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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 –>>

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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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Identifying_sleep_apnea

Could You Have Sleep Apnea? 3 Things to Consider

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Obstructive Sleep Apnea (OSA) is a condition characterized by pauses in breathing while you sleep. It usually occurs when the soft tissue in the rear of the throat collapses and the airway is blocked. Throughout the night as an individual struggles to breathe, they repeatedly leave deep sleep and partially awaken as they gasp for air. However, when morning comes they are unaware of their sleep disturbance. According to the National Sleep Foundation, sleep apnea affects somewhere between 10-30% of adults.

Symptoms and risk factors

OSA symptoms may first be noticed by another person, like snoring loudly (although not everyone who snores has sleep apnea), gasping for air, and moments when you stop breathing during sleep. Other symptoms can include headaches, daytime sleepiness, and waking up with a dry mouth.

The risk factors for the disorder include being overweight, male, and more than 40 years of age; but the disorder can affect anyone (even small children whose breathing may be obstructed by enlarged tonsils). Unfortunately, most sufferers are unaware that they have the disorder, so it often remains undiagnosed. But ignorance is not bliss.

Untreated obstructive sleep apnea can cause a host of serious medical problems including chronic tiredness, headaches, memory lapses, irritability, weight gain, depression, increased sensitivity to body aches and pain, and for postmenopausal women, an increase in joint pain. It also places sufferers at a higher risk of developing heart disease, stroke, and high blood pressure.

Finally, excessive sleepiness has public safety consequences: The American Automobile Association (AAA) estimates that one out of every six (16.5%) deadly traffic accidents, and one out of eight (13%) crashes requiring hospitalization of car drivers or passengers is due to drowsy driving.

Diagnosis and treatments

If you suspect you may have sleep apnea, you shouldn’t delay an evaluation. A good place to start is the Epworth Sleepiness Scale. It asks Eight Questions to assess your risk – if your score is equal to or higher than 10, you are at high risk for sleep apnea and should consult your provider. At The Kaplan Center, to help us detect sleep apnea, as well as providing markers for quality of sleep, we prescribe our patients a recyclable Home Sleep Apnea Test called the WatchPAT ONE (scroll down for more information).

Although there is no cure, there are steps you can take to help you get a more restful sleep. Here are 3 things to consider doing now:

  1. Examine your lifestyle factors. Weight loss and/or maintaining a healthy weight, eliminating alcohol, and smoking cessation have all been shown to improve sleep. A one-step-at-a-time approach for any major lifestyle modifications will help you maintain these healthier practices for life.
  2. Consider trying a mouthpiece. Patients diagnosed with mild to moderate sleep apnea may benefit from using an oral appliance. These are customized mouthpieces that are meant to reposition your jaw and/or tongue, depending on the specific device, to help keep your airway passage open while you sleep. If you think this may be a good fit for you, speak to both your healthcare provider and dentist for more information.
  3. If you have been diagnosed with moderate-to-severe sleep apnea, a CPAP (continuous positive airway pressure) machine may be recommended by your provider. The machine uses a mask that fits over the mouth and nose, or just the nose, and gently blows air into the throat. The pressure from the air helps keep the airway open during sleep, minimizing disturbances due to sleep apnea.

Again, if you think you may be suffering from sleep apnea or another type of sleep disorder, don’t put off seeking help. Your sleep is very important, and we are here to get you back on track. Call us at 703-532-4892, ext. 2 to make an appointment.

WatchPAT® ONE for Diagnosing Sleep Apnea and Other Sleep Disorders

WatchPAT ONE Home Sleep Apnea Test (HSAT) can be a valuable tool to help us monitor if there are adequate amounts of Deep and REM sleep, apnea episodes, oxygen and heart rate, snoring, movement, and more.

Patients benefit from:

  1. Convenience. WatchPAT ONE utilizes Bluetooth technology which allows patients to pair the device to their smartphone using Itamar’s proprietary app. Sleep study data is collected during the test and automatically sent to a secure, cloud-based server. Once the test is complete, a comprehensive report is automatically generated and sent directly to the prescribing physician.
  2. An accelerated diagnosis. The sooner we have your data the sooner we can devise a treatment plan to improve your sleep.
  3. Less travel. Patients do not need to come into our office to pick up or return their equipment.
  4. A safe, hygienic product. Using a fully disposable product cuts down on the concern of spreading infection. No cleaning, sanitizing, or reusing of equipment.

For more information about sleep apnea, please visit the National Institute of Neurological Disorders & Stroke website.

This article was originally published in March 2016. It was reviewed and updated in May 2023.

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

National Sleep Foundation

Owens, J.M., Dingus, T.A., Guo, F., Fang, Y., Perez, M., McClafferty, J. & Tefft, B.C. (2018). Prevalence of Drowsy Driving Crashes: Estimates from a Large-Scale Naturalistic Driving Study (Research Brief). Washington, D.C.: AAA Foundation for Traffic Safety.

Li, M., Zou, X., Lu, H. et al. Association of sleep apnea and depressive symptoms among US adults: a cross-sectional study. BMC Public Health 23, 427 (2023). https://doi.org/10.1186/s12889-023-15358-8

Odai T, Terauchi M, Umeki H, Miyasaka N, Somekawa Y. Sleep apnea in postmenopausal women is associated with joint pain severity and fatigability: a cross-sectional study. Menopause. 2022 Jun 1;29(6):680-686. doi: 10.1097/GME.0000000000001974. PMID: 35231006.

Gomase VG, Deshmukh P, Lekurwale VY. Obstructive Sleep Apnea and Its Management: A Narrative Review. Cureus. 2023 Apr 10;15(4):e37359. doi: 10.7759/cureus.37359. PMID: 37182079; PMCID: PMC10174073.

RMIT University. (2019, January 31). Sleep apnea creates gaps in life memories: People with sleep apnea struggle to remember details of memories from their own lives, putting them at risk of depression. ScienceDaily.

 

 

 

Dealing with Anxiety

8 Commonly Overlooked Causes Of Anxiety and Depression

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With the right treatment, people seeking relief from depression or anxiety can live happy, productive lives. But if you’re one of the many Americans seeking relief from depression or anxiety, you’re no doubt aware of just how elusive successful treatment can be. It is estimated that as many as 30% of depressed patients do not respond to treatment, raising an important question: could it be that we’re thinking about — and therefore treating — these conditions in the wrong way?

A growing body of research suggests that depression and anxiety might not be mental disorders in and of themselves, but rather symptoms of a physical inflammation stemming from increased microglial activity in the brain. Microglia are the immune cells of the Central Nervous System (CNS) and are responsible for producing inflammatory chemicals in response to infection or other CNS damage.

This gives the medical community and those living with these debilitating conditions new hope. In thinking about depression and anxiety as symptoms, we’re afforded new insights into potential root causes, as well as alternative methods of treatment.

Here are eight often-overlooked causes of depression and anxiety that you should consider:

1. Celiac disease or gluten intolerance.

About 1% of Americans have celiac disease, an autoimmune disorder caused by the body’s negative reaction to gluten, the protein found in wheat, barley and rye. And gluten intolerance — also called non-celiac gluten sensitivity — is estimated to impact six times as many Americans.

While we don’t yet understand the mechanism of gluten intolerance in the body, the impact can be very similar to that seen with celiac disease. While intestinal complaints are most common, research is showing that some people with these conditions may, in fact, present with anxiety and depression as the only symptoms.

You can test for celiac disease with a simple blood test. The only way to test for gluten intolerance is to go gluten-free for six weeks and watch for any improvement. (Before making any major dietary changes, make sure to consult your provider or a registered dietitian.)

2. Sleep apnea.

There are two types of sleep apnea. Obstructive sleep apnea is the more common form and occurs when the soft tissue in the back of the throat collapses, thereby blocking the airway during sleep. Central sleep apnea, although not as common, is a result of the brain forgetting to tell the body to breathe. Studies confirm the relationship between sleep apnea and depression.

If you get plenty of sleep but never feel quite rested, or you find yourself often nodding off, a first step you can take 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 provider.

3. Lyme disease.

Lyme and other tick-borne diseases are becoming increasingly prevalent. While the most common symptom is joint pain, these diseases can also be associated with depression and anxiety disorders (affective disorders).

This link between Lyme disease and neuropsychiatric disease was first documented in 1994 in the American Journal of Psychiatry and has been widely documented since, but the potential connection is frequently overlooked when diagnosing those with psychiatric illness. If you are suffering from chronic pain and a mental disorder, this diagnosis should be considered.

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4. Unhealthy diet.

A study published in PNAS (Proceedings of the National Academy of Sciences of the United States of America) confirmed that “…frequent fried food consumption is strongly associated with a higher risk of anxiety and depression.”

On the other hand, eating a diet high in omega-3 fatty acids (fish oils, walnuts, and flaxseed) and antioxidants (colorful fruits, berries, and greens including spinach, broccoli, and collards) can help provide the brain with the nutrients it needs to repair free radical damage and optimize function.

5. Thyroid disease.

Both an under-functioning thyroid (hypothyroidism) and an over-functioning thyroid (hyperthyroidism) can present as depression or anxiety — not to mention other symptoms like weight changes and exhaustion. If you suffer from depression or anxiety, you may wish to have your thyroid hormone levels checked to rule out any disorder.

6. Medications.

It’s also possible that regular medications may be causing or worsening your depression or anxiety. Beta-blockers used to treat high blood pressure are known to cause depression, and acne-fighting Accutane, birth control pills, and even statins all list depression as a possible side effect.

If you take medication regularly, I recommend talking with your provider about the chances that your medication is bringing you down or making you anxious.

7. Toxic mold exposure.

Exposure to certain indoor molds can result in a wide range of symptoms, including depression, ADHD, difficulty concentrating, fatigue, chronic sinus infections, and various pulmonary and neurologic issues. If you fear that you’ve been exposed to indoor molds, it’s critical that you speak with a physician who is familiar with mold toxicity disorder.

8. Coffee.

Several studies have demonstrated a link between coffee consumption and heightened anxiety. While most people can tolerate one to two cups of coffee per day without issue, if you are prone to anxiety, you may want to rethink your morning pick-me-up. Try cutting out coffee altogether for at least two months and observe whether or not your mental state changes as a result.

This article first appeared in Dr. Kaplan’s column on MindBodyGreen.com in September 2015. It was reviewed and updated in May 2023.

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

Additional Resources

Harding CF, Pytte CL, Page KG, Ryberg KJ, Normand E, Remigio GJ, DeStefano RA, Morris DB, Voronina J, Lopez A, Stalbow LA, Williams EP, Abreu N. Mold inhalation causes innate immune activation, neural, cognitive and emotional dysfunction. Brain Behav Immun. 2020 Jul;87:218-228. doi: 10.1016/j.bbi.2019.11.006. Epub 2019 Nov 18. PMID: 31751617; PMCID: PMC7231651.

Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The Safety of Ingested Caffeine: A Comprehensive Review. Front Psychiatry. 2017 May 26;8:80. doi: 10.3389/fpsyt.2017.00080. PMID: 28603504; PMCID: PMC5445139.

Alzheimer's dementia

Addressing the Fear of Cognitive Decline & How to Be Proactive

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Alzheimer’s disease, the most common form of dementia, is the sixth leading cause of death in the U.S. For most people, the subject of Alzheimer’s brings fear and trepidation. Why? Because the thought of deteriorating brain function and memory loss is frightening. Unfortunately, current medical treatments are inadequate, dealing only with its end result.

Alzheimer’s is characterized by the destruction of synapses in the neurons, the nerve cells in the brain, by amyloid plaques. In addition, “tangles” form in the cells leading to loss of brain function. This leads to progressive loss of memory and behavioral problems like aggression, hallucinations, and delusions, as well as deterioration of activities of daily living. This is heartbreaking for patients and their families. And, despite years of ongoing research, there are still many unanswered questions about what causes Alzheimer’s disease.

Let’s explore some of the known risks associated with dementia and learn how to lower those risks.

You may not have heard the term “type 3 diabetes” as another name for Alzheimer’s Dementia. Type 2 diabetes and prediabetes, also called insulin resistance, are both strongly linked to the development of Alzheimer’s dementia. This could actually be good news because it means this is a preventable risk factor.

Why has the term Type 3 diabetes been coined?  Let’s start by discussing sugar, which in large quantities is a poison. The body is not designed to handle more than 15-20 grams per day, yet a soda has at least 40 grams and the average American consumes 82 grams per day.

Excess sugar causes an outpouring of insulin from the pancreas and over time causes the cells in the body – including the brain – to become resistant to insulin. This leads to chronically elevated blood sugar which causes Advanced  Glycation Endproducts or AGES to be produced. These AGES then attack the eyes, kidneys, peripheral nerves, and the brain!

Other causes of dementia include:

  • Recurrent traumatic brain injury (concussions)
  • Infections like Lyme disease and syphilis
  • Excess alcohol and drugs
  • Prolonged general anesthesia
  • Sleep apnea
  • Heavy metals, such as lead in pollution and mercury in dental amalgams, and large fish, like tuna, swordfish, and shark increase the risk of dementia. In the 1800s the term “mad as a hatter” came about because hat makers were using a form of mercury to make fur hats and it destroyed brain cells.
  • Studies also show that living near major highways is a risk factor for Alzheimer’s.
  • Living or working in a water-damaged building leads to the growth of toxic mold, which poisons the nervous system.
  • There are several genes that predispose to Alzheimer’s such as the ApoE4. However, just because we have a gene does not mean it will be expressed. Every time we eat, exercise, sleep, meditate, communicate, create something, play, learn, and love, we are turning genes on and off.

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The good news is the brain can actually grow and change in a positive way, even as we get older.

Lifestyle strategies can promote neurogenesis (new brain cells) and neuroplasticity (changes in the brain and its pathways). These strategies involve a substance called BDNF or brain-derived neurotrophic factor, which promotes brain cell growth and connectivity as demonstrated on MRI scans. In fact, the hippocampus, which is involved in emotional memory, gets larger the more BDNF is available. A large part of the lifestyle strategy involves modifying the diet to lower unhealthful carbs and increase healthful fats thus lowering the risk of diabetes.

Be proactive in reducing your risk of dementia with these strategies:

  1. Reduce (non-vegetable) carbohydrate consumption.
    Sugars/artificial sweeteners and grains can cause inflammation of the lining of the digestive tract, or “leaky gut”. An inflamed gut causes an inflamed brain and reduces the size of the hippocampus. Functional testing looking at stool, urine, and breath can determine if your gut is leaky. Replace nutrients lost from a leaky gut or poor diets like B12, folate, B6, magnesium, and iron.
  2. Increase healthy fat consumption.
    Increase your omega-3 fat intake and reduce the consumption of damaging omega-6 fats (like processed vegetable oils) in order to balance your omega-3 to omega-6 ratio. Omega-3 from fish sources shows a lower risk of cognitive impairment.
  3. Add prebiotics & probiotics to your diet.
    Prebiotic fiber nurtures gut bacteria and the hippocampus. Probiotic supplementation, which enhances the healthy bacteria in the gut, decreases the inflammatory marker, C-reactive protein, increases the antioxidant  glutathione, and improves mental status as measured by the Mini Mental Status Exam
  4. Improve your sleep habits.
    Work on getting at least 7-8 hours of solid sleep. If sleep is poor, rule out sleep apnea. A 2020 study published in the journal Sleep confirms that people who have obstructive sleep apnea – or intermittent interruptions in breathing – in their middle ages are more likely to develop Alzheimer’s Disease. If you’re not sure if you have sleep apnea, but you find yourself exhausted during the day, take this short quiz as the first step towards diagnosis.
  5. Exercise!
    Physical activity produces biochemical changes, increasing BDNF, that strengthen and renew not only your body but also your brain – particularly the hippocampus, the area associated with memory and learning. This is especially important for carriers of the ApoE4 gene. A good exercise regimen includes aerobic and resistance training at least 3-4 times per week for 30-45 minutes.
  6. Try Niagen+ IV Therapy to boost NAD+ levels.
    Sirtuins, which are NAD+-dependent enzymes, have shown to benefit brain health by acting on amyloid plaques, repairing DNA, lowering inflammation, and promoting neuronal function, which in turn can prevent or delay the onset of mild cognitive decline. Click here to learn how Niagen+ IVs help boost NAD+ levels.
  7. Go Keto.
    The ketogenic diet. is linked to an increase in BNDF, which causes the hippocampus to get bigger (better memory). This involves cutting down on carbohydrates which reduces insulin resistance (diabetes) and increasing good fats like avocado, olive oil, MCT (medium-chain triglycerides found in coconut oil), and intermittent fasting 12-14 hours between dinner and breakfast so that the body breaks down fats and produces ketones. Note: The Ketogenic diet is not for everyone, ask your physician before starting any specialized diet.
  8. Eliminate toxins.
    Consider getting tested for heavy metal and toxic mold exposure and work with your doctor to eliminate them.
  9. Check your hormone levels.
    Balance hormones, such as thyroid, cortisol, sex hormones, and Vitamin D (which is actually a hormone).
  10. Find out whether you are insulin resistant.
    Get a HgA1C test and a fasting insulin test. Eliminating the risk of Type 2 diabetes (insulin resistance) can lower the risk of Alzheimer’s dementia (Type-3 Diabetes).
  11. Remember to take time to slow down, be mindful (meditation and yoga) spend time with loved ones, and take time to laugh and have fun. This is medicine for our minds.

Lisa Lilienfield, MD

BUILDING A BETTER BRAIN
Read more about our comprehensive services for patients who want to maintain brain health or who have been diagnosed with mild cognitive decline. 

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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.)

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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