Many people have trouble falling asleep, staying asleep, or do not feel refreshed in the morning. Deep, restful sleep is crucial to good health and longevity. During sleep, energy is restored, tissues are repaired, immune chemicals and cells are activated, and important hormones are released. Sleep also resets the brain’s connections which is essential for learning and maintaining memory.
Lack of sleep is dangerous to your health and well-being. Chronic sleep deprivation not only reduces life expectancy, it increases the risk of developing diabetes, hypertension, obesity, heart disease, stroke, cancer, gastrointestinal disorders, menstrual irregularities, infections, anxiety, drop in IQ, increase in car accidents, depression, ADHD, Alzheimer’s disease, suicide, loss of libido, and even erectile dysfunction. Nearly every major health problem is associated with chronic sleep deprivation. No other risk factor shows up more often!
The National Sleep Foundation estimates that 60% of adults do not sleep well. Since 1960, the number of people experiencing chronic sleep loss has doubled. For good health, studies have shown that most people need 7-8 hours of sleep. However, over the course of the 20th century, the average American has lost 2 hours of sleep and now gets only 6 hours a night on average.
Having normal and regular patterns of sleep is consistently found in people who enjoy the best health and the longest lives. Sleep is just as important—if not more important—as good nutrition and exercise. Even if your diet and level of fitness are perfect, without adequate sleep, it will not be possible to live a long and healthy life. Here’s how to address the most common issues preventing you from getting a good night’s sleep:
- Shoulder pain: Avoid sleeping on your side. Hugging a pillow may also help.
- Low back pain: Avoid sleeping on your stomach. Sleep on your back with a pillow under your legs or sleep on your side with a pillow between your legs.
- Neck pain: A good pillow is key. Firm latex pillows tend to be more comfortable. Replace your pillow at least every two years.
- Difficulty falling asleep: Getting sunlight exposure and moving around throughout the day will help tire you out. Avoid long naps and do not nap after 3 pm. No caffeine 10 hours before bed. No food or alcohol 3 hours before bed. No fluids or exercise 2 hours before bed. No screen time (phones, TVs, and computers) one hour before bed. Make sure your bedroom is pitch-black dark (click here) and maintain a consistent sleep schedule (including weekends). To learn how to slow your brain down, watch this short video: Click here. Lastly, try the 4-7-8 technique by breathing in for 4 seconds through your nose, holding your breath for 7 seconds, and exhaling through your mouth for 8 seconds. Do this approximately 8 times. Many people fall asleep within 1-2 minutes after doing this.
- Difficulty staying asleep: Avoid alcohol altogether. Keep your bedroom cool at night (68-72° F).
- Difficulty waking up: Use an alarm and train yourself to wake up at the same time every day, even on weekends. To wake up more refreshed, use this online sleep calculator: Click here.
- Acid reflux: Millions of Americans suffer from acid reflux. Try sleeping on your left side or on your back with an extra pillow for your head.
- Snoring: Avoid alcohol. Avoid sleeping on your back. Try sleeping on your side with an extra pillow for your head.
- Leg cramps: Try stretching and massaging the muscles before you go to bed. A heating pad set on low can also help.
If the above solutions do not help, you may have a hormone imbalance and/or are suffering from obstructive sleep apnea. Two key hormones—cortisol and melatonin—help regulate the sleep-wake cycle. Restful sleep depends on these hormones being in balance. With millions of Americans suffering from some degree of insomnia, the need to measure cortisol and melatonin levels is crucial. When the master stress hormone cortisol is chronically elevated, especially at night, it can interfere with sleep and lead to lower melatonin levels. In addition to stress-related sleep disturbances, levels of melatonin, unfortunately, decline with age—triggering further imbalances.
Home sleep hormone testing (“Sleep Balance Profile”) only costs $245 (click here) and it allows us to accurately identify a major source of sleep problems and prescribe effective, drug-free treatment solutions. If any of these symptoms sound familiar, you would likely benefit from this type of hormone testing:
- Difficulty getting to sleep or staying asleep
- Morning or evening fatigue
- Poor concentration and/or impaired performance
- Feeling “tired but wired”
- Feeling stressed-out and irritable
- Increased hunger and food cravings
Many people who complain of insomnia actually have obstructive sleep apnea. This is a common disorder in which you experience pauses in breathing while you sleep. Pauses can last from a few seconds to minutes. They may occur 30 times or more an hour. Typically, normal breathing then starts again, sometimes with a loud snort or choking sound. Accompanying symptoms may include frequent urination during the night (nocturia), dry mouth, morning headaches, daytime sleepiness, and snoring.
To properly diagnose sleep apnea used to require an expensive overnight visit to a sleep lab. With the development of the AccuSom device, testing only costs $250 and can be done at home: Click here. If you are diagnosed with sleep apnea, treatment involves continuous positive airway pressure (CPAP) therapy, where a device keeps your airways open by providing a gentle stream of oxygen-rich air through a mask while you sleep. For those suffering from obstructive sleep apnea, CPAP therapy can be life-changing!
