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Jamieson
Health Center Newsletter
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November 2, 2010 |
Volume 2, Number 9 |
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Dear patients, dear friends, Many of you are suffering
from insomnia. You are not able to obtain sufficient sleep. Either you can’t
fall asleep, or you can’t stay asleep and wake up several times during the
night. You may wake up too early in the morning. Or you have a sense you
didn’t get enough sleep, despite sleep of adequate duration. You have trouble
getting up in the morning and drag yourself through the day, desperately
needing a nap. Sleep is very important to
regenerate your body, recover from the stressors and repair the damage done
to our bodies during the day. A natural restorative sleep of seven to eight
hours allows your body to replenish every cell, boost your immune system,
regulate metabolism, improve cognitive functions, eliminate toxins and free
radical damage, balance hormones, restore adrenal glands, prevent heart
disease and make neurotransmitters. Sleep is divided into two
stages – non-REM sleep and REM sleep. Non-REM sleep is further divided into
stages one to four (lightest to deepest sleep resp.). A normal night of sleep
in an adult begins with about 80 to 90 minutes of non-REM sleep, followed by
a 10- 15 minutes of REM sleep. The two stages alternate throughout the night
with a REM-non-REM cycle length of approximately 100 minutes. The duration of
REM sleep periods tends to increase with each successive cycle. Both REM and
non-REM sleep are necessary for the maintenance of good health. Unfortunately, many patients
with insomnia immediately resort to sleeping pills, which do not provide REM
sleep and put them at risk of severe side effects. Just watch the following
Fox News video on YouTube “Is
Ambien creating a nation of zombies?”. Sleep disorders are
relatively easy to manage once you understand what causes them. In most
cases, a change to your diet and lifestyle will dramatically improve your
sleep. In addition, natural B-vitamins, minerals and herbs help you relax and
improve anxiety and sleep problems. For those suffering from severe sleep
disorders, caused by physiological or psychological issues, regular
adjustments and neurofeedback therapy are very
effective treatments. When in doubt, give us a
call for a free consultation and we can discuss your options. Yours in good health, Dr. Samuel Jamieson, D.C. |
Can’t sleep? Suffering from insomnia? Whatever happened to getting eight hours of uninterrupted sleep?
When was the last time you actually hit that goal? Almost never, right?
That's a shame because adequate sleep is one of the most effective ways to help your body
recover and regenerate from the stressors of life. It is paramount to do
whatever you can to get eight hours of sleep a night. Inadequate sleep
negatively affects your endocrine (hormone) system, altering cellular
regeneration and impairing optimum hormone function. Insomnia or poor quality sleep is so common nowadays. It is
estimated that over 15% of Americans are severely affected by insomnia. According to Michael Aldrich in his book “Sleep
Medicine”, 10% to 20% of adults report chronic insomnia in the course of a
year, with women more affected than men.
Insomnia appears to increase with age and is much higher in persons
over the age of 65 years than in younger adults. In 2008,
hypnotic drug (like Ambien, Lunesta
and Sonata) revenues exceeded $7 billion. Tips for a
good night’s sleep. Here are some important dietary and
lifestyle tips for a good night’s sleep: 1. Relax before bedtime. Avoid stimulating activities at
night. Don’t watch scary or violent movies, don’t exercise intensely, don’t
start a new project at the end of the day, and try not to get involved in emotional
situations (e.g. an argument). Instead, dim your lights and relax yourself in
the hour or two before bedtime. Take a relaxing bath, listen to quiet music
or read. 2. Set a schedule. Remember that your circadian
rhythms are ruled by the rising and setting of the sun. It may not be
possible to follow the rhythms of nature, but go to bed at a set time each
night and get up at the same time every morning. Don’t sleep in more than one
or two hours later than normal and do not disrupt your sleep cycle. 3. Avoid stimulants. Caffeine, chocolate, sodas and
cigarettes stimulate your brain and prevent it from recognizing when it is
time to sleep. Don’t drink coffee after 3pm. Alcohol may help you fall asleep
easier, but you’ll likely wake up during the night because of dehydration and
low blood sugar. 4. Stay warm. Your body temperature drops at
night, so keep your feet warm with a hot pad or hot water bottle. Take a warm
bath with essential oils before going to bed. 5. Control your environment. Keep your bedroom dark, uncluttered
and soothing and at a comfortable temperature, better on the cooler side or
with a slightly opened window. Wear comfortable 100% natural fiber clothing.
Be sure to have a good mattress and pillow. 6. Exercise. Try to get at least 20 to 30
minutes of physical activity daily, but not in the evening. Weight training,
cardiovascular exercise, yoga, stretching, and breathing exercises all improve
sleep efficiency, total sleep time, number of awakenings and sleep quality. 7. Eat well. Finish your dinner at least three
hours before bedtime to avoid digesting your food during your sleep. Do not
over-eat. Include whole natural foods that are rich sources of tryptophan,
such as turkey, chicken, beef, and nuts. Also include fresh fruits and
vegetables which have a mild sedative effect. Avoid hydrogenated oils, fried
foods, carbohydrates and sugar. They disrupt your blood sugar levels. Keep your bedtime snacks small.
Avoid sugar and spicy foods. Eat more protein like nuts or a protein bar before
going to bed to avoid blood sugar drops and cortisol
spikes that wake you up. Minimize liquids before bed to avoid nocturnal trips
to the bathroom. For
more information about insomnia and what causes sleep disorders, call our
office at 408-517-0706 or visit
our website at www.jamiesonhealthcenter.com.
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Causes of insomnia There
are many intrinsic and extrinsic factors that contribute to insomnia. Some
predispose the person to insomnia, some precipitate the condition, and others
perpetuate it. In most insomniacs, several of these factors play a role. Predisposing factors
include personality, age, genes, and intrinsic neuro-biologic
factors. For example tense, anxious, nervous and worried persons; those who internalize
problems; and those who tend to have somatic responses to stress are at
higher risk of developing insomnia than individuals who are more relaxed. Precipitating factors
are associated with the patient’s life circumstances. In one study 74% of
insomniacs reported a stressful event at the onset of insomnia, and almost
half of them noted that worries made their sleep worse. Particularly mood and
anxiety disorders are the cause of insomnia in 40% to 50% of patients with
serious insomnia. Perpetuating factors
keep the cycle of insomnia and stress going. For example, psycho-physiologic
insomnia is a conditioned response, which occurs in some patients
following an episode of insomnia that may have been triggered by a specific
stressful event. Although extrinsic factors may play a role, these patients
are often hyped-up by their efforts to fall asleep and by worrying about not
being able to do so. They will often take a long time to fall asleep and wake
up frequently. Inadequate
sleep hygiene is a term used for behavior patterns prior to
sleep and/or a bedroom environment that is not conducive to sleep. Such
behaviors can include strenuous exercise, stimulating mental activity, large
meals, eating sugar and carbohydrates, highly emotional discussions or
thoughts, and a general lack of relaxation in the one to two hours leading up
to bedtime. The
use of alcohol can also perpetuate insomnia. Many people use alcohol as a
‘nightcap’ to help them get to sleep and it does often have the desired
effect. However, alcohol is also a major cause of early morning awakenings
because it disrupts your blood sugar. It surprises some patients to find out
that their caffeine intake is a major cause of their insomnia. A number of
medications are also associated with insomnia. These include monoamine oxidase inhibitors, B-adrenergic receptor agonists and
corticosteroids, among others. |
When you need more than dietary and lifestyle
changes to get a restful sleep. In almost all cases of insomnia,
dietary and lifestyle changes need to be addressed. This may be as simple as
changing your eating habits and choosing to be healthy by eating healthy
foods. Avoid sugar, carbohydrates, fried foods and trans-fats. Second, avoid
alcohol and caffeine as much as possible. Relax and eat some protein before
going to bed. Exercise to alleviate stress. In all cases of insomnia, it
is important to support the nervous system, whether stress or anxiety are a
cause of your insomnia, or whether nervous debility is a result of inadequate
sleep. It is therefore very important to nourish and strengthen the nervous
system rather than simply giving medicines at bedtime to induce sleep. Taking
B vitamins, minerals and herbs during the day will help you to be more relaxed
and in a better state for sleep at the end of the day. However, often stronger
intervention is needed such as regular holistic chiropractic adjustments to
heal the underlying physical causes and/or neurofeedback
therapy to help eliminate the underlying psychological causes like
anxiety and to obtain a deeper level of relaxation. Abnormal cortisol
levels and/or rhythms will affect getting to sleep or staying asleep. Adrenal
saliva tests can help determine irregular cortisol
levels and whether your cortisol circadian rhythm
deviates from the norm. Here are some supplements
and herbs to nourish the nervous system, alleviate anxiety and help you
relax: B-Vitamins: A lack of B-vitamins affects
the nervous system. Studies show that thiamin (B1), riboflavin (B2), niacinamide (B3), folate, pyroxidine (B6) and B12 all play a role in improving
sleep patterns. ·
Cataplex G contains B-vitamins and synergistic factors
supporting the parasympathetic nervous system. ·
Inositol is a great source of vitamin B9 to support
your nervous system’s 5-HTP, melatonin and GABA levels. ·
Drenamin provides comprehensive support for weak
adrenals. It helps normalize cortisol and melatonin
production. Minerals: Minerals are extremely
important to balance the nervous system. Calcium and magnesium can have
soothing effects. Lack of magnesium has been associated with disruption of the
normal circadian rhythm, including sleep. Potassium and zinc help sleeping
efficiency, especially when awakening during the middle of the night. Iron
helps restless leg syndrome and sleep apnea. ·
Min-Tran
and Min-Chex are two tranquilizers including the above
minerals. ·
Chezyn is an excellent source of zinc, copper and
iron provided in the body’s natural ratio. Amino Acids: Amino acids are building
blocks of protein and can be easily depleted by stress or a lack of good
quality protein intake. Tryptophan in particular is well researched as a
precursor of serotonin and melatonin to help sleep quality. ·
Protefood is a source of 8 essential amino acids. It
also supports blood sugar regulation to help you stay asleep. Herbs: There are many herbs that
are known to improve sleep and sleep quality. They have no side effects and
are non-addictive. They can provide little miracles without any of the side
effects of sleeping drugs. ·
Valerian
Complex is a combination of Valerian root & rhizome, Spiny jujube, and
passion flower and is effective for stress and anxiety. It is important to
take Valerian for at least two weeks to see the affects
on your sleep. ·
Nevaton combines the actions of St. John’s Wort, Damiana, Skullcap and Schisandra to help calm the nervous system, support bile
production and provide adaptogenic support. For more information about
insomnia and any of the treatments mentioned above, call our office at 408-517-0706 or visit our website at www.jamiesonhealthcenter.com. |
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JAMIESON
HEALTH CENTER
Applied Kinesiology Nutrition Emotional Stress Relief Total Body Modification Advanced Neurofeedback 1175 Saratoga
Ave, Ste 8 San Jose, CA
95119 Phone
408.517.0706 Email drjamieson@sbcglobal.net We’re on the Web! |
Seminars we’ve taken. Since I want to make a difference in
your lives and that of your children, I’m constantly trying to keep up with
the latest developments in healing practices and new discoveries in the area
of alternative holistic medicine. To that end, I have attended the following
seminars and conferences over the last several months: ·
NeuroIntegration therapy–
Level 2 training ·
International College
of Applied Kinesiology Annual Meeting 2010 ·
Functional Endocrinology ·
Doctor of the
Future – The Practice of Rational Intervention ·
NeuroEndocrine-Immune Axis
of Andropause ·
Metabolic
Biotransformation: an overview of detoxification and weight management ·
Restoring
Gastrointestinal Health ·
Practical Blood
Chemistry ·
Functional
Neurology for the Primary Care Provider ·
Neurotransmitters
and Brain ·
Applied Brain
Concepts ·
The
Thyroid-Brain–Immuno Connection ·
Restorative
Endocrinology: Balancing Female Hormones in Menopausal Women ·
Restorative
Endocrinology: Balancing Hormones in Cycling Women ·
The Impacts of
Estrogen on the NeuroEndocrine-Immune Axis ·
Restorative
Endocrinology: Balancing Male Hormones ·
Advanced
Nutrition Therapeutics for Addictions and OCD Some
patients have asked about previous newsletters and they can be found on our
website at http://www.jamiesonhealthcenter.com/archive.htm |
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