Hypoglycemia: When the blood sugar drops below 50 at night, it increases Adrenaline, Glucagon, Cortisol, and growth hormone, all of which can stimulate the brain, and keep you awake. Caffeine: Coffee, tea, chocolate, and colas, especially in the evening, can be too stimulating. Alcohol consumption even if it relaxes you at the beginning may also affect your sleep later during the night. Smoking can, and often does keep you awake. Allergies and Intolerances: Certain foods and chemical exposures can affect sleep quality. This may include anything form mercury toxicity, solvents, pesticides, household cleaning agents, to refined sugars, pasteurized milk, peanuts or gluten. Nutrient Deficiencies: Lack of B vitamins, Magnesium, lack of proteins and diverse minerals imbalances can affect sleep. Persistent Stress: This is the most common cause of chronic insomnia. If you are a worrier, have relationship or work related issues; if you are frustrated or sad, or feel trapped in an insolvable situation, then you may have trouble sleeping. The question is not so much about the stress you have in your life but rather, how you handle the stress. Handling stress all depends on your adrenal health. Poor adrenal function leads to poor ability to handle stress. Anxiety and Depression are frequently causes of insomnia. A major study showed that 72% of depressed persons had sleep troubles before they had depression. Caretaker insomnia: Parents of newborns, who have repetitive night awakenings or adults who care for family members with medical disorders. Keeping Erratic Hours, Rotating Shift Work, Jet Lag and the Like: Anything that disrupts your natural biological clock (circadian rhythm) disturbs secretion of melatonin, a hormone produced by the pineal gland that helps regulate sleep. Before artificial light was available, people were following the rhythms of the nature, getting up when the sun rose, going to bed when the sun would go down. Modern society has brought television, computers, and artificial light which keep people working and stimulated at night, instead of helping them to rest or at least slow down their activities. This is why I don’t recommend having TV in your bedroom , as it is just too tempting to turn it on at night if you cannot sleep. A TV should be kept in a place where you can sit down and watch it, but not just hear it as a back ground noise. Other Environmental Factors Such as Noise: We are bombarded with artificial noises, TV included, rather than natural calming noises such as a flowing water, wind through the trees, birds, etc…Central heating system are noisy, air conditioning, uncomfortable beds and pillows, or a partner that snores tosses and turns… Television, computers, electrical wiring, cell phones, emit electromagnetic fields that may contribute to frequent wakening, aches and pains, and muscles spasms. Electromagnetic fields have been found to decrease melatonin production. Inactivity: Regular exercise can help release tension and stress and promote better and deeper sleep. Lack of exercise is not conductive to sleep. On the other hand, over-training and exercising at night can also lead to sleep disorders. For this reason, it is better to exercise early during the day. Tips For a Good Night’s Sleep: 2. Set a Schedule: Remember that your circadian rhythms are ruled by the rising and setting of the sun. Though it may not be possible to follow the nature‘s rhythms, go to bed at a set time each night and get up at the same time every morning. On the week-end, don’t sleep in more than one or two hours later, otherwise you will disrupt your sleep cycle. If your sleep schedule has been disrupted (such as with “jet lag”), you can try 1 to 2 gr. of Melatonin from Designs for Health, to help re-set it. 4. Stay Warm: Body temperature drops at night, so keep your feet warm with a hot water bottle or wear socks in bed. Take a warm bath with relaxing essential oils before going to bed. 5. Control Your Environment: Maintain a comfortable temperature, better on the cool side or with a slight opened window. Keep your bedroom in the dark, uncluttered and soothing. Wear comfortable 100% natural fiber bedclothes which allow your body to better regulate its temperature. Be sure to have a good mattress and pillow. I discovered that Tempur-pedic pillows are NOT healthy for the neck. It is better to have either no pillow or a flat feather pillow (if you don’t have allergies). Block out noises, and put your alarm clock where you cannot see it or hear it. It doesn’t help you to look at the clock at night when you cannot sleep. 6. Exercise: Try to have at least 20 to 30 minutes of physical activity per day earlier during the day. Compared to sedentary folks, people who exercise not only sleep longer but also fall asleep much faster. Weight training, cardio vascular exercise as well as yoga, stretching, breathing exercises, are all improving sleep efficiency, total sleep time, number of wakening, and sleep quality. 7. Eat Well: Finish your dinner at least three hours before bedtime to avoid digesting during your sleep. Do not over eat, keep bedtime snacks small, limit sugar, and stay away from spicy foods that may cause heartburn. Minimize liquids before bed to prevent nocturnal trips to the bathroom. Include whole natural foods that are rich sources of tryptophan, such as turkey, chicken, beef, milk, potatoes, nuts and brown rice. Also include whole grains, fresh fruits and vegetables which have mildly sedative effects. Avoid hydrogenated oils, fried foods, and sugar. 8. De-stress: Re-educate your nervous system in how to respond to stress. Learn meditation, biofeedback, or relaxation techniques. If you worry or forget things, get in the habit of writing them down on a small pad of paper that you can keep next to your bed instead of thinking about them all night. Then deal with these things in the morning. Replace negative thoughts with positives ones through EFT (Emotional Freedom Technique) or through visualization. 9. Professional Interventions: Massage therapy, acupuncture, chiropractic manipulation, osteopathy, Rosen body work, or Bowen treatments are effective treatments for insomnia. If you are depressed or anxious, you may need psychological counseling. If you are depleted you need a good Naturopathic approach. Nutritional Approach: Vitamins: The lack of B vitamins affects the nervous system. Studies have found that Thiamin (B1), riboflavin (B2), niacinamide (B3), folate, pyroxidine (B6, one of the nutrients that enhances the body’s conversion of tryptophan to melatonin), and B12, all play a role in improving sleep patterns. Minerals: They are extremely important to help the nervous system to be balanced. Calcium and Magnesium can have soothing effects. Lack of magnesium has been associated with disruption of normal circadian rhythms including sleep. Potassium aids sleeping efficiency and sleep consolidation. Zinc deficiencies often cause middle-of-the-night wakefulness. Iron deficiency may be involved in restless leg syndrome or sleep apnea. Amino Acids: These are the building blocks of proteins. They can be easily depleted by a lack of good quality protein intake, or by various psychological or physical stressors. They are extremely important for brain and nervous system proper function. Tryptophan is a well researched and well known Amino Acid to help sleep quality. Milk, yogurt, chlorella and nuts are rich in tryptophan. The Hypothalamus Gland: This gland helps the body’s internal clock regulation, sleep included. Hypothalamus PMG from Standard Process is very useful for nervousness, irritability, insomnia and mood swings. The Pineal Gland produces and secretes melatonin; it contains GABA, serotonin, norepinephrine, dopamine, and other peptides that affect mood and sleep. Neuroplex from Standard Process contains pineal gland extract, which can be very helpful for sleep. Herbs: There are many herbs that are known to improve sleep and sleep quality. The most known is Valerian Root, one of the most studied, safe, and effective herb for sleep problems. It helps people fall asleep faster and have a more relaxed high quality night sleep. It increases GABA (a neurotransmitter) receptors which are involved in regulating normal sleep. Hops lessens the time it takes to fall asleep. Chaste Tree may increase the body’s own production of melatonin during the night. Kava has a long history of use for soothing nerves and promoting deep sleep. It is effective for anxiety, restlessness, stress, and enhance dreams. Passionflower is widely used, safe, sedating type of herb that can be taken over a long period of time. It is particularly indicated for an overactive mind, worry, or nightmares causing insomnia. St John’s Wort, when used for several months can help insomnia linked to depression. Chamomile calms the nerves and helps insomnia related to digestive disorders. Catnip is a gentle herb that contains properties similar to Valerian Root. Skullcap, Lemon Balm and Lavender either in a tea or a tincture form can all be used very safely for sleeping aids . They have no side effects, are non addictive, and can provide little miracles without any of the side effects of sleeping drugs. The herbs I used are from MediHerb, a highly reputable Australian company, for its quality and research analysis on every product they produce. Other Helpers: Phosphatidyl Serine from Designs for Health, is an amino acid that helps reduce high cortisol levels, and will help restful nights. The right balance of hormones with natural plant based Progesterone or Estrogens can certainly improve many menopaused women to sleep better. 5HTP (a derived form of tryptophan) from Designs For Health is also sometimes chosen when anxiety is present with insomnia. Plus, it is important to remember to Detoxify Your Body on a regular basis: Both Liver and Colon health can impair your ability to sleep properly. I recommend regular Colon and Liver / Gallbladder cleanses to prevent build up of toxins. Yeast overgrowth can certainly affect sleep quality as well. If you suffer from yeast or Candida, I recommend Grape Fruit Seed Extract or Defense Plus from Nutribiotics to eradicate it. In any case, as a practicing Naturopath, I am always working to determine the causes of insomnia through the use of proper testing. In this way, I can address the indicated causes one by one with the appropriate Supplements, Nutrition, or Herbs. No two people have the same reasons or combination of reasons as to why they suffer from insomnia. And as such, treatment must be individualized and personalized. Please know with confidence that you don’t have to keep suffering from insomnia. You may think that it is normal to sleep less or have poor quality sleep because you are getting older or because you have entered menopause or because you have a lot going on in your life. But these are not the right reasons. Plenty of my elderly patients sleep their 8 or 9 hours like babies! There are natural and safe solutions for insomnia and as such, you should seek the proper help to eradicate this debilitating and miserable condition. Isn’t it time for you to go back to sleep? OUR HOLIDAY OFFICE HOURS: The office HOLIDAY SCHEDULE will BEGIN on December 20, 2007 and run through January 3, 2008. During this Holiday schedule period, LISA WILL BE PRESENT and THE OFFICE WILL BE OPEN to receive your telephone calls and to re-fill your supplement orders on the following schedule: OPEN THURSDAY’S and FRIDAY’S ONLY from 8:30 AM to 12:30 PM on the following dates: FYI: From now until December 19, 2007 the office will be functioning as usual on the normal operating schedule. Our HOLIDAY SCHEDULE begins on 20 December 2007. Yours in Health,
The entire contents of HEALTH AWARENESS are based upon the opinions of Beatrice Levinson, Naturopath, unless otherwise indicated. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as an offering and sharing of knowledge and information from the research and experience of Beatrice Levinson, Naturopath within the U.S. and Europe. Beatrice Levinson, Naturopath encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
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