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Natural Approaches to
Insomnia
Adam Rinde, ND
Sound Integrative Health, PLLC
Kirkland, WA
425-889-5894
Main Points
• You don’t have to struggle with sleep
disruption. Help is Available
• There are underlying causes of insomni...
Figure 3 Percent who report any symptoms of a sleep problem (a few nights per
week or more) is on the rise.
Prevalance/Inc...
Gershell L (2006) Insomnia market
Nature Reviews Drug Discovery 5: 15–16 doi:10.1038/nrd1932
Types of Insomnia
• Sleep Ons...
Causes of Insomnia
a condition of excess arousal
• Sleep Onset Insomnia
– Anxiety
– Stimulant Abuse
– Pain
– Alcohol use
–...
Consequences of Insomnia
Complications of Insomnia
• Moodiness
• Forgetfulness
• Missed work
• Prone to Accidents
• Relationship Difficulties
• Dif...
Doctors Visit
Doctors Visit
• History and Physical Exam
• Blood Work
• Special Tests
– Sleep Studies
• Referrals
Considerations
• Sleep Apnea
• Restless Leg Syndrome
• Narcolepsy
Conventional Approaches to
Insomnia
• Medications (Benzodiazapenes, Non-
benzodiazapene sedatives, SSRI’s)
• Sleep Hygeine...
Basic Natural Approach toward
Insomnia
• Identify underlying cause of insomnia through careful
evaluation. Modify treatmen...
Sleep Hygeine
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...
Bedtime Snacks
• Almond/Poppy Seed Smoothie
• Hummus and Baby Carrots
• Greek Yogurt with Berries
• Toast with Almond Butt...
Progressive Muscle Relaxation
Valeriana
Passion Flower
Humulus
Natural Supplements
Summary
• Sleep is essential to well-being
• Is the cause of your insomnia serious?
• An evaluation is valuable
• Natural ...
Sleep disruption
Sleep disruption
Sleep disruption
Sleep disruption
Sleep disruption
Sleep disruption
Sleep disruption
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Sleep disruption

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Sleep disruption

  1. 1. Natural Approaches to Insomnia Adam Rinde, ND Sound Integrative Health, PLLC Kirkland, WA 425-889-5894
  2. 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. 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. 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. 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. 6. Consequences of Insomnia
  7. 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. 8. Doctors Visit
  9. 9. Doctors Visit • History and Physical Exam • Blood Work • Special Tests – Sleep Studies • Referrals
  10. 10. Considerations • Sleep Apnea • Restless Leg Syndrome • Narcolepsy
  11. 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. 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. 13. Sleep Hygeine
  14. 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. 15. Bedtime Snacks • Almond/Poppy Seed Smoothie • Hummus and Baby Carrots • Greek Yogurt with Berries • Toast with Almond Butter
  16. 16. Progressive Muscle Relaxation
  17. 17. Valeriana
  18. 18. Passion Flower
  19. 19. Humulus
  20. 20. Natural Supplements
  21. 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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