Natural Approaches to Insomnia

Adam Rinde, NDSound Integrative Health, PLLC

Kirkland, WA425-889-5894

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

Gershell L (2006) Insomnia marketNature Reviews Drug Discovery 5: 15–16 doi:10.1038/nrd1932

Figure 3 Percent who report any symptoms of a sleep problem (a few nights per week or more) is on the rise.

Prevalance/Incidence

Gershell L (2006) Insomnia marketNature 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

Causes of Insomniaa 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

Consequences of Insomnia

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

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 Suggestions

• Address underlying health conditions– CPAP or Surgery for Sleep Apnea

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

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.

• 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

Bedtime Snacks

• Almond/Poppy Seed Smoothie

• Hummus and Baby Carrots

• Greek Yogurt with Berries

• Toast with Almond Butter

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 and Conventional alternatives.

• Questions?