Why Can't You Fall Sleep Easily? What Difference Does It Make? How Can You Fix It, Naturally?

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1 Why Can't You Fall Sleep Easily? What Difference Does It Make? How Can You Fix It, Naturally? David A. Wright, MD, MBA, MHSA Board Certified Hypnotherapist, Board Certified NLP Practitioner Why is sleep important? According to the US Department of Health & Human Services, An estimated 35% of U.S. adults report less than seven hours of sleep during a typical 24-hour period. Sleep and wakefulness disorders affect an estimated 15-20% of US adults who are more likely to suffer from chronic disorders including depression, substance abuse, hypertension, diabetes, cancer, stroke, and all-cause mortality. (HHS, 2014)

2 Clearly, problems with sleep lead to problems in other areas. But, Why specifically do sleeps problems lead to problems with other bodily functions and processes? The reason is that hundreds of hormones, metabolic substances, and biochemical pathways participants are either produced during, affected by, or have an effect on the sleep cycle. They include the following: Melatonin, Serotonin, Human Growth, Norepinephrine, Adenosine, Leptin, Ghrelin, Glucose Metabolism [Diabetes], & Cortisol. (Depression and Bipolar Support Alliance, 2016) So, What role does each state and stage of sleep play? There are roughly 5 stages of sleep, ranging from light sleep (Stage 1) to Deep Sleep (REM). According to the National Sleep Foundation (2016), Most tissue repair and regenerative processes occur during Stages 3 & 4 of sleep, while most brain consolidation and memory reorganization processes occur during REM sleep. (The National Sleep Foundation, 2016) Circadian rhythms are physical, mental and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light and darkness in an organism's environment. The study of circadian rhythms is called chronobiology. Our biological clocks drive our circadian rhythms. The biological clocks that control circadian rhythms are groupings of interacting molecules in cells throughout the body. A "master clock" in the brain coordinates all the body clocks so that they are in synch. The "master clock" that controls circadian rhythms consists of a group of nerve cells in the brain called the suprachiasmatic nucleus, located in the hypothalamus.

3 (National Institute of General Medical Sciences, 2016) So, What are the Long-term Health Impacts of Sleep Disorders? Ø Type 2 Diabetes Ø Breast Cancer Ø Hypertension Ø Immunosuppression Ø Major Depression Ø Obesity (Taking Charge Of Your Health & Wellbeing, 2016) What mental health conditions are affected by sleep dilemmas? v Depression v Bipolar disorder v Anxiety disorders v ADHD (Harvard Health Publications, 2009) So, How Much Sleep do we Need? Ø Babies: 16 hours per day Ø Children: 9-16 hours per day

4 Ø Teenagers: 9 hours per day Ø Adults: 7-8 hours, but some may need as few as 5 or as many as 10 Ø Pregnant women may need more sleep than usual Ø Older adults may sleep for shorter periods of time, more often. (Depression and Bipolar Support Alliance, 2016) HOW Do you know IF you have a Sleep Dilemma? You might have a sleep problem IF: ü You consistently don t get enough sleep or have poor quality sleep ü You wake up feeling like you didn t get enough rest ü You have trouble staying awake while driving or working ü You struggle to stay awake while inactive, such as sitting reading or watching TV ü You yawn or blink frequently ü You have difficulty paying attention or concentrating ü You have disconnected thoughts or frequent daydreams ü You have performance problems at work or school ü You are told by others that you look tired ü You have memory problems ü You have a slow reaction time ü You have mood swings ü You need naps often ü You start dreaming right away when you fall asleep (Depression and Bipolar Support Alliance, 2016)

5 HOW do you fix your Sleep Problems? Ø Stop using all technology about 30 minutes to an hour before bedno cell phone- no lap top- no kindle. A 30 min wind down with relaxation and reading (a paper book) can make it easier to fall asleep. Relaxation & Meditation excercises also help because the can tap into brain waves that help induce sleep states. (CampusMindWorks, 2016) Ø Turn Off Internet Routers and Wireless Networks. Ø Stop using caffeine products and other stimulants after 1PM. Ø Sleep only an hour longer during the weekend than your latest weekday wake-up time.

6 Ø Try natural remedies like milk, sleep inducing herbal teas, and allnatural sleep aids like Somnapure, Calms Forte, Valerian Root, or Melatonin. Ø Creat and Maintain a Consistent Sleep Routine. Ø Schedule an Appointment with a Hypnotherapist, a Psychiatrist (an MD), a Naturopathic Physician (an ND), or a Psychologist (a PsyD or PhD). Ø Specifically, I use hypnotherapy and Time Line Therapy (R) to help resolve sleep dilemmas.

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