This document summarizes natural approaches to treating insomnia. It discusses identifying the underlying causes of insomnia through evaluation, modifying lifestyle factors like exercise and relaxation techniques to calm the nervous system, and using herbal supplements and nutrients to support sleep. The document recommends establishing healthy sleep hygiene habits, addressing any underlying medical conditions, and exploring both natural and conventional treatment options for insomnia.

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

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

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

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

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?