Sleep Disruption

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Adam Rinde, ND presents on Sleep Disruption

Adam Rinde, ND presents on Sleep Disruption

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  • 1. Natural Approaches to Insomnia Adam Rinde, ND Sound Integrative Health, PLLC Kirkland, WA
  • 2. 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
  • 3.  
  • 4. Prevalance/Incidence
  • 5. Types of Insomnia
    • Sleep Onset Insomnia
    • Sleep Disruption Insomnia
      • Early awakening
      • intermittent sleep awakening
    • Acute Insomnia
    • Short term insomnia
    • Chronic Insomnia
  • 6. Causes of Insomnia a 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
  • 7. Consequences of Insomnia
  • 8. 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
  • 9.  
  • 10. Doctors Visit
  • 11. Doctors Visit
    • History and Physical Exam
    • Blood Work
    • Special Tests
      • Sleep Studies
    • Referrals
  • 12. Considerations
    • Sleep Apnea
    • Restless Leg Syndrome
    • Narcolepsy
  • 13.  
  • 14. Conventional Approaches to Insomnia
    • Medications (Benzodiazapenes, Non-benzodiazapene sedatives, SSRI’s)
    • Sleep Hygeine Suggestions
    • Address underlying health conditions
      • CPAP or Surgery for Sleep Apnea
  • 15. 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
  • 16. Sleep Hygeine
  • 17.  
  • 18.  
  • 19.  
  • 20.  
  • 21. 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
  • 22. Bedtime Snacks
    • Almond/Poppy Seed Smoothie
    • Hummus and Baby Carrots
    • Greek Yogurt with Berries
    • Toast with Almond Butter
  • 23. Progressive Muscle Relaxation
  • 24. Valeriana
  • 25. Passion Flower
  • 26. Humulus
  • 27. Natural Supplements
  • 28. Summary
    • Sleep is essential to well-being
    • Is the cause of your insomnia serious?
    • An evaluation is valuable
    • Natural and Conventional alternatives.
    • Questions?