The Lilac Naturopathic Clinic
Progressive Health Care Through Traditional Medicine
Sleep Disorders: Are you dreaming of sleep?
By Dr. Ivan Harris-Janz, B.Sc., N.D.
Restless Legs Syndrome:
Restless legs syndrome is a disorder resulting in uncomfortable sensations of tingling, prickling, and crawling in the legs and feet that can only be relieved by moving them about. It has been identified as an extremely common sleep disorder, affecting millions of people, particularly the elderly, and has been associated with anemia, pregnancy and diabetes. Restless legs syndrome leads to insomnia and constant movement of the legs throughout the day.
Narcolepsy:
Narcolepsy is characterized by frequent “sleep attacks” occurring at various times during the day, despite adequately sleeping at night, and lasting from several seconds to more than half an hour. It affects over a quarter million people and may result in loss of muscle control during emotional situations, a disruption of sleep at night, hallucinations and even temporary paralysis upon waking. These symptoms indicate that it is a disorder of the regulation of the sleep cycle, with aspects of REM sleep occurring while awake. It typically occurs during adolescence and is commonly associated with hereditary factors, but may also occur due to head trauma or neurological disease.
So how can you improve and increase the amount of sleep you get each night?
Lifestyle:
Healthy sleep habits have been found to be essential for treating insomnia. Some basic lifestyle changes one can make to address sleep difficulties are:
- Exercise regularly to help reduce stress, release tension and increase the ability to fall asleep and remain asleep. Focus on exercising in the morning or early afternoon and avoid exercising in the evening, as it can be too much stimulation before bed time.
- Maintain a sleep diary to help identify triggers, habits, and factors that may work for or against a restful sleep.
- Avoid caffeine, alcohol and nicotine which act as stimulants or interrupters and make falling asleep more difficult, especially 4-6 hours within bed time.
- Get exposure to the sun on a regular basis, up to half an hour a day, preferably late afternoon sun, which stimulates the release of melatonin and helps in the regulation of the circadian rhythm.
- Perform stress reduction activities such as meditation, guided relaxations or yoga, which help to reduce anxiety and worries that interfere with sleep.
- Maintain a consistent sleep schedule by following a daily waking and retiring practice.
- Avoid engaging in stressful and stimulating activities before bed particularly television watching.
- Establish the bedroom as a place of rest and intimacy and exclude activities such as reading, watching television and working.
- Take hot baths about 2 hours before bed to help relax. Hot baths also affect body temperature and regulation resulting in a temperature conducive to falling asleep.
- Ensure that your bedroom environment is quiet, dark, cool, and has good air circulation.
- When unable to fall asleep do not lie in bed or look at the clock. Instead, leave your bedroom and perform something relaxing, such as meditation, breathing exercises, or guided imagery.
- Avoid taking naps, especially in the evening or for longer than 1 hour.
- Avoid eating greasy, fatty, heavy foods, especially late in the evening. Also consume water or fluids throughout the day and limit amounts before bed time.