Presented by:Dr. Carmen Anne Luterbach, ND

SLEEPING SOUNDLY

Importance of Sleep• Memory • Immune support• Growth – especially infants and children• Repair – healing of injured or damaged tissues• Weight management – lack of sleep leads to increased

appetite• Learning capacity – increases neural connections in the brain

Sleep requirements – change with age

• Age and condition Sleep Needs• Newborns (0–2 months) 12 to 18 hours• Infants (3–11 months) 14 to 15 hours• Toddlers (1–3 years) 12 to 14 hours• Preschoolers (3–5 years) 11 to 13 hours• School-age children (5–10 years) 10 to 11 hours• Adolescents (10-17 yeard) 8.5 to 9.25 hours• Adults 7 to 9 hours• Elderly 6 to 6.5 hours• Pregnant women 8(+) hours

•The bottom line is: how much sleep is right for YOU!

Sleep Deprivation: What happens when we don’t sleep?

• Muscle aches and pains

• Confusion, memory loss

• Depression, irritability

• Hand tremors

• Headaches, malaise

• Hallucinations

• Sensitivity to cold

• Bloodshot, baggy eyes

• Obesity

• Increased blood pressure

• Increased stress hormone

• Increased risk of:

• Diabetes, Fibromyalgia

• Temper tantrums (children)

• Severe yawning

• ADHD, psychosis

Types of Insomnia

• Maintenance Insomnia• More common among older people• Waking up during the night• Falls asleep easily, wake hours later and cannot return to sleep

• Onset Insomnia• Difficulty falling asleep• Cannot let the mind relax, worries

• Early Morning Awakening• Awaken much earlier than normal time to rise• May be a sign of Depression

Secrets for a Sound SleepRegular Sleep Schedule• Set an alarm clock (turn the clock face away)• Even on the weekends?!!• Keep a sleep journal

Secrets for a Sound Sleep• Avoidance of stimulating substances:• Alcohol, caffeine and nicotine interfere with sleep quality

Secrets for a Sound SleepRoutines and Rituals:• Relaxing activities an hour before bed• Darken the home, candle-light• Listen to calming, quiet music

Secrets for a Sound SleepYour nocturnal environment:• Keep the bedroom dark at night• Ensure a quiet space (consider ear plugs)• Keep up the fung shui = no clutter!• Comfortable mattress and pillows

Secrets for a Sound Sleep• Disturbed sleep: one of the earliest symptoms of stress• A message about how you are conducting your life• Are you living a Balanced life?

Secrets for a Sound Sleep• Get up and Get out!• Midnight meditation• Work on a project, listen to music• Awareness – be mindful of your emotional state• Fear, sadness, anger, anxiety

Secrets for a Sound Sleep• Regular, daily exercise:• DAY: Cardiovascular activities• Running, hiking, cycling, walking

• NIGHT: Relaxing and gentle activities • Yoga, stretching, Tai chi

Secrets for a Sound Sleep• Use of the bedroom (an acceptable form of stimulation)

•SEX AND SLEEP ONLY!!

Herbal Medicine

Skull Cap• Scutellaria baicalensis• Restless sleep with anxiety, worry and racing thoughtsChamomile• Chamomila recutita• Alert with difficulty falling asleepValerian• Valeriana officinalis

Bedtime Snacks• Cherry Juice – high in Melatonin a natural substance that

promotes the sensation of tiredness• Sesame seeds or tahini spread on crackers or fruit high

in tryptophan• Warm tea, rice or almond mylk –calm soothing drinks

bring energy to the digestive tract to promote rest and digestion

The Root Cause• Get to the Root of your insomnia!• Insomnia is often a symptom of an underlying condition

• If your insomnia persists for more than 4 weeks, consult your local naturopathic physician.

Resources and Links:• Full Catastrophe Living by Jon Kabat-Zinn• The Relaxation & Stress Reduction Workbook by Martha Davis, et al.

• www.allaboutdepression.com/relax• www.moodgym.anu.edu.au/