Transcript Learn to Sleep Well - 4 Dimensions of Wellness

How To Achieve Quality Sleep
Candii Dana, June 30, 2013
Are you getting the right kind of sleep?
Are you getting the amount of sleep you need each night?
▪ 50-70 million Americans suffer from some type of sleep disorder
(Sigurdson, 2007)
▪ Sleep disturbances can lead to difficulties that each of us can
experience
▪ Increased health risks for serious conditions and disease states
▪ Lower life expectancy
(Hublin, 2007)
▪ 15% increase in mortality risk from all causes with <5 hours a night
(Patel, 2004)
Now you know what you are suffering from:
Where do you go from here?
▪ Lifestyle Improvements
▪ Manual Alternative/Complementary Therapies
▪ Mind – Body Modality Therapies
▪ Herbs, Vitamins and Nutritional Supplements
▪ Alternative Western Therapies
▪ Mainstream Therapies
Relaxation
Techniques
Spirituality
and Healing
Combined
Approaches
Valerian Root
Skullcap
Calcium and
Magnesium
B-5
L-theanine,
amino acid
Aromatherapy
Prescription
Medications
Mainstream
Therapies
Bedroom
Reflexology
Therapies
that address
both
emotional
and physical
states
Alternative Western
Therapies
Meals
Acupuncture
Herbs, Vitamins, NS
Exercise
Massage
Mind-body Therapies
Alcohol
Manual Therapies
Caffeine
Lifestyle Improvements
Available solutions:
Lifestyle Improvements:
▪ Caffeine
▪ Alcohol
▪ Exercise
▪ Meals
▪ Bedroom
Alternative Manual & Mind Body Therapies:
▪ Massage
▪ Acupuncture
▪ Reflexology
▪ Meditation
▪ Guided Imagery
▪ Music
▪ Yoga
▪ Tia Chi
Herbs, Vitamins & Nutritional Supplements:
▪ Valerian Root
▪ Skullcap
▪ Calcium and Magnesium
▪ B-5
▪ L-Theanine (Amino Acid)
Aromatherapy:
▪ Can be combined with massage
▪ Designed with the individual in mind
▪ Typically blended with two – four oils
Prescription Medications:
▪ Have you tried all the possible solutions?
▪ Talk to your healthcare provider about all the options
▪ What your neighbor takes is not always right for you
▪ Track what is experienced:
▪ Are you waking up at the same time each night?
▪ Do you go back to sleep after waking up?
▪ Have a hard time falling asleep?
▪ Do you sleep soundly or light?
What is right for you:
Sleep deprivation and sleep disorders are estimated to cost
Americans over $100 billion annually in lost productivity,
medical expenses, sick leave, and property and
environmental damage (Lewis, 1992).
By addressing good sleep hygiene practices, herbal
remedies, proper nutritional supplements and
complementary alternatives , you don’t have to rely on
prescription medications.
Valuable Resources:
National Center for Complementary and Alternative Medicine (NCCAM).
National Institute of Health. http://nccam.nih.gov
Free online lectures about Alternative Medicine: NCCAM Online Continuing Education
Series. National Institute of Health. https://nccam.nih.gov/training/videolectures
Strengthening Knowledge and Understanding of Nutritional Supplements: Office of
Dietary Supplements. http://ods.od.nih.gov
Sleep Disorders and CAM: At a Glance: (NCCAM).
http://nccam.nih.gov/health/sleep/ataglance.htm
Learn the concept of integrating the mind, body and spirit into better sleep:
http://www.thenewmedicine.org/
References:
• Balch, P. A., & Balch, J. F. (2000). Prescription for Nutritional Healing (3rd ed.). New York: Avery.
• Briggs, J. (June, 2010). Exploring the Power of Meditation. NCCAM. Retrieved from:
http://nccam.nih.gov/about/offices
• eMedicine.com (n.d.). Insomnia. Retrieved from: http://emedicine.medscape.com/article/1187829-overview
• Fawcett, W. J., Haxby, E. J., Male, D. A. (1999). Magnesium: Physiology and Pharmacology. British Journal of
Anaesthesia. 83(2): 302-320.
• Gamaldo, C. (n.d.). Which Vitamins and Minerals can Help Me Sleep Better? John Hopkins Medicine. Retrieved from:
http://www.sharecare.com
• Gomez-Ramirez M., Higgins, BA., Rycroft, JA., Owen, GN; Mahoney, J., Shpaner, M., Foxe, J.J. (2007). The
Deployment of Intersensory Selective Attention: A High-density Electrical Mapping Study of the Effects of Theanine.
Clinical Neuropharmacology 30 (1): 25–38.
• Harvard Medicine. (December 2007). 12 Simple Tips to Improve Your Sleep. Retrieved from:
http://healthysleep.med.harvard.edu
• Health and Human Services (HHS). (October 2008). Physical Activity Guidelines for Americans. Retrieved from:
http://www.health.gov
• Hublin, C., Partinen, M., Koskenvuo, M., Kaprio, J., (October 2007) Sleep and Mortality: A Population-Based 22-Year
Follow-Up Study. Sleep Journal. . 1245-1253. Retrieved from:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266277/
• Mann, D. (2013). Alcohol and A Good Night’s Sleep Don’t Mix. WebMD Health News. Retrieved from: Roth, L.
(2010). Mosby's Handbook of Herbs & Natural Supplements. St. Louis, MO: Mosby.
• Micozzi, M. S. (2011). Fundamentals of Complementary and Integrative Medicine (4th ed.). St. Louis, Mo.: Saunders
Elsevier.
• Nathan, P., Lu, K., Gray, M., Oliver, C. (2006). The Neuropharmacology of L-theanine(N-ethyl-L-glutamine): a Possible
Neuroprotective and Cognitive Enhancing Agent. Journal of Herbal Pharmacotherapy 6 (2): 21–30.
• National Center for Complementary and Alternative Medicine (NCCAM). (n.d.). National Institute of Health.
Retrieved from: http://nccam.nih.gov
• Owen, G., Rao, A., & Nobre, A. (2008). L-theanine, a Natural Constituent in Tea, and its Effect on Mental State. Asia
Pacific Journal of Clinical Nutrition, 17(1), 167-168. Retrieved from:The PubMed database
• Patel, S., Ayas, N., Malhotra, M., White, D., Schernhammer, E., Speizer, F., Stampfer, M., Hu, F. (May 2004). A
Prospective Study of Sleep Duration and Mortality Risk in Women. Sleep Journal. p. 440-444.
• Roth, L. (2010). Mosby's Handbook of Herbs & Natural Supplements. St. Louis, MO: Mosby.
• Seaward, B. L. (2009). Managing Stress: Strategies for Health and Well-being (6th ed.) (p. 37-49). Jones and Bartlett,
MA: Sudbury.
• Shimmer-Gomez, E. (n.d.) Natural Sleep Solutions. Living with Insomnia: Get a Good Night’s Sleep. WebMD.
Retrieved from: http://www.webmd.com/sleep-disorders/living-with-insomnia-11/natural-solutions
• Sigurdson, K., Ayas, N., (2007).The Public Health and Safety Consequences of Sleep Disorders. Canadian Journal of
Physiological Pharmacology.
• Vorback, E. U. (1996). Therapy for Insomniacs: Effectiveness and Tolerance Valerian Preparation.
Psychopharmacotherapie. 3: p. 109-115.
▪ Tenney, D. (1992). Introduction to Natural Health. Provo, Utah: Woodland Books.
▪ Tenney, L. (1992). Today's Herbal Health (3rd ed.). Provo, Utah: Woodland Books.
▪ United States Department of Agriculture. (USDA). (n.d.). ChooseMyPlate. Retrieved from:
http://www.choosemyplate.gov/