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Healthy Sleep

Dietary Supplements to Aid Sleep

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Sleep disorders not only rob us of a restful night, but they also have side-effects that go far beyond our simply feeling tired in the morning. Sleep apnea and insomnia are two of the most common sleep disorders and both pose long-term, serious health risks if left untreated.

If you have trouble falling asleep or staying asleep, if you disturb the sleep of others, or if you often find yourself needing a “cat nap” during the day, these issues should be discussed with your doctor. In particular, if you know you snore, and you often feel exhausted, you could have sleep apnea. According to the American Medical Association, sleep apnea affects more than 30,000,000 adults in the United States…. and 80% of them don’t know it!

The Epworth Sleepiness Scale is a simple questionnaire that can be taken in under 5 minutes, offering a simple and quick way to assess your level of daytime sleepiness. A score of 10 or higher indicates that you need to improve your sleep hygiene and/or see a sleep specialist for further evaluation. TAKE THE QUIZ –>>

Questions? Give Us a Call!

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Sleep Aids for Sleep Disorders

Sleep aids can help individuals who have difficulty falling asleep (as is the case with insomnia), but it’s not uncommon to experience brain fog (forgetfulness, trouble concentrating, and in some cases, confusion) along with drowsiness when these are taken. Over the counter and prescription medications, nutritional supplements, and Chinese herbs can all have side effects or cause drug interactions. When shopping for supplements, it’s also very important to note that the FDA does not regulate the supplement industry with the result that some products may have labeling inaccuracies. For these reasons, be sure to talk to your doctor before taking any type of sleep aid.

The following supplements help to regulate sleep, naturally:

    • Melatonin is a hormone produced by the pineal gland and it plays a role in regulating the sleep-wake cycle. Melatonin supplements are commonly used to help people recover from jet lag by reorganizing the sleep cycle, but it has also shown to help shift workers who have difficulty falling asleep. (Make sure to read this article about melatonin supplements before you make your purchase.)
    • Cortisol Manager is a stress hormone stabilizer that promotes relaxation and helps relieve fatigue. It’s safe to use every night.
    • Magnesium Glycinate helps to calm the body’s nervous system and relax the muscles which are critical for a good night’s sleep. Most people do not get enough magnesium from dietary sources alone. If your magnesium level is low, you may experience problems with nerve conduction, muscle contractions, muscle cramps, and insomnia.
    • Magnesium Taurate provides the same calming benefits as Magnesium Glycinate while providing greater bioavailability.
    • Somno-Pro helps balance the internal sleep-wake system, supports healthy nervous system function, and promotes a restful, relaxed state relieving occasional sleeplessness. Wake up feeling refreshed and energized without the groggy or hangover feeling from prescription or over the counter medications.
    • Pro Som helps with restful nights sleep by promoting relaxation. It is a melatonin-free formula that includes L-theanine, magnesium, magnolia bark and Theracurmin®.

Sleep disorders can seriously disrupt your life and the lives of those around you but there are many ways to improve the quality and quantity of sleep, naturally.

Goodnight!

Once restricted to just our patients, in 2021 we opened The Kaplan Center Store to the public. Now, anyone looking to buy high-quality supplements can access our store. Our providers have taken the time to vet every manufacturer we carry and can attest to the fact that they provide a quality product that’s been thoroughly tested and contains the ingredients it claims to contain.

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Downshift_for_restful_sleep

Downshift Your Day and Get Set for Restful Sleep

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Great things happen when we are well-rested: our breath is full, slow, and deep, the digestive system works well, and the body can focus on repair – including reduction of inflammation, tissue repair, and hormone production. In fact, getting regular, restful sleep is the best medicine for improving a health condition or for simply maintaining a healthy lifestyle. But modern living comes with a price. Overbooked, highly stressed, and often running on reserves, as many as one-third of adults in the United States are not getting the quality of sleep the body requires.

Impact of Stress on Body

Let’s face it, stress is a fact of life. Stress is a biological and psychological response that occurs when we encounter a threat that we do not feel we have the resources to deal with. Any number of stressors, such as exams, divorce, illness, the death of a loved one, moving, or job loss, will create a physical response in the body. You may experience an increase in heart rate, an increase in breathing, a rush of energy to the limbs, a decrease in digestive activity (impacting elimination), and the liver is stimulated to release glucose for energy.

This physiological process also referred to as fight, flight, or freeze, is an instinctual survival mechanism controlled by the autonomic nervous system (ANS). When we operate under stress on a daily basis, the heightened activity of the ANS can end up causing more damage than benefits. The key becomes how a person can effectively manage – or downregulate – the stress response, and this is something that can be practiced and developed over time.

Self-Assessment

By answering a few simple questions you can get a good sense of whether the amount and quality of sleep you are getting on average per night is enough. If your answer is “no” to any one of the questions below, it’s a good indicator that your sleep pattern needs adjustment*.

  1. Do you have a regular bedtime?
  2. Do you get up at the same time every day?
  3. Do you sleep the entire night through?
  4. Do you have a way to downshift or release stress from your day?
  5. Do you wake up in the morning feeling rested and restored?

 

*If you are concerned that your sleep pattern indicates a serious problem, please give us a call at 703-532-4892 and ask to speak to a nurse or schedule an appointment. 

Preparing for Restful Sleep

Once you’ve identified that your sleep pattern needs improvement, there are several ways to teach yourself how to downregulate the nervous system in order to prepare for a better night’s sleep. This means setting some guidelines for yourself during the day and establishing a nighttime/sleep routine.

During the daytime:

  • Avoid drinking caffeinated beverages after noon and exercise should also be completed a solid two hours before sleeping.
  • If there are worries on your mind, jot them down in a journal to temporarily release them from your mind. Keeping a running list of “things to do” handy also helps to clear your mind before the evening.
  • Another extremely important element to getting restful sleep is managing others’ expectations and honoring your own boundaries. Taking on more tasks than one can handle is quite common, but it can really push us to our limits and cause unintentional stress. By setting some boundaries and staying within those lines as much as possible we can make more time available to decompress from the day’s activities.

In the evenings, aim for the following:

  • Avoid food or excessive drink after 7 p.m.
  • Avoid caffeine after Noon
  • Avoid alcoholic beverages
  • Honor your bedtime
  • Dim lights & disconnect from technology 2 hours before bed. Yes, 2 hours!
  • Arrange for comfort (soft sheets, warm blankets, and comfortable clothing)
  • Set the room temperature to one that is comfortable for you (some people sleep better in a cooler room)
  • Soothe the nervous system with meditation and stress reduction exercises – for tips, read on!

Stress Reduction

Aside from meditation, there are a number of exercises and other techniques to relax the nervous system before bed that can be done either with a partner or alone.

Just Breathe…

Belly breathing, also called diaphragmatic breathing, can soothe the nervous system. Watch and feel your belly expand with each inhalation. Breathing into the belly, instead of the upper lungs, can slow the heart rate and calm the nervous system. In addition, when your exhale breath is longer than your inhale breath, the heart rate slows down.

Practice inhaling for 2 counts and exhaling for 4 counts and repeat. As your heart rate slows, you may try to do a 4 count inhale and a 6 count exhale. Repeat this 4-5 times at least 30 minutes before bed. Note that your body may respond differently to the breathing, listen to your body and notice what calms your system and practice that.

Adrenal HoldAdrenal Hold

This is a soothing partner activity which involves cradling the adrenals to initiate feelings of calmness and relaxation. We have two adrenal glands, located on the top of each kidney. The adrenals are responsible for releasing the hormones cortisol, aldosterone, adrenaline, and noradrenaline that, among other processes, are involved in the fight, flight or freeze response.

Have the receiver sit comfortably in a chair so their partner, the holder, can easily reach their back to gently cradle the adrenals with warm hands (please, no energy work or bodywork). The holder creates a “safe basket” of warmth for the glands and allows the receiver to relax. This can also be done without a partner by using a warm pack for 5 minutes on the area. After a few minutes, the receiver will notice that they start to slow their breathing and may start to feel more relaxed. This is a wonderful way to calm down after a busy day of work and settle into a restful evening.

Triple Warmer Meridian

Within Traditional Chinese Medicine’s perspective on healing, you’ll find the concept of body meridians. Twelve major meridians channel life energy – or Qi – throughout the body, interacting with every major organ system. Good health is an indicator of balance within these energy pathways; likewise, diminished health and illness are indicative of an imbalance that must be corrected.

Triple Warmer is the meridian that controls our fight, flight or freeze response. According to Donna Eden, author of Energy Medicine, the triple warmer impacts the immune system and our ability to manage stress. When it is activated, the body is on high alert. When you practice tracing your triple warmer meridian backward, it can sedate or calm the fight or flight response.

For Triple Warmer techniques based on Donna Eden’s program, click here.

Other Tools to Achieve a More Restful Sleep

Create a bedtime routine to prepare your body for sleep.  This may include setting the stage so you are most comfortable and relaxed and ready for sleep:

  • Calming fragrances (lavender, chamomile)
  • Calming beverages (Organic Chamomile tea, Sleepy Time tea)
  • Dimming bedroom lights at least an hour before bed
  • Eye bags
  • SleepPhones and soothing sounds
  • White noise or a fan
  • Weighted Blanket – The deep pressure generated from a weighted blanket signals the brain to release serotonin, which in turn naturally calms and relaxes the body, promoting sleep and stress relief. Weighted blankets help calm children and adults with sensory integration disorder, autism, Rett Syndrome, Asperger’s Syndrome, ADHD, PTSD and Restless Leg Syndrome!

Sleep is our birthright and we have more control over it than we may think! Find the methods that work best for you to enjoy better quality sleep and the health benefits that go along with it.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

References

Centers for Disease Control and Prevention: Sleep and Sleep Disorders

AlShareef SM. The impact of bedtime technology use on sleep quality and excessive daytime sleepiness in adults. Sleep Sci. 2022 Apr-Jun;15(Spec 2):318-327. doi: 10.5935/1984-0063.20200128. PMID: 35371396; PMCID: PMC8906383.

Green, M. Cohen-Zion, A. Haim & Y. Dagan (2017) Evening light exposure to computer screens disrupts human sleep, biological rhythms, and attention abilities, Chronobiology International, 34:7, 855-865, DOI: 10.1080/07420528.2017.1324878

Cleveland Clinic: Diaphragmatic Breathing

Ma X, Yue ZQ, Gong ZQ, Zhang H, Duan NY, Shi YT, Wei GX, Li YF. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017 Jun 6;8:874. doi: 10.3389/fpsyg.2017.00874. PMID: 28626434; PMCID: PMC5455070.

tonic herbs

Teas to Help You Sleep

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Herbal teas are a very gentle way to reduce stress and anxiety that also promotes sleep. They have been used across the globe for centuries, and are very accessible to all of us.

If you’re experiencing sleepless nights and looking for natural ways to get some z’s, here are a few to try:

  • Rose tea: loaded with antioxidants known as polyphenols that have anti-inflammatory properties, and one study showed that it also has antimicrobial properties. Roses are also a great immune booster as they are a source of vitamin C. In addition to its great taste, it is also effective for stress and anxiety and premenstrual symptoms.
  • Passionflower tea: used for insomnia, anxiety, adjustment disorder with anxious mood, in addition to menopausal symptoms, premenstrual symptoms, muscle cramps, and asthma.
  • Chamomile tea: in addition to its benefits for the gastrointestinal system in relieving colic, flatulence, and diarrhea, chamomile is also used for anxiety, restlessness, insomnia, and ADHD.
  • Peppermint tea: used for respiratory infections, including the common cold, pharyngitis, sinusitis, and others. Peppermint is also used to relieve IBS symptoms, SIBO, spasms, and flatulence. It could be a good preventative delicious herbal tea that can replace caffeinated beverages and keep you hydrated.
  • Lemon balm: Several studies have shown that lemon balm may be effective insomnia, relieving stress and anxiety. It also has immune-boosting properties.
  • Lavender tea: Lavender oil supplement has been studied and proven effective for the treatment of depression and anxiety. For its use as an herbal tea, it has calming and soothing properties. Spraying lavender mist on your pillow is a great sleep inducer and helps with insomnia.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2

sleep-disorders

How Sleep Disorders Affect Us and How To Lay Them to Rest

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Sleep is absolutely essential to good physical and mental health, and most adults need 7-9 hours of sleep EVERY night. Sleep deprivation — caused by insufficient sleep or poor quality of sleep — impairs the body’s immune system, physical reflexes, emotional stability, and cognitive functions, such as memory, decision-making, the capacity to focus one’s attention, and the ability to complete complex creative activities or mathematical calculations. Severe sleep deprivation may lead to weight gain, an increase in muscle, joint, and nerve pain, depression, and even hallucinations. Sleep disorders can also be symptomatic of more serious illness, such as clinical depression and/or heart disease, meaning that it’s essential to talk with your doctor if you are having problems falling, or staying, asleep.

If you or your doctor think that you might have a sleep disorder, the first step in further evaluation is to answer the 8 questions on the Epworth Sleepiness Scale. If your score is equal to or higher than 10, the results should be discussed with your doctor. Depending upon your symptoms, your physician may determine that you are a candidate for a sleep study.

Another step is to begin keeping a sleep diary that documents your daily activities, including your sleep activities (i.e. tossing and turning, waking in the middle of the night, sleepwalking, grinding teeth, etc.). Take careful note of the times you actually get good sleep versus the times you don’t. If you’re attempting to heal from an acute injury or a chronic illness, your treatment program will be greatly enhanced by your commitment to proper sleep hygiene.

Commonly-Diagnosed Sleep Problems

There are a large variety of sleep disorders. Some are caused by physical problems, such as an airway obstruction that leads to sleep apnea, or chronic pain or indigestion/reflux sufficient enough to cause insomnia. Sleep problems can also occur as a side effect of taking certain medications or supplements, or because of emotional difficulties including depression, post-traumatic stress disorders and/or anxiety about life situations. In many cases, there can be several factors contributing to the sleep disturbance, including anxiety about the sleep deprivation itself. Some commonly-diagnosed sleep disorders include:

  • Insomnia: Inability to fall asleep within 15 to 20 minutes.
  • Dyssomnia: Frequent awakenings throughout the night and/or early-morning awakenings.
  • Restless leg syndrome: When lying in bed, unpleasant “crawling” sensations in the legs that create an irresistible and sleep-disruptive urge to move one’s legs.
  • Sleepwalking: Walking during sleep or engaging in other activities, like eating, that are normally associated with wakefulness.
  • Sleep apnea: Obstruction of airway during sleep, causing breathing irregularities that interrupt and interfere with sleep. Sufferers are at higher risk of developing high blood pressure, heart disease, and stroke. Snoring may be a sign or symptom of sleep apnea, so it’s something you should mention to your doctor. (Click here for more info from the National Institutes of Health about sleep apnea.)

Questions? Give Us a Call!

703-532-4892 x2

Treatment of Sleep Disorders

There is a wide range of over-the-counter and prescription medications advertised as sleep aids. All of them – including nutritional supplements, Chinese herbs, non-prescription-medications and prescribed-medications – may have side effects or cause drug interactions; for example, long-term use of Benadryl or Tylenol PM may increase your risk for developing Alzheimer’s. Please talk with your doctor before taking any sleep aids.

Alternative Treatments

  • Calcium (1,500 to 2,000 mg daily, taken after meals – 500 mg per meal – and 500 mg at bedtime). Calcium is a nutritional supplement that helps relax the body’s muscles.
  • Magnesium (1,000 mg daily). A nutritional supplement that helps to calm the body’s nervous system and relax the muscles.
  • Cortisol Manager (One tablet daily). Cortisol Manager reduces cortisol levels for all-day stress reduction and restful sleep. It’s safe to use every night.
  • Valerian (1,000 mg daily). Valerian is an American herb that has been found effective in helping to induce the onset of sleep.
  • Phosphatidylserine (PS 100; take one to two at bedtime). Phosphatidylserine is a phospholipid nutritional supplement that stops hyperactive production of cortisol in the body, allowing unhealthy, elevated cortisol levels to decrease, and consequently, more restful sleep to occur.
  • Melatonin (1 to 3 mg daily, but consult with your doctor before using, especially if you’re taking an antidepressant). Melatonin is a hormone that helps induce and maintain sleep. It can be useful in helping people recover from jet lag by reorganizing the sleep cycle (assisting the body in adjusting to time-zone changes).
  • L-Tryptophan (1,000 to 3,000 mg, 30 to 40 minutes before going to bed). L-Tryptophan is a serotonin-precursor, amino-acid nutritional supplement that can help initiate sleep and can be used to reduce chronic pain and depression.
  • Chinese herbs. These can be very helpful in treating and resolving sleep problems but need to be prescribed by a physician or licensed acupuncturist trained in Chinese herbal medicine.
  • Acupuncture. Talk with your doctor about the frequency of treatments that might be helpful for you.
  • Meditation. Twenty minutes daily.
  • Aerobic exercise. Three to four times a week, completed at least three hours prior to bedtime.

Immediate Steps You Can Take to Help Ensure You Get the Rest You Need

  1. Plan your daily schedule to allow seven to nine hours for sleeping every night.
  2. Keep a consistent sleep pattern, even on weekends.
  3. Eliminate caffeine from your diet or reduce your consumption to one cup of coffee or tea, or one soda per day. Caffeine is a stimulant, and it takes six hours or more for your body to metabolize.
  4. After 3 p.m., drink only non-caffeinated beverages.
  5. Take B-vitamins and ginseng in the morning, not before bedtime.
  6. Get regular physical exercise (three to four times a week).
  7. Avoid drinking alcohol near bedtime (although alcohol may cause drowsiness initially, alcohol inhibits sleep continuation).
  8. Make sure sleeping conditions are comfortable (proper temperature and darkness).
  9. Create a bedtime-relaxation routine, which might include:
    • Getting ready for and going to bed at the same time each night.
    • Taking a hot shower or bath before bed.
    • Enjoying a cup of chamomile tea before sleep.
    • Reading a book rather than watching TV once in bed. (Instead of having a relaxing effect, watching television before bed actually stimulates the mind.)
    • Journaling – as a way of getting problems “off your mind” and onto paper – so they can be dealt with in an orderly way in the future.


Overall, try to remain consistent with your sleep routine – even on weekends and holidays.

Good night!

This article was first seen on US News & World Report.

We are here for you, and we want to help.

Our goal is to return you to optimal health as soon as possible. To schedule an appointment please call: 703-532-4892 x2