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A Good Night’s Sleep: Not Just a Dream Anthony Ortiz, RPH, CCN - Owner, Pharmacist & Certified Clinical Nutritionist - - Atlas Drug and Nutrition - (201) 869-5990 Atlasdrugandnutrition.com

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Page 1: A Good Night’s Sleep: Not Just a Dream - Atlas Drug and ...atlasdrugandnutrition.com/wp-content/uploads/2015/12/Good-sleep.pdfA Good Night’s Sleep: Not Just a Dream Anthony Ortiz,

A Good Night’s Sleep:

Not Just a Dream

Anthony Ortiz, RPH, CCN

- Owner, Pharmacist & Certified Clinical Nutritionist -

- Atlas Drug and Nutrition -

(201) 869-5990Atlasdrugandnutrition.com

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CHAPTER

1

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It’s Miserable

• You fall asleep exhausted, but awake even more so.

• After sleeping only 2 or 3 hours, you are wide awake.

• You aren’t sure whether you’re sleeping badly, but you’re always

tired.

• You need four cups of coffee to get going in the morning.

• You take prescription sleeping pills, but they aren’t working well.

How long has this been going on? Months? Years?

You’re exhausted, moody, and have low productivity.

“It’s never going to change…”

Conventional methods have brought you here, and you still never

feel truly rested. You may have tried:

• Warm milk

• Prescription sleeping pills

• Melatonin

• Light-blocking window shades

• White noise machines

• New bedding

- Stop right there! -

We know how frustrating it can be, but no matter what you’ve

tried, there are almost certainly more options available to you.

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CHAPTER

2

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It’s time to sleep. You settle into bed and turn out the lamp. The

pillow is soft; the blankets are warm. Your body relaxes, but your

mind will just not shut down.

You may expect the effects of stress to melt away as you lie there,

waiting for sleep to take over your body. The simple fact is, our

minds and bodies often hang on to stress and refuse to shut down

because of it.

There are several things you can add to your bedtime routine that

may help your body de-stress. Try one or two of the following:

• A warm bath before bed

• A massage

• Drinking a small cup of warm tea

• Writing in a journal

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If you want to unplug your mind, unplug your electronics too.

Leave them charging in another room, or better yet, power them

down completely. Instead of checking social media before

bedtime, read a book or write in your journal to wind down.

As if you needed another reason to quit, studies show that sleep

issues are much more common among smokers. Keep in mind that

nicotine is a stimulant, and will make it harder for you to fall asleep.

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Did you know that as many as 15 million Americans have food

allergies? If you eat a meal before bed and find your heart racing

or digestive disturbances occurring, food allergies may be the

culprit. Eight common foods are responsible for causing 90% of

allergic reactions. They are:

• Peanuts

• Wheat

• Soy

• Dairy

• Eggs

• Tree Nuts

• Soy

• Fish

Sometimes it helps to isolate potential allergens and see whether

your symptoms improve. If this doesn’t work for you though, and

you need help identifying food allergies, you may find a detox

program to be very beneficial.

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Delicious, eye-opening coffee … many of us absolutely love that

cup of java in the morning … and mid-morning … and mid-

afternoon. An after-dinner cup sounds heavenly.

Sound familiar? You have likely created a cycle that will be

difficult to break. When you constantly stimulate your body with

caffeine, it becomes difficult to fall asleep. When your alarm goes

off, all you can think of is a cup to wake your mind up… and the

cycle continues.

If you drink any kind of caffeine and have trouble sleeping, try

cutting back to one serving, and drink it in the morning. Do not

drink caffeine after 2 PM, as it could be circulating in your system

many hours later, keeping your eyes wide open.

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CHAPTER

3

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If you don't eat enough in the evening, you may wake up during

the night. When your blood sugar levels drop, your body attempts

to break down glucose in your liver by releasing the hormone

cortisol. If it's unable to do this successfully you will likely wake up

in a panic, unable to fall back asleep.

If this has been a problem, the best thing to do is eat a small

snack right before bed. Not just any snack will suffice; the ideal

snack will include a complex carbohydrate and a healthy fat. For

example, try a multigrain cracker with almond butter.

This combination will keep your blood sugar levels healthy during

the night. If your blood sugar handling is very poor, the problem

may continue. In this case, you may need to eat a little something

in the middle of the night. Making dietary adjustments during the

day may also help. You may also find that a professional

consultation with a nutrition specialist to be helpful.

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Both genders can suffer from a loss of sleep caused by hormonal

imbalances. Thyroid, testosterone, cortisol, and growth hormone

imbalances can all cause a person to wake at night.

For women, estrogen and progesterone levels can cause sleep

disturbances. For many, this happens as they approach

menopause and their hormones begin to fluctuate drastically.

There is good news if hormones are causing you to wake up at

night; reliable tests can detect imbalances in these hormone

levels, revealing troublesome imbalances. If tests reveal a

problem, treatments are available.

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Another cause for waking at night involves neurotransmitters.

These chemicals in the body are responsible for many things,

including regulating sleep. Two neurotransmitters in particular

keep your sleep patterns healthy. These are serotonin and

norepinephrine.

Your body secretes serotonin during slow wave sleep (SWS), and

norepinephrine is responsible for REM sleep, your deepest form of

sleep.

Several factors cause neurotransmitters imbalance, including diet,

genetics, toxins, and chronic stress.

A simple test can determine your levels of sleep-associated

neurotransmitters. Happily, if low levels are detected, there is

much you can do to correct the balance.

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Drinking too much of any liquid can cause you to wake from sleep.

The bladder’s signals can’t be ignored!

Alcohol particularly has negative effects on sleep patterns. It may

seem quite sedating at first, but alcohol is known to disrupt REM

sleep. Those who drink even a moderate amount of alcohol within

an hour before bedtime often awake suddenly from dreams,

feeling disoriented and unable to return to sleep.

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Eating a large meal before bed signals the digestive system to kick

into gear, which has a waking effect on the body.

This sleep disruption may occur up to two to three hours after

eating. Try to have dinner at least three hours before bedtime for a

better night of sleep.

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CHAPTER

4

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Restless Leg Syndrome (RLS) affects up to 7% of the US

population. It is characterized by a tingling, pulling, or creeping

sensation in the lower extremities, and tends to affect people

at night, just when they are ready to rest. Many of those

affected by RLS say that they feel a continual need to move

their legs, finding it’s the only way to relieve the discomfort.

It’s easy to see how this condition interferes with quality sleep

for a sufferers and their partners.

A magnesium supplement can often bring relief from the

symptoms of RLS. A dose of 200-300mg 30 minutes before

bedtime can be effective. Homeopathic remedies such as

Spasm-Pain can also be helpful.

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Sleep apnea is a serious disorder that occurs when a person's

breathing is interrupted during sleep, usually by a tightening or

collapsing airway.

Without consistent breathing, you cannot achieve the all-important

restorative deep sleep you need. If left untreated for a long time,

sleep apnea can contribute to cardio-vascular disease, diabetes,

depression, and high blood pressure.

Treatments are available for sleep apnea, and are highly effective.

CPAP machines use air pressure to maintain an open airway in the

patient, resulting in a healthy supply of oxygen and a good night’s

sleep.

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CHAPTER

5

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In certain cases of insomnia, an OTC sleep aid may be of some

benefit in the short term. Keep in mind that these medicines often

contain an antihistamine and acetaminophen. If you have liver

problems or narrow angle glaucoma, OTC sleep aids may not be

right for you at all.

Over-the-counter sleep aids will likely lose effectiveness quickly,

so it is important to follow up with a consultation with a

professional about your sleep issues.

If you find that day after day you are exhausted, even though you

have slept a sufficient amount the night before, it is a cause for

concern. Sleep apnea affects oxygen supply to the brain, and this

in turn causes the brain to continually shut down REM sleep,

leaving the sufferer feeling ragged and fatigued for seemingly no

reason.

If you suspect that you may have sleep apnea, follow up with a

professional as soon as possible. Left untreated, sleep apnea can

contribute to many physical complications, including cardio-

vascular disease, diabetes, depression, and high blood pressure.

Should I try an over-the-counter sleep aid?

Could I have sleep apnea? Is it serious?

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Prepare your sleeping area for a great night of sleep! First, remove

all light sources from the room. Use heavy blinds over windows if

there are streetlights to contend with. Remove night lights and

cover the face of glowing clocks (or try a sleep mask), since these

can emit enough light to disrupt sleep.

Keep all electronics out of your bedroom. Leave them somewhere

else to charge, or better still, turn them off at night.

Think about your bed. Is it truly comfortable? If not, a foam or

down-filled mattress topper can work wonders for comfort and a

good night of sleep. What about your pillow? Does it support your

head and neck well? A new pillow may be in order as well.

Is there anything I can do on my own to get

a better night of sleep?

My husband (or wife) snores a lot! Can

anything really help?

Snoring may be caused by several factors. Sometimes losing

a bit of weight can alleviate the extra bulk in the airway, which

often lessens snoring. If sinus issues are to blame, try

adhesive nose strips. Food allergies may be the culprit in

excessive phlegm at night, which can cause snoring.

It is of note that excessive snoring is a strong indicator of

sleep apnea. If your mate is feeling fatigue during the day

and snores regularly at night, a medical checkup is in order.

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I’d like to wean myself off prescription

sleeping pills. What natural supplements

can help me ease the transition?

There are many options available to you if you want to try

natural alternatives. Here is a partial list.

• Valerian: This herb acts as a sedative and can relax the

nervous system. Many find this herb helpful in tapering off

their prescription sleeping pills. Do not mix with other

sedating drugs, such as benzodiazapines.

• Lemon Balm: This is a mildly sedating herb with calming

properties. Lemon balm can be helpful in relieving insomnia,

anxiety, and digestive issues. You can mix lemon balm with

other sedating herbs.

• Passion flower: If you tend to wake in the middle of the

night, passion flower may work wonders. Start with 30 drops

of tincture and work up to 60 if necessary. Passion flower is

sedating, so do not mix it with anti-anxiety medications.

• Chamomile: A gentle sleep aid, chamomile may be useful in

conjunction with the other herbs listed above. Try chamomile

tea right before bed; it can be quite calming. Use with caution

if you are allergic to ragweed.

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CHAPTER

6

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“Getting to the root cause of insomnia is the most important thing.

Insomnia can be caused by many things, including hormone or

neurotransmitter imbalance, sleep apnea, stress, food intolerance,

alcohol, sugar, caffeine, or stimulants. If you get a proper

evaluation, much can be done to treat insomnia.

Stress management techniques, hormone replacement, and

neurotransmitter supplements can all be helpful. It also can help to

keep a journal of your to-do list and the troubles on your mind; it can

help you to relax knowing that you wrote down what you need to do.

Above all, get an evaluation so you can get a deep, restful sleep.”

Lorraine Maita, MD.

51 JFK Parkway, Short Hills, NJ 07078

(973) 218-1199

HowtoLiveYounger.com

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“Insomnia is a complex symptom that can come from multi-faceted

sources. One must understand the body's physiology to have insight

on possible causes of insomnia. It is directly connected to the body's

circadian rhythm, which can be altered by physical and mental

perceptions. I first address this condition by taking a thorough history

from my patients.

Among treatments that have been successful are replacing the

hormone melatonin, adding back core hormones, or having my

patients engage in Mindful Based Stress Reduction (MBSR)

practice.

It is very important to identify and treat the cause of insomnia, thereby

resolving the condition completely, since insomnia may be responsible

for a very poor quality of life and has far-reaching consequences.”

Anita Nischal, PhD-IMD

200 Perrine Road, Suite 204

Old Bridge, NJ 08857

Phone: (732) 707-3545

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Sleeping is the body's mechanism to restore, rebuild and

rejuvenate systems that are “on-mode" during wake times.

Sleeping is the brain’s time to reboot, and like a computer,

the brain needs to reorganize all your files so they can be

accessible when you need them. Memory and focus are

improved after a good night sleep.

Hormones are directly influenced by sleep. Ask any

menopausal woman.

In addition, poor sleep affects stress hormones like cortisol

and can be contribute to weight gain or an inability to lose

weight.

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It’s Time

To Be Rested!

We are so happy you’ve taken this step towards

getting the rest you so badly need.

If you’d like some advice tailored to your

unique needs and challenges, please schedule

your free consultation now.

If we can answer any questions you have, please do not

hesitate to ask. Send them to

[email protected] or call (201) 869-5990.

Let’s Talk

(201) 869-5990Atlasdrugandnutrition.com