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Home > Sleep Problems

Dave Foreman

Sleep Problems

by Dave Foreman
Volume 7, Issue 4
- Repair And Recovery
- Homeopathy May Be The Relief You Are Looking For
- Antioxidants For Serious Health Concerns
- Acne (And Other Acne Related Skin Issues)
- Arrhythmias
- Using Tonics To Improve Your Health
- Ask The Herbal Pharmacist
Archives
- Herbal Pharmacist Health Update
- Smart Weight Loss Options
- Allergy Relief Alternatives
- Focus: Women's Health
- Menopause Symptom Relief
- Focus: Men's Healths
- Ask The Herbal Pharmacist
- Antioxidants for Blood Sugar Control
- Bone Health 101
- The Basics for Healthy Eyes
- Uterine Fibroids (revisited)
- Wait Before You Cut!

- Holiday Travel Tips
- Time for a Tune Up
- Carpal Tunnel Syndrome
- Energy: Who needs more?
- PCOS-Polycystic Ovary Syndrome
- Heavy Legs
- Stay Hydrated this Summer
- Lower Back Problems-Sciatica
- Antioxidants for Cardiovascular Health
- Prostate Health: not just an old manís concern
- Diabetes and Metabolic Syndrome
- Urinary Tract Infections
- Fats? Good for you?
- Prostatitis
- Superfoods
- Timing your Training Supplements
- Juice Up Your Life with Superjuices
- Infant Corner-Homeopathy
- Foundational Health
- Top Toxins
- Fall Cleansing
- Heart Health
- Protein Recovery and Repair
- High Blood Pressure
- Tart Cherries
- Infant Corner: DHA
- Healthy Digestion: Is it possible?
- Holiday Gift Ideas
- Herbal Tea
- Tired, moody, canít sleep? It might be STRESS.
- Infant Corner: Healthy Digestion
- Healthy Aging
- Breast Cancer
- Get a Jump on the Winter Cold and Flu Season
- Children's Essentials: No-Guilt Popsicles
- Infant Corner: Breastfeeding - Energize Yourself
- Is Beauty Only Skin Deep?
- Hot Health Tip: Swimmer's Ear
- Infant Corner: Teething
- Understanding Homeopathy
- Green Foods Supplements
- Amino Acids
- Dry Eyes
- Infant Corner: Diaper Rash
- Blood Sugar Control
- The Herbal Pharmacist Consultation:Blood Sugar Concerns & More
- Sciatic Issues?
- Separating Myths From The Facts About Probiotics
- Carpal Tunnel Syndrome
- Infant Corner: Cradle Cap
- Swine Flu and Flu Season Worries:
- The Herbal Pharmacist Consultation:Weight Loss
- Quick Tips For Hypertension
- New Year's Resolutions
- A Natural Approach to Ear Infections
- Unraveling The Vitamin D Story
- Infant Corner: Prenatal Care
- Protein-Hype Or Hope
- Drug-Nutrient Interactions
- PMS-Something New
- Guide To Designing Your Supplement Regimen
- Why Can't I Sleep?
- Infant Corner: Developmental Support
- Hints for a Clearer Complexion
- Dental Tips
- Infant Corner
- Breast Cancer
- Healthy Aging
- Infant health corner
- Immune Support
- Secrets of Healthy Fats Revealed
- 4 Steps to Building a Healthy You–Step 4
- Chia seeds part II
- Healthy fats revisited
- Prostate health
- Infant health corner
- Fish oil & coq10
- 4 Steps to Building a Healthy You–Step 3
- Quick Tips for Women
- Bone Health
- Skin Health
- Quick Tips for Men
- Quick Fix For Allergy Sufferers
- 4 Steps to Building a Healthy You–Step 2
- Beauty Sleep
- Eye Health
- Weight Loss
- 4 Steps to Building a Healthy You
- Holiday Digestion
- Winter Dry Skin Tips
- Alzheimer's Disease
- TMJ Syndrome
- Breast Cancer Facts
- Bone Health
- Healthy Aging
- Children's Supplements
- Chia Seed the new superfood
- Understanding Chromium
- Water perhaps the most critical nutrient
- Stress! Tips to relax
- Allergy Tips
- There's A New CoQ10 In Town
- Tired? Quick tips for getting your energy level up
- Fats: Good For You?
- Flu Season
- Go Away Aches & Pains
- Oh!!My Aching Back
- Ear Infections
- How Sporty Are You
- No Bones About It
- Nattokinase
- Diabetic Retinopathy
- IBS
- Fiber
- Skin Cancer
- Sleep Problems
- Specific Herbs For Men
- Cleansing
- Nails
- PMS
- Probiotics
- Specific Herbs for Women
- Urinary Tract Infections
- Your Breath Stinks
- Blood Pressure
- Chronic Fatigue Syndrome(CFS)
- Colorectal Cancer
- Uterine Fibroid
- The Eyes Have It
- Carpal Tunnel Syndrome
-Putting Out the Fire
- Solving America's Energy Crisis
- Natural Gum Care
- Jazz Up Your Life with Juice
- Natural Relief for SAD
- Immunity Know-How
- Stop Smoking!!
- Let's Talk About Irregularity
- Free Radicals
- Asthma
- Memory Problems
- L-Carnitine
- Men's Health
- Women's Health
- The Four Pillars of Great Health
- Blood Sugar Control
- Probiotics
- Supplement Interactions
- Are You Consumer Smart?
- Digestive Blues
- Taking Control of Stress
- Heart Health
- Pycnogenol®
- Seasonal Affective Disorder
- Greens
- Is Beauty Only Skin Deep?
- Happy (and Healthy) Trails to You!

Dave Foreman, RPh, ND is a pharmacist, Naturopathic Doctor, author, television commentator, radio host and practitioner of natural living and holistic approaches to better health. His weekly radio program is broadcast throughout North America. Dave is currently a contributing columnist for Pharmacy Today magazine and several other natural health publications.

For many of us falling asleep at night is like work. For others, we may fall asleep easily but wake up in the middle of the night, unable to fall back to sleep. Whatever your sleep dilemma, I am here to help. If you are having trouble sleeping, you're not alone. Probably over half of your friends would say they are tired because they didn't sleep long enough or deep enough. What you may not know is the severe health effects decreased sleep can cause. Insufficient amounts of sleep, or working odd hours, has now been linked to the following diseases:

  • Heart Disease
  • Cancer
  • Diabetes
  • Obesity

It's also a major contributing factor to emotional and psychological problems, hospitalizations, reduced work efficiency and even death! There are many potential reasons why we have trouble sleeping. Insomnia is usually associated with various physical and psychological disorders, medications, and environmental conditions. Physical problems, such as COPD (Chronic Obstructive Pulmonary Disease), asthma, emphysema, GERD (Gastroesophogeal reflux), Alzheimer's, apnea, ulcers, Cancer, heart disease, arthritis, fibromyalgia, chronic fatigue syndrome, heartburn, menopause and restless leg syndrome are just a few of the many health challenges that can contribute to insomnia.

The classes of medication that can contribute are:

  • Anti-hypertension
  • Antidepressants
  • Asthma
  • Diuretics
  • Steroids
  • Antihistamines

(including those for stomach issues) Some recommendations to help you sleep better

Eliminate caffeine - Caffeine is a drug and takes almost one day to be cleared from the body. There can actually be an additive effect from consuming caffeine on a daily basis. This may be why you used to drink one cup of coffee in the morning and now require 3 or 4 cups per day to keep from being tired. This stimulant is found in coffee, tea (all forms), chocolate, certain herbs (guarana, kola nut) and many beverages.

Food Sensitivities - This may shock many of you, but being sensitive to a certain food group has shown to impact your ability to sleep. If you have tried many techniques to improve your sleep and still are having issues, then having yourself tested would be a great next step.

Avoid other drugs - Drugs like nicotine, alcohol (yes these are drugs), stimulants used for ADD etc. can all affect your ability to sleep. I recommend consulting your pharmacist for a complete list of potential side effects of your medications to see if they are contributing to your sleep disturbances.

Get the TV out of your bedroom - This alone may be the biggest recommendation I can make. Too many of us will fight falling to sleep because we are too interested in seeing the end of a particular program. Record your program and watch it earlier in the evening.

Take a warm shower or bath - If you choose a bath, put a few cups of Epsom salt in the water to get an increased effect. The magnesium in the Epsom salt can be absorbed and help relax your muscles and decrease stress.

Increase your activity - activity/exercise can have a huge impact on your sleep. Don't do the exercise too close to your bedtime because this will probably have the reverse effect. I already recommend 30 minutes of brisk walking per day as part of my Four Pillars of Great Health. Give it a try for 4 weeks, you will see remarkable changes in your sleep and overall health. For those who tend to wake up between 2 and 4 AM, I recommend taking better care of your liver. This can be caused by consuming too much alcohol. You may be awakening between 2 and 4 PM because your liver is bogged down trying to metabolize alcohol. I recommend starting with a Liver Cleanse, such as Renew Life's or Enzymatic Therapy's. They're designed to help detoxify the liver gently and effectively. When done, continue your liver treatment with Milk Thistle 400-600 mg per day (Standardized to 80% silymarin). Overall, I've found the following supplements beneficial for falling asleep quicker and staying asleep longer.

  • Revitalizing Sleep Formula (Enzymatic Therapy)-my all-time favorite
  • Advanced Sleep Formula (MD Select)
  • Sleep Tablets (Hyland's)-this is a homeopathic

Or look for products with these ingredients: Valerian root, Passion Flower, Lemon Balm, Melatonin (for jet lag or for those over the age of 55 - use sparingly), Magnesium (& calcium), Chamomile, Hops, Catnip, Scullcap, and Theanine.

For a different approach, try aromatherapy. A few drops of lavender oil in the bedroom can provide pleasant and surprising sleep benefits. Last, but not least, try my favorite trick. For each letter of the alphabet, think of something for which you're thankful. Lie in bed and breathe slowly and deeply. Here's how I have started in the past: "A" . When using this technique you'll rarely get to the letter Z. If you need to do this every night, change your answers. If it doesn't help, at least you'll be doing something positive to end the day.

 
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