A Good Night’s Sleep:
Not Just a Dream
Anthony Ortiz, RPH, CCN
- Owner, Pharmacist & Certified Clinical Nutritionist -
- Atlas Drug and Nutrition -
(201) 869-5990Atlasdrugandnutrition.com
TABLE OF
CONTENTS
CHAPTER
1
It’s Miserable
• You fall asleep exhausted, but awake even more so.
• After sleeping only 2 or 3 hours, you are wide awake.
• You aren’t sure whether you’re sleeping badly, but you’re always
tired.
• You need four cups of coffee to get going in the morning.
• You take prescription sleeping pills, but they aren’t working well.
How long has this been going on? Months? Years?
You’re exhausted, moody, and have low productivity.
“It’s never going to change…”
Conventional methods have brought you here, and you still never
feel truly rested. You may have tried:
• Warm milk
• Prescription sleeping pills
• Melatonin
• Light-blocking window shades
• White noise machines
• New bedding
- Stop right there! -
We know how frustrating it can be, but no matter what you’ve
tried, there are almost certainly more options available to you.
CHAPTER
2
It’s time to sleep. You settle into bed and turn out the lamp. The
pillow is soft; the blankets are warm. Your body relaxes, but your
mind will just not shut down.
You may expect the effects of stress to melt away as you lie there,
waiting for sleep to take over your body. The simple fact is, our
minds and bodies often hang on to stress and refuse to shut down
because of it.
There are several things you can add to your bedtime routine that
may help your body de-stress. Try one or two of the following:
• A warm bath before bed
• A massage
• Drinking a small cup of warm tea
• Writing in a journal
If you want to unplug your mind, unplug your electronics too.
Leave them charging in another room, or better yet, power them
down completely. Instead of checking social media before
bedtime, read a book or write in your journal to wind down.
As if you needed another reason to quit, studies show that sleep
issues are much more common among smokers. Keep in mind that
nicotine is a stimulant, and will make it harder for you to fall asleep.
Did you know that as many as 15 million Americans have food
allergies? If you eat a meal before bed and find your heart racing
or digestive disturbances occurring, food allergies may be the
culprit. Eight common foods are responsible for causing 90% of
allergic reactions. They are:
• Peanuts
• Wheat
• Soy
• Dairy
• Eggs
• Tree Nuts
• Soy
• Fish
Sometimes it helps to isolate potential allergens and see whether
your symptoms improve. If this doesn’t work for you though, and
you need help identifying food allergies, you may find a detox
program to be very beneficial.
Delicious, eye-opening coffee … many of us absolutely love that
cup of java in the morning … and mid-morning … and mid-
afternoon. An after-dinner cup sounds heavenly.
Sound familiar? You have likely created a cycle that will be
difficult to break. When you constantly stimulate your body with
caffeine, it becomes difficult to fall asleep. When your alarm goes
off, all you can think of is a cup to wake your mind up… and the
cycle continues.
If you drink any kind of caffeine and have trouble sleeping, try
cutting back to one serving, and drink it in the morning. Do not
drink caffeine after 2 PM, as it could be circulating in your system
many hours later, keeping your eyes wide open.
CHAPTER
3
If you don't eat enough in the evening, you may wake up during
the night. When your blood sugar levels drop, your body attempts
to break down glucose in your liver by releasing the hormone
cortisol. If it's unable to do this successfully you will likely wake up
in a panic, unable to fall back asleep.
If this has been a problem, the best thing to do is eat a small
snack right before bed. Not just any snack will suffice; the ideal
snack will include a complex carbohydrate and a healthy fat. For
example, try a multigrain cracker with almond butter.
This combination will keep your blood sugar levels healthy during
the night. If your blood sugar handling is very poor, the problem
may continue. In this case, you may need to eat a little something
in the middle of the night. Making dietary adjustments during the
day may also help. You may also find that a professional
consultation with a nutrition specialist to be helpful.
Both genders can suffer from a loss of sleep caused by hormonal
imbalances. Thyroid, testosterone, cortisol, and growth hormone
imbalances can all cause a person to wake at night.
For women, estrogen and progesterone levels can cause sleep
disturbances. For many, this happens as they approach
menopause and their hormones begin to fluctuate drastically.
There is good news if hormones are causing you to wake up at
night; reliable tests can detect imbalances in these hormone
levels, revealing troublesome imbalances. If tests reveal a
problem, treatments are available.
Another cause for waking at night involves neurotransmitters.
These chemicals in the body are responsible for many things,
including regulating sleep. Two neurotransmitters in particular
keep your sleep patterns healthy. These are serotonin and
norepinephrine.
Your body secretes serotonin during slow wave sleep (SWS), and
norepinephrine is responsible for REM sleep, your deepest form of
sleep.
Several factors cause neurotransmitters imbalance, including diet,
genetics, toxins, and chronic stress.
A simple test can determine your levels of sleep-associated
neurotransmitters. Happily, if low levels are detected, there is
much you can do to correct the balance.
Drinking too much of any liquid can cause you to wake from sleep.
The bladder’s signals can’t be ignored!
Alcohol particularly has negative effects on sleep patterns. It may
seem quite sedating at first, but alcohol is known to disrupt REM
sleep. Those who drink even a moderate amount of alcohol within
an hour before bedtime often awake suddenly from dreams,
feeling disoriented and unable to return to sleep.
Eating a large meal before bed signals the digestive system to kick
into gear, which has a waking effect on the body.
This sleep disruption may occur up to two to three hours after
eating. Try to have dinner at least three hours before bedtime for a
better night of sleep.
CHAPTER
4
Restless Leg Syndrome (RLS) affects up to 7% of the US
population. It is characterized by a tingling, pulling, or creeping
sensation in the lower extremities, and tends to affect people
at night, just when they are ready to rest. Many of those
affected by RLS say that they feel a continual need to move
their legs, finding it’s the only way to relieve the discomfort.
It’s easy to see how this condition interferes with quality sleep
for a sufferers and their partners.
A magnesium supplement can often bring relief from the
symptoms of RLS. A dose of 200-300mg 30 minutes before
bedtime can be effective. Homeopathic remedies such as
Spasm-Pain can also be helpful.
Sleep apnea is a serious disorder that occurs when a person's
breathing is interrupted during sleep, usually by a tightening or
collapsing airway.
Without consistent breathing, you cannot achieve the all-important
restorative deep sleep you need. If left untreated for a long time,
sleep apnea can contribute to cardio-vascular disease, diabetes,
depression, and high blood pressure.
Treatments are available for sleep apnea, and are highly effective.
CPAP machines use air pressure to maintain an open airway in the
patient, resulting in a healthy supply of oxygen and a good night’s
sleep.
CHAPTER
5
In certain cases of insomnia, an OTC sleep aid may be of some
benefit in the short term. Keep in mind that these medicines often
contain an antihistamine and acetaminophen. If you have liver
problems or narrow angle glaucoma, OTC sleep aids may not be
right for you at all.
Over-the-counter sleep aids will likely lose effectiveness quickly,
so it is important to follow up with a consultation with a
professional about your sleep issues.
If you find that day after day you are exhausted, even though you
have slept a sufficient amount the night before, it is a cause for
concern. Sleep apnea affects oxygen supply to the brain, and this
in turn causes the brain to continually shut down REM sleep,
leaving the sufferer feeling ragged and fatigued for seemingly no
reason.
If you suspect that you may have sleep apnea, follow up with a
professional as soon as possible. Left untreated, sleep apnea can
contribute to many physical complications, including cardio-
vascular disease, diabetes, depression, and high blood pressure.
Should I try an over-the-counter sleep aid?
Could I have sleep apnea? Is it serious?
Prepare your sleeping area for a great night of sleep! First, remove
all light sources from the room. Use heavy blinds over windows if
there are streetlights to contend with. Remove night lights and
cover the face of glowing clocks (or try a sleep mask), since these
can emit enough light to disrupt sleep.
Keep all electronics out of your bedroom. Leave them somewhere
else to charge, or better still, turn them off at night.
Think about your bed. Is it truly comfortable? If not, a foam or
down-filled mattress topper can work wonders for comfort and a
good night of sleep. What about your pillow? Does it support your
head and neck well? A new pillow may be in order as well.
Is there anything I can do on my own to get
a better night of sleep?
My husband (or wife) snores a lot! Can
anything really help?
Snoring may be caused by several factors. Sometimes losing
a bit of weight can alleviate the extra bulk in the airway, which
often lessens snoring. If sinus issues are to blame, try
adhesive nose strips. Food allergies may be the culprit in
excessive phlegm at night, which can cause snoring.
It is of note that excessive snoring is a strong indicator of
sleep apnea. If your mate is feeling fatigue during the day
and snores regularly at night, a medical checkup is in order.
I’d like to wean myself off prescription
sleeping pills. What natural supplements
can help me ease the transition?
There are many options available to you if you want to try
natural alternatives. Here is a partial list.
• Valerian: This herb acts as a sedative and can relax the
nervous system. Many find this herb helpful in tapering off
their prescription sleeping pills. Do not mix with other
sedating drugs, such as benzodiazapines.
• Lemon Balm: This is a mildly sedating herb with calming
properties. Lemon balm can be helpful in relieving insomnia,
anxiety, and digestive issues. You can mix lemon balm with
other sedating herbs.
• Passion flower: If you tend to wake in the middle of the
night, passion flower may work wonders. Start with 30 drops
of tincture and work up to 60 if necessary. Passion flower is
sedating, so do not mix it with anti-anxiety medications.
• Chamomile: A gentle sleep aid, chamomile may be useful in
conjunction with the other herbs listed above. Try chamomile
tea right before bed; it can be quite calming. Use with caution
if you are allergic to ragweed.
CHAPTER
6
“Getting to the root cause of insomnia is the most important thing.
Insomnia can be caused by many things, including hormone or
neurotransmitter imbalance, sleep apnea, stress, food intolerance,
alcohol, sugar, caffeine, or stimulants. If you get a proper
evaluation, much can be done to treat insomnia.
Stress management techniques, hormone replacement, and
neurotransmitter supplements can all be helpful. It also can help to
keep a journal of your to-do list and the troubles on your mind; it can
help you to relax knowing that you wrote down what you need to do.
Above all, get an evaluation so you can get a deep, restful sleep.”
Lorraine Maita, MD.
51 JFK Parkway, Short Hills, NJ 07078
(973) 218-1199
HowtoLiveYounger.com
“Insomnia is a complex symptom that can come from multi-faceted
sources. One must understand the body's physiology to have insight
on possible causes of insomnia. It is directly connected to the body's
circadian rhythm, which can be altered by physical and mental
perceptions. I first address this condition by taking a thorough history
from my patients.
Among treatments that have been successful are replacing the
hormone melatonin, adding back core hormones, or having my
patients engage in Mindful Based Stress Reduction (MBSR)
practice.
It is very important to identify and treat the cause of insomnia, thereby
resolving the condition completely, since insomnia may be responsible
for a very poor quality of life and has far-reaching consequences.”
Anita Nischal, PhD-IMD
200 Perrine Road, Suite 204
Old Bridge, NJ 08857
Phone: (732) 707-3545
Sleeping is the body's mechanism to restore, rebuild and
rejuvenate systems that are “on-mode" during wake times.
Sleeping is the brain’s time to reboot, and like a computer,
the brain needs to reorganize all your files so they can be
accessible when you need them. Memory and focus are
improved after a good night sleep.
Hormones are directly influenced by sleep. Ask any
menopausal woman.
In addition, poor sleep affects stress hormones like cortisol
and can be contribute to weight gain or an inability to lose
weight.
It’s Time
To Be Rested!
We are so happy you’ve taken this step towards
getting the rest you so badly need.
If you’d like some advice tailored to your
unique needs and challenges, please schedule
your free consultation now.
If we can answer any questions you have, please do not
hesitate to ask. Send them to
[email protected] or call (201) 869-5990.
Let’s Talk
(201) 869-5990Atlasdrugandnutrition.com