How to Get Better Night Sleep

How To Get Better Night Sleep (According To Functional Medicine)

JUST ONE MORE click along your episodic TV show on Netflix, that means one less hour of sleep, but that’s nothing a cup of coffee won’t fix tomorrow, right? Not quite. Over time, a deficit of deep sleep could mean way more than just a bit of daze—think weight gain, mood disorders, fatigue, increased stress levels, reduced attention span, and declined cognitive performance.

With the hectic pace of day-to-day life, many people don’t get the recommended amount of sleep each night. According to the National Sleep Foundation, adults typically need between seven and nine hours of sleep per night in order to function at their best. Getting fewer hours for even a couple of nights in a row can have the same effect as staying awake for 24 hours straight. And, over time, the chronic sleep debt can even contribute to illness.

I want to get real with you about the importance of sleep and share

12 simple tips from functional medicine on

How to Get Better Night Sleep:

  1. Set the right temp. Make the room a comfortable temperature for sleep (not too hot or cold). In general, the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep.
  2. Soak the day away. Take a hot bath at night for 20 minutes. You might want to add 2 cups of Epsom salt and 10 drops of lavender essential oil to the bathwater.
  3. Calm your system. Take a daily dose of Magnesium Lactate before bed, which relaxes the nervous system and muscles. Magnesium supports ion signaling across cell membranes; it supports the body’s natural ongoing activities of bone formation and resorption; it helps facilitate muscle contraction and body’s energy production, which is used by the central nervous, neuromuscular, and cardiovascular systems. Raise your hand if you feel you don’t need it tonight!
  4. Supplement thoughtfully. Other supplements and herbs to get sufficient shuteye include calcium, L-theanine (an amino acid from green tea), Kava Forte by MediHerb and Min–Tran.
  5. Ditch the coffee addiction. Avoid or minimize substances that affect sleep, like caffeine, sugar, and alcohol.
  6. Unplug. Avoid any stimulating activities for two hours before bed such as watching TV, using the Internet and answering emails.
  7. Set a bedtime (and a rise time). Go to bed (preferably before 10 or 11 p.m.) and wake up at the same time every day.
  8. Sweat it out. Exercise daily for 30 minutes (but not three hours before bed, which can affect sleep).
  9. Designate a role. Keep computers, TVs and work materials out of the room to strengthen the mental association between your bedroom and sleep.
  10. Cut the lights. Keep your bedroom very dark or use eyeshades.
  11. REST. Keep it quiet. Block out sound if you have a noisy environment by using earplugs.
  12. Daytime Napping. “No day is so bad it can’t be fixed with a nap.”—Carrie Snow.
12 Tips on how to get a better night sleep

One way to combat the effects of sleep deprivation—and repay some sleep debt—is to incorporate daytime napping into your schedule. The length of the nap and type of sleep you get during that nap help determine its potential health benefits. The table below identifies these benefits.

Health Benefits of Nap

If you need extra support with sleep issues, feel free to call our office at (212) 696-4325 and schedule a consultation. We provide a full-spectrum functional medicine evaluation by a Certified Functional Medicine practitioner.

References:

The Institute For Functional Medicine

Sleep: Essential for Mind-Body Health

Sleep: Essential for Mind-Body Health

Adults and children alike are spending more time awake late at night to study, work, or have fun. All those late nights may be negatively effecting us. More than 20 years of research shows us that sleep is vitally important to physical and mental health.

Most of what we know about sleep and health comes from studies of what happens to the mind and body when we don’t sleep enough, or at all. In animal and human studies, living without sleep for even a few months resulted in death. Sleeping fewer than 8 hours a night on a regular basis is associated with increased risk for diabetes, heart disease and stroke, depression, colds and flu, and obesity.

While We Are Sleeping…

Sleep affects brain chemistry and has an important role in the functioning of the nervous, immune and endocrine systems. During sleep we develop and reinforce neural pathways involved in memory, learning, and emotion. New research suggests sleep helps flush toxins from the brain.

While we are sleeping, the body manufactures hormones that repair damage caused by stress and the environment in which we work and play. Growth hormone cleanses the liver, builds muscle, breaks down fat, and helps normalize blood sugar. We also produce hormones that help fight infections. If we aren’t getting sufficient sleep, we get sick more often and take longer to recover. Lack of sleep increases inflammation, which is has been linked to heart disease and stroke.

Skimping on shut-eye is linked with obesity in adults and children. Lack of sleep interferes with the levels of ghrelin and leptin, metabolic hormones that signal when you’re hungry and when you’re full.

The amount of sleep you need varies based on age, activity level, quality of sleep, and genetics (e.g., some of us really are night owls). Infants typically require 14-15 hours of sleep per 24-hour period; young children about 12 hours; teens about 9 hours, and most adults 7-9 hours. A general rule of thumb for determining your sleep requirement: If you do not wake feeling refreshed, you may not be getting enough sleep.

Tips For A Good Night’s Sleep

Your bed is for sleep and sex only. Regular sex can improve sleep quality so don’t use your time between the sheets to deal with daily hassles–take that outside of the bedroom (or record in a journal). If you don’t feel sleepy, leave the room and do something relaxing until you feel drowsy, then, go back to bed.

Set a sleep schedule. This includes a soothing pre-sleep routine, such as a warm bath, reading or gentle yoga. Go to bed and wake at the same time each day. This entrains your body rhythms, making it easier to fall asleep. If you need a nap, get it in before 5:00 PM; limit to 20 minutes.

Surround yourself with cave-like ambiance. A sleeping space should be quiet, dark, and cool (between 60-72°). If you do shift-work, use blackout shades or an eye mask. Remove electronic devices, computers and TVs from your room. Research shows that use of digital devices within an hour of bedtime has a negative effect on sleep quality due to suppression of melatonin production.

Let the light in early and exercise regularly. Natural light helps regulates hormones that promote ideal sleep-wake patterns. Open the curtains as early as possible and get outdoors during the day. Also, exercise during the day or early evening makes it easier to fall asleep and increases the amount of deep sleep obtained.

Eat a Light, Last Meal of the Day. A light dinner eaten 2-3 hours before sleep is ideal. A full stomach interferes with sleep as the body works at digestion. Steer clear of spicy or fatty foods that can cause heartburn. If you need a bedtime snack, combine a carbohydrate and protein, such as almond butter on toast, Greek yogurt with sugar-free granola, or cheese and crackers. My favorite is almond butter and crispy apple. Avoid products containing caffeine, sugar or nicotine as their effects can last several hours.

Are You Sleep Deprived? Here are some symptoms of sleep deprivation:

Daytime drowsiness; fatigue

Poor memory; difficulty concentrating

Changes in appetite

Difficulty dealing with stress

Irritability

Muscle tension; impaired vision

Increase in accidents or clumsiness

You don’t have to pull “all-nighters” to become sleep deprived. A sleep debt of just 1-2 hours a few nights a week can affect your health and performance. To become fully well-rested and regain energy after a sleep debt, get an extra hour of sleep each night for one week.

If you experience any of the following the signs of sleep deprivation, talk to your healthcare provider about natural approaches to getting your sleep back on track.

References
  • Harvard Health. Sleep: What’s in it for You? http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health
  • Strickgold, R. “Sleep on It!” Scientific American. October 2015. 313(4): pp. 52-57.
  • Brondel, L., Romer, M., Nougues, P., Touyarou, P., and Davenne, D. 2010. Acute partial sleep deprivation increases food intake in healthy men. American Journal of Clinical Nutrition 91 (6): 1550-1559.
  • National Sleep Foundation. 2009. How much sleep do we really need? http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need.
  • Chang, A., et al., Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences (Dec 2014). 112:4, 1232-1237. http://www.pnas.org/content/112/4/1232.full.pdf
  • Harvard Health. Consequences of Insufficient Sleep. http://healthysleep.med.harvard.edu/healthy/matters/consequences
  • Van Cauter, E. & Knutson, KL. “Sleep and the Epidemic of Obesity in Children and Adults.” European Jl of Endocrinology. 59(1) pp. S59-S66. http://www.eje-online.org/content/159/suppl_1/S59.short
  • Rechtschaffen, A. & Bergmann, BM. “Sleep Deprivation in the Rat: Update of the 1989 Paper.” Sleep. 2002. 25(1): pp. 18-24. http://www.journalsleep.org/Articles/250104.pdf
  • Knutson KL, et al. Role of Sleep Duration and Quality in the Risk and Severity of Type 2 Diabetes Mellitus, Archives of Internal Medicine. 2006 Sep 18; 166(16):1768.
  • Gottlieb DJ, et al. Association of Sleep Time with Diabetes Mellitus and Impaired Glucose Tolerance, Archives of Internal Medicine. 2005 Apr 25; 165(8): 863.
  • King, CR et al. Short Sleep Duration and Incident Coronary Artery Calcification, JAMA, 2008: 300(24): 2859-2866. http://www.ncbi.nlm.nih.gov/pubmed/19109114
  • Opp, MR, et al. Neural-Immune Interactions in the Regulation of Sleep, Front Biosci. 2003 May 1;8:d768-79.
  • Cohen S, et al. Sleep Habits and Susceptibility to the Common Cold, Arch of Intern Med. 2009 Jan 12; 169 (1):62-67.
  • Colten, HR & Altevogt, BM, eds. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Institute of Medicine Committee on Sleep Medicine and Research. Washington, D.C.: National Academies Press 2006: 3. “Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders.” http://www.ncbi.nlm.nih.gov/books/NBK19961/
  • Spiegel K, et al. Impact of Sleep Debt on Metabolic and Endocrine Function, Lancet. 1999 Oct 23: 354(9188): 1435-9.
  • Zeng, Yawen et al. “Strategies of Functional Foods Promote Sleep in Human Being.” Current Signal Transduction Therapy 9.3 (2014): 148–155. PMC. Web. 16 Oct. 2015. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440346/
  • Figueiro M, Bierman A, Plitnick B, Rea M. “Preliminary evidence that both blue and red light can induce alertness at night.” BMC Neuroscience. 2009;10(1):105.
  • National Sleep Foundation: Sleep Depression & Anxiety https://sleepfoundation.org/excessivesleepiness/content/the-complex-relationship-between-sleep-depression-anxiety
  • National Institutes of Health: Signs and Symptoms of Problem Sleepiness http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/signs
Soothing Herbs for Restful Sleep

Soothing Herbs for Restful Sleep

Lavender (Lavendula species), Chamomile (Matricaria recutita), Oats (Avena sativa)

Three herbs well known for calming effects are Lavender, Chamomile and Oats. Perhaps, not quite as well known as the first two herbs, Avena sativa (Oats Milky Seed or Oatstraw) is the grain* source of oatmeal. The entire plant is abundant in minerals and trace nutrients, in particular the B-vitamins, calcium, and magnesium, which help soothe and strengthen the nervous system. As an herbal remedy, oats can ease the effects of stress, anxiety or exhaustion and resolve sleeplessness. Oats contain the amino acid tryptophan, which research shows promotes sleep. In fact, Scottish folks suggest a bowl of oatmeal before bedtime to ensure restful sleep!

Of its many medicinal uses, lavender is known worldwide as an herbal “rescue-remedy” for reducing stress, anxiety and tension. Its strong, relaxation-inducing scent is used in massage therapy lotions, candles, bath salts, tinctures and essential oils. As one of the few essential oils that can be applied directly to the skin, a dab of lavender on the inside of your wrist can help soothe a stressful moment. Lavender is also used in teas, often paired with chamomile. If you are not a tea-drinker, dried lavender can be added to a sachet and placed beneath your pillow to help induce sleep. I always keep lavender essential oil handy to sooth my son, when he has hard time to fall asleep.

Chamomile has been used for centuries as an herbal remedy for easing stress and insomnia. Today, these uses continue and we also have good clinical evidence for the safe use of chamomile preparations to help reduce inflammation, promote more restful sleep, ease colic and digestive upset, and facilitate wound healing when used in a cream. While chamomile seems to reduce the effects of anxiety, which can contribute to sleeplessness, more research is necessary to demonstrate the specific properties of chamomile that contribute to its effects.

Since there are many different ways to prepare these herbs, and some people can be allergic to certain herbs, do check with your wellness practitioner for the best approach to help you relax and get a good night’s sleep.

*If you have sensitivity or allergy to gluten, be sure to use an oat product produced using gluten-free manufacturing practices.

References
  • Mars, B. & Fiedler, C. (2015). The Home Reference to Holistic Health & Healing. Beverly, MA: Fair Winds Press. (pp. 29-29, 45, 193, 200).
  • Bennett, Robin Rose. (2014). The Gift of Healing Herbs. Berkeley, CA: North Atlantic Books.
  • Hoffman, D. (2003). Medical Herbalism. Rochester, VT: Healing Arts Press. (p. 532)
  • Duke, James. A. (2002). Handbook of Medicinal Herbs (2nd Ed). Boca Raton, FL: CRC Press. (p. 534)
  • Thorne Research. Matricaria chamomilla (German chamomile). Monograph. Alternative Medicine Review (2008) 13:1, 58-62.
  • D. Wheatley (2005) Medicinal plants for insomnia: a review of their pharmacology, efficacy and tolerability. J Psychopharmacol, Volume 19, Pages 414-421.
  • Murray, M. “Insomnia” as cited in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. (chapter 182).
  • Zick, Suzanna M et al. “Preliminary Examination of the Efficacy and Safety of a Standardized Chamomile Extract for Chronic Primary Insomnia: A Randomized Placebo-Controlled Pilot Study.” BMC Complementary and Alternative Medicine 11 (2011): 78. PMC. Web. 13 Oct. 2015.
  • Medicine Talk Professional. Lecture on Healthy Sleep.
  • Sleep Health Foundation (Australia). Herbal Remedies and Sleep.http://www.sleephealthfoundation.org.au/files/pdfs/HerbalRemedies-0713.pdf
  • Herbal Academy of New England. http://herbalacademyofne.com/2014/05/oats-benefits-getting-to-know-avena-sativa/
Calcium Essential for Strong Bones & Sound Sleep

Calcium Essential for Strong Bones & Sound Sleep

Did you know that Calcium, the most abundant mineral in the human body, is not only essential for strong bones, it also supports healthy functioning of the cardiovascular, musculoskeletal, and nervous systems? Research shows a relationship between Calcium intake and risk for heart disease, colorectal cancer, kidney stones, PMS, and managing a healthy weight. When it comes to sound sleep, insufficient dietary Calcium has been associated with insomnia. Calcium is instrumental in the way our brains cycle through the stages of sleep and in the ability to generate brain chemicals, including tryptophan, associated with deep sleep.

The best way to get calcium is through whole foods. Dairy products are abundant in the mineral form that’s easy for most people to digest. Other non-dairy sources of calcium include almonds, dark leafy greens, and tofu. However, figuring out how much calcium you’re actually getting from veggies is tricky. If a vegetable contains oxalic or phytic acid, then the calcium may be poorly absorbed because of the acids. For example, 1 c. of frozen spinach contains nearly as much calcium as 1 c. of milk, but only a tenth as much is absorbed because of the oxalic acid.

For a healthy adult, the recommended intake for a Calcium supplement is 1,000 – 2,000 mg daily, depending on the health status and lifestyle habits of the individual. There are many factors and forms of calcium supplements (e.g., carbonate, citrate), that affect how well the body absorbs the mineral. I prefer calcium lactate, which is the closest to the whole food form of calcium and easily absorbable. One needs sufficient amount of Vitamin D to bring calcium from the gut into the bloodstream and many other nutrients to bring calcium from the blood into the tissue. Too much calcium can stress other bodily systems, leading to health problems. For these reasons, consult with a health practitioner as to which type and dosage of calcium is best for you.

 

 

References
  • Calcium: Linus Pauling Institute of Micronutrient Information http://lpi.oregonstate.edu/mic/minerals/calcium
  • Calcium Supplements: University of Maryland Medical Center Database http://umm.edu/health/medical/ency/articles/calcium-supplements
  • Calcium Information: University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/calcium#ixzz3oSwIJYRs
  • Medline Plus: Types of Calcium Supplements https://www.nlm.nih.gov/medlineplus/ency/article/007477.htm
  • National Institutes of Health Consumer Fact Sheet https://www.nlm.nih.gov/medlineplus/ency/article/007477.htm
  • Partinen, M., et al., “Nutrition, Sleep and Sleep Disorders – Relations of Some Food Constituents and Sleep” as cited in Pharmacology and Nutritional Intervention in the Treatment of Disease (Chapter 7, p. 191-223) http://dx.doi.org/10.5772/58345
  • Zeng, Yawen et al. “Strategies of Functional Foods Promote Sleep in Human Being.” Current Signal Transduction Therapy 9.3 (2014): 148–155. PMC. Web. 13 Oct. 2015. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440346/
  • Grandner, Michael A. et al. “Sleep Symptoms Associated with Intake of Specific Dietary Nutrients.” Journal of sleep research 23.1 (2014): 22–34. PMC. Web. 13 Oct. 2015. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3866235/
  • Somlak Chuengsamarn, et al. “Comparing the Effect of Short Term Post Meals and Bedtime Calcium Supplementation on the C-Terminal Telopeptide Crosslinks and PTH Levels in Postmenopausal Osteopenic Women” Journal of the Medical Association of Thailand. June 2005. http://www.pubfacts.com/detail/16858933/Comparing-the-effect-of-short-term-post-meals-and-bedtime-calcium-supplementation-on-the-C-terminal-
  • Siwek, Magdalena Elisabeth et al. “The CaV2.3 R-Type Voltage-Gated Ca2+ Channel in Mouse Sleep Architecture.” Sleep 37.5 (2014): 881–892. PMC. Web. 15 Oct. 2015. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3985108/
  • Barbosa, R., et al., “Tryptophan hydroxylase is modulated by L-type calcium channels in the rat pineal gland.” Life Science. 2008 Feb 27;82(9-10):529-35. doi: 10.1016/j.lfs.2007.12.011. Epub 2007 Dec 23. http://www.sciencedirect.com/science/article/pii/S0024320507008855
  • How Well Does Calcium Really Protect Your Bones? http://www.health.harvard.edu/blog/how-well-does-calcium-intake-really-protect-your-bones-201509308384
Natural Therapies for a Good Night's Sleep

Natural Therapies for a Good Night’s Sleep

Before your head sinks into the pillow at bedtime, there are some very simple things you can do to prepare mind and body for a night of deeply restful sleep. The evening hours are a time when the busyness of your day should begin to wind down. It’s important to create a bedtime ritual that will help tame the thoughts that may still be racing through your mind and which can prevent you from falling or staying asleep throughout the night. In addition to the lifestyle tips for better sleep that are described in this month’s feature article, try adding some of the following naturopathic and holistic approaches to your evening routine.

  • Enjoy a warm bath including Epsom salts and/or lavender oil.
  • Listen to the relaxing sounds of ocean waves, classical music, or chimes. There are specialized acoustic recordings that are orchestrated to affect specific brain wave patterns for relaxation or sleep. Call our office for a complimentary download of MP3 file.
  • A guided recording of progressive muscle relaxation, deep breathing exercises, restorative yoga poses, can help the body create the ‘relaxation response’.
  • Herbs and other botanical or aromatherapy treatments are useful for calming down after a stressful day. In addition to the herbs discussed in this month’s newsletter, you might want to ask your physician about teas, tinctures or capsule preparations of valerian, skullcap, passionflower, or lemon balm and kava kava.
  • Try meditation, beginning with just 10 minutes a day. Meditation has numerous health benefits and recent studies show it can significantly affect quality of sleep.
  • I also like to recommend some homeopathic medicine for sleep. Quietude is a great combination of homeopathic medicines that helped many of my patients to avoid sleeping pills. Just dissolve 1-2 tabs after the dinner and before bedtime to get faster onset and uninterrupted sleep. If you wake up in the middle of the night take another dose.
  • Melatonin is sleeping hormone helping us to fall asleep and staying asleep. Almost of all of us drop the production of it after 40 years of age which also corresponds with the process of aging. Starting a supplementation of good quality of melatonin at 3mg at night time can be a great help before running for a pharmaceutical prescriptions.

Get a good night sleep or call our office for a free copy of the sleeping meditation recording. Stay Healthy Wealthy & Wise.

Elena Klimenko, MD

Integrative Medicine Specialist

References
  • American Academy of Sleep Medicine. “Meditation May Be An Effective Treatment For Insomnia.” ScienceDaily. ScienceDaily, 15 June 2009. www.sciencedaily.com/releases/2009/06/090609072719.htm
  • Corliss, J. Mindfulness meditation helps fight insomnia, improves sleep. Harvard Health Newsletter. 18 February, 2015. http://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
  • Murray, M. “Insomnia” as cited in Pizzorno, Joseph E. (2013). Textbook of Natural Medicine. St. Louis, MO Elsevier. (chapter 182).
  • Mars, B. & Fiedler, C. (2015). The Home Reference to Holistic Health & Healing. Beverly, MA: Fair Winds Press. (pp. 29-29, 45, 193, 200).