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Drugs that Affect Sleep
•Beta-blockers, ACE inhibitors and Diuretics
•appetite-suppressing drugs
•Antacids
•High blood pressure meds
•ADD and ADHD Drugs
•over-the-counter cold medications
•Corticosteroids
•analgesics
•sedative medications used to induce sleep
•antihistamines such as diphenhydramine (Benadryl)
•over-the-counter sleeping medications
•Asthma drugs = bronchodilators
Insomnia
• Difficulty falling asleep or staying asleep
• The most common sleep problem
• Affects 10-15% of the population
• Chronic insomnia= 2-3 times greater risk of dying
• Typical Insomniacs spend more time in bed (Up to 14 hours)
• Causes of Insomnia:
• Stress
• Poor sleep environment
• Inconsistent sleep schedule
• Excessive stimulation before bedtime
• Sedentary Lifestyle
Solutions for Insomnia
• Reduce all stressors
• Improve your sleep environment
• Keep a regular sleep schedule
• Restrict your Sleep (6 hours per night)
• Avoid excessive stimulation
• Exercise regularly
• Emotional Freedom Technique
Obstructive Sleep Apnea
• Major pauses in breathing during sleep
• Disrupts normal progression of sleep
• Oxygen level drop causing an abrupt awakening
• People with Sleep Apnea usually aren’t aware of their problem
• Linked to Memory Loss
• Risk factors include:
• Chronic fatigue
• Old age
• Obesity
• snoring
Breathing during Sleep
• Diaphragmatic breathing is controlled by the Autonomic
Nervous system
• Generates a suction pressure
• Muscles around airway relax during sleep causing airway to
collapse and block intake of oxygen
• Snoring is a vibration of the tissues of the upper airways
Solutions for Sleep Apnea
• Stimulate the nerves that supply the lungs (Chiropractic care)
• Lose Weight: weight loss of only 10% is enough to improve
quality of sleep
• No alcohol, tobacco, or sedatives: relax the muscles of the
throat
• Sleep on your side
• Elevate your head 4-6 inches
• Maintain regular hours of sleep
Why is Sleep so important?
• Increased rate of Wound healing
• Activates your Immune system
• Maintains emotional balance
• Increases efficiency of Antioxidant mechanisms
• Increased waste Clearance of the Brain
• Your brain restores its supply of ATP (energy)
• Secretion of growth hormone
• Increases clarity and retention of memory
• Supports higher level cognitive functions
• Prevents many Degenerative Diseases
Circadian Rhythm
• Coordinates your biology with the changes in the day-night
cycle
• Promotes daily sleep at night
• Industrialization and artificial light
• have altered sleep habits in the last 100 years
• Clock is reset as the body senses environmental time cues
• The Primary cue is is Light
A healthy adult entrained to the sun will fall asleep a few hours
after sunset, experience body temperature minimum at 6am and
wake up a few hours after sunrise
Sleep Stages
• Non-REM Sleep (3 Stages)
• REM Sleep
• Sleep occurs in 90 minute periods = Ultradian Sleep
Cycle
• This cycle repeats 4-5 times throughout the night
Non-REM: Non-Rapid Eye Movement
• Accounts for 80% of all sleep
• The process of your body slowing down
• Body temp, breathing rate, heart rate, and energy
decrease
• Brain waves get slower and bigger
“Light at night throws the body’s biological clock-the
circadian rhythm-out of whack”
“Research shows that it may contribute to the causation of
cancer, diabetes, heart disease, and obesity.”
Harvard Medical School
Do’s and Don’ts to Achieve Deep Sleep
DON’Ts:
• No Stimulating or stressful activities before bedtime
• No stimulants like caffeine
• No Dark Chocolate: can contain high levels of caffeine
• No Alcohol: disrupts REM
• Avoid spicy foods before bed
• Avoid blue light exposure 2-3 hours before bedtime
• No fluids within 2 hours of bedtime
• Avoid grains and sugars
• No work 2-3 hours before bed
• Reduce or eliminate all medication
Do’s and Don’ts to Achieve Deep Sleep
DO:
• Stimulate the Parasympathetic Nervous System (Chiropractic Care)
• Keep a regular sleep schedule and be consistent
• Establish a routine:
• meditation, deep breathing, aromatherapy, etc
• Improve your sleep environment: No noise, No light
• Exercise regularly
• Room temp no higher than 70 degrees F
• Eliminate EMF’s (electro-magnetic fields)
• Eliminate alarm clocks if you can
Do’s and Don’ts to Achieve Deep Sleep
DO:
• Reserve your bed for sleeping
• Eat a High protein snack several hours before bed:
• provides tryptophan needed for melatonin and serotonin
• Eat a Small piece of fruit
• helps tryptophan to cross blood-brain barrier
• Hot bath before bed
• Wear an eye mask to block out light
• Listen to relaxing Audio or white noise
• Journal your thoughts before bed
• Read for 30 minutes before bed
The 5 Keys to Health and Healing
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46. Lovallo WR, Farag NH, Vincent AS, Thomas TL, Wilson MF (March 2006)."Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women". Pharmacol. Biochem. Behav. 83
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