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Sleep disruption

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  • 1. Natural Approaches to Insomnia Adam Rinde, ND Sound Integrative Health, PLLC Kirkland, WA 425-889-5894
  • 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. Figure 3 Percent who report any symptoms of a sleep problem (a few nights per week or more) is on the rise. Prevalance/Incidence
  • 4. Gershell L (2006) Insomnia market Nature 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
  • 5. 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
  • 6. Consequences of Insomnia
  • 7. 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
  • 8. Doctors Visit
  • 9. Doctors Visit • History and Physical Exam • Blood Work • Special Tests – Sleep Studies • Referrals
  • 10. Considerations • Sleep Apnea • Restless Leg Syndrome • Narcolepsy
  • 11. Conventional Approaches to Insomnia • Medications (Benzodiazapenes, Non- benzodiazapene sedatives, SSRI’s) • Sleep Hygeine Suggestions • Address underlying health conditions – CPAP or Surgery for Sleep Apnea
  • 12. 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
  • 13. Sleep Hygeine
  • 14. 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
  • 15. Bedtime Snacks • Almond/Poppy Seed Smoothie • Hummus and Baby Carrots • Greek Yogurt with Berries • Toast with Almond Butter
  • 16. Progressive Muscle Relaxation
  • 17. Valeriana
  • 18. Passion Flower
  • 19. Humulus
  • 20. Natural Supplements
  • 21. Summary • Sleep is essential to well-being • Is the cause of your insomnia serious? • An evaluation is valuable • Natural and Conventional alternatives. • Questions?

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