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 –>>
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 industrywith 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.
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*.
Do you have a regular bedtime?
Do you get up at the same time every day?
Do you sleep the entire night through?
Do you have a way to downshift or release stress from your day?
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 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.
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
In our pursuit of optimal health, we often concentrate on diet and exercise, sometimes overlooking a critical aspect: sleep. The connection between sleep and good health is profound, influencing various facets of our well-being that go beyond just feeling rested.
At the heart of this connection is the fundamental role sleep plays in regulating our body’s functions and supporting the day to day activities that our body carries out. Adequate sleep isn’t merely about feeling refreshed, it’s a cornerstone of good health.
Here are six benefits of getting good quality sleep
1) Heart health
Sleep plays a pivotal role in our cardiovascular and metabolic health. Consistently getting a good night’s sleep of at least seven hours can help regulate our blood pressure and reduce the risk of heart disease and stroke. In fact, studies have shown that sleep deprivation is associated with an increased risk of hypertension, coronary heart disease and diabetes. So sleep has an outsized impact on our heart.
2) Enhanced mental health
Quality sleep is closely linked to mental wellness. It contributes to cognitive function, memory consolidation, and emotional stability. Additionally, the link between sleep and mental health is bi-directional. This means that experiencing conditions such as anxiety and depression can affect our sleep. Sleep can impact our mental health and mental health can impact our sleep.
3) Immune system support
The process of sleep gives the immune system a chance to strengthen, repair and rejuvenate itself. During sleep, the immune system releases proteins known as cytokines, which increase during periods of infection, inflammation, or stress. Sleep deprivation can lower the production of these cytokines and reduce the number of infection-fighting antibodies and cells.
4) Weight management
The relationship between sleep and weight is intricate. It is governed by hormones that regulate hunger and satiety -the feeling of being full. It is also tied to our metabolism and insulin levels.. When the link between these factors is disrupted, it can result in unforeseen weight gain. Inadequate sleep acts like a disruptor and it can lead to increased appetite and weight gain over time.
5) Removal of waste products from the brain
Researchers believe that sleep may promote the removal of waste products or toxins from brain cells—something that appears to occur less efficiently when the brain is awake. Essentially, sleep helps to flush out toxins in the brain that build up during waking hours.
6) Cellular restoration
Sleep is a crucial time for the body to repair tissues, restore energy, and release growth factors essential for growth and development.
Sleep is an extremely complicated process that even scientists do not fully understand. But when you consider that we spend about one third of our life sleeping, the process of sleep takes on even greater importance. Therefore, understanding the significance of quality sleep in overall good health is vital.
How much sleep should you get
The question of how much sleep to get each night is both easy and hard to answer. Different people require differing amounts of sleep to stay healthy so exact sleep time needs vary from person to person. Officially, the Centers for Disease Control (CDC) recommends that most adults get between 7 and 9 hours of sleep per night. But when it comes to how much sleep you personally need, listening to your body is incredibly important. Consider how you feel when you wake up – are you refreshed or still tired? The goal is to wake up from sleep feeling alert, energetic and not fatigued. That would be considered as having a good night of quality sleep.
Strategies for better quality sleep
For the reasons listed above, good sleep plays a key role in our health. Conversely, insufficient sleep and untreated sleep disorders can be detrimental to it. When thinking about good sleep hygiene and strategies for better sleep, remember to:
Prioritize sleep: Make a conscious effort to get 7-9 hours of quality sleep each night. Create a relaxing bedtime routine, limit screen time before bed, and ensure your sleeping environment is comfortable and conducive to rest.
Establish a sleep schedule: Consistency is key. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, promoting better sleep quality.
Environment matters: Make sure your bedroom is quiet, dark and at a comfortable temperature. The idea is to make your space for sleep a warm, welcoming and relaxing one.
Get your exercise done earlier on in the day: Engage in regular physical activity but try to complete your workout at least a few hours before bedtime. Exercise can contribute to better sleep but intense workouts too close to bedtime may have the opposite effect.
Limit screen-time: Studies confirm that screen time in the evening can disrupt your natural sleep-wake cycle. At least one hour before going to bed, unplug from all of your gadgets and consider removing electronic devices, such as tablets, computers, and smartphones, from the bedroom altogether.
Watch what – and when – you eat: Eating close to bedtime not only affects digestion and sleep quality but it can also lead to other health problems like GERD. Avoid eating meals or excessive drink (including alcohol) after 7 p.m. and avoid drinking caffeinated beverages after noon.
A lot of good things happen in our brains while we sleep: learning and memories are consolidated, waste is removed and the immune system works to restore and repair cellular damage. So remember to ask for help if you’re having difficulty falling asleep or staying asleep – a good night’s sleep is worth investing in.
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
Uncover the complexities of inflammation in this informative episode of Wild Health Podcast featuring Dr. Mike Stone and special guest Dr. Gary Kaplan, DO.
In this episode, “Living an Anti-Inflammatory Lifestyle”, you’ll learn about:
practical interventions aimed at combating inflammation.
effective lifestyle adjustments and avenues for testing.
the role of narcolepsy, sleep apnea, and the role of meditation in sleep quality – and how they are all linked to inflammation.
the connection between nutrition and inflammation and actionable steps to identify inflammation-inducing foods
how supplementation can address inflammation head-on.
the profound influence of inflammation on brain function.
inflammations impact on the mind.
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
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. When morning comes, however, 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:
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.
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.
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:
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.
An accelerated diagnosis. The sooner we have your data the sooner we can devise a treatment plan to improve your sleep.
Less travel. Patients do not need to come into our office to pick up or return their equipment.
A safe, hygienic product. Using a fully disposable product cuts down on the concern of spreading infection. No cleaning, sanitizing, or reusing of equipment.
The key to longevity and optimal health is a healthy immune system. If our immune system is not in the optimal shape we are at risk for infections, autoimmune diseases, and even cancers. There are simple steps to take every day to keep your immune system healthy so that it can keep aggressors at bay. Read on to find out more.
1 – Sleep
Everyone knows that you need 7-8 hours of good quality sleep at night, but why? Your brain is the most metabolically active organ in the body. All that activity generates a lot of cellular waste products that need to be removed to keep our brains in optimal health. The glymphatic system is the brain’s specialized waste disposal system and it is most active during slow wave sleep at night. A healthy brain is essential for a healthy immune system.
Three quick hacks:
Keep a regular bedtime and waking time. Varying your bedtime impairs the normal restorative cycle of the brain and actually increases inflammation.
1-3 mg of melatonin at night can improve sleep and help reduce brain inflammation.
Eat a lighter meal at dinner time and do not eat anything for 3 hours before bedtime, this allows the brain to optimally regenerate itself.
2 – Intermittent Fasting
Chronic or intermittent food restriction has a profound life-enhancing effect on the health of your brain and immune system. Unless there are medical reasons for not doing intermittent fasting doing a 1 or two day water-only fast a week or compressing your eating time to 6-8 hours a day while of course eating a healthy diet can help protect you from a number of neuroinflammatory diseases including Alzheimer’s and Parkinson’s disease.
3 – Keep Your Mitochondria Happy and Healthy
The mitochondria are the powerhouses of the cell and are also essential for a healthy immune system. Exercise, proper sleep and nutrition are again essential. A nutritional hack is NAD. NAD is essential for optimal energy and metabolism. There are several NAD supplements on the market but NAD is also available as an IV supplement in some centers. As we age or burn the candle at both ends we deplete NAD and keeping our NAD tank full is essential to healthy aging and optimal health.
Emotional traumas and stress injure the immune system. Unaddressed childhood emotional traumas, PTSD weakens the immune system and make you more susceptible to autoimmune diseases, chronic pain, cardiovascular disease and a host of other life diminishing and life-shortening diseases. Don’t just live with it, get help. Seeing a therapist who specializes in the treatment of trauma is important. Techniques such as EMDR and medications such as ketamine can help.
5 – A Defensive Lifestyle
Our environment is literally killing us. Air and water pollution. Lead in our water systems Mercury in our fish. Pesticides and herbicides in our food. Water damage to buildings results in mold growth in the walls that produce toxins that can cause brain and immune damage when breathed. Removing yourself from a toxic building is the first step. Regular detox with saunas, taking activated charcoal and chlorella periodically can help but you need to be careful because these can also interfere with the absorption of medications and other supplements. Testing the indoor air for mold toxins with an ERMI kit that can be ordered online and of course eating clean is a great start. There are tests available to help you understand your toxic burden. Some can be ordered online but working with a physician who specializes in functional medicine can also get you on the right path.
Now is the time to cultivate healthy living strategies like improving your diet, getting better sleep, losing weight, quitting smoking or vaping, cutting back on alcohol, or starting a regular exercise routine. Any of these changes will make a positive impact on your health, but sometimes the anxiety of making them can get in the way of getting started. If you need help setting and reaching any of your health goals, here are some ways we can help.
IV Therapy
Long-term vitamin and mineral deficiencies can wreak havoc on anyone’s health, not just the chronically ill (yes, that means you too!). IV Therapy is a highly effective way to deliver vital nutrients to the body whether you are looking to improve or maintain your health.
By restoring optimum levels of key nutrients, like Vitamin C (Modified Myers Cocktail), magnesium, glutathione, or NAD +, our IV patients see benefits that include an increase in energy, a decrease in stress, and improvements in mental focus and clarity. And unlike oral supplements, IV solutions are infused directly into the bloodstream and available for immediate use by your body.
IV Therapy is a natural and effective way to keep your immune system strong, keep your body hydrated, and minimize the negative health effects that come with life’s stressors.
Your body mirrors your diet. So, when you feel pain, fatigue, and anxiety, your body is trying to tell you something.
What we know is that chronic inflammation contributes to several pain conditions, as well as depression and other mental health disorders and that cutting out inflammatory foods can make a big difference. But we are not always successful in making those changes.
Professional nutritional counseling is a great way to tackle your personal health goals. Using the latest scientific research, years of clinical experience, and problem-solving skills, our providers can offer you help for every health concern, whether it’s managing an illness, reducing aches and pains, losing weight, or increasing energy and overall wellness.
Chronic sleep deprivation can impair the body’s immune system, physical reflexes, emotional stability, and cognitive functions. Severe sleep deprivation can result in weight gain, an increase in muscle and nerve pain, and even depression.
Acupuncture has been used to treat sleep disorders for thousands of years. Research supports acupuncture’s ability to calm the nervous system, increase melatonin levels, and increase periods of deep sleep (REM) to help restore healthy sleep patterns.
If you’re not sure where to begin, a Functional Medicine (FM) assessment is a great place to start. Using a systematic approach, we’ll take a close look at 6 major areas of health, including the immune system, to identify areas of imbalance or deficiencies that may be limiting your overall health or contributing to disease. Once identified, you and your doctor are ready to set goals and create a roadmap to achieve them. Because of its whole-health approach, an FM assessment and its recommendations can help prevent illness while optimizing your current state of health.
There is a lot you can do to keep your immune system strong. To make an appointment for any of the services listed above, or for more information, call 703-532-4892, ext. 2.
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
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
Life’s demands before COVID-19, like keeping up with work, relationships, health, and finances, were already enough to negatively impact sleep for millions. Today, we are learning to deal with new stresses including how to live in isolation, along with the constant worry and uncertainty of the future. Despite our best efforts to remain focused on the mundane and simple pleasures of life – if for nothing else but to keep our sanity – our thoughts are diverted by fears. Getting to sleep and staying asleep seems impossible.
But preventing and recovering from the COVID-19 virus requires our immune system to be as strong as possible. Sleep is a crucial factor that cannot be overlooked.
If you are having trouble sleeping, here are some actionable steps that may help you wind down and get a good night’s rest.
1. Stick with a routine.
Although our lives turned upside down in just a matter of days, keeping a routine, particularly a nighttime routine, is important to regulate your body’s internal clock. Aim for a bedtime that will allow 7-9 hours of sleep each night.
2. Turn it off.
We all want to stay informed about the COVID-19 pandemic, but a continuous barrage of negative news can have a profound effect on sleep, mental health, and immune system. Avoid watching the news before turning in for the night.
3. Avoid caffeinated beverages after 3 pm.
4. Get regular physical exercise.
Regular exercise will help tire you out and reduce stress levels. If you can safely exercise outside while keeping within today’s social distancing guidelines set by the CDC, try to do so every day. If that’s not possible, look to the web for home workout appropriate to your fitness level.
We hope the tips above will make a difference in your sleep routine. We are all going through the hardest of times, but remember, you are not alone. Most importantly, please call your healthcare provider right away if you feel overwhelmed and are in need of help.
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.)
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.
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
Plan your daily schedule to allow seven to nine hours for sleeping every night.
Keep a consistent sleep pattern, even on weekends.
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.
After 3 p.m., drink only non-caffeinated beverages.
Take B-vitamins and ginseng in the morning, not before bedtime.
Get regular physical exercise (three to four times a week).
Avoid drinking alcohol near bedtime (although alcohol may cause drowsiness initially, alcohol inhibits sleep continuation).
Make sure sleeping conditions are comfortable (proper temperature and darkness).
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.