Solutions For A Better Sleep

Sleep is a basic physiological need-as vital as the need for food & water. Although much about the nature of sleep still remains elusive, great progress has been made over the last three decades in understanding how and why we sleep, as well as health consequences of lost or disturbed sleep.

FIRST THINGS FIRST: SETTING THE STAGE FOR A GOOD NIGHT’S SLEEP

Mild or moderate insomnia may be cured with improved non-medication interventions, known as "sleep hygiene." Before considering these, it is important to recognize that there are individual differences in what works best to help people improve their sleep. For example, some need absolute quiet to fall asleep, others fall asleep best when listening to music or watching TV.

Top Ten Tips for Better Sleep Hygiene:

1) Sleep as much as needed to feel refreshed and healthy during the following day, but not more.
2) Limit your time in bed to the time you intend to sleep.
3) A regular arousal time in the morning strengthens circadian cycling and, finally leads to regular times of sleep onset.
4) Go for timely exercise in the late afternoon, 5-6 hours before bedtime.
5) Set the stage: a dark, quiet room that's cool (65-72°), with a comfortable bed.
6) The quiet hum of a fan, the soothing sound of a "nature" tape, a "white noise" machine, or earplugs can do wonders to block out distracting sounds. Sound attenuating the bedroom walls & windows also may help.
7) If you’re feeling frustrated at night from not being able to fall asleep, try turning on the light and do something different.
8) Self-fulfilling prophecies can also play a role: find ways to distract your thoughts if you worry about sleeping poorly; the worrying itself can make it more difficult to fall asleep.
9) Anxiety, no matter what the cause, interferes with sleep; Speak with your healthcare provider about non-medication techniques or medication to reduce anxiety.
10) Avoid stimulant medications, nicotine, and caffeine, and alcohol.

Make the bedroom a quiet, peaceful sanctuary for rest, relaxation, and sexual activity. Don't have arguments or heated discussions in the bedroom. Make an agreement with your mate on a cutoff time (9pm or 10pm) after which you will not talk about anything that is not soothing, supportive, nurturing. Don't read, watch TV, eat, do paperwork, or hobbies unless they help you relax. Avoid stimulating TV programs and reading material.

You can also try a light carbohydrate snack 1 hour before bedtime (fruit juice, fruit, crackers, bread) with or without a source of protein (cheese, nuts, milk).

Use herbal interventions or non-addictive medications before those that might be habit-forming. "Anti-depressant" medication is often most effective in those who have chronic sleep disorders.

DIET, SUPPLEMENTS, HERBAL REMEDIES

What you eat definitely effects not only your sleep but how you feel and function throughout the day. To improve energy during the day and sleep at night, make sure you get a good source of protein in the morning: whole-grain breads, cereals, pastas, beans, and fresh fruits & vegetables-the so-called complex carbohydrates. Avoid refined sugars and carbohydrates (such as overly processed and pre-sweetened cereals), which will rapidly increase blood sugar (glucose), stimulate the over-production of insulin, and result in low blood sugar 1-2 hours later. Just as insulin is released when blood sugar levels are too high, adrenaline is released when blood sugar drops too low. Proteins contain "amino acids," the building blocks for important hormones such as norepinephrine and serotonin. The amino acid "Tryptophan" is the major precursor to serotonin, which is of major importance for healthy sleep.

Consuming carbohydrates (with or without high protein foods) about an hour before bedtime is effective for many people. Healthy carbohydrate alternatives include dates, bananas, apples, fruit juice, granola, carrot cake, or bread. Healthy protein alternatives include milk, cheese, yogurt, nuts, and rice pudding. Many people have found that 1-3 grams at bedtime helps them to fall asleep faster.

B Vitamins, Calcium, Magnesium, Copper, and Iron are also important. If your dietary intake is not optimal, consider a supplement that contains 100% of the U.S. RDA for these nutrients. L-Tryptophan, available in supplement form, seems to be effective for some people to improve their sleep. It may be wise to try 1 to 3 gm of L-Tryptophan for a few nights. Its side effects are probably more benign than those of most medications.

Valerian is a European plant (Valeriana Officinalis) which has been used by many for relief of milder forms of insomnia. According to Andrew Weil, MD, tincture of valerian is the strongest and most effective form of the herb. It is safe, effective and not addictive. One teaspoonful of tincture of valerian, taken in an ounce or two of warm water, should induce sleep within 30 minutes. (If you're using tablets or capsules, follow the dosages recommended on the product). Two important notes: Even though it is mild compared to pharmaceutical sedatives, valerian is a depressant and should be reserved use rather than taken every night. Be aware also that combing it with alcohol or other depressants may produce an additive effect.

Melatonin is a naturally occurring brain hormone that regulates our biological clocks, especially our daily cycle of sleeping and waking. A synthetic form of melatonin has recently begun to appear in health-food stores under brand name Chrono-Set. Many people have found it to be an excellent remedy for jet lag and insomnia. It induces what feels like normal sleep, with no drug effect whatsoever. It leaves no hangover and does not interfere with dreaming. Dr. Weil recommends 1 to 2 mg a half-hour before bedtime, but 1/2 mg might be enough for some.

The Food and Drug Administration says that synthetic melatonin products are insufficiently researched, and would like to see them regulated as drugs. Until more is known about melatonin's effects, I share some of the FDA's concerns when it comes to using it as a daily supplement. But I have no hesitation in recommending it for occasional use as a safe, effective, and natural remedy for insomnia. One caution however. Because melatonin increases the activity of some components of the immune system, it should not be used by anyone with an autoimmune disease, or by anyone taking prednisone or other immunosuppressive medications.