OVER 60 MILLION AMERICANS SUFFER FROM SLEEP DISORDERS
There are two main categories of sleep disorders:
* Dysomnias which include difficulty falling asleep or maintaining sleep, or by excessive sleepiness during the day; insomnia; sleep apnea; narcolepsy; restless leg syndrome; periodic limb movements in sleep; and hypersomnia.
* Parasomnia which includes behavioral abnormalities that occur during sleep such as; sleepwalking; night terrors and REM behavior disorder.
Many believe these disorders often are related to nutritional or behavioral factors and may be remedied by addressing the various causes and symptoms underlying the conditions. Unfortunately many also resort to sleep-related aids. Americans alone spend approximately $16 Billion each year on sleep-related medical care. Often times this money is not well spent as all they do is address the symptom….no sleep…rather than getting to resolve the root cause of why there is no sleep. They also may cause more sleep disturbances then they eliminate.
Most people will find relief to their sleeping issues by taking steps to promote overall health: improving diet; reducing stress; balancing hormones; and detoxifying their body.
When adjusting diet to address sleep issues, pay attention to the following:
– adjust diet to rule out food intolerances
– decrease alcohol consumption
– avoid all forms of caffeine
– add a protein rich snack at bed-time
– eat more fruits, vegetables, and whole grains
When looking to add nutritional supplements, keep these in mind:
– Calcium when contained in food has a sedative affect on the body
– Magnesium can help induce sleep and is found in almonds, cashews, wheat bran and other food types
– B Vitamins have a sedative affect and can be found in walnuts, sunflower seeds, bananas and more
– Vitamin E is good for restless leg syndrome and you find it in leafy green veggies, avocados, nuts & seeds
Behavioral Treatments you should consider:
– Don’t look at the clock when you wake during the middle of the night. Focusing on how late it is and how many hours you have left to sleep can contribute to insomnia and anxiety.
_ Do not spend too much time trying to fall asleep. Get out of bed, out of the bedroom and engage in quiet relaxing activities such as reading, or listening to calming music. Go back to bed when you feel sleepy.
– Exercise in the late afternoon or early evening may increase the amount of deep sleep you get. Never exercise too close to bedtime as that will have the reverse affect of keeping you awake.
– Get sunlight every morning between the hours of 7:00 a.m. and 9:00 a.m. for at least 15 minutes. It is perhaps the most powerful signal to re-set your biological clock.
For more information on natural ways to treat your sleeping disorders click here.
Tune in to my radio show, Holistic Living w/Barb, next Saturday morning, 8:00 A.M. to 9:00 A.M. on 101.1 Roatan Radio the Bay Islands Buzz and we’ll be talking about Feng Shui, another natural way to help with your sleep as well as so much more.