Sleep Disorders
If life without breath is death, life without sleep is a living death. - T. Scott Johnson
You may actually be suffering from more than one sleep disorder. Sleep disorders can cause an overall reduction of oxygen in the blood during sleep. This can be a serious problem leading to high blood pressure, cardiovascular problems, strokes and accidents due to tiredness. Sleep deprivation can also cause chronic pain and depression.
While we are sleeping, tiny tears in our muscles repair themselves. Without sleep, we can't repair. Of all those with Fibromyalgia, 80% have sleep disorders! They also have deficiencies in minerals, such as Magnesium, which is a sign of pH imbalance.
Symptoms of Sleep Disorder
Feeling cold and unable to get warm.
Never feeling fully rested, energized or driven.
Waking during the night anxiety or rapid heart beat.
Lacking interest in social events or multiple relationships.
Having to get up 2-3 times per night to pee or shake of anxiety.
Waking with a deep ache in your head, which turns into a headache ache during the day.
Low tolerance for stress of any kind, which may include sensitivities to noise, smells or light.
Pain, sometimes severe in your joints and muscles that unexplainably come and go.
Feeling disconnected from the world, thinking crazily or wanting to scream.
Not interested in sex, or not being able to really enjoy it from tiredness.
Being irritable and hostile in relationships and feeling like a failure.
Unable to develop or retain muscle mass through exercise.
Canceling 'life' because you don't have the energy.
Falling to sleep at inappropriate times.
And, here's a biggy!
Your thoughts and feelings don't match your decisions and actions anymore!
And, Did you know?
Sleep Apnea can effect and impair the part of the nervous system that controls blood sugar absorption. If you wake often at night, you are 25% less sensitive to insulin, a condition that is a precursor to Diabetes. So, if you are feeling shakey, condused and faint after not getting a good night's sleep, it may have to do with your blood sugar. Studies show that when we don't sleep well our blood sugar dips and dives more than when we do, which is one reason we snack more when we are tired.
Causes of Sleep Disorder
Adrenal Burnout, Weight Gain, Obesity, Body Sleep Position, Poor Mattress, Unresponsive Sympathetic System, Stress, Bacterial Infection, Vitamin B-12 Deficiency, Irregular Sleep Schedule (this can also cause 'sleep jerks).
Spiritual/Psychological causes: Guilt and worry. Worry over guilt. Guilt over worry. Worry. Guilt. Could be something as simple as not getting to bed when you said you would or as intricate as thinking you'd rather not be lying next to the person snoring beside you.
Without quality sleep patterns, we end up with more than just the problem of feeling tired. When we are tired, both our judgment and our focus are impaired and we become irritable. However, there are other dangers of not getting enough sleep. If we get too little sleep, production in growth hormone declines, our immune systems are taxed, leading to less resistance to viruses and diabetes may develop due to a drop in insulin response. Sleep deprivation can lead to being overweight as carbs, fats and proteins don't break down (metabolize) the way they should. And, I don't want to scare you, but it can also lead to heart attack and stroke due to low levels of oxygen and some other rather technical and complicated 'goings on' in the body.
Sleep Apnea - There Are Two Types, Actually Three.
The first, and most typical, is Obstructive Sleep Apnea (OSA) caused by a blocked airway and can be treated with weight loss or a gadget that helps you to receive enough oxygen. In the case of sleep disordered breathing, Sleep Apnea is but one, which is usually characterized by snoring caused by an obstruction in the upper airway. This obstruction is usually a collapsed airway caused by sleep position and/or a 'heavy' neck which causes snoring. The nerves and muscles that keep the airway open during the day may not be as active at night. A weight loss of only 10% of the individual's body weight can sometimes eliminate the apnea all together. At present time it is thought that this type of Sleep Apnea is not caused by emotions or feelings since it can be treated with devices.
The other is Central Sleep Apnea (CSA), whereby the mechanism (a group of neurons in the brain) that regulates breathing has temporarily failed and the lungs receive a delayed signal from the brain to breathe. I don't know about you, but I consider this a serious glitch! Continuous oxygen deprivation can harm the whole body, especially the heart. Sleep Apnea may also be caused by a fear response and contracting muscles during sleep, similarly to tensing muscles when frightened. When problems are not worked out in waking life, they can surface in your sleep. Pain, during sleep, may also cause this fear response.
For Central Sleep Apnea, it is crucial to learn how to relax before you end up with Adrenal Burn Out. Stress makes this particular type of Sleep Apnea much worse. When stressed, we are in 'flight or fight' response mode. Have you ever gotten scared and just clammed up and held your breath? This can continue to happen while you are asleep and the brain is trying to figure out solutions to your problems.
Those with Central Sleep Apnea may also have problems with Tinnitus (head noise heard in the ears).
The third type of Sleep Apnea is actually a combination of the first two.
Muscle Jerking
This can be a real nuisance and kind of scary. It is caused by tight muscles that are trying to relax as you are falling to sleep. These can range from slight twitches to jumping clean off the mattress! Often times, we are not aware that we are tensing our muscles throughout the day in response to stress. We hold our shoulders tight, clench our jaws and contract our stomachs, sometimes all day long. Not good. Sleep jerks are the result.
If you are disturbed by 'jerks' or loud 'bangs' in your head as you are drifting off to sleep, try taking more Calcium Citrate. This can be a sign neurological problems but is most often a sign of Calcium deficiency. Take Magnesium along with your Calcium. They work together to calm the muscles.
Hypopnea
Hypopnea is a reduction in airflow, which can be caused by an upper airway resistance syndrome (UARS) and although not considered an actual sleep apnea, still creates symptoms much as sleep apnea does. This apnea is only present when the person sleeps on their back. This is the worst sleep position for many people and can be remedied by sleeping on the side or the stomach. When sleeping on your side it can benefit to put pillows behind you so you won't roll to your back.
Insomnia
Insomnia is not only the inability to get to sleep, but to stay asleep, or to return to sleep if awakened too early. there may be frequent waking during the night. It is related to UARS (Upper Airway Resistance Syndrome) and is more common in women. Insomnia is common during episodes of hormonal fluctuation.
Cheyene-Stokes Respiration
This is a condition marked by alterations between deep breathing and cessation of breathing due to the failure of the breathing control system in the brain. Brain sensors that register and measure the amount of oxygen and carbon dioxide in the blood may be ineffective or injured in some way. This may be related to Central Sleep Apnea.
Nocturia
Nocturia is the need for sudden or frequent urination at night. It may be a symptom of Sleep Apnea, as a hormone is released during oxygen deprivation that causes this. The feeling of having to 'go' is so great that it can cause panic attacks. It may even take awhile to get back to sleep after one of these episodes. For those with incontinence, it can spell disaster! Changing pajamas and sheets in the middle of the night doesn't exactly promote sleep.
Treatments for Sleep Disorder
Avoid sugar and caffeine for two hours before bed.
Relax and unwind at least one 1/2 hour before trying to sleep.
Take a warm bath to help you to relax. Make all natural bath treatments a part of your relaxation regimen.
Make 9 hours of sleep per night available. I know, you are screaming, "What?" Sorry, but we are hard-wired to sleep when it is dark outside. Anything less won't do.
Sleeping on your side can help if you are overweight. It will take the pressure off of your neck and prevent your throat from constricting.
Think 'caveman style'. Sleep in the dark, in a cool room, under sheets and blankets that are easy to shift. This will help with insomnia as well.
Wake up at the same time every day no matter what time you go to bed. Sooner or later you will be going to bed at the same time too!
Take Vitamin E (400IU) per day unless on heart medication.
5-HTP has been known to help with sleep. Talk to your physician and take as directed.
Melatonin can help improve sleep as long as you are on a regular sleeping schedule. It does not, however, help with daily fatigue unrelated to your sleep disorder.
Omega-3s help with pain and therefore help you to sleep better if pain is keeping your mind distracted while you are trying to sink into a deeper sleep.
It may help to take your B vitamins, considering it is the nervous system that is 'glitching'. They protect the nerves. Vitamin B-12 helps to reduce levels of homocysteine (a cause of heart attack and stroke) and restore normal sleep patterns by fostering the release of Melatonin, the hormone that helps us sleep. Vitamin B-12 also helps with mild depression, as do Omega 3 Fish Oils, which also help with pain. Take Vitamin B in a 50 mg or 100 mg complex that contains Folic Acid.
You might also try Passion Flower Tea (3 cups per day to calm you). At this dose, it has no known side effects or interactions. Neither could I discover ill side effects at higher doses. Chamomile, Lavender, Skull Cap, Valerian and Hops relax as well. Be sure to check out their possible warnings at PDR. You can also use a combination of these herbs. For more information on how to brew medicinal teas, visit 'Energy Wellness Recipes'.
St. John's Wort, often used for depression, is also thought to help with Sleep Disturbances, Muscle Pain and Gastritis, all of which keep you from getting a restful nights sleep. A typical dose is 300 mg (at 3% hypericin), three times per day, for 4-6 weeks. At higher doses you may experience bloating, constipation and photosensitivity (sunburn easily). Do not take St. John's Wort if you are on other anti-anxiety or anti-depression medications.
Have an oxygen test done. It is simple enough. Your nurse at your doctor's office can put a clip on your finger that measures your oxygen level. Painless!
Exercise to relax those tight muscles! Visit 'Exercise for HSPs'.
For more information about natural sleep aid products, visit my web page, 'All Natural Product Links'
SAD - Seasonal Affective Disorder
SAD is often either confused with or is an overlapping symptom of 'CFS'. People that are tired and/or depressed often have low levels of essential fatty acids.
For SAD, take 1 Tablespoon of Flaxseed Oil 1-2 times per day during winter months. It would not hurt to take Omega 3's as well, as long as you are not allergic to fish.
There are lamps that you can purchase, which mimic the rising of the sun in the morning. This helps to maintain your natural cycles of wake and sleep in a more natural way during the dark months.
Don't allow father nature to keep you confined indoors during the fall and winter. People of make the mistake of hibernating rather than getting outdoors and enjoying the season. There's plenty of daylight to expose yourself to. However, it is true that the sun is not close enough to earth to be of benefit in helping our bodies to provide us Vitamin D from October to April. Take 200-400 units of Vitamin D per day until April, when the sun will be strong enough to help you along again, provided you get 20 minutes at least three times per week.
Great 'Sleep Tips'!
Hide the clock dial.
Learn about Reflexology, NST/EFT and Meditation
Eat more Wild Salmon and cold water fish than red meat.
Don't watch stimulating TV shows, movies or listen to 'loud' music before bed.
If you can't sleep, get up and read or do something for a bit.
Don't exercise right before bed.
Oxygen Levels & Lactic Acid F.Y.I.
Lactic Acid is a substance that forms in the body as a result of muscular activity. Inadequate oxygen levels results in too high a level of lactic acid. This makes the body too acidic. We want to keep it alkaline. During exercise blood is oxygenated and lactic acid is oxidized. Keeping oxygen levels up and lactic acid down is just one more good reason to exercise, which will also help you to sleep better. For more on PH levels and acidic foods to avoid, visit 'Eating, Naturally!'.
All Natural Product Links!
Feeling more tired than usual, like you've aged 10 years in the last two? You may have! Visit www.realage.com! Take their test to find out Your Internal Age. It takes a few minutes but it is worth it. And, it is free! They give you an instant report that 'prescribes' how to turn back the clock and will send you news letters on natural techniques on how to improve the quality of your life! A great website for men and women!
Pain can keep you awake at night or keep you from being able to slip into a deeper sleep. Omega-3s are known to help children and adults with LD (learning disabilities), ADD/ADHD and Dyslexia. However, they may also help you to get better sleep because Omega-3s help with Depression, Arthritis, Fibromyalgia and Chronic Pain as well. I encourage you to visit www.omegabrite.com. They tell you how!
If you are having trouble sleeping due to repetitive thoughts or other disorders, you might want to try Rescue Sleep by Bach Flower Remedies, Calms Forte or a new product just introduced to the United States called Neurexan. All are completely natural with no side effects listed. For more information about Neurexan visit www.heelusa.com. Calms Forte can be found at your local health food store, nationwide.
L-Tryptophan, a major 'brain chemical' that produces 'relaxed' feelings, was taken off the market for awhile and is back. 'Doctor's Best' brand sells capsules of 500 mg. Tryptophan veggie caps. Visit www.drbvitamins.com/ for product information.
May Love & Energy Be Yours!
