Insomnia | MIGRELIEF

Insomnia Category

Sleep Like Your Life Depends on It…Because It Does!

June 13th, 2019

Poor Sleep Habits Can Rob Years From Your Life

Downloadable White Paper – Insomnia_PDF – CLICK HERE

REESTABLISHING HEALTHY SLEEP PATTERNS IS THE MOST POWERFUL TOOL YOU CAN RELY ON FOR HEALTH, HAPPINESS AND LONGEVITY.


If you are having difficulty sleeping, consider a drug free, natural formula for healthy sleep to make a real difference.

Sleep is required for human life, enabling critical functions such as those involved in cellular regulation and repair, detoxification, immune health, and hormone level modulation.(1-4)  Our physiological homeostasis depends on sleep, yet according to the Centers for Disease Control and Prevention (CDC), one in three adults in the United States does not get enough of it.(5)  Given the inextricable linkage between sleep and health, the CDC has warned about the health risks of inadequate sleep, and federal and industry dollars continue to fund research that can help elucidate the roles of sleep in disease and quality of life and to provide solutions for those who struggle with poor sleep.

Developing and maintaining healthy sleep habits may empower people to reduce their risks of illness and disease. Indeed, poor sleep is associated not only with greater risk for developing a host of health problems, including degenerative diseases, Type 2 diabetes, cardiovascular disease, stroke, and attention deficit hyperactivity disorder (ADHD), but also with a greater risk for suffering debilitating symptoms like migraine headaches and for living a shorter lifespan. (9-16)

Sleep Affects All Aspects of Life
Sleep allows your body to heal and rejuvenate while sleep loss activates undesirable markers of inflammation and cell damage
Sleep….

• Improves your immune function and protects against cell damage

• Supports proper brain function and improves focus, memory, concentration, learning, and productivity

• Lowers your risk of heart disease, diabetes, stroke, dementia and obesity

• Increases ‘health span” (living longer in a healthier state as opposed to living longer in a debilitated, degenerative state

• Affects glucose metabolism and type 2 diabetes risk

• Short sleep duration is one of the strongest risk factors for obesity.

• Poor sleep is linked to depression (sleep affects emotions and social interactions)

One degenerative disease for which there is a growing wealth of research into the role of sleep is the neurodegenerative disease, Alzheimer’s. Alzheimer’s disease is the most prevalent cause of dementia in the older population, accounting for 65 to70% of the cases. The formation of amyloid-β (also known as beta amyloid or Aβ) plaques and neurofibrillary tangles are the hallmarks of the disease.

People with healthy sleep habits are at a lower risk for developing Alzheimer’s disease and other forms of dementia.(10) Those at lower risk are those who do not suffer from insomnia and who do not experience sleep disordered breathing (SDB), which includes snoring, sleep apnea, and obstructive sleep apnea. The specific role that sleep plays in protecting against dementia is unclear, but studies have shown that insomnia increases both the production and secretion of amyloid-β, leading to higher levels of amyloid-β in those with insomnia as compared to those with healthy sleep patterns.(17)  Research showing that cerebrospinal levels of amyloid-β and its precursor, amyloid precursor protein (APP), are higher at night suggest that it is during sleep that the brain clears itself of these substances.(18) These findings offer some insight into why sleep seems to protect against neurodegenerative diseases like Alzheimer’s.

The Sleep Migraine Connection:  Migraines and other forms of headache can be associated with a variety of diseases and conditions, but they are also known to be associated with lack of sleep. Though the relationship between sleep and migraine is complex,(19) it is clear that the two often co-occur. Indeed, disturbed sleep is more common in adults and children with migraine than those without migraine, with between 30% and 50% of migraine patients experiencing disturbed sleep or poor sleep quality.(20-23)  Further, the severity and prevalence of sleep problems increase proportionally with headache frequency, such that the vast majority of chronic migraineurs (68% to 84%) suffer from insomnia on a near-daily basis.(20)

There is evidence that lack of sleep causes migraines and that, conversely, migraines cause loss of sleep. It is therefore likely that migraineurs with disturbed sleep experience a negative feedback loop where migraines and loss of sleep reinforce one another and relief from either condition becomes harder and harder.(20-22)  Nonetheless, restful sleep has been shown to be effective in relieving migraine attacks, strongly suggesting that insufficient sleep causes or exacerbates migraine headaches.

Consistent with this view is the finding that those with migraines are less likely to possess the ability to flexibly adapt their sleep/wake cycles (24) and are thus more likely to become sleep deprived. Even more telling is that lack of sleep is the most commonly reported trigger of headaches.(25,26)

NATURAL ALTERNATIVES FOR SLEEP

Alternative headache and migraine therapies include psychological counseling, biofeedback, and physical therapy, which work by making lifestyle changes. Non-pharmacological treatments for the management of migraines and headaches has a growing field of science to support their use. Biofeedback techniques teach patients to control certain responses of their body to help reduce pain. For example, a patient can learn diaphragmatic breathing, heart rate, muscle tension and how to control temperature to enter a relaxed state, which may bring about better pain control.

Alternative treatments for insomnia and disordered sleep include background music, acupuncture, prayer, deep breathing, meditation, yoga and massage.

Non-pharmacological nutritional therapies include natural supplements for sleep which avoids the serious side effects of prescription drugs. Drug-related side effects include kidney damage, ulcers, dependence, addiction, tolerance development requiring higher doses, rebound insomnia, withdrawal symptoms and daytime grogginess. (19, 20, 21)

Another aspect of over-the counter NSAID’s (non-steroidal anti-inflammatory drugs) and prescription drugs is that analgesic over-use can cause chronic headache syndrome, where the drug increases the number of migraine episodes per month. Nutritional supplements have never been reported to cause this effect. (22, 23)

FORMULA FOR SLEEP – Nutritional ingredients that have been proven in clinical studies to be of great benefit for people who have difficulty sleeping include:

Hops extract comes from the flowers (seed cones) of the hop plant Humulus lupulus. Hops has long been recognized for its relaxation and calming effect. Studies suggest Hops extract may help to improve sleep quality, shorten time to fall asleep and improve sleep brain wave patterns.

Valerian extract is a perennial herb native to North America, Asia and Europe. Studies show valerian may improve sleep quality with fewer night awakenings and greater sleep duration. Valerian is also known for stress reduction and is among the eight most widely used herbal supplements in the world.

Zizyphus Jujube extract is a fruit most frequently used for sleep problems in Traditional Chinese Medicine with little side-effects. It is also used for purposes related to gastrointestinal health and digestion and is also known for its relaxation and calming effect.

Glycine is an amino acid that enhances sleep and supports whole-body health. Early research on glycine and its essential role in sleep was published in 1989 and later in 2008. One of the ways in which glycine aids in sleep was clarified when it was discovered that glycine is responsible for the profound muscle relaxation that occurs during various stages of REM sleep. In another study, glycine improved sleep efficiency, reduced difficulty in falling asleep and enhanced sleep satisfaction.

Vitamin B6 (Pyridoxine HCL) Vitamin B6 (Pyridoxine HCL) helps your body convert food energy into glucose, metabolize fats and proteins, and ensure proper function of your nervous system. With these various effects, there are ways in which your vitamin B-6 status may cause or contribute to your sleeping difficulties, or insomnia. Pyridoxine is considered adequate for neurotransmitter production to support sleep. Studies show that vitamin B6 positively impacts aspects of sleep and is essential for promoting and maintaining a good mood.

Magnesium is involved in over 300 enzyme-related biochemical processes and appears to influence sleep in a variety of ways. Those who are deficient in magnesium are more likely to have abnormal EEG readings during sleep, more nocturnal awakenings, less time spent in stage 5 REM sleep and self-reports of poor sleep quality. On the other hand, those taking dietary magnesium supplements are more likely to experience better sleep efficiency, the ability to fall asleep faster, and the ability to reduce cortisol levels. Magnesium supplementation also helps to restore normal EEG patterns during sleep.

Melatonin is a hormone produced by the pineal gland that helps to control our body’s biorhythms and thereby helps to regulate sleep. It has become one of the most frequently used non-prescription sleep aids. Melatonin helps to promote total sleep time and can help balance circadian rhythm disruption.

All of these ingredients are included in a new sleep supplement by Akeso Health Sciences called “Sleep All Night.” 

Sleep All Night is an effective dietary supplement and powerful sleep aide to promote deep restorative sleep.

Healthy Sleep Benefits Include:
• Allows your body to heal and rejuvenate
• Improves immune function
• Protects against cell damage and reduces inflammation
• Supports proper brain function
• Improves focus, memory, concentration, learning, and productivity
• Lowers risk of heart disease, diabetes, stroke, dementia and obesity
• Increases ‘health span” (living longer in a healthier state)
• Reduces stress and may reduce depression

 

 

INGREDIENTS:

Vitamin B6 (Pyridozine HCL) 50 mg
Magnesium (Citrate & Oxide) 250 mg
Glycine 1200 mg
Valerian Root Extract (0.8% valerenic acids) 500 mg
Zizyphus Jujube Extract (2% saponins) 200 mg
Hops Extract 4:1 100 mg
Melatonin 3 mg

For more information visit MySleepAllNight.com

SAVE 20% on ‘Sleep All Night’ or any Akeso Health Sciences condition specific products. Enter coupon code:  SAVE20 at checkout.  Expires July 31, 2019

 

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Pumpkin and Pumpkin Seeds for Healthy Eyes, Heart, Skin, Hair, Weight Loss & More!

October 26th, 2018

 

Pumpkin Health BenefitsCommonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. Nutritionally it is more similar to vegetables than fruits. Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of beta-carotene.

Eye Health:  Beta-carotene is a powerful antioxidant. It also gives orange vegetables and fruits their vibrant color.  The body converts any ingested beta-carotene into vitamin A.  Vitamin A is essential for eye health and helps the retina absorb and process light. One cup of pumpkin contains over 200 percent of most people’s recommended daily intake of vitamin A, making it an outstanding option for optical health.  Studies show that vitamin A can also strengthen your immune system and help fight infections. (1) (2)

High Antioxidant Content:  Free radicals are molecules produced by your body’s metabolic process. Though highly unstable, they have useful roles, such as destroying harmful bacteria.  However, excessive free radicals in your body create a state called oxidative stress, which has been linked to chronic illnesses, including heart disease and cancer. Pumpkins contain antioxidants, such as alpha-carotene, beta-carotene and beta-cryptoxanthin. These can neutralize free radicals, stopping them from damaging your cells.  Pumpkin may lower you risk of cancer. (3)  (4)

Heart Health:  Pumpkin contains a variety of nutrients that can improve your heart health.  It’s high in potassium, vitamin C and fiber, which have been linked to heart benefits.  For instance, studies have shown that people with higher potassium intakes appear to have lower blood pressure and a reduced risk of strokes which are both risk factors for heart disease. (5)

Weight Loss:  Pumpkin is rich in fiber, which slows digestion and keeps you feeling fuller longer.  It is low in calories as it is 94% water and contains only 50 calories per cup (245 grams).

Healthy Skin:  Pumpkin is great for the skin for many reasons.  Studies show that carotenoids like beta-carotene can act as a natural sunblock. (6)
Once ingested, carotenoids are transported to various organs including your skin. Here, they help protect skin cells against damage from harmful UV rays (7).
Pumpkin is also high in vitamin C, which is essential for healthy skin. Your body needs this vitamin to make collagen, a protein that keeps your skin strong and healthy. (8).
Moreover, pumpkins contain lutein, zeaxanthin, vitamin E and many more antioxidants that have been shown to boost your skin’s defenses against UV. (9) (10)

One cup of cooked pumpkin (245 grams) contains:

Calories: 49
Fat: 0.2 grams
Protein: 2 grams
Carbs: 12 grams
Fiber: 3 grams
Vitamin A: 245% of the Reference Daily Intake (RDI)
Vitamin C: 19% of the RDI
Potassium: 16% of the RDI
Copper: 11% of the RDI
Manganese: 11% of the RDI
Vitamin B2: 11% of the RDI
Vitamin E: 10% of the RDI
Iron: 8% of the RDI
Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.

When making pumpkin dishes… Don’t throw away the seeds!

PUMPKIN SEEDS ARE POWER SEEDS

Pumpkin SeedsPumpkin seeds were discovered by archaeologists in caves in Mexico back in 7,000 B.C.  North American Indian tribes were the very first to observe the dietary and medicinal properties of pumpkin seeds.  The nutrition in pumpkin seeds improves with age; they are among the few foods that increase in nutritive value as they decompose. Pumpkin seeds stored for more than five months increase in protein content. They can be consumed raw or toasted, plain or tossed in salads and other fresh or cooked dishes.  Containing a variety of nutrients ranging from magnesium to copper, protein and zinc, pumpkin seeds are extremely healthy and are a good source of B vitamins (thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates), magnesium, iron and protein.  100 grams of pumpkin seeds contains about 30 grams of protein. They are the most alkaline-forming seed.

PUMPKIN SEED BENEFITS

Heart Healthy:  Pumpkin seeds are a rich source of healthy fats, fibers and various antioxidants that are beneficial for the heart.  The high levels of essential fatty acids help maintain healthy blood vessels and lower unhealthy cholesterol in the blood.  Pumpkin seeds contain phytosterols, compounds that have been shown to reduce levels of LDL cholesterol.

Healthy Sleep:  Pumpkin seeds contain Serotonin, a neurochemical which promotes health sleep.  They are also high in Tryptophan, an amino acid that further converts into Serotonin in the body, to help you get a good night’s sleep.

Prostate Health:  High in zinc these seeds are useful for promoting men’s fertility and preventing prostrate problems. The oil in pumpkin seeds alleviates difficult urination that happens with an enlarged prostate.  Pumpkin seeds also have DHEA (Di-hydro epi-androstenedione) that helps reduce the chances of prostate cancer.

Stabilize Blood Sugar – Pumpkin seeds help improve insulin regulation in diabetics and decreases oxidative stress. These seeds are a rich source of digestible protein that helps stabilize blood sugar levels.

Hair Growth:  Pumpkin seeds consist of cucurbitin, a unique amino that may be responsible for hair growth. They also contain vitamin C that also plays a crucial role in hair growth. Apply pumpkin seeds oil on scalp to see the results or just consume a handful of them daily.

Bone Protection:  High in zinc, pumpkin seeds are a natural protector against osteoporosis, since zinc deficiencies can lead to higher rates of osteoporosis.
Pumpkin seeds are a good source vitamin E; they contain about 35.10 mg of tocopherol per 100 g.

Other benefits:  According to studies, pumpkin seeds prevent calcium oxalate kidney stone formation.  These seeds reduce inflammation and counter arthritis pain without the side effects of anti-inflammatory drugs.  They are also used in many cultures as a natural treatment for tapeworms and other parasites.

Take advantage of the abundance of pumpkins during the fall season and give your health a boost. Enjoy these healthy pumpkin recipes.

 

PUMPKIN PIE SMOOTHIE

Pumpkin Smoothy

Tastes like pumpkin pie in a glass and will satisfy all your pumpkin cravings.  It combines pumpkin purée with almond butter, milk, delicious spices, and honey. It’s an excellent source of filling protein and fiber, plus it provides eye-helping beta-carotene. (Can’t get enough pumpkin?

Ingredients:

1 cup low-fat milk
3/4 cup pumpkin puree
1 Tbsp almond butter
1/8 tsp ground nutmeg
1/4 tsp ground cloves
1 tsp vanilla extract
1 tsp maple syrup or honey
4 ice cubes

Directions:  Blend ingredients together, and enjoy! Serves 1.

 

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Healthy Pumpkin MuffinsHEALTHY PUMPKIN MUFFINS (No Flour, Sugar Free, Oil Free, Dairy Free Gluten Free)

Healthy pumpkin muffins are a better-for-you alternative to traditional pumpkin muffins or pumpkin bread.
Gluten free, sugar-free, oil free, and dairy free. Your taste buds will love the healthy fall flavors.

Prep Time – 20 min
Cook Time – 20 min
Total Time – 32 mins
Servings: 14 muffins
Calories: 123  calories

Ingredients
2 1/2 cups old-fashioned oats (toasted & ground) * 9.3 ounces
3/4 cup old-fashioned oats (toasted, 2 Tbsp reserved for muffin tops) * 2.8 ounces
1 1/8 cups pumpkin puree * 10.7 ounces
2 large eggs (lightly beaten)
6 tbsp maple syrup (or honey)
3/4 cup canned coconut milk or dairy milk (full fat, skim or 1 %,)
2 tsp real vanilla
2 tsp baking powder
½ tsp baking soda
½ tsp salt
3 ½ tsp pumpkin spice (or 2 tsp cinnamon, 1 tsp ground ginger, 1/8 tsp allspice, 1/8 tsp ground cloves, and 1/4 ground nutmeg)
½ cup walnuts, raisins, dried cranberries, or chocolate chips (optional)

Instructions
Preheat oven to 325. Place all oats on a baking sheet and toast until lightly browned, stirring once (about 4 to 6 minutes).
Let cool to room temperature. (If you are in a hurry you can skip this step and use plain old-fashioned oats, however the toasting adds flavor.)
Place 2.5 cups of oats in a food processor and blend/pulse until they reach a rough, flour like consistency.
Combine pumpkin puree, eggs, maple syrup, milk, and vanilla. Mix to combine.

Add both ground and unground oats to wet ingredients and allow to sit for 10-20 minutes (this allows the oats to soak and soften).
Add the rest of the ingredients and mix until just incorporated. (The batter will be very thick.)

Optional: Fold in approximately 1/2 c walnuts, raisins, chocolate chips, or dried cranberries.

Scoop batter into muffin tin, lined with muffin wrappers (makes 12-14 muffins). Fill the muffin tins 7/8 full.
Bake at 350 for about 23 – 25 minutes, a toothpick inserted in the center of a muffin should come out clean and the top of the muffin should feel firm.
Recipe Notes
Use parchment muffin liners or lightly spray liners lightly with oil to make the baked muffins easier to remove.

 

GREAT PUMPKIN SOUP
Pumpkin Soup

Ingredients
1 small pumpkin
1 onion
3 to 4 cloves of garlic (minced)
1.5 cups of vegetable broth
1.5 cups of coconut milk
1/4 tsp turmeric
Pinch of sea salt and black pepper
Olive oil (to brush on pumpkin flesh)
Pumpkin seeds and fresh rosemary (to garnish)

Instructions
1. Preheat your oven to 375°F before cutting your pumpkin in half. Spoon out the strings and seeds, saving the seeds for roasting.

2. Using olive oil, brush the flesh of the pumpkin and place the halves skin-side up on a baking sheet. Bake for approximately one hour — a fork should be able to pierce the skin. When cooked, allow to cool.

3. On your stove top, saute garlic and onions until translucent — then add turmeric to toast slightly.

4. Add all remaining ingredients (pumpkin flesh, broth, coconut milk, salt and pepper) and bring to a simmer.

5. Once incorporated, use an emulsion blender to create a smoother consistency and continue cooking for 10 to 15 minutes.

6. When ready to serve, garnish with rosemary and pumpkin seeds. If you’d like to roast your own, simply toss seeds in olive oil and salt, baking for around 40 to 45 minutes, or until crispy and golden.

Enjoy!

For more great recipes, visit BrenDid .com

Possibly as Dangerous to Your Health as Smoking or Poor Diet… Over 50% of Adults Experience THIS Multiple Times a Week and Don’t Realize How Serious It May Be

February 14th, 2015

If you were to ask 10 people what they thought the most important things they should do to maintain good long-term health, no doubt the vast majority would answer:

1.  Eat Healthy
2.  Maintain a Health Weight
3.  Exercise Regularly

Though there is no doubt all three of these statements are correct, the one response that is every bit as important as any of these three that few people would mention is:  Correct any SLEEP DISORDERS and get at least SIX or more hours of quality sleep most nights of the week.

 Many of the significant health benefits associated with doing Numbers 1, 2 and 3 can, in fact, be undone by chronic sleep disorders and depriving the body of what I refer to as “therapeutic sleep”.

What do I mean by “therapeutic sleep?”

Again, asking these same people why they think we need to sleep at all – most would say something like “our body needs to rest and refresh itself.”

While the general statement that the body needs to refresh itself is true, many parts of our body and bodily functions are not relaxing but are busy working hard to refresh and rejuvenate ourselves both physically, psychologically, cognitively and hormonally and enzymatically.

Possibly as dangerous to your health as smoking or poor diet… over 50% of adults do not get enough quality therapeutic sleep, and don’t realize how serious it may be.  Maintain good long-term health by getting at least six hours of quality sleep most nights of the week.

 

To the Best of Health,

Curt Hendrix, M.S. C.C.N. C.N.S.

MigreLief.com

 

 

Insomnia? Discover Great Tips for a Good Night’s Sleep

March 13th, 2011

Most Everyone loves the daylight savings time and pushing the clock ahead an hour, except for those of you, for whom falling asleep is a challenge and not the easy task it should be to end a tiresome day.

We all know that eating too much and the wrong foods can make us fat, but now, as if that’s not enough punishment, scientist are adding more negative news to the “fat” bandwagon…

Fatty Foods May Contribute To Insomnia
Insomnia treatments may include certain foods or the elimination of other foods. Research indicates that eating fat may contribute to insomnia, especially if you eat fatty foods close to bedtime. A study using mice found that fat disturbs sleep by disrupting metabolic bodily functions. The eating of fat interferes with the natural rhythms that induce sleep.

A high-fat diet affects DNA in the body, and that can cause permanent sleep problems. As if that’s not enough, eating fat causes you to want more fat, which just makes everything worse.

For a better night’s sleep, cut down on fat, especially at night.

We thank the University of Maryland for the following interesting and comprehensive information on how to “Win the battle against Insomnia”!

Poor sleep habits (referred to as hygiene) are among the most common problems encountered in our society. We stay up too late and get up too early. We interrupt our sleep with drugs, chemicals and work, and we overstimulate ourselves with late-night activities such as television.

Below are some essentials of good sleep habits. Many of these points will seem like common sense. But it is surprising how many of these important points are ignored by many of us. Click on any of the links below for more information:

  • Your Personal Habits
  • Your Sleeping Environment
  • Getting Ready For Bed
  • Getting Up in the Middle of the Night
  • A Word About Television
  • Other Factors

Your Personal Habits  

  • Fix a bedtime and an awakening time. Do not be one of those people who allows bedtime and awakening time to drift. The body “gets used” to falling asleep at a certain time, but only if this is relatively fixed. Even if you are retired or not working, this is an essential component of good sleeping habits.
  • Avoid napping during the day. If you nap throughout the day, it is no wonder that you will not be able to sleep at night. The late afternoon for most people is a “sleepy time.” Many people will take a nap at that time. This is generally not a bad thing to do, provided you limit the nap to 30-45 minutes and can sleep well at night.
  • Avoid alcohol 4-6 hours before bedtime. Many people believe that alcohol helps them sleep. While alcohol has an immediate sleep-inducing effect, a few hours later as the alcohol levels in your blood start to fall, there is a stimulant or wake-up effect.
  • Avoid caffeine 4-6 hours before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate, so be careful.
  • Avoid heavy, spicy, or sugary foods 4-6 hours before bedtime. These can affect your ability to stay asleep.
  • Exercise regularly, but not right before bed. Regular exercise, particularly in the afternoon, can help deepen sleep. Strenuous exercise within the 2 hours before bedtime, however, can decrease your ability to fall asleep.

Your Sleeping Environment 

  • Use comfortable bedding. Uncomfortable bedding can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes.
  • Find a comfortable temperature setting for sleeping and keep the room well ventilated. If your bedroom is too cold or too hot, it can keep you awake. A cool (not cold) bedroom is often the most conducive to sleep.
  • Block out all distracting noise, and eliminate as much light as possible.
  • Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room. Let your body “know” that the bed is associated with sleeping.

Getting Ready For Bed 

  • Try a light snack before bed. Warm milk and foods high in the amino acid tryptophan, such as bananas, may help you to sleep.
  • Practice relaxation techniques before bed. Relaxation techniques such as yoga, deep breathing and others may help relieve anxiety and reduce muscle tension.
  • Don’t take your worries to bed. Leave your worries about job, school, daily life, etc., behind when you go to bed. Some people find it useful to assign a “worry period” during the evening or late afternoon to deal with these issues.
  • Establish a pre-sleep ritual. Pre-sleep rituals, such as a warm bath or a few minutes of reading, can help you sleep.
  • Get into your favorite sleeping position. If you don’t fall asleep within 15-30 minutes, get up, go into another room, and read until sleepy.

Getting Up in the Middle of the Night

Most people wake up one or two times a night for various reasons. If you find that you get up in the middle of night and cannot get back to sleep within 15-20 minutes, then do not remain in the bed “trying hard” to sleep. Get out of bed. Leave the bedroom. Read, have a light snack, do some quiet activity, or take a bath. You will generally find that you can get back to sleep 20 minutes or so later. Do not perform challenging or engaging activity such as office work, housework, etc. Do not watch television.

A Word About Television

Many people fall asleep with the television on in their room. Watching television before bedtime is often a bad idea. Television is a very engaging medium that tends to keep people up. We generally recommend that the television not be in the bedroom. At the appropriate bedtime, the TV should be turned off and the patient should go to bed. Some people find that the radio helps them go to sleep. Since radio is a less engaging medium than TV, this is probably a good idea.

Other Factors

  • Several physical factors are known to upset sleep. These include arthritis, acid reflux with heartburn, menstruation, headaches and hot flashes.
  • Psychological and mental health problems like depression, anxiety and stress are often associated with sleeping difficulty. In many cases, difficulty staying asleep may be the only presenting sign of depression. A physician should be consulted about these issues to help determine the problem and the best treatment.
  • Many medications can cause sleeplessness as a side effect. Ask your doctor or pharmacist if medications you are taking can lead to sleeplessness.
  • To help overall improvement in sleep patterns, your doctor may prescribe sleep medications for short-term relief of a sleep problem. The decision to take sleeping aids is a medical one to be made in the context of your overall health picture.

To the best of health,

Curt Hendrix, M.S., C.C.N,. C.N.S


Health tips provided by Curt Hendrix, M.S. C.C.N. C.N.S and MigreLief