Restorative Sleep

Consistent deep restorative sleep is powerful medicine. Lack of sleep, on the other hand, will eventually take its toll on the victim. Sleep is often the first domino to fall. With chronic sleep deprivation, we then get fatigue as well as a host of diseases: obesity, depression and other mental illnesses, autoimmune diseases, high blood pressure, arthritic, fibromyalgia, heartburn, chronic pain syndrome, headaches, decreased sex drive, increased risk of diabetes, car accidents, industrial accidents, lost jobs, and failed marriages.

Sleep problems must be aggressively remedied. Here are some options:

• It starts with the discipline to get to bed on time.
• Sleep hygiene- setting the conditions right for sleep.
• “Natural Sleep Aids:” Kavinace, 5HTP, Natural bio-identical hormones (especially melatonin, and progesterone), herbs (such as passion flower, chamomile, valerian), L-theanine, phosphatidyl Serine
• Devices and techniques that may help: Neurofeedback, biofeedback, CES device (cranial electrical stimulation), Lifewave nanotechnology patch, magnets
• Medications: Klonapin, Xanax, Ambien, Elavil, Flexeril, Trazadone, Lunesta, Roserum, Doxepin, Xyrum
• Avoid sleep aids that block the deep restorative sleep such as benadryl (found in man of the “PM” such as Tylenol PM, Zanaflex, Ativan, Valium, Tranxene, Serax, Librium, and Restoril.
• Other modalities which may help promote a restful night’s sleep include relaxation techniques (such as deep breathing and biofeedback), a hot bath, and hypnosis.
• Exercise earlier in the day may help promote sound sleep, but don’t exercise too close to bedtime.
• Avoid drinking alcohol late in the evening. This may make you drowsy, but it may block the stage 4 sleep.
• Quit smoking. Nicotine is a stimulant.
• Acupuncture may also be quite helpful.

Sleep hygiene options include the following:

*Take a “mini-vacation” one hour before bed
*Avoid late meals
*Don’t drink too much water before bedtime.
*No caffeine after 3 PM.
*Do not use the bedroom for work.
*The bedroom is only for sleeping and intimacy
*Take a hot bath before bed (try some Epsom salts)
*White noise (such as a fan, air conditioner, or a “sleep mate”)
*Keep the bedroom cool
*No TV in the bedroom
*No TV watching or computer for 1 hour before bed.
*Keep the light’s low during the hour before bed.
*Once you go to bed, keep the room completely dark.
*If your partner snores, sleep in a separate room or wear earplugs,
*Put the bedroom clock out of reach and turned away from you.
*Consider a light snack before bed
*Avoid long naps
*Go to bed and awaken at the same time every day.

Sleep studies may be helpful to determine the cause of the problem. NeuroScience offers a “sleep kit” which tests the patient’s levels of the neurotransmitters and hormones in the middle of the night which may be contributing to the problem of insomnia. By better understanding the root of the problem, we are then able to design a program to remedy the issue.

Sleep apnea studies may also be helpful. These may be done in a sleep lab, or they may be done at home in the comfort of your own bed. Sleep apnea is a serious disease. It must be considered, and if present it must be adequately treated.

In summary, do not accept poor sleep in your life. It will take its toll. Aggressively get after it. In my practice most patients are able to overcome the problem with “natural” remedies, however, some need medications. At the end of the day, my motto is “Whatever it takes!”