Download - Sleep disruption
Natural Approaches to Insomnia
Adam Rinde, NDSound Integrative Health, PLLC
Kirkland, WA425-889-5894
Main Points
• You don’t have to struggle with sleep disruption. Help is Available
• There are underlying causes of insomnia that should be investigated.
• Many practical, non-invasive therapies exist to address sleep disruption
Gershell L (2006) Insomnia marketNature Reviews Drug Discovery 5: 15–16 doi:10.1038/nrd1932
Figure 3 Percent who report any symptoms of a sleep problem (a few nights per week or more) is on the rise.
Prevalance/Incidence
Gershell L (2006) Insomnia marketNature Reviews Drug Discovery 5: 15–16 doi:10.1038/nrd1932
Types of Insomnia
• Sleep Onset Insomnia
• Sleep Disruption Insomnia– Early awakening– intermittent sleep awakening
• Acute Insomnia
• Short term insomnia
• Chronic Insomnia
Causes of Insomniaa condition of excess arousal
• Sleep Onset Insomnia– Anxiety– Stimulant Abuse– Pain– Alcohol use– Medications– Delayed Sleep Phase
Syndrome– Restless Leg
Syndrome
• Sleep Maintenance Insomnia– Depression– Alcohol– Underlying Medical
Concern• Sleep Apnea• Hypercortisol• Hypoglycemia• Gerd• allergies
Consequences of Insomnia
Complications of Insomnia
• Moodiness• Forgetfulness• Missed work• Prone to Accidents• Relationship Difficulties• Difficulty Concentrating• Growth Hormone Secretion Decreased• Decreased Stage III and IV , Delta Wave Sleep• Increased Ghrelin Secretion• Decrease in brain antioxidant action
Doctors Visit
Doctors Visit
• History and Physical Exam
• Blood Work
• Special Tests– Sleep Studies
• Referrals
Considerations
• Sleep Apnea
• Restless Leg Syndrome
• Narcolepsy
Conventional Approaches to Insomnia
• Medications (Benzodiazapenes, Non-benzodiazapene sedatives, SSRI’s)
• Sleep Hygeine Suggestions
• Address underlying health conditions– CPAP or Surgery for Sleep Apnea
Basic Natural Approach toward Insomnia
• Identify underlying cause of insomnia through careful evaluation. Modify treatment based on other factors like Restless Leg Syndrome
• Calm overactive nervous system with lifestyle treatments such as progressive relaxation and exercise
• Establish healthy sleep hygeine• Tonify the nervous system with calming herbs and
nutrients (ie. Passiflora, Hops, California Poppy, Valerian, Magnesium, Gaba, Melatonin)
• Support sedating brain neurotransmitters with specific nutrients (B6, 5-HTP, Niacinamide).
• Balance metabolism and cortisol production through adrenal and metabolic support
Sleep Hygeine
Sleep Hygeine Do’s and Dont
• Go to sleep and wake at the same time each night
• Make Bedroom as dark and cool as possible.
• Don’t’ do anything in bed beside bed activities
• remove all books and clutter from bedroom
• only lie down when tired• avoid all beverages after
7 p.m• limit napping to less then
1 hour
• Avoid stimulants (coffee, and nicotine)
• Avoid alcohol before bed• Make a light snack before
bedtime that is balanced in carbohydrates, proteins, and fats
• develop an evening ritual• If you can’t fall asleep
after 10 minutes get out of bed and do something relaxing
Bedtime Snacks
• Almond/Poppy Seed Smoothie
• Hummus and Baby Carrots
• Greek Yogurt with Berries
• Toast with Almond Butter
Progressive Muscle Relaxation
Valeriana
Passion Flower
Humulus
Natural Supplements
Summary
• Sleep is essential to well-being
• Is the cause of your insomnia serious?
• An evaluation is valuable
• Natural and Conventional alternatives.
• Questions?