: Sleep:

Studies by the National Sleep Foundation show that nearly two thirds of the people in America suffer from some form of sleep deprivation and that lack of restful sleep causes serious problems during the day…lack of concentration, making mistakes at work, driving drowsy, increased stress and many other serious health problems such as diabetes and cancer risk. Too much or too little sleep imbalances the immune system.

A German study in Psychosomatic Medicine had 19 people given hepatitis A vaccine followed by either normal sleep or staying awake all night and
the following evening. Hepatitis A antibody levels were about half normal in the sleep-deprived group, even though they slept normally after the first night.

"Sleep Enhances the Human Antibody Response to Hepatitis A Vaccination" Psychosomatic Medicine, vol. 65, no. 5, Sept./Oct. 2003, ncbi.nlm.hih.gov

The American Cancer Society's Cancer Prevention Study II analyzed the sleep habits of 1.1 million subjects. Six years later, data shows that sleeping eight hours
or more relates to "significantly increased mortality hazard." Sleeping more than 8 1/2 hours per night relates to 15 % increase in mortality. Other studies link greater amounts of sleep with depression. Optimal sleep is 6 1/2 to 7 1/2 hours. A 10 year study of sleep patterns of over 70,000 women finds sleeping 5 to 9 hours relates to 35 % less type 2 diabetes compared to higher or lower amounts of sleep.

"Mortality Associated With Sleep Duration and Insomnia" Archives of General Psychiatry, vol. 59, no. 2, February 2002, archpsyc.ama-assn.org

Sleep/wake (circadian) rhythm regularity relates to melatonin, a potent longevity hormone, antioxidant and cancer preventive. Suggestions:

• Decrease mental activity before sleep
• Prepare for the next day
• Take a hot bath (furo, sauna) before bed
• Set a relaxing mood with aromatherapy, cool color light, gentle music
• Use bed for sleep and sex
• Read in bed only if you need a safe sleeping pill
• No television set in the bedroom
• Move your bed if sleep is a problem
• Turn off all the lights, using a red nightlight or red flashlight if necessary

Considerations:	Remedies	Risk Factors
Diet	Alkaline diet: vegetables; whole foods; complex carbohydrates late in the day	Refined food, Caffeine (effects can last 20 hours): Coffee, Black or Green Tea, Chocolate, Cola; Alcohol; late dinners; high protein late in the day; check for food intolerances (Food-Tolerance)
Phytotherapy	Cannabis, Chamomile, Hops, Lemon Balm, Nutmeg, Passionflower, Peppermint, Saffron, Skullcap, Valerian	Tobacco
Lifestyle	Relaxation, stress reduction and management; lie on floor with calves up on a chair daily	Stress
Hormones	Melatonin, hGH and/or secretogogues	Adrenalin, Cortisol
Neurotransmitters	Rebuild neurotransmitter levels: consider: Mucuna pruriens (20% L-Dopa)	Neurotransmitter deficiency
Flower Essences	Rescue Remedy
Color & Light	Color Therapy: cool colors, especially Violet; full spectrum lighting; use red flashlight or nightlight if necessary	Artificial lighting
Classical Homeopathy
Complex Homeopathy	Calms Forte; Calms Nerve Tension & Sleeplessness Relief; Nerve Tonic
Essential Oils	Benzion (sedative, sleep, anxiety, grief & real life crisis), Bergamot (anxiet stress), Clarry Sage (sedative, difficulty switching off, night sweats), German Chamomile (sedative, pain, teething, colic, children), Holy Basil, Lavender (stress, anxiety, depression, pain), Neroli, Rose (depression, grief, PMS, menopause, insomnia, tension, stress), Sandalwood (sedative, inner peace, acceptance, depression, nerves, stress, emotions), Valerian, Ylang-Ylang Nightmares: Frankincence (sedative, sleep, anxiety, inner peace, acceptance), Lemon (uplifting, childhood nightmares: in combination with a sedative oil), Vetiver (relaxing tonic, pain, addiction, nerves)
Health	Biofield Analysis for balancing energy and building wellness	Depression, pain, snoring, sleep apnea, chronic allergies/sinusitis (AllerFree)
Schedule	Regular routine; pleasure reading, relaxation, meditation, prayer before sleep. Get up if not asleep after about 20 minutes: read standing up; do chores that have been put off.	Night shift or changing shifts: Shifts that change clockwise are easier to cope with than anti-clockwise shifts. Stimulating activities in the evening
Bedroom	Set and setting: clean and clear; cool pastel accents or neutral colors; relaxing classical or jazz music (60-80 beats per minute). Put feet up on a pillow.	TV, electronics, lights, work items, mental activities
Water	Microwater, Sango-coral: anti-oxidant water	Dehydration
Air	Cool temperature; fresh clean air (Oxozone)
Supplementation	Multi-vitamin/mineral
Exercise	Exercise: vigorous during day; slow and rhythmic in evening	Lack of exercise
Amino Acids & Peptides	Tryptophan or 5-HTP, Tyrosine, L-Cysteine, L-Lysine, pnt200™
Vitamins	Vitamins B3 (deficiency causes insomnia), B6, Folate, C
Minerals	Calcium, Magnesium, Selenium

Homeopathic Remedies:

Pulsatilla (Anemone patens) is for insomnia with repetitive thoughts and anxiety. Pulsatilla works well for people who are emotional and changeable.

Coffea (Coffea arabica): Though the caffeine in coffee from the coffee bush is generally thought of as a stimulant, in homeopathy, its properties are used in minute amounts to ease the way to sleep when excitement arises after hearing good or bad news.

Nux vomica (Strychnos nux-vomica) is useful for sleeplessness accompanying indigestion, over-indulgence or overwork. Derived from the strychnine-containing seeds of the tree, this effective hangover remedy counteracts sleeplessness due to caffeine, alcohol or drugs. (Ullman, D. A Guide to Homeopathic Medicine for Pharmacists: 17. Springville, Utah: Murdock Healthcare, 1993); (Cummings, S., Ullman, D., Everybody's Guide to Homeopathic Medicines: 250-51. New York: G.P. Putnam's Sons, 1991)

Botanical remedies:

In order of increasing potency:

Hops (Humulus lupulus) The flowers are most known for their sleep-inducing effect. This herb relaxes the smooth muscle, especially of the digestive tract. The plant has an overall bitter-tonic property, and it has antibacterial activity, which helps to reduce inflammation. Hops are helpful for upper digestive tract infections, which provoke gastric and duodenal ulcers. It is used with other herbs to treat irritable bowel syndrome, Crohn's disease and nervous stomach. This herb is estrogen promoting and therefore, is used in skin creams and lotions for its softening properties. Hops also tone the liver, and has a mild diuretic effect to increase urine flow. Other uses include high fever and delirium, toothache, earache, neuralgia, and pain.

Chamomile (Matricaria camomilla): Chamomile tea (flowers and leaves) can be sipped half an hour before going to bed especially for mild or transient insomnia. (Tyler, Varro E. The Honest Herbal: A Sensible Guide to the Use of Herbs and Related Remedies. 3d ed: 83-85. New York: Pharmaceutical Products Press, 1993) Its ability to relieve anxiety is attributed to chrysin, a flavonoid component. (de Stein, V.H., Wolfman, C., et al. Planta Med, 61: 213-6, 1995) Passionflower (Passiflora incarnatus), which also contains chrysin, has been observed to have a similar effect. (Wolfam, C., Viola, H., et al. Pharmacological Biochemical Behavior, 47: 1-4,1994) Note: Hay fever sufferers who sneeze from ragweed and its cousins the chrysanthemum and aster may also react similarly to chamomile.

Passion Flower (Passiflora incarnata) is a powerful relaxant for the nervous system used for anxiety, tension, insomnia, and for those coming off synthetic tranquilizers and sleeping pills. It can also help lower high blood pressure. In some countries it is used to treat children for hyperactivity, convulsions and hysteria. There is some evidence that Passion Flower is useful for eye irritations, inflamed eyes, dimness of vision, and eye tension.

Lavender (Lavendula): The essential oil of this popular flowering herb has been demonstrated to depress the central nervous system in a way comparable to hypnotics or tranquilizers. (Hardy, M. et al., Lancet, 346: 701, Sept 9, 1995) Most commonly used in cosmeceuticals and aromatherapeutic preparations, lavender oil can be applied topically to relax the muscles or its aroma may be inhaled for a calming effect. (The Review of Natural Products: 1-2. St. Louis, Mo.: Facts and Comparisons, June 1989) Lavender tea before bedtime is also useful. Note: Allergic contact dermatitis has been noted in some patients using lavender products externally.

Skullcap (Scutellaria) is a tonic for the nervous system used for nervousness, insomnia and withdrawal from drugs and alcohol. Skullcap helps induce inner calm and decrease negative mind chatter. Its bitter quality strengthens the digestive system.

Valerian Root (Valeriana officinalis): The roots and rhizomes of valerian are the best natural solution for insomnia for most people. Valerian root makes getting to sleep easier and increases deep sleep and dreaming. Research in Switzerland shows that 450 mg of valerian in an aqueous extract is the optimum dose as an insomnia treatment; higher doses cause grogginess without increasing effectiveness. (Leatherwood, P.D., Chauffard, F. Planta Med, 51: 144, 1985) A double-blind crossover study of 128 subjects found valerian root effective for improving sleep quality. (Leatherwood, P.D. Planta Med, 51: 144, 1985)

Approved by the German Federal Ministry of Health as a calming sleep aid and widely recommended for treating anxiety-related sleep problems, (Foster, Stephen. Valerian: 6 (Botanical Series No. 312). Austin, Texas: American Botanical Council, 1996) valerian is nontoxic. Past concerns about toxicity centered on reports that the valepotriates contained in the root were cytotoxic. (Bounthanh, C., et al. Planta Med, 41: 21, 1981) However, P.R. Bradley, writing in the British Herbal Compendium, explains that they are unable to cross the blood/brain barrier. They also disintegrate rapidly into nontoxic metabolites, (Bradley, P.R., ed., British Herbal Compendium: 1. Dorset, England: British Herbal Medicine Association) so there is little risk to the consumer, providing persons currently taking sedative drugs or antidepressants take valerian only under the supervision of a health care professional.Unlike prescription sedatives, valerian does not impair the ability to drive or operate heavy machinery; nor does it exaggerate the effects of alcohol. (Albrecht, M., Berger, W., et al. Zeits Allegmeinmen, 71: 1215-221, 1995)

Curiously, valerian can act as a delayed stimulant for some individuals, initially calming them down only to energize them by the wee hours, a problem for those people seeking a nighttime sleep remedy. Some professional herbalists suggest that taking fresh valerian root extract is less likely to cause such a reaction than extract from dried valerian.

Valerian does not cause a morning hangover, a side effect common to prescription sleep drugs in some people. A double-blind trial found that valerian extract (600 mg 30 minutes before bedtime for 28 days) is comparable in efficacy to oxazepam (Serax®), a commonly prescribed drug for insomnia.

In a separate double-blind trial, the same amount of valerian extract was found to improve subjective assessments of sleep quality and certain aspects of brain function during sleep. 300-600 mg of valerian root 4-5:1 concentrate is taken 30 minutes before bedtime. Alternately, 2 to 3 grams of the dried root in a capsule or 5 ml tincture can be taken 30 minutes before bedtime.

Lemon balm (Melissa officinalis) & Valerian: A double-blind trial shows a combination of 360 mg valerian and 240 mg lemon balm, a member of the mint family, taken before bed over a two-week period, is effective in improving quality of sleep. This combination works well for about one out of three people.

A small trial compared the effect of valerian root extract (320 mg at bedtime) and an extract of lemon balm (Melissa officinalis) with that of the sleeping drug triazolam (Halcion®). The effectiveness of the herbal combination was similar to that of Halcion, but only the Halcion group felt hung over and had trouble concentrating the next day.

California poppy (Eschscholtzia californica) has a long history of use as an insomnia treatment. Unlike its cousin, the Opium poppy, this flower does not contain the narcotic morphine, though its structure is similar. There have been few clinical studies of California poppy's effects, so an optimum dosage guideline has yet to be established. (Schafer, H.L., et al. Arzneim Forsch Drug Res, 45: 124-26, 1995)

Kava (Piper methysticum): A common beverage ingredient in Hawaii and Polynesia, awa or kava kava roots and rhizomes contain dihydropyrones that promote muscle relaxation and ease the way to sleep without sedation. (Holm, E., et al. Arzneimittelforschung, 41 (7): 673-83, 1991)

A 1996 double-blind controlled study of 58 patients found that 100 mg three times a day of kava extract standardized to 70 percent kava lactones resulted in a significant decrease in anxiety as measured with the Hamilton Anxiety and Clinical Global Inventory scales. (Lehmann, E. et al. Phytomed, 3: 113-9, 1996) Someone who is having problems sleeping due to anxiety or muscle tension (such as back spasm) may find kava useful.

Note: Alcohol intensifies kava's effects and therefore may cause sedation.
Kava is available as a tea, tincture or in capsule form. Minor skin irritation is an occasional side effect, and some users experience muscle weakness and visual disturbances until they discontinue use. (The Review of Natural Products: 1-2. St. Louis, Mo.: Facts and Comparisons, Nov. 1996) Avoid using kava if you have liver problems.

Amino Acids & Peptides:

pnt200™ is a natural-source bioactive milk peptide in capsule form, which acts as a sleep aid when taken before bedtime. Like a warm glass of milk, pnt200™ relieves stress and the symptoms of anxiety. pnt200™ is not a drug. It contains no additives, is not habit-forming and there are no side effects. Patent-protected and developed in France, it is backed by ten years of clinically proven research.

5-HTP is a precursor of serotonin, a neurotransmitter which helps regulate mood, appetite, inflammation and sleep. 5-HTP is not present in significant amounts in a typical diet. The human body manufactures 5-HTP from L-tryptophan, a natural amino acid found in many dietary proteins, especially turkey, which is why we sleep so well after that Thanksgiving feast. However, eating most foods containing L-tryptophan does not significantly increase 5-HTP levels. Supplemental 5-HTP is naturally derived from the seeds of the Griffonia simplicifolia, a West African medicinal herb.

Michael T. Murray, N.D., explains in his book Natural Alternatives to Prozac, that when serotonin levels are low, "the consequences...can be devastating, and include plunging moods, food cravings, ruined sleep, [severe] headaches and just plain exhaustion." Serotonin is synthesized in a two-step process where L-tryptophan is converted to 5-HTP, which is then converted to serotonin. 5-HTP works by increasing the actual amount of serotonin in the brain. By enhancing the supply of serotonin, 5-HTP plays a key role in nutritionally supporting healthy central nervous system function, such as sleep, appetite and mood patterns.

In a double-blind trial of people without insomnia, supplementation with 5-HTP (200 mg at 9:15 p.m. and 400 mg at 11:15 p.m.) increased rapid-eye-movement (REM) sleep, indicating enhanced deep sleep. In a preliminary trial of people with fibromyalgia, supplementing with 100 mg of 5-HTP three times a day also improved sleep quality.

Hormones:

Melatonin is a natural hormone made in the pineal gland, the third eye which Descartes calls "the seat of the soul." Melatonin is released at night to help induce sleep and regulate and synchronize the biological clock. Melatonin is also one of the most potent anti-oxidants and anti-aging compounds known.

Melatonin has proven effective as a supplement for short-term uses such as resetting the biological rhythms of shift workers and travelers as well as for treating occasional insomnia. (Klepacki, L. American Druggist: 44-45, Sept. 1996) To combat jet lag, experts suggest using melatonin to reset the body clock en route. After takeoff, set your watch to the destination time. When the watch indicates it's two hours before normal bedtime, take 1.5 mg of melatonin, and if possible, sleep on the plane. Taking melatonin before bed for the first day or two after arrival can help adjust the body clock further.

As we age, this gland produces less than the normal 0.3 mg/day, according to Richard Wurtman, M.D., professor of neuroscience at Massachusetts Institute of Technology (MIT) in Cambridge, Mass. This may explain why elderly people more often have difficulty sleeping and why melatonin supplements improve sleep in the elderly.

Middle-aged adults (average age, 54 years) with insomnia also have lower melatonin levels, compared with people of the same age without insomnia. There is not much research yet on the use of melatonin for sleep problems in middle-age.

Double-blind trials have shown that melatonin facilitates sleep in young adults without insomnia, but not in young people who suffer from insomnia.

One trial found that children with sleep disturbances stemming from school phobia had improved sleep after taking 1 mg of melatonin per night for one week, then 5 mg per night for one week, then 10 mg per night for a third week.

The results of one double-blind trial also indicate that a controlled release melatonin supplement providing 2 mg per day improves sleep quality in people with schizophrenia.

Normally, the body makes melatonin for several hours per night an effect best duplicated with controlled-release supplements. Trials using time-release melatonin for insomnia have reported good results. Many doctors suggest taking 0.5 to 3 mg of melatonin up to one and a half to two hours before bedtime. However, because melatonin is a potent hormone, the long-term effects of which are unknown, it should be taken only with the supervision of a doctor.

Many melatonin supplements have dosages of 3 mg or more: at least 10 times the amount that occurs naturally in the body. Start well below that amount: 0.5 to 1.5 mg maximum, which may require cutting the tablet into pieces. Larger doses and long-term use may exacerbate depression. (Pray, S.W. U.S. Pharmacist: 18-19, July 1996)

Note: Melatonin is not generally appropriate for children younger than age 12, whose bodies typically produce enough of this hormone. A cup of chamomile tea is an ideal sleep aid for many children.

hGH and/or secretogogues, when taken at night before bed, promote restorative sleep and the proper production of essential growth hormones. Growth hormones are essential substances produced in the body that help repair and maintain muscle tissue, and support proper body function. Deficiencies in growth hormones may result in fatigue, impaired cognition, muscle weakness, and emotional imbalance.

Sleep Issues:

Snoring

Snoring is often a precursor of serious upper airway disorders such as Obstructive Sleep Apnea (O.S.A.) and heart disease. OSA sufferers never get a good sleep because repeated arousal deprives them of deep REM stage sleep leading to chronic exhaustion and cardiovascular stress. Long term, O.S.A. is associated with greater risk of hypertension and cardiovascular diseases. The National Commission on Sleep Disorders Research estimates that 38,000 cardiovascular deaths are due to sleep apnea each year. Among adults, 24% of men and 9% of women are thought to have some degree of O.S.A.

Sleep Angel is a lightweight device that supports your jaw comfortably while you sleep, so it helps keep your mouth closed while you’re sleeping. Sleep Angel actually helps retrain the skin and tissue posture in your mouth and throat, helping them return to the size and shape they once were. With continued use, Sleep Angel can help you help you stop snoring and get better sleep. Sleep Angel is comfortable to wear and comes in three sizes to fit anyone in the family.

Nasal Strips are drug-free and made with ultra-comfortable Flex-Fabric. They fit comfortably over the bridge of the nose to gently open nasal passages. Once applied, the Nasal Strips instantly reduce airflow resistance and improve nasal breathing. UniqueLife Nasal Strips may reduce or eliminate snoring that is nasal in origin.

Sleep-Apnea

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Babies

Bedtime is a time for switching gears. Suggestions:

• Schedule a regular bedtime
• Plan the sequence of events
• Announce bedtime 30 & 10 minutes prior
• Get parasympathetic: comfortable and relaxed, but avoid use of a bottle in bed, especially with milk or juice
• Read a favorite book
• Turn the lights down off
• Warm bath
• Listen to soothing music

• Sing a favorite song
• Gentle massage
• Consistent daily bedtime prayers
• Stay present, attentive and flexible. Remember: your rules are made for the benefit of your family. You can change them when it is most appropriate.
• Keep sacred

Baby-Cry-No-More patented gently oscillating cradle.

Slumber Sounds CD plays three tracks at the same time:

1. mother's heartbeat sound, the best baby pacifier, makes your baby feel safe
2. traditional tunes: "Twinkle, Twinkle, Little Star" and others, comforts with familiar, beloved nursery melodies
3. background music: masks outside sounds, produces drowsiness.