As well, when sleep is insufficient, genetic expression becomes altered in over 750 genes resulting in increased systemic inflammation!

Sleep is really important!

Work vs. Sleep
In many cultures, including our own, work and productivity are viewed as being superior when compared to a good night’s sleep. Some cultures even have a term used to describe ‘death from being overworked!’ In the medical field, studies have shown a 700% increase in adverse events with regard to patient care when doctors and nurses worked 5 or more 24+ hour shifts within 30 days. Pilots also report that sleep during long flights is common, often for more than 2 hours at a time. Work and social life often take precedence over self-care, especially when it comes to sleep.

Desperate for Some Shut-Eye
Although individual needs will vary, research has shown that seven hours per night seems to be the sweet spot for regenerative sleep. Children and teenagers need a few additional hours each night however once adulthood has been reached, sleep needs seem to stabilize for the rest of life. But when the sleep cycle becomes disrupted, especially for days or weeks at a time, the mind becomes altered and we become desperate for a solution. The pharmaceutical industry, once again, has come to the rescue with several classes of drugs designed to induce sleep, however, they are not as helpful as they appear.

Sleep Aids
Over 30 million prescriptions per year are written for Ambien. But unlike the commercial advertising, Ambien does not actually make you go to sleep but instead, puts you into a trance-like state which can lead to abnormal behaviors such as sleepwalking, driving while asleep and mindlessly eating during the night with absolutely no recollection of doing so.

But do they really help you feel better? Well, here are the stats:

• Ambien (and Lunesta) helped people fall asleep 20 minutes faster than the placebo
• They only added an average of 34 minutes to the total sleep time
• Taking 132 or more doses of sleeping pills in one year increases the risk of lung, lymphoma, prostate and colon cancers by 35%

So they’re not all their cracked up to be………

Remember, every drug has a cost to your body.  And they important thing is to find out what is actually causing the problems.

Top 10 Tips for Sound Sleep
There are a number of factors at play when sleep is elusive, however, common sense will dictate a few of the most basic factors that should be considered.

1. Managing stress is key, which can be done through some great adaptogenic herbs, NET, exercise, ect.
2. Get regular cranial care.  When your nervous system is functioning at its best, it’s not revved up, and the rest and digestion(vagus nerve) can do its job!  Also sleep apnea is HUGE, and becoming more and more common.  It’s not even from a weight issue anymore.  If you think you have sleep apnea, snore, or wake up still exhausted, I can help you with cranial care and dentistry get restorative sleep.
3. Ensure stable blood sugar levels before going to bed (i.e. no late-night snacks or sugary treats after dinner); Some people will do well to consume a small amount of protein, fat and a fruit or veggie just before bed.
4. Discontinuing the use of blue-light devices for 1 hour before bed including computers, cell phones and even television.
5. Create ‘dusk’ inside the house, especially in the bedroom using low lights and relaxing music. Pandora has a channel called “Sleep Station Radio.”
6. Ensure room temperature is at or near 65 degrees for optimal sleep.
7. Encourage regular exercise as a source of stress-relief and to increase the body’s need for rejuvenative sleep.
8. Avoid any kind of caffeine after 2pm.
9. Say no to alcoholic beverages in the evening; they help engage sleep but can cause disrupted sleep in the sleep cycle.
10. Ensure optimal hormone levels, especially for menopausal-aged women.  I can help with hot flashes and symptoms naturally.
11. Mattresses should be no older than 8-10 years and be firm enough to support the body yet allow for a comfortable night’s sleep.  ( I recommend organic mattresses, to not have chemicals in the foam).