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Natural Approaches to  Insomnia Adam Rinde, ND Sound Integrative Health, PLLC Kirkland, WA
Main Points <ul><li>You don’t have to struggle with sleep disruption. Help is Available </li></ul><ul><li>There are underl...
 
Prevalance/Incidence
Types of Insomnia <ul><li>Sleep Onset Insomnia </li></ul><ul><li>Sleep Disruption Insomnia </li></ul><ul><ul><li>Early awa...
Causes of Insomnia a condition of excess arousal <ul><li>Sleep Onset Insomnia </li></ul><ul><ul><li>Anxiety </li></ul></ul...
Consequences of Insomnia
Complications of Insomnia <ul><li>Moodiness </li></ul><ul><li>Forgetfulness </li></ul><ul><li>Missed work </li></ul><ul><l...
 
Doctors Visit
Doctors Visit <ul><li>History and Physical Exam </li></ul><ul><li>Blood Work </li></ul><ul><li>Special Tests </li></ul><ul...
Considerations <ul><li>Sleep Apnea </li></ul><ul><li>Restless Leg Syndrome </li></ul><ul><li>Narcolepsy </li></ul>
 
Conventional Approaches to Insomnia <ul><li>Medications (Benzodiazapenes, Non-benzodiazapene sedatives, SSRI’s) </li></ul>...
Basic Natural Approach toward Insomnia <ul><li>Identify underlying cause of insomnia through careful evaluation. Modify tr...
Sleep Hygeine
 
 
 
 
Sleep Hygeine Do’s and Dont <ul><li>Go to sleep and wake at the same time each night </li></ul><ul><li>Make Bedroom as dar...
Bedtime Snacks <ul><li>Almond/Poppy Seed Smoothie </li></ul><ul><li>Hummus and Baby Carrots </li></ul><ul><li>Greek Yogurt...
Progressive Muscle Relaxation
Valeriana
Passion Flower
Humulus
Natural Supplements
Summary <ul><li>Sleep is essential to well-being </li></ul><ul><li>Is the cause of your insomnia serious? </li></ul><ul><l...
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Sleep Disruption

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Adam Rinde, ND presents on Sleep Disruption

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Transcript of "Sleep Disruption"

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

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