Tag Archives: Sleep

Sleep Disorders and Lyme disease

March 3, 2014

Sleep Disorders and Lyme disease-Discussed

Sleep

Lyme disease can be avoided if sleep disorder is avoided. Get good sleep

You would normally think that by feeling sick it would be so easy to fall asleep! This theory disturbed my mind and I decided to do a bit of research to find some of the common types of sleep disorders, possible causes, the effects of sleep deprivation, how it ties into Lyme disease, and what we can do to try to get a full night of rest. Having a sleep disorder is a broad term for many types of disturbances in one’s sleep.

Sleep deprivation is considered a condition and is a general term of not having enough sleep. This can be chronic, or it can only least for a short period of time. It is a common occurrence, as with healthy people 1 out of 5 people suffer from sleep deprivation. According to sleepfoundation.org, they recommend an adult to have 7 to 9 hours of sleep. Having a chronic illness however, you might need a few more hours to feel more refreshed. Careful though! According to researchers, there IS such a thing as too much sleep, that can leave you feeling even less restored.

There are two types of sleep. Rapid eye movement (REM) and non-rapid eye movement (NREM). REM sleep is the level of sleep where dreaming occurs, and accounts for about 20% your night of sleep. NREM accounts for the 80% of your sleep, and is divided into 4 stages. One and two are light sleep; three and four are deep sleep. Deep sleep is also known as slow wave sleep (SWS) actually begin a few minutes after you fall asleep and is the most refreshing and restorative type of sleep you have. This right here is why you feel more restored if you take a short nap versus a long one!

These SWS is only about 10-20% of your sleep, but it is needed for cell and musculoskeletal tissue regeneration, your cardiovascular system, normalizes blood pressure, hormones, and your metabolic system.

Hypersomnia

Hypersomnia is a term for a large group of disorders characterized by daytime sleepiness.

Insomnia

Insomnia means sleeplessness, the inability to fall asleep or stay asleep.

There are 3 subcategories of these two different categories: intrinsic, meaning from within the body, extrinsic, meaning pathological conditions and disturbances of circadian rhythm, which means the physical mental and behavioral changes that follow a 24 hour cycle.

Sleep Disorders and Lyme disease-Types of sleep disorders

Sleep Apnea is more common disorder among Lyme patients.  Sleep apnea means you have one more pauses or shallow breaths in your sleep. Some explanations for Lyme patients having this condition are that most chronic Lyme’s have neurological dysfunction. With the Neuro dysfunction of the palara and uvula are a possible cause. Brain abnormalities are reasoning for this to occur is the floppiness tissues in the back of the throat. Lyme patients with this condition seem to:

Involuntarily grinding or clenching your teeth while sleeping. It can interfere with sleep, and could be a high contributor to jaw pain and headaches as well. Cranial sacral therapy is a good choice to help ease the symptoms if you are suffering from this.

Delayed sleep phase disorder, (or DSPD) is the inability to awaken and fall asleep at socially acceptable times but will stay asleep. This is a disorder of circadian rhythms.

Sleep Disorders and Lyme disease-Symptoms of sleep disorder

Poor immune system function, higher blood pressure (higher risk of heart attack or stroke), being overweight (can cause diabetes among other health issues), clenching teeth at night, decreased body temperature, tremors, fibromyalgia symptoms,  extreme fatigue  and a variety of psychological effects.

Effects of psychology: Of course your psyche is going to be a little off teeter without enough sleep. Some of these issues include symptoms similar to ADHD, hallucinations, slower reaction time, depression, anxiety, irritability, memory lapses, among other issues. That’s a lot. Shows how important it is to get a good night’s rest.

Sleep Disorders and Lyme disease-There are many causes of sleep disorders

Nutritional deficiencies: the main one being magnesium. It is very common among Lyme’s. A magnesium deficiency can cause an array of problems along with sleep disruptions. Others to consider are calcium, folic acid, iron, and your B vitamins (especially B6 and 12) to name a few. I should note though, don’t take your B’s too close to bed! Yes, you need them, but they can cause you to have a harder time falling asleep as well as cause vivid dreams.

Hormone imbalances: Check your Cortisol levels! Cortisol = stress hormone. When it is high (another common abnormality of Lyme’s), it can cause you to not be able to fall asleep. Reduced levels in testosterone in men can cause sleep apnea. Women’s number one hormone issue associated with sleeping problems is lower progesterone levels.

Low blood sugar: Try sticking with a healthy diet for tips to eat a proper diet for those with Lyme disease. Stress can hinder sleep because it produces two things called epinephrine and non-epinephrine, which stimulate the nervous system, which triggers a fight or flight” response in your body, keeping you up. HPA and ACTH, two chemicals responsible in stress response mostly related to an external stressor, AKA Lyme, can also keep you awake at night.

Lack of darkness: I know this isn’t a physiological problem, like I have listed above, but I felt like it deserved to be up here. Before you go to sleep, your body starts producing melatonin, a chemical in your body that makes you sleep and is essential for a restful sleep. This chemical continues to be produced when you are sleeping, with its highest production between 2 a.m. and 4 a.m. Experts say that without total darkness, the effects of this are much less, causing a lessened effect.

There are other causes are ones that we ourselves can do our best to stop doing, as we might not even be aware that our habits are keeping us awake at night. Poor sleep planning is the main one. Trying to go to bed and wake up at the same time and having a schedule is very important. Working night shifts can cause sleep problems since it causes your body to get out of a normal sleeping pattern, caffeine and other stimulants (check your meds, some have stimulants you might not be aware of!), sleeping with your pets (they can get up and down, or move too much), eating too close to bedtime (digestion disrupting sleep), alcohol and nicotine, exercising too close to bedtime (yeah us Lyme’s are super active!.. but you know what I mean), ELECTRONIC DEVICES IN THE BEDROOM, among other things that we can change ourselves and try to help aide us get a good night’s rest.

The main issue with sleep deprivation and Lyme is that without a good night’s rest, you are hindering the healing process. Sleep fixes and restores what you did during the day, and believe it or not, when treating Lyme, our bodies’ peak at fighting the little bastards when we are asleep.

So what does one do when they just can’t get to sleep or stay asleep?

Well, there are many things you can do, whether it is by your own actions or things you can personally do, or take natural supplements or pharmaceuticals to be able to aid in this process such as a sleep schedule, substances, electronics, and need for darkness, but others include avoiding stimulating activity right before bed, meditation, or taking a warm bath before bedtime.

Sleep Disorders and Lyme disease-Discussed

 

 

Facebooktwitterpinterestlinkedin

Treat insomnia naturally to lose

February 25, 2014

Treat insomnia naturally to lose-sleep your weight off by Restoring sleep Cycle

 

insomnia

The first step in treating insomnia is to find out whether the problem is being caused by stress or…

Treat insomnia naturally to lose-Understanding Insomnia
Insomnia is a relatively common sleeping disorder, affecting about one-third of the world adult population. Insomnia is more common in women, but quality of sleep often decreases equally in both women and men as we age.

There are a variety of factors that can cause insomnia: stress (including anxiety about not being able to sleep), extreme temperature fluctuations, environmental noise or changes, medication side effects, hormones, or disruption to the regular sleep pattern. Depression, chronic pain, a variety of health issues and sleep apnea can also contribute to insomnia. Lifestyle can also affect insomnia – studies have shown that alcohol and caffeine intake and smoking cigarettes before bedtime disrupts sleep, as can excessive napping in the afternoon or evening.

Treat insomnia naturally to lose-Secrets to Sleeping soundly
We have many reasons why people have a difficult time staying asleep. The good news is that common problems with sleep are often easily addressed without the use of medication – there are no guaranteed natural cures for insomnia, but there are effective steps you can take. One may need to answer some of these questions (and try the simple sleep aid recommendations) if you find yourself waking frequently in the night:

  • Are you physically uncomfortable? A too soft or too firm mattress, an uncomfortable pillow, or an older, worn-out bed can all impede a good night’s sleep. Check your mattress for signs of wear at least twice a year, and consider new pillows. You may also want to see an osteopathic physician who specializes in osteopathic manipulative therapy (OMT). A session or two of this safe and effective sleep aid treatment can be life-changing.
  • Is your bedroom noisy? Consider a “white noise” generator, an inexpensive but effective device for making soothing sounds to mask jangling ones.
  • Is your mind overactive? If you can’t sleep because of thoughts whirling through your head, try the Relaxing Breath – it can help you put aside the thoughts that are keeping you awake. A few stretches can help with sleep aid, too.
  • Are you frequently getting up to urinate and then not able to get back to sleep? Eliminate caffeine and alcohol, especially before bedtime – both can increase nighttime urination and increase sleep disturbances.

Here are some natural tips to help you snooze peacefully through the night.

Treat insomnia naturally to lose-Lifestyle Modifications

  • Dim the lights an hour or two before bedtime to allow your body to increase natural melatonin.
  • Use window treatments to darken the room or wear a sleep mask.
  • Establish regular sleep-wake cycles, even on weekends.
  • Reduce the noise level around you and turn off the TV at least an hour before bedtime.
  • Reserve your bedroom for sleeping and making love.
  • Make your bed a sanctuary. Splurge on high thread count cotton sheets, a down comforter, a favorite pillow, or an extra luxe mattress, like Tempur-Pedic.  Surround your bed with flowers and candles.
  • Eliminate or reduce caffeine, especially in the afternoon or evening.
  • Increase light exposure during the day to promote healthy melatonin balance.
  • Have sex or masturbate before bed.
  • Use breathing and relaxation exercises, such as guided imagery CDs.
  • Shut your brain off at night. Don’t work, watch stimulating shows, or engage in thought-provoking activities just before bedtime.
  • Exercise regularly.
  • Do leg exercises just before bed to divert blood flow to your legs, rather than your brain.
  • Visualize yourself asleep as you go to sleep.  Practice deep breathing and progressive muscle relaxation by tensing and relaxing muscles all over your body.
  • Brew a strong cup of chamomile tea before bed, using 2-3 teabags.
  • Consume no more than 1 serving of alcohol per day. Excess alcohol can disrupt sleep.

Nutrition

  • Eat foods high in tryptophan before bedtime, such as lean turkey.
  • Eat foods high in magnesium, such as halibut, almonds, cashews, and spinach.
  • Eat foods high in Vitamin B complex, such as leafy green vegetables, nuts, and legumes.

Fighting Fatigue with Insomnia Herbs
whenever you feel worn down or are lacking energy due to improper sleep, a hectic schedule or day-to-day stressors, learn how to fight fatigue naturally with insomnia herbs. Taking a few minutes for yourself and do simple breathing exercises this can be helpful, as can daily moderate exercise and getting adequate rest. Certain nutrients, botanicals and other compounds can also help to ward off or lessen the effects of general fatigue. Experiment with the following insomnia herbs and natural remedies for insomnia:

  • Magnesium and calcium. Oral magnesium supplementation has been shown to improve symptoms of fatigue in persons with low magnesium levels.
  • Eleuthero or Siberian ginseng (Eleutherococcus senticosus). Studies show that Eleuthero can help enhance mental activity as well as physical endurance.
  • Coenzyme Q10. This vital nutrient is involved in cellular energy production throughout the body.
  • Ashwagandha, ayurvedic herb prized for its ability to help the body deal with stress.
  • Cordyceps, a traditional Chinese medicinal mushroom that may help fight fatigue and boost energy levels.

Treat insomnia naturally to lose-Natural Remedies for Insomnia
Sleep is an important part of reaching your health goals. Shakespeare called sleep “the chief nourishes in life’s feast.” Adequate sleep is a primary component of a healthy lifestyle. Although often the undesirable result of our busy lives, insufficient sleep may also be indicative of imperfect health, and can itself lead to future health problems.

Here are some suggestions for getting the sleep you need to protect body and mind:

  • Eliminate caffeine from your diet, especially in the form of soft drinks and coffee, as well as over-the-counter drugs (check the labels).
  • Practice daily breathing exercises, and the relaxing breath when falling asleep.
  • Take a warm bath before bedtime.
  • Get at least 45 minutes of aerobic activity every day.

Treat insomnia naturally to lose-Sleep for Weight Loss
Want help achieving and maintaining a healthy weight? Aim for eight hours of sleep a night. Research suggests that appetite-regulating hormones are affected by sleep and that sleep deprivation could lead to weight gain. In two studies, people who slept five hours or less per night had higher levels of ghrelin – a hormone that stimulates hunger – and lower levels of the appetite-suppressing hormone leptin than those who slept eight hours per night. So make sure getting adequate sleep is near the top of your optimum health checklist!

In your effort to treat insomnia, to achieve optimal weight loss, I recommend a visit to AWAREmed Health and Wellness Resource Center under Doctor Akoury’s care where focus is on Neuroendocrine Restoration (NER) to reinstate normality through realization of the oneness of Spirit, Mind, and Body, Unifying the threesome into ONE is the key objective.

Treat insomnia naturally to lose-sleep your weight off by Restoring sleep Cycle

Facebooktwitterpinterestlinkedin

Why You Cannot Lose Weight Fast, Act Now, Call the expert!

February 18, 2014

12 Reasons why you Cannot Lose Weight Fast

Why You Cannot Lose Weight Fast, Act Now, Call the expert!

why you may not lose weight is due to poor eating habits and sleep deprivation.

Many at times we tend to follow the right ways in an attempt to losing weight by eating well and exercising, but despite all these efforts weight just won’t go away or worse still it’s going up! Surely, making desperate attempts to lose weight can be so frustrating may create a real stress in our lives. I can say with certainty that weight is the number one stress for women the world over.

We go round and round trying to control what we eat and yet we feeling like failures because the scale doesn’t move, we punishing ourselves for not being more in control, and then manifesting a huge amount of bodily stress that causes further problems in our bodies. Weight loss is achievable by following the right practices and being discipline to then. However there are several reasons that may make us not to lose weight, some of them include:

Why you cannot Lose Weight Fast -Lack of adequate sleep

Sleep deprivation may be hindering your weight loss targets. This brings down your metabolism and affects the hunger hormones leptin and gherkin. You cannot Lose weight Fast if you do not have time to restore.

Leptin hormones has a major function of communicating with the brain to stop eating, whereas Ghrelin is produced in the stomach and has a function of stimulates hunger. Research suggests that inadequate sleep is associated with low levels of leptin, high levels of ghrelin and weight gain.

the solution to sleep deprivation is to off your phone laptop and any other thing that may bring disruption and focus on good sleep hygiene, get to bed early, make sure your room is dark and cool and avoid all drugs including cigarettes, alcohol and sleeping pills. You cannot lose weight fast if you drink alcohol.

Why You Cannot Lose Weight Fast -Consumption of hidden sugars

Sugars are everywhere. The biggest culprits include muesli bars, breakfast cereals, sports drinks, sauces and spreads – even certain peanut butter brands contain sugar. So what’s the big deal? Added sugars are now considered to be more damaging than dietary fat to your weight and overall health, contributing to conditions including dental decay, diabetes, heart disease and obesity.

The solution to this is to avoid products with high amounts of added sugar. It may be listed as corn syrup, sucrose, malt, glucose, molasses, fructose, maltose or fruit juice concentrate. You cannot Lose weight Fast if you eat Simple sugars.

You count calories, not nutrients

There is no question that portions need to be smaller in order to lose weight. However, we have become so obsessed with calorie control that we often overlook the most important aspect of food the nutrients.

The solution will be think quality. Don’t just focus on the calories. Instead, choose nutrient oriented food and nourish your body with the vitamins, minerals and antioxidants found in fruit, vegetables and wholefoods.

Why you cannot lose weight Fast -You’re absorbing environmental estrogens

Also known as xenoestrogen, these are synthetic chemicals found in plastics, fertilizers, detergents and cosmetics. While the effects of xenoestrogens on the body are still being studied, it is believed they can mimic the biological hormone estrogen. Excess estrogen can result in weight gain in both men and women.

You sit down too much

Watching the Karda Are you eating well and exercising, but your weight just won’t budge? Or it’s going up? Desperate attempts to lose weight can be so frustrating and create a real stress in our lives. In fact, I’ll go as far as saying that weight is the NUMBER ONE stress for women I know. You cannot Lose weight Fast if you are stressed out.

It’s a vicious cycle of trying to control what we eat, feeling like a failure because the scale doesn’t move, punishing ourselves for not being “more in control,” and then manifesting a huge amount of bodily stress that causes further havoc in our bodies. Then we binge or take our diet to an extreme (never healthy) and the cycle continues…

Shians, doing sedentary jobs and stalking old flames on Facebook is a far cry from our hunter-gatherer ancestors. You may think you’re too busy to exercise, but the reality is we are meant to move.

Solution: You may laugh, but this is known as NEAT non-exercise activity thermogenesis). Research suggests those who fidget burn hundreds of extra calories throughout the day. Fidgeting includes crossing or uncrossing the legs, stretching, standing up often or maintaining a good posture. Aim to move every 30 minutes to bump your body out of hibernation mode. You cannot Lose weight Fast if you do not move.

You don’t have time to cook

The combination of busy lifestyles and fast food at our fingertips has resulted in less food preparation in the home. Grabbing breakfast on the go or takeaway for dinner is not good for your waistline.

Solution: Set a goal to attempt a new, healthy 20-minute meal each week. Whenever you make a meal, make extra and freeze portions for those days you don’t have time to cook.

You’re dealing with a hormonal condition

Hormone conditions such as hypothyroidism, polycystic ovarian syndrome and insulin resistance can cause weight gain and make it hard to lose weight.

Solution: Talk to your GP and get tested. If you have one of these conditions, diet may help. Exclude refined carbohydrates and increase good-quality protein, vegetables, seaweed and essential fatty acids. You cannot Lose weight Fast if your hormones are off balance.

You’re not eating enough good fats

For decades dietary fat was considered the enemy when it came to weight loss. But interestingly, since the introduction of low-fat products we have seen an increase in obesity around the world.

Solution: Scrap your negative view on fat and include a small amount of “good” fats in each meal. The essential fatty acids in flaxseed oil, oily fish, nuts and seeds not only help you feel full but also facilitate fat breakdown. You cannot Lose weight Fast if you do not eat enough good fats.

You believe the food hype

Marketing of processed foods can be confusing. A package may read “source of calcium” or “no artificial colors” but still be packed with sugar. Why You Cannot Lose Weight Fast if you do not read labels.

Solution: Read the ingredient list. If sugar is in the first three ingredients or it has chemicals you haven’t heard of, don’t buy it.

Your body has a set point

The set point theory says our body is programmed to be a certain weight and fights to stay there. This may explain why calorie restriction alone doesn’t produce long-term weight loss.

Solution: Steady weight loss through a balanced diet and exercise is the only proven way to lower your set point. Aim for a loss of a kilo a week and give your body time to adjust.

You’re not getting enough Vitamin D. 

A huge number of the populations have low Vitamin D, which is associated with weight gain and several metabolic processes. If you spend much of your life indoors, get your Vitamin D checked with your doctor.

Your liver is sluggish and you need a good cleanse! 

You cannot lose weight fast if your liver is sluggish. If you’re feeling low, tired, and moody and your diet contains alcohol, coffee and sugar, you need to give your body a break. When your liver is sluggish, it struggles to process substances/toxins/hormones efficiently and this leads to toxic build up and this will inevitably cause weight gain. You might benefit from a seasonal cleanse.

12 Reasons why you cannot lose weight fast 

 

 

Related articles
Enhanced by Zemanta
Facebooktwitterpinterestlinkedin

Sleep deprivation causes weight gain and obesity

February 10, 2014

Sleep deprivation can be avoided

Sleep deprivation is the condition of not having enough sleep it can be either chronic or acute

 

 

 

 

 

 

 

 

 

 

Sleep deprivation causes weight gain and obesity-Find out

Sleep deprivation is the condition of not having enough sleep it can be either chronic or acute

Think about it: If you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee or may be more and a doughnut for a quick shot of energy. Later you may skip the gym and pick up take away on your way home to your family no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep.

Sleep deprivation-Recommended Related Disorders

Narcolepsy Resources

Left untreated, narcolepsy may be devastating both psychologically and socially. However, with proper management and treatment, people with narcolepsy usually lead meaningful and productive personal and professional lives. If you are diagnosed with narcolepsy, consider joining a support group.

By becoming a member of a support group, you’ll get emotional support from people who are having similar problems. This will alleviate isolation and the feeling that you are the only one with this condition. The exchange of ideas with people of the same situation will go a long way in helping you make corrections and evaluate progress.

It’s important to note that it’s is a vicious cycle, and eventually this sleep deprivation can sabotage your waistline and your health.

It starts out innocently enough. “When you have sleep deprivation and are running on low energy, you automatically go for a bag of potato chips or other comfort foods according to experts. The immediate result you may be able to fight off sleepiness. However the ultimate result would be unwanted weight gain as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss.

Experts say sleep debt is like credit card debt. If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.

Not getting enough sleep is common and we talked about it with pride. We brag about an all-night out not knowing that we do pay a price for staying up late and getting up early,” says Mark Mahowald, MD, director of the Minnesota Regional Sleep Disorders Center in Hennepin County.

Sleep deprivation-Understanding the Sleep Diet Connection

The sleep-diet connection is regular fodder for diet books and magazine articles. Maybe you have even heard about the sleep diet, which suggests you can lose weight while you catch your ZZZs. And it’s true, sort of.

“It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly,” explains Michael Breus, PhD, author of Beauty Sleep and the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz.

On average, we need about 7.5 hours of quality sleep per night, he says. “If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”

Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones, explains Breus.

The two most important hormones in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”

More ghrelin plus less leptin equals weight gain.

“You are eating more, plus your metabolism is slower when you are sleep-deprived,” Breus says.

The Sleep Deprivation-Weight Loss Solution

So what can you do about sleep deprivation?

A lot, says Breus. First, look at how much you sleep vs. how well you sleep. “Some people such as new moms may only get to sleep for a four-hour stretch. And there are some people who get 7.5 hours of sleep that is poor quality because of pain or an underlying sleep disorder, and this has the same effect  as if they got less sleep,” he says.

Trouble-shoot both with improved sleep hygiene, he says.

Sleep deprivation information including symptoms and causes

Not sleeping enough and not sleeping well is not OK. As a matter of fact, there is quite a price to pay. It may surprise you to learn that chronic sleep deprivation

For starters, avoid any caffeine in the afternoon because it will keep you in the lighter stages of sleep which are associated with poor sleep at night. Breus recommends only decaf from 2 p.m. on. Exercise also helps improve sleep quality.  How soon before bed should you exercise? It depends everyone is different. It’s more important that you exercise than it is when you exercise.  Breus says to be safe, don’t exercise right before going to bed. “But some people exercise better before bed and it doesn’t affect their sleep,” he says.

Watch what you eat before bedtime. “Pizza and beer before bedtime is not a good idea,” says Breus. “Neither is eating a big meal close to bedtime.” He suggests eating a few healthy snacks and then having a light meal like a bowl of cereal if you’re running close to bedtime. Heavy, rich meals before bed can also increase risk of heartburn, which will certainly keep you up all night.

What if you are getting enough hours of sleep but wake up and feel sleepy the next day? “Talk to your doctor about seeing a sleep specialist,” Breus says. After conducting a thorough evaluation and sleep study, in which you are monitored while sleeping, the sleep specialist can help identify any underlying problem. Together you can develop a treatment plan so that you get more high-quality sleep — and maybe even slim down.

Sleep deprivation causes weight gain and obesity-Find out

 

Related articles
Enhanced by Zemanta
Facebooktwitterpinterestlinkedin

  • Recent Posts

  • Blog Categories