Transcript INSOMNIA

INSOMNIA
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Quiz
• Answer the questions below:
hardly ever (1 point), sometimes (2), almost always (3)
After you have answered all of the questions, add up your points.
1. I sleep right through my alarm and then can barely roust myself from bed. (1)
(2) (3)
2. I get annoyed by trivial matters because I am tired. (1) (2) (3)
3. I have a difficult time concentrating or find myself dozing off during the day.
(1) (2) (3)
4. Fatigue causes me to turn down social engagements and other activities that
I normally enjoy. (1) (2) (3)
5. I catch colds and the flu easily. (1) (2) (3)
6. I'm needlessly grumpy with my mate or family members because I'm tired. (1)
(2) (3)
7. I need caffeine to stay alert during the day and/or alcohol to help me relax at
night. (1) (2) (3)
8. I struggle to keep my eyes open when I drive at night. (1) (2) (3)
9. At bedtime, I am asleep five minutes after my head hits the pillow. (1) (2) (3)
10.I wake up during the night and find it difficult to fall back to sleep. (1) (2) (3)
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• to 15: YOU'RE A GOOD SLEEPER. Your dreams are sweet and long enough.
• 16 to 24: YOUR SLEEP DEBT IS GROWING. Since you can't cram more hours
into a day, try leaving a few things out: Let your kids go to bed without a
bath or permit yourself to serve a family meal that doesn't contain all the
basic food groups. One activity to make more time for is exercise. A workout
during the day--though not within three hours of bedtime, when it can wind
you up--helps many folks sleep better. And regardless of the pace of your
day, unwind before bedtime by reading, knitting, watching television, or
doing whatever relaxes you. By the way, making love is believed by many
researchers to be the best natural sedative of all.
• 25-30: YOU'RE EXHAUSTED. Researchers suggest you force yourself to go to
bed an hour or so earlier for at least ten days. Keep a diary noting how
refreshed you feel and how "your ability to carry out difficult tasks improves
during the experiment; the extra Zs may be all you need. But if that doesn't
do the trick, you may suffer from depression, insomnia, or sleep apnea, a
condition that recent research found causes its typically unknowing sufferers
(9 percent of women, 24 percent of men) to stop breathing dozens of times a
night for up to a minute at a stretch.
"How sleep deprived are you?", Valeri Fahey,
Health, Sept. 1993, Vol 7 Issue 5
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SOME FACTS ABOUT SLEEP
• In the United States:
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39% of adults sleep less than 7 hours on weeknights
36% of people over 15 report insomnia at least occasionally
54% of people over 55 report insomnia once a week or more
Average number of fatal crashes caused by drowsy driving each
year: 1,550
39% of Health care workers who have had a near miss accident
at work because of fatigue in the last year
19% of health workers who report worsening a patient’s
condition because of fatigue
44% of law enforcement workers who report having taken
unnecessary risks while tired
80% of US regional pilots reporting they sometimes nod off in
the cockpit
"I can't sleep", Arlene Weintraub, Business Week,
1/26/2004, Issue 3867
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Causes of Insomnia
Stress
Fear
Anger
depression
Behavioral factors
Life-style
Personality
medicine
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Causes of Insomnia…
• Disruption of sleep patterns
– shift working, children
• Environmental factors
– temperature, humidity, light
• Inability to sleep
– the mind might be overactive, running
through
possible scenarios and attempting to find solutions or
replaying stressful incidents over and over again
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Types of Insomnia
• Short-term
– Lasts from a few nights to a few weeks
– Caused by worry over a stressful
situation
• Long-term
– Lasts months or even years
– Caused by general anxiety, medications,
chronic pain, etc…
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WESTERN PERSPECTIVE
• “MANY PATIENTS WITH SLEEP PROBLEMS FAIL TO
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RECEIVE TREATMENT BECAUSE THE SLEEP
SCREENING PROCESS IS FAR TOO TIMECONSUMING FOR THE AVERAGE PHYSICIAN TO
ADMINISTER DURING A BRIEF OFFICE VISIT” –Dr.
THOMAS ROTH
STANDARD APPROACH, “HERE TAKE THIS PILL”
IN PROCESS: GLOBAL SLEEP ASSESSMENT
QUESTIONNAIRE (GSAQ) (created to help your doctor make
an accurate diagnosis)
• CHANGE LIFESTYLE (DIET, EXERCISE, STRESS
REDUCTION, MORE VACATION TIME)
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WESTERN TREATMENT
• VARIETY OF DRUGS ARE PRESCRIBED: AMBIEN,
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RESTORIL, BENADRYL, TRIAZOLAM; ALSO
CLASSIFIED AS “HYPNOTICS”
SIDE EFFECTS OF WESTERN STANDARD APPROACH
SEDATION, DIZZINESS, DROWSINESS, FATIGUE, HEADACHE,
NAUSEA, WEAKNESS, SLUGGISHNESS, NERVOUSNESS, LOSS
OF MEMORY, ANXIETY, DEPRESSION, DRY MOUTH,
VERTIGO, HALLUCINATIONS, VOMITING, APPETITE LOSS,
EYE PROBLEMS, DIARRHEA, AGITATION, INCREASED
DREAMING, OVERSTIMULATION, “HANGOVER EFFECT”
AFTER PROLONG USE, DAYTIME SLEEPINESS, MUSCLE PAIN,
SENSITIVITY TO LIGHT, FAINTING, SWELLING,
DEVELOPMENT OF RASHES AND MORE……
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EASTERN PERSPECTIVE
• IMBALANCES IN YIN, YANG (POLAR OPPOSITES, 2
ASPECTS OF POSITIVE & NEGATIVE)
• IMBALANCES IN QI
(THE FORCE THAT IS RESPONSIBLE
FOR ALL MOVEMENT, TRANSFORMATION AND CHANGE)
• IMBALANCES IN BLOOD AND ESSENCE (A
SUBSTANCE THAT IS STORED IN THE KIDNEYS
• PRESENCE OF SOME EVIL “qi” HARRASSING THE
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HEART SPIRIT (HEAT EVILS, HEAT PHLEGM, BLOOD STASIS)
NONCONSTRUCTION &MALNOURISHMENT OF
HEART SPIRIT, EASTERN PRACTITIONERS BELIEVE
INSOMNIA AFFECTS THE HEART, WHICH IS THE
ORGAN THAT HOUSES THE MIND
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EASTERN TREATMENT
• REQUIRE A PRECISE DIAGNOSIS AND SKILLED APPLICATION OF
APPROPRIATE TX TO ADDRESS SLEEP DISORDER.
• ACUPUNCTURE (THE RELATIONSHIP BETWEEN THE ORGANS AND OTHER
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PARTS OF THE BODY MADE BY CHANNELS AND MERIDIANS CONTAIN THE
ACUPUNTURE POINTS)
CONDITIONS OF THE TONGUE AND PULSE CHARACTERISTICS
RECIPES FOR MEDICINAL WINES, TEAS, PORRIDGES
MEDITATION (BEFORE BEDTIME TO CLEAR YOU MIND)
HYPNOSIS (BRAIN MUST BE IN ALPHA STATE, IT CHANGES THE WAY THE
SUBCONSCIOUS MIND WORKS)
“THE SUBCONSCIOUS MIND DOES NOT KNOW THE
DIFFERENCE BETWEEN A REAL AND IMAGINED EVEN”
• CHINESE AROMATHERAPY
• SELF MASSAGE (RELAXES THE BODY, IMPROVES CIRCULATION) ex:
RUBBING, KNEADING, FACIAL MASSAGE
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CASE STUDY
• 120 PATIENTS WHO MET CRITERIA FOR PHLEGM
HEAT INSOMNIA (HEART VEXATION, CHEST OPPRESSION,
BITTER TASTE IN THE MOUTH, PROFUSE PHLEGM, DIZZINESS,
RED TONGUE W/ SLIMY, YELLOW FUR AND RAPID PULSE)
STUDIED FOR 30 DAYS
• 2 GROUPS OF 60: TREATMENT AND CONTROL GROUP
• TREATMENT GROUP: RECEIVED ACUPUNCTURE TO “OBTAIN
QI” ONCE A DAY AND 1-2 MG OF AN ORALLY ADMINISTERED
WESTERN SEDATIVE CALLED IN CHINESE, SHU LE AN DING
(SOOTHING, HAPPY, QUIET, TRANQUILITY)
• CONTROL: RECEIVED JUST THIS SEDATIVE
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Herbs that can help you sleep better
• Valerian Root:
Primarily a sedative. This is used when sleep disorders are
the result of anxiety, nervousness, exhaustion, headache or hysteria.
Valerian Root has been used for sleep disorders since pre-Christian times.
The dosage for this is 300 to 400 milligrams one hour before bed.
• Skullcap:
This remedy is for sleep disorders and nervous complaints of all
types. It is used because it is highly effective in inducing sleep and also in
reducing pain. It numbs pains and aches that prevent some individuals from
sleeping. The dosage for this is 200 to 300 milligrams one hour before bed.
• Passion Flower:
This herb is highly popular in Europe and is often used to
induce relaxation and sleep. This is mostly used for nervous or easily
aroused children, cardiovascular neurosis, bronchial asthma, coronary
diseases, weak circulation, sleep disorders, and geriatrics. The dosage is
300 to 500 milligrams one hour before bed.
• Ashwagandha:
This herb has the ability to calm and promote deep,
dreamless sleep. This is most helpful for restless sleepers who wake up
several times a night and still feel tired in the morning. This herb has been
used hundreds of years. It has a calming effect on the nervous system.
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• Sedaplus: This is a combination herbal formula recommended by Julian
Whitaker, M.D. It contains valerian Kava Kava, Hops, and Passion Flower.
The dosage for this is two capsules one hour before bed.
• Boswella: This is an effective treatment aimed for people who have
chronic pain which lead insomnia and possibly depression. The dosage is
300 milligrams taken thirty minutes before bed to decrease pain and
inflammation. Boswella can also be combined with Ashwagandha to help
promote sleep.
• Ginger: This is the best known digestive herb. If you have any digestive
problems, take a 500 milligram capsule at night. Ginger can be used at
every meal.
• Bai Zi Ren: the seed of Biota orientalis, herb thought to nourish the heart.
Help with heart disharmonies or deficiencies, gives rise to symptoms
such as insomnia
None of these herbs are to be combined with alcohol
"Herbs for Insomnia", Billie Sahley, MMRC Health
Educator Reports, 1997
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HERBAL REMEDIES
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10 PIECES OF DA HONG ZAO (CHINESE RED DATES
20 PIECES OF LONG YAN ROV (DRAGON’S EYE)
3 PIECES OF HEI ZAO (CHINESE BLACK DATES
DIRECTIONS: BOIL 2 CUPS OF WATER FOR
INSOMNIA 3 CUPS FOR ANXIETY, RINSE HERBS OFF
THEN ADD TO BOILING WATER, DECREASE HEAT,
SIMMER AND COVER LIGHTLY FOR 20 MINUTES.
DRINK THROUGHOUT DAY BUT TAKE LAST DOSE
RIGHT BEFORE BED
• THIS TEA NOURISHES HEART BLOOD
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6 Tips for Sound Sleep
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Use your bed right
Keep a sleep diary
Stick to a routine
Avoid napping
Worry before bednot in it
Relax
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Useful Websites
• Here is a website you can go to and test your knowledge of sleep
The sleep IQ test:
http://www.sleepfoundation.org/nsaw/sleepiq99i.cfm
• Sleep meditation quilt square: A couple of simple things to remember and a
cool site.
http://www.irvingstudios.com/child_abuse_survivor_monument/Water_files/
water14_help_with_sleep/help_with_sleep.html
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Bibliography
• Herbs for insomnia, Billie Sahley, Ph.D., Pain and Stress Publications,
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copyright 2001.
Insomnia: A Major Problem, Billie Sahley, Ph.D, Pain and Stress
Publications, copyright 2003.
How sleep deprived are you?, Valerie Fahey, Health, september 1993,
volume 7.
I can’t sleep, Arlene Weintraub, Business Week, 1/26/2004, Issue 3867.
Primary Versus Secondary Insomnia in Older Adults, Kenneth Lichstein,
Psychology and aging, Volume 16, June 2001.
Acupuncture and Phlegm Heat Insomnia, Honora Lee Wolfe. Blue Poppy
Press, copyright 2002.
Chinese Medicine Cures Insomnia, Bob Flaws, Complimentary Medicine
Magazie, copyright 2002
The Complete Pill Guide: Everything You Need to Know About Generic
and Brand-Name Prescription Drugs, Editorial Director: Lynn Sonberg,
Barnes and Nobles publishing, Inc. copyright 2003.
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