INSOMNIA 1 Quiz Answer the questions below hardly

INSOMNIA 1

Quiz • Answer the questions below: hardly ever (1 point), sometimes (2), almost always (3) After you have answered all of the questions, add up your points. 1. I sleep right through my alarm and then can barely roust myself from bed. (1) (2) (3) 2. I get annoyed by trivial matters because I am tired. (1) (2) (3) 3. I have a difficult time concentrating or find myself dozing off during the day. (1) (2) (3) 4. Fatigue causes me to turn down social engagements and other activities that I normally enjoy. (1) (2) (3) 5. I catch colds and the flu easily. (1) (2) (3) 6. I'm needlessly grumpy with my mate or family members because I'm tired. (1) (2) (3) 7. I need caffeine to stay alert during the day and/or alcohol to help me relax at night. (1) (2) (3) 8. I struggle to keep my eyes open when I drive at night. (1) (2) (3) 9. At bedtime, I am asleep five minutes after my head hits the pillow. (1) (2) (3) 10. I wake up during the night and find it difficult to fall back to sleep. (1) (2) (3) 2

• to 15: YOU'RE A GOOD SLEEPER. Your dreams are sweet and long enough. • 16 to 24: YOUR SLEEP DEBT IS GROWING. Since you can't cram more hours into a day, try leaving a few things out: Let your kids go to bed without a bath or permit yourself to serve a family meal that doesn't contain all the basic food groups. One activity to make more time for is exercise. A workout during the day-though not within three hours of bedtime, when it can wind you up--helps many folks sleep better. And regardless of the pace of your day, unwind before bedtime by reading, knitting, watching television, or doing whatever relaxes you. By the way, making love is believed by many researchers to be the best natural sedative of all. • 25 -30: YOU'RE EXHAUSTED. Researchers suggest you force yourself to go to bed an hour or so earlier for at least ten days. Keep a diary noting how refreshed you feel and how "your ability to carry out difficult tasks improves during the experiment; the extra Zs may be all you need. But if that doesn't do the trick, you may suffer from depression, insomnia, or sleep apnea, a condition that recent research found causes its typically unknowing sufferers (9 percent of women, 24 percent of men) to stop breathing dozens of times a night for up to a minute at a stretch. "How sleep deprived are you? ", Valeri Fahey, Health, Sept. 1993, Vol 7 Issue 5 3

SOME FACTS ABOUT SLEEP • In the United States: • • 39% of adults sleep less than 7 hours on weeknights 36% of people over 15 report insomnia at least occasionally 54% of people over 55 report insomnia once a week or more Average number of fatal crashes caused by drowsy driving each year: 1, 550 39% of Health care workers who have had a near miss accident at work because of fatigue in the last year 19% of health workers who report worsening a patient’s condition because of fatigue 44% of law enforcement workers who report having taken unnecessary risks while tired 80% of US regional pilots reporting they sometimes nod off in the cockpit "I can't sleep", Arlene Weintraub, Business Week, 1/26/2004, Issue 3867 4

Causes of Insomnia ØStress ØFear ØAnger Ødepression ØBehavioral factors ØLife-style ØPersonality Ømedicine 5

Causes of Insomnia… • Disruption of sleep patterns – shift working, children • Environmental factors – temperature, humidity, light • Inability to sleep – the mind might be overactive, running through possible scenarios and attempting to find solutions or replaying stressful incidents over and over again 6

Types of Insomnia • Short-term – – Lasts from a few nights to a few weeks Caused by worry over a stressful situation • Long-term – – Lasts months or even years Caused by general anxiety, medications, chronic pain, etc… 7

WESTERN PERSPECTIVE • “MANY PATIENTS WITH SLEEP PROBLEMS FAIL TO RECEIVE TREATMENT BECAUSE THE SLEEP SCREENING PROCESS IS FAR TOO TIMECONSUMING FOR THE AVERAGE PHYSICIAN TO ADMINISTER DURING A BRIEF OFFICE VISIT” –Dr. THOMAS ROTH • STANDARD APPROACH, “HERE TAKE THIS PILL” • IN PROCESS: GLOBAL SLEEP ASSESSMENT QUESTIONNAIRE (GSAQ) (created to help your doctor make an accurate diagnosis) • CHANGE LIFESTYLE (DIET, EXERCISE, STRESS REDUCTION, MORE VACATION TIME) 8

WESTERN TREATMENT • VARIETY OF DRUGS ARE PRESCRIBED: AMBIEN, RESTORIL, BENADRYL, TRIAZOLAM; ALSO CLASSIFIED AS “HYPNOTICS” • SIDE EFFECTS OF WESTERN STANDARD APPROACH SEDATION, DIZZINESS, DROWSINESS, FATIGUE, HEADACHE, NAUSEA, WEAKNESS, SLUGGISHNESS, NERVOUSNESS, LOSS OF MEMORY, ANXIETY, DEPRESSION, DRY MOUTH, VERTIGO, HALLUCINATIONS, VOMITING, APPETITE LOSS, EYE PROBLEMS, DIARRHEA, AGITATION, INCREASED DREAMING, OVERSTIMULATION, “HANGOVER EFFECT” AFTER PROLONG USE, DAYTIME SLEEPINESS, MUSCLE PAIN, SENSITIVITY TO LIGHT, FAINTING, SWELLING, DEVELOPMENT OF RASHES AND MORE…… 9

EASTERN PERSPECTIVE • IMBALANCES IN YIN, YANG (POLAR OPPOSITES, 2 ASPECTS OF POSITIVE & NEGATIVE) • IMBALANCES IN QI (THE FORCE THAT IS RESPONSIBLE FOR ALL MOVEMENT, TRANSFORMATION AND CHANGE) • IMBALANCES IN BLOOD AND ESSENCE (A SUBSTANCE THAT IS STORED IN THE KIDNEYS • PRESENCE OF SOME EVIL “qi” HARRASSING THE HEART SPIRIT (HEAT EVILS, HEAT PHLEGM, BLOOD STASIS) • NONCONSTRUCTION &MALNOURISHMENT OF HEART SPIRIT, EASTERN PRACTITIONERS BELIEVE INSOMNIA AFFECTS THE HEART, WHICH IS THE ORGAN THAT HOUSES THE MIND 10

EASTERN TREATMENT • REQUIRE A PRECISE DIAGNOSIS AND SKILLED APPLICATION OF • APPROPRIATE TX TO ADDRESS SLEEP DISORDER. ACUPUNCTURE (THE RELATIONSHIP BETWEEN THE ORGANS AND OTHER PARTS • • CONDITIONS OF THE TONGUE AND PULSE CHARACTERISTICS RECIPES FOR MEDICINAL WINES, TEAS, PORRIDGES MEDITATION (BEFORE BEDTIME TO CLEAR YOU MIND) HYPNOSIS (BRAIN MUST BE IN ALPHA STATE, IT CHANGES THE WAY THE • • OF THE BODY MADE BY CHANNELS AND MERIDIANS CONTAIN THE ACUPUNTURE POINTS) SUBCONSCIOUS MIND WORKS) “THE SUBCONSCIOUS MIND DOES NOT KNOW THE DIFFERENCE BETWEEN A REAL AND IMAGINED EVEN” CHINESE AROMATHERAPY SELF MASSAGE (RELAXES THE BODY, IMPROVES CIRCULATION) ex: RUBBING, KNEADING, FACIAL MASSAGE 11

CASE STUDY • 120 PATIENTS WHO MET CRITERIA FOR PHLEGM HEAT INSOMNIA (HEART VEXATION, CHEST OPPRESSION, BITTER TASTE IN THE MOUTH, PROFUSE PHLEGM, DIZZINESS, RED TONGUE W/ SLIMY, YELLOW FUR AND RAPID PULSE) STUDIED FOR 30 DAYS • 2 GROUPS OF 60: TREATMENT AND CONTROL GROUP • TREATMENT GROUP: RECEIVED ACUPUNCTURE TO “OBTAIN QI” • ONCE A DAY AND 1 -2 MG OF AN ORALLY ADMINISTERED WESTERN SEDATIVE CALLED IN CHINESE, SHU LE AN DING (SOOTHING, HAPPY, QUIET, TRANQUILITY) CONTROL: RECEIVED JUST THIS SEDATIVE 12

Herbs that can help you sleep better • Valerian Root: Primarily a sedative. This is used when sleep disorders are the result of anxiety, nervousness, exhaustion, headache or hysteria. Valerian Root has been used for sleep disorders since pre-Christian times. The dosage for this is 300 to 400 milligrams one hour before bed. This remedy is for sleep disorders and nervous complaints of all types. It is used because it is highly effective in inducing sleep and also in reducing pain. It numbs pains and aches that prevent some individuals from sleeping. The dosage for this is 200 to 300 milligrams one hour before bed. • Skullcap: • Passion Flower: This herb is highly popular in Europe and is often used to induce relaxation and sleep. This is mostly used for nervous or easily aroused children, cardiovascular neurosis, bronchial asthma, coronary diseases, weak circulation, sleep disorders, and geriatrics. The dosage is 300 to 500 milligrams one hour before bed. This herb has the ability to calm and promote deep, dreamless sleep. This is most helpful for restless sleepers who wake up several times a night and still feel tired in the morning. This herb has been used hundreds of years. It has a calming effect on the nervous system. • Ashwagandha: 13

• Sedaplus: This is a combination herbal formula recommended by Julian Whitaker, M. D. It contains valerian Kava, Hops, and Passion Flower. The dosage for this is two capsules one hour before bed. • Boswella: This is an effective treatment aimed for people who have chronic pain which lead insomnia and possibly depression. The dosage is 300 milligrams taken thirty minutes before bed to decrease pain and inflammation. Boswella can also be combined with Ashwagandha to help promote sleep. • Ginger: This is the best known digestive herb. If you have any digestive problems, take a 500 milligram capsule at night. Ginger can be used at every meal. • Bai Zi Ren: the seed of Biota orientalis, herb thought to nourish the heart. Help with heart disharmonies or deficiencies, gives rise to symptoms such as insomnia None of these herbs are to be combined with alcohol "Herbs for Insomnia", Billie Sahley, MMRC Health Educator Reports, 1997 14

HERBAL REMEDIES • 10 PIECES OF DA HONG ZAO (CHINESE RED DATES • 20 PIECES OF LONG YAN ROV (DRAGON’S EYE) • 3 PIECES OF HEI ZAO (CHINESE BLACK DATES • DIRECTIONS: BOIL 2 CUPS OF WATER FOR INSOMNIA 3 CUPS FOR ANXIETY, RINSE HERBS OFF THEN ADD TO BOILING WATER, DECREASE HEAT, SIMMER AND COVER LIGHTLY FOR 20 MINUTES. DRINK THROUGHOUT DAY BUT TAKE LAST DOSE RIGHT BEFORE BED • THIS TEA NOURISHES HEART BLOOD 15

6 Tips for Sound Sleep • • • Use your bed right Keep a sleep diary Stick to a routine Avoid napping Worry before bednot in it Relax 16

Useful Websites • Here is a website you can go to and test your knowledge of sleep The sleep IQ test: http: //www. sleepfoundation. org/nsaw/sleepiq 99 i. cfm • Sleep meditation quilt square: A couple of simple things to remember and a cool site. http: //www. irvingstudios. com/child_abuse_survivor_monument/Water_files/ water 14_help_with_sleep/help_with_sleep. html 17

Bibliography • Herbs for insomnia, Billie Sahley, Ph. D. , Pain and Stress Publications, • • copyright 2001. Insomnia: A Major Problem, Billie Sahley, Ph. D, Pain and Stress Publications, copyright 2003. How sleep deprived are you? , Valerie Fahey, Health, september 1993, volume 7. I can’t sleep, Arlene Weintraub, Business Week, 1/26/2004, Issue 3867. Primary Versus Secondary Insomnia in Older Adults, Kenneth Lichstein, Psychology and aging, Volume 16, June 2001. Acupuncture and Phlegm Heat Insomnia, Honora Lee Wolfe. Blue Poppy Press, copyright 2002. Chinese Medicine Cures Insomnia, Bob Flaws, Complimentary Medicine Magazie, copyright 2002 The Complete Pill Guide: Everything You Need to Know About Generic and Brand-Name Prescription Drugs, Editorial Director: Lynn Sonberg, Barnes and Nobles publishing, Inc. copyright 2003. 18