RESTFUL SLEEP NATURAL SUPPORT FOR

1/26/2021

                 NATURAL SUPPORT FOR

               RESTFUL SLEEP
                    PATRICK HEALEY, N.D.
                      JANUARY 26, 2021

            DISCLAIMER

This presentation is for informational
purposes only. Anything presented in
this lecture is not meant to diagnose,
treat, or cure anything and should not be
a substitute for individualized
professional medical advice.

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CONFLICTS OF INTEREST

• Dr. Healey works on behalf of Vital Choice Health
  Store
• At the time of this lecture, he reports no monetary
  endorsements from brand or product companies

AMAZING BREAKTHROUGH!
“Scientists have discovered a revolutionary new treatment that
makes you live longer. It enhances your memory and makes you
more creative. It makes you look more attractive. It keeps you
slim and lowers food cravings. It protects you from cancer and
dementia. It wards off colds and the flu. It lowers your risk of
heart attacks and stroke, not to mention diabetes. You’ll even
feel happier, less depressed, and less anxious.”
Are you interested?

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             SLEEP

WHY DO WE SLEEP?
Have you ever thought about it?
• Why do we go through this mysterious process nightly?
• Is it to recover from the previous day or prepare for the
  next one?
• Is it for physical rest?
• Mental rest?
• Spiritual rest?
• All the above?

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MYSTERY OF SLEEP
• While we don’t have all the answers yet,
  research and simple observation has shown
  us why we need to sleep and what drives us to
  sleep.
• Sleep is for total body rejuvenation and
  revitalization, mentally, physically, and
  spiritually - yet the mind and body are far from
  “inactive”

SLEEP STATS
• Somnolence is the medical term for the state
  of “sleepiness” or “drowsiness”
• 1/3 of your life will be spent sleeping!
• Approximately 15-20% of the U.S. population
  has a sleep disorder - about 1 in 5 people
• One person dies in an auto accident every
  hour in the U.S.A. due to a fatigue-related
  error. Auto accidents caused by drowsy
  driving exceed those caused by alcohol and
  drugs combined!

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SLEEP REVIEW
• The decrease in daylight triggers melatonin production
  which causes drowsiness and sets the stage for sleep
• Your body goes through several sleep stages in 90
  minute cycles. These cycles repeat dynamically
  throughout the night regardless of when you go to bed
    NREM – non-rapid eye movement sleep
    REM – rapid-eye movement sleep
• You need between 7-9 hours of quality sleep every
  night (5-6 cycles).
• Ideally going to bed between 8pm-11pm

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BENEFITS OF SLEEP
• Enhances learning and        • Supports healthy aging
  memory                       • Reduces anxiety and
• Increases immune function      depression
• Detoxifies the brain         • Supports healthy digestion
• Regulates blood pressure     • Supports weight loss
  and heart rate               • Reduces stress
• Repairs tissues and organs   • Increases energy
• Reduces cancer risk          • and so much MORE!
• Reduces risk of
  cardiovascular disease

SLEEP IS VITAL!

“You’re not healthy, unless your sleep is
healthy” – William Dement, M.D. (sleep researcher)
You can eat well and exercise, but if you are
not getting quality sleep, your health will
undoubtedly suffer.

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INSOMNIA
• Insomnia is difficulty in falling or staying asleep,
  the absence of restful sleep, or poor quality
  sleep. Insomnia is a symptom and not a disease.
• Types of Insomnia
   • Sleep Onset Insomnia – trouble falling asleep
   • Sleep Maintenance Insomnia – trouble staying
     asleep, waking up during night

CAUSES OF INSOMNIA
 Circadian Rhythm Disruption - The body LOVES Rhythm and Routine!
 Nutrition and Diets (weight-loss, keto, vegetarian/vegan, etc.)
 Medications
 Psychological conditions (for example, depression, anxiety)
 Chronic diseases
 Inflammation and chronic pains
 Frequent nighttime urination (nocturia)
 Hormonal imbalances - perimenopause/menopause
 Environmental changes (travel, jet lag, or altitude changes)
 Stressful events
 Faulty sleeping habits - using electronics before bed, excessive daytime
  naps or caffeine consumption.
 Bedroom Environment (lights, noise, temperature, bedding, EMFs)

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SETTING THE STAGE
FOR QUALITY SLEEP
• Circadian Rhythm is Key!
• Disrupting substances (alcohol, caffeine, etc.)
• Light & Darkness
• Temperature
• The Sacred Bed
• Electronics and EMFs
• Exercise

CIRCADIAN RHYTHM

• The Key is Consistency!
• The body LOVES rhythm and balance
• Wake up at the same time and go to bed at the
  same time every day – even on the weekend
• You cannot “catch up” on your sleep debt over
  the weekend

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AVOID ALCOHOL
• While most people use alcohol to help them fall asleep, it actually is
  detrimental to getting a good night’s sleep.
• Drinking alcohol in the evening, even moderate consumption, disrupts your
  circadian rhythm (your “24-Hour Biological Clock”)
• Alcohol suppresses melatonin and growth hormone production
• Increases magnesium loss from the body in the urine
• Alcohol disrupts REM sleep – while the alcohol is being processed
• Alcohol causes a “rebound effect” and moves you from deeper sleep into
  lighter sleep during the second half of sleep, leading to more frequent
  awakenings
• Stop alcohol consumption 3 hours before bedtime or don’t drink it at all

AVOID CAFFEINE
• “Caffeine is the most widely used (and abused) psychoactive
  stimulant in the world.” – Matthew Walker, PhD
• Caffeine is the second most traded commodity after oil!
• Caffeine blunts the signal and drive to sleep created by a chemical
  called adenosine
• Caffeine can keep you from falling asleep or keep you from getting
  quality sleep
• Found in coffee, teas, decaffeinated coffee/tea, chocolate, energy
  drinks, diet/weight-loss pills, some medications
• Stop caffeine by 2:00pm or don’t drink it at all
• The “half-life” of caffeine is about 5-8 hours

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SMOKING
• Nicotine in tobacco is a stimulant
• Both cigarette smoking and quitting smoking can cause
  sleep disturbances
• Withdrawal during the night may cause someone to
  wake up
• Snoring and sleep apnea are more prevalent in those
  who smoke cigarettes

LIGHT & DARKNESS
• Light suppresses melatonin production and disrupts circadian rhythm
• Light exposure in the morning and throughout day helps set your
  circadian rhythm
• Reduce light exposure at night – especially “blue lights” from
  electronics
• Fluorescent lightbulbs and LED lights produce more blue light than
  old incandescent bulbs
   • TV, Computer, Cell phones, Tablets,
   • If you need to use them, stop 2-3 hours before bed and wear blue-
      light blocking glasses
• Ideally, sleep in a pitch black room or with a little natural moonlight
• Use blackout curtains or face mask if you can’t control your
  environment

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ELECTRONICS
• Blue light suppresses melatonin production and
  disrupts circadian rhythms for about twice as
  long compared with green light
• Use blue-light blocking glasses if you have to look at
  screens
  • Dim screen backlight and put into night shift mode
    (there are phone and computer Apps)
  • Use dim red/orange night lights (candles, salt lamps)

TEMPERATURE
• You body temperature naturally decreases by about 1-
  2F during sleep and starts about 2 hours before bed
• Keep room between 60 – 68F
• Make sure your bed is not too hot or cold
• Don’t over bundle or allow yourself to become too hot
  or too cold, especially your feet
• Take a warm bath before bed to relax and help lower
  your temperature to prepare for sleep

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THE SACRED BED
• Use your bed for only 2 things
   • Sleep
   • Sex
Nothing else!
Don’t watch TV in bed
Don’t eat in bed
Don’t work in bed, etc.
Keep your bed sacred!

EXERCISE
• Exercise in the early morning and afternoon may help
  reset a persons sleep-wake cycle
• Improves sleep quality and increases duration
• Exercise increases the time spent in deep restorative
  sleep
• Regular exercise reduces stress and insomnia over
  time more than it does immediately

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SLEEP SUPPORT PRODUCTS
•   Magnesium
•   Sleepy Night Fresh Mornings (Wishgarden Herbs)
•   CALM ASAP (Gaia Herbs)
•   L-Tryptophan & 5-HTP
•   L-Theanine
•   GABA (gamma-aminobutyric acid)
•   Melatonin
•   GABA Soothe (Jarrow Formulas)
•   Theanine Serene (Source Naturals)
•   Dreaminol (Nature’s Plus)

Warning!
INDIVIDUALS WHO HAVE CERTAIN MEDICAL OR HEALTH
CONDITIONS OR WHO ARE TAKING MEDICATIONS SHOULD
CHECK WITH THEIR DOCTOR OR PHARMACIST BEFORE
TAKING NATURAL PRODUCTS DUE TO POTENTIAL
NEGATIVE INTERACTIONS

JUST BECAUSE IT IS “NATURAL” DOES NOT MEAN IT
CANNOT CAUSE SIDE-EFFECTS OR HARM TO THE BODY,
ESPECIALLY WHEN COMBINED WITH MEDICATIONS

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MAGNESIUM
• Approximately 50-80% of the population is not getting adequate amounts of this
  nutrient daily (Adults need at least 300-400mg a day of magnesium)
• Needed for over 300 reactions in the body!
• Energy production, muscle relaxation, nervous system function, creation of
  neurotransmitters, heart health, brain health, immune function, blood sugar
  regulation, and so much more!
• Magnesium is involved in every cell of the body if you don’t have enough magnesium,
  then the cell function decreases leading to imbalances in other areas including sleep
• Stress causes you to use more magnesium and decreases your levels
• The best forms to consider are magnesium glycinate, magnesium citrate, and
  magnesium chloride. They come in capsule, tablet, powder forms and some in liquid
  forms
• You have to be consistent in taking magnesium every single day. Replenishing
  magnesium in the body may take weeks or months depending on how low you are.
• Don’t just take in the evening. Split up the dosage throughout the day.

SLEEPY NIGHTS & FRESH MORNINGS
(WISHGARDEN HERBS)
A fabulous blend of nervine (calming to the nervous system and
brain) and sedative botanicals in an easily absorbed liquid
formulation.
    • Hops strobiles
    • Passionflower aerials
    • Scullcap aerials
Great for those who have trouble calming the
mind and nervous system before bedtime
and falling asleep

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CALM A.S.A.P. (GAIA HERBS)
 A harmonious blend of Passionflower, Chamomile, Vervain,
  English Lavender, Holy Basil, Scullcap, and Oats.
 Provides relief from occasional anxiousness and stress
 Designed for anxious symptoms, but because of its calming
  response it can be very relaxing and sedative.
 For sleep support, use the recommended dosage of 3
  capsules
 For anxious stress support start with 1 capsule 3 times a
  day and work up to 3 caps at a time if need be.

L-TRYPTOPHAN & 5-HTP
Precursors for the neurotransmitters serotonin and
melatonin
• L-Tryptophan
• 5-HTP (5-Hydroxytryptophan)
Best for those who have a low mood and sleep issues
Note: 5-HTP can cause stomach upset in some individuals
**Contraindicated in those on SSRIs, SNRIs or similar
psychological medications** Check with your doctor

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L-THEANINE AND GABA
• Amino acids naturally derived that produce calming
  and relaxing alpha-brain waves and reduce beta-
  brain waves
• Produces calm focus and relaxation without sedation
• Higher dosages can cause sedation
• GABA is a bit stronger than L-Theanine
• Patented forms: PharmaGABA® & Suntheanine®

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GABA SOOTHE® (JARROW FORMULAS)
Supports Relaxation & Focus Without Drowsiness
Clinically Studied Ingredients
Provides a Concentrated form of Ashwagandha)
   o 100mg GABA (PharmaGABA®)
   o 100mg Theanine (Suntheanine®)
   o 225mg Ashwagandha Extract (Sensoril®)

Best for use in those with stress interfering
with sleep

THEANINE SERENE® (SOURCE NATURALS)
 A fabulous combination of nutrients that is designed for anxiety/stress
  support, but is a great formula for sleep support.
 L-theanine and GABA - to support relaxation and calm, focused
  attention
 Taurine – amino acid that supports the movement of potassium out of
  neurons, which may help prevent overexcitation of neurons.
 Magnesium - supports muscle and nerve relaxation (and over 300 other
  biochemical processes!)
 Holy Basil leaf extract - gently soothe away the tension and regulate the
  stress hormone cortisol in your body
 Relora® - “reduces cortisol exposure and perceived daily stress, while
  improving a variety of mood state parameters, including lower fatigue
  and higher vigor.”
 Melatonin free!

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MELATONIN
• The body creates around 5-300mcg a night
• Best for those whose sleep schedule is out of rhythm – i.e. jet lag,
  night-shift work, traveling, etc.
• Use only for a short period of time – no more than 2 weeks.
   Low dose = less than 1 mg
   Moderate dose = 2-5mg
   High dose = >5mg
• There are forms of melatonin that are extended release/sustained
  released that slowly release melatonin over time. Good for
  maintaining sleep.
• Comes in liquid drops, sublingual (under the tongue), lozenges, pills

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MELATONIN PRODUCTS

• Melatonin Sustain® (Jarrow Formulas)
• Dreaminol® (Nature’s Answer)
• Tranquil Sleep® (Natural Factors)

MELATONIN SUSTAIN® (JARROW FORMULAS)

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TRANQUIL SLEEP® (NATURAL FACTORS)

DREAMINOL® (NATURE’S PLUS)

                 Casein decapeptides
                 (Lactium® milk protein)
                 5-HTP (5-Hydroxytryptophan)
                 L-Theanine
                 Lemon Balm
                 Melatonin
                 Best used in those with stress
                 sleep disorders for short-term
                 because of melatonin.

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SUMMARY
• Stop caffeine by 2:00pm or don’t drink it at all
• Stop alcohol at least 3 hours before bedtime or don’t drink it at all
• Reduce light exposure at night – especially “blue lights” from electronics
  (TV, Computer, Cell phones, Tablets, etc.)
• Sleep in a pitch black room – use red night light if needed
• Keep room temperature between 60 – 68F
• Make sure bedding is comfortable and you don’t over or under bundle

SUMMARY CONTINUED
• Keep your bed sacred! – use bed for only sleep and sex. Nothing
  else!
• Exercise in the early morning and afternoon
• Supplement as needed to support your body’s natural process
• Seek professional help if these measures are not working
• Remember…You need to address the cause of why you are not
  sleeping. It may not be directly related to sleep.

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RESOURCES
• Sleep Smarter – Shawn Stevenson
• Good Night: The Sleep Doctor’s 4-Week Program to Better Sleep and
  Better Health – Michael Breus, PhD
• The Power of When: Discover Your Chronotype – Michael Breus, PhD
• Why We Sleep: Unlocking the Power of Sleep and Dreams – Matthew
  Walker, PhD
• thesleepdoctor.com
• www.sleepfoundation.org
• www.sleep.org

  “Sleep is the single most effective thing
   we can do to reset our brain and body
  health each day – Mother Nature’s best
        effort yet at contra-death.”
                       – Matthew Walker, PhD -
                             Sleep Researcher

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Questions?

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