Doctor Murray

May is Better Sleep Month
May is one of the best months of the year. Spring is in full bloom and summer is just around the corner. It's a great month for setting new health goals and it is also National Better Sleep Month. Getting a good night’s sleep is a great quick fix to feeling better. Human sleep is perhaps one of the least understood body processes, but its value to human health and proper functioning is without question. Sleep is absolutely essential to both the body and mind. Impaired sleep, altered sleep patterns, and sleep deprivation impair mental and physical function. Many health conditions, particularly depression, chronic fatigue syndrome, and fibromyalgia, are either entirely or partially related to sleep deprivation or disturbed sleep.

Sleep Deprivation in the United States
Over the course of a year, over one-half of the U.S. population will have difficulty falling asleep. About 33% of the population experiences insomnia on a regular basis with 17% of the population claiming that insomnia is a major problem in their lives. Many use over-the-counter sedative medications to combat insomnia, while others seek stronger prescription medications from their physicians. Each year up to 12.5% of adults in the U.S. receive prescriptions for drugs to help them go to sleep. These drugs have been shown to have serious side effects including increasing the risk of cancer and early death.

Improving Sleep Quality Naturally
Like other health conditions, the most effective ways to improve sleep quality is based upon identifying and addressing factors that impair sleep. For example, let’s take a look at the most common form of insomnia - sleep maintenance insomnia. In this form, people are able to get to sleep, but awaken 3, 4 or 5 hours later and have a really tough time getting back to sleep. What I have found is that most people with sleep maintenance insomnia suffer from faulty blood sugar control. Basically, these people are on what I refer to as the “blood sugar rollercoaster.” New techniques in blood sugar monitoring have shown quite clearly that nighttime fluctuations in blood sugar levels are the major cause of sleep maintenance insomnia. Eating a low glycemic diet and using the revolutionary dietary fiber matrix PGX is critical in helping many people with sleep maintenance insomnia get the good night’s sleep they need and desire.
Other common causes of insomnia are stress, depression, anxiety, sensitivity to caffeine, and certain medications – there are well over 300 drugs that can interfere with normal sleep. Elimination of the cause is by far the best treatment. In addition, here are my seven tips for a good night’s sleep:

1) Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed for paying bills, doing work, watching TV, etc. Help your body recognize that this is a place for rest or intimacy. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a "white noise" machine to help block outside noises.
2) Incorporate bedtime rituals. Listening to soft music or sipping a cup of herbal tea cues your body that it's time to slow down and begin to prepare for sleep. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day. Don’t oversleep to make up for a poor night’s sleep – doing that for even a couple of days can reset your body clock and make it hard for you to get to sleep at night.
3) Relax for a while before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath. Try listening to recorded relaxation or guided imagery programs.
4) Get out of bed if unable to sleep. Don’t lie in bed awake. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
5) Don't do anything stimulating. Don't read anything job related or watch a stimulating TV program (commercials and news shows tend to be alerting). Don't expose yourself to bright light. The light gives cues to your brain that it is time to wake up.
6) Consider changing your bedtime. If you are experiencing sleeplessness or insomnia consistently, think about going to bed later so that the time you spend in bed is spent sleeping.
7) Use a natural sleep aid. The specific product that I recommend, Tranquil Sleep from Natural Factors, provides the combination of melatonin (3 mg), 5-HTP (30 mg), and L-theanine (200 mg) in a great tasting chewable tablet or soft-gelatin capsule. These three ingredients work together to decrease the time required to get to sleep and to decrease the number of nighttime awakenings. Its very safe, non-habit forming, and works extremely well in most people. Even if you think you get a good night’s sleep, I would recommend giving it a try. It really does work wonders in improving sleep quality and that translates to higher daytime energy levels, a better mood, and improved ability to deal with stress.