How To Get Better Sleep

Let’s face it, few things are as frustrating as tossing and turning, looking at the clock as another hour goes by, and wishing (and wishing) for a good night’s sleep. Sleep is important for optimal health, which is why you should do all you can to get better sleep. Fortunately, there are several easy ways to ensure you sleep better and start reaping the benefits of sound slumber.

Six Sure-Fire Tips for Better Sleep

1. Turn out the lights. Light exposure at night disrupts the production of the sleep hormone melatonin (see more about melatonin below)—and you don’t even need to see the light in order to be affected by it. A low-watt night-light in an adjacent bathroom is acceptable, but when you are ready to go to sleep, all other lights (and the television) should be off, and the shades should be drawn. Blackout drapes are also a good investment.
2. Keep cool, sleep better. Research reveals that keeping your bedroom cool is the ticket to better sleep. Drops in core temperature signal the brain that it’s time to turn in for the night. And several studies found that people with insomnia slept more soundly when they wore “cooling caps,” plastic caps with tubes that circulate water to cool down the head. So set your thermostat to 65 or 66 degrees and aim for a skin temperature of around 90 degrees. A thin pair of pajamas and a light blanket or sheet should do the trick. One caveat: Don’t get too cold. Shivering or being chilled leads to restless sleep.
3. Turn down the volume. Everyone sleeps better when it’s quiet. If you are sleep deprived because of noise disturbances you can’t control—such as street noise or a snoring bedmate (get them checked for sleep apnea!)—then you may want to consider using ear plugs. Another good solution is to use a white noise machine that blocks out sound and lulls you into deep, better sleep.
4. Don’t read, use your laptop, or watch TV in bed. The truth is you shouldn’t use your bed for anything except sleep (and sex). If you spend significant time watching TV, reading, or just loitering in bed, your body won’t take the cue that “bed” equals “sleep.”
5. Cut back on alcohol and caffeine late in the day. Both alcohol and caffeine can contribute to sleep deprivation. If you’re especially sensitive to caffeine, you’ll want to avoid caffeinated beverages any time after noon. As for alcohol, one glass might relax you—but any more can interfere with your ability to fall and stay asleep. The closer to bedtime, the greater the effect.
6. Don’t eat right before turning in. If you eat right before bed, your stomach is still working hard to digest that meal when you are trying to nod off, and it can make sleep elusive. For better sleep, try to avoid eating 2–3 hours prior to bedtime.

If these tips for better sleep don’t work for you, I implore you to try natural sleep aids instead of prescription medications. The dangers of sleeping pills far outweigh their meager benefits and make no sense when safe, natural alternatives exist.

The Very Real Dangers of Sleeping Pills

According to a report issued by the Centers for Disease Control and Prevention (CDC), one in six adults with a diagnosed sleep disorder and one in eight adults who simply have trouble sleeping use prescription sleep aids.

This is just one of the key findings from the National Health and Nutrition Examination Survey (NHANES), which was conducted to determine how many US adults use sleeping pills. The survey also found that use is highest among adult women, and that usage also increased with age (with the highest percentages in the 50+ age brackets) and level of education (greater than a high school degree).

Folks, these findings are troubling, to say the least. The dangers of sleeping pills are very real. All sleeping medications—both benzodiazepines (such as Xanax, Restoril, and Halcion) and the newer non-benzodiazepine sedative hypnotics (Ambien, Sonata, and Lunesta)—have serious side effects. They include daytime drowsiness, cognitive impairment, balance problems, a strong potential for addiction, and according to a recent study, increased risk of death.

If you are currently taking a prescription sleep medication to get better sleep, I strongly encourage you to talk to your doctor about discontinuing it. Instead, give these safe, natural sleep aids a try and see which one works best for you. 

Natural Sleep Aids Work Wonders

1. Supplemental melatonin. The best-studied natural sleep aid is melatonin, the “hormone of sleep.” Melatonin’s production in the pineal gland is cued by light—levels rise in the evening as darkness falls and ebb toward the morning. Today’s plugged-in, lit-up world blurs the signals for melatonin release, resulting in disturbances in our sleep-wake cycles. By restoring natural levels, supplemental melatonin promotes sound, restful sleep. The suggested dose is 1–6 mg (average 3 mg) 30–60 minutes before bedtime.
2. Valerian root (Valeriana officinalis). This calming herb helps curb the anxiety that leaves many people tossing and turning. One recent study involved a group for whom sleeplessness is a common complaint: postmenopausal women. After four weeks of taking either a concentrated valerian extract or a placebo, 30 percent of the women in the valerian group had improvements in quality of sleep compared to just four percent in the placebo group. The recommended dose of this natural sleep aid is 500 mg before bedtime.
3. L-theanine (from green tea), GABA, lemon balm, chamomile, and hops also relieve stress, induce relaxation, and facilitate sleep. Look for them as standalones or in combination natural sleep aid products and use as directed.

 

Now it’s your turn: Do you have any tips on how to get better sleep?

Dr. Whitaker

Lower Stress and Cortisol Naturally

 

As you probably know, chronic stress can have a multitude of adverse effects on your overall health. For example, it significantly contributes to mental dysfunction and lack of physical and emotional energy. (I’ll talk more about one of these particular negative effects of stress on the body a little later.) That’s why it’s very important to do what you can to manage and lower stress. Some natural ways to manage stress that Dr. Whitaker has recommended in the past include exercise, meditation, aromatherapy, and GABA supplements.

Dr. Whitaker wants to share another way to safely and naturally lower stress—and subsequently, enhance mood, mental outlook, and well-being. It’s an all-natural, clinically studied patented combination of two botanical extracts called Relora^®. To understand why Relora works so effectively to lower stress, it helps to have a basic understanding of the body’s natural physiological response to stress.

Cortisol’s Role in the Adverse Effects of Stress on the Body

During the stress response the brain and other tissues are bathed in stress hormones. One of them is cortisol. Unfortunately, unlike other stress hormones that subside after things have quieted down, cortisol remains in the body for hours. And in situations of chronic stress, cortisol levels remain high for even longer, often dangerously so. And the older we get, the longer cortisol remains elevated.

As Dr. Whitaker mentioned earlier, one of the negative impacts of chronic stress on health and well-being is mental dysfunction. Animal studies have demonstrated that prolonged stress and high levels of cortisol accelerate brain aging and damage the brain, particularly the hippocampus, which affects learning and memory. It appears to do the same in humans.

A study conducted at McGill University in Montreal periodically measured the blood levels of stress hormones in 130 healthy people between the ages of 55 and 87 over five years. High levels of these hormones were associated with memory and attention difficulties.

Based on these findings, it appears that one of the best ways to avoid the negative effects of stress on the body is to use therapies that lower cortisol as well. And that’s where Relora can help.

Lower Stress + Lower Cortisol = Better Health

Relora, which is a combination of two botanical extracts (Magnolia officinalis and Phellodendron amurense) that have been used in traditional Chinese medicine for thousands of years to treat anxiety and stress, has been shown to modulate the stress response and lower cortisol.

In a randomized, double-blind, clinical trial, 56 people who had moderate levels of perceived psychological stress received either 250 mg of Relora or a placebo twice daily for four weeks. On the first and last day of the study, participants provided three saliva samples (morning, midday, and evening) and completed a Profile of Mood States (POMS) questionnaire.

At the conclusion of the study, Relora had helped to lower cortisol levels by 18 percent compared to placebo. The POMS results also revealed that those participants who had supplemented with Relora experienced a higher global mood state (11 percent), lower amounts of fatigue (31 percent), and less confusion (27 percent).

If you’d like to give Relora a try, look for products containing it and use as directed.

Now it’s your turn: What other techniques or supplements have you tried to help lower stress and maintain a positive mood?

Dr. Whitaker

Safe, Natural Treatments for Anixety

 

Tis the season to be jolly…and busy…and quite possibly a bit frazzled. If you’re looking for ways to alleviate stress and anxiety, you’ve come to the right place.

There are several safe and effective methods to treat anxiety naturally. For starters, take a little time each day for yourself and make sure you get plenty of sleep. Too much unhealthy food and too little exercise are an energy-draining, mood-plummeting combo, so you also need to try to eat as healthy as possible and keep your level of physical activity up to par.

But lifestyle modifications can only do so much. If anxiety levels skyrocket, it may be time to get some help. The following are a few of my favorite therapies for relieving stress.

1. Get a massage. Though massage used to be thought of as an indulgent luxury, it is now recognized as a powerful therapeutic tool. In addition to decreasing anxiety and tension and alleviating stress naturally, massage eases pain, relieves aching joints and muscles, improves range of motion, increases blood circulation and lymph flow, facilitates recovery from injuries, and lowers blood pressure and heart rate. Some insurance plans even cover prescribed massage therapy—it’s that effective!
2. Try a course of acupuncture. If you’ve never experienced acupuncture, the idea that needles could relieve, rather than cause pain and anxiety may be hard to fathom. But the sterilized, disposable needles used in acupuncture are so thin that patients rarely feel anything more than a slight tingling sensation. After the needles are inserted, the lights are lowered, soft music is played, and you experience complete, healing relaxation. A course of acupuncture is a wonderful way to melt away stress and anxiety.
3. Give reflexology a shot. Although reflexology is a remarkably soothing and relaxing experience, it is actually a therapeutic modality that provides tremendous benefits when used alone or in conjunction with other treatments. Patients at Whitaker Wellness have had particularly good results with reflexology for the treatment of anxiety, insomnia, digestive complains, headaches, and other conditions in which stress plays a role.

For times of acute stress and anxiety, I never recommend dangerous and addictive anti-anxiety medications. Instead, try GABA (gamma aminobutyric acid). This safe and extremely effective amino acid works on the same chemical pathways as Xanax, Valium, and other drugs—without all the negative side effects. To treat anxiety naturally, it is to recommended to take 750 mg of regular or 100 mg of better-absorbed PharmaGABA, one to three times per day as needed. GABA is widely available online and in health food stores.

Dr. Williams

What You Need to Know About Relaxation Drinks

We are an anxious society. Many complaints from people are ultimately rooted in stress, hectic lifestyles, and limited time for relaxation. People often asked for a prescription or supplement or any other quick remedy to help with anxiety and relaxation. The increasing popularity of relaxation drinks are a sign of this trend. Emerging on the market just a few years ago, sales of relaxation drinks are now a $100 million industry.

Relaxation drinks or “anti-energy drinks,” are drinks containing a blend of many herbs, supplements, botanicals and amino acids that have been previously used individually as calming agents. Relaxation drinks are a first attempt to blend these ingredients in a liquid form and then both package and market these drinks as “on-the-go” stress solutions.

The idea of drinking away your stress is not new. The most well-known relaxation drink may be alcohol, with many stressed professionals looking forward to the daily nightcap or wine with dinner. If we look further back in history, the revered tradition of drinking tea, or teatime, was an opportunity for relaxation. This tradition dates back thousands of years in East Asia, copied and brought to the West by the British Empire. We know now that tea contains theanine, an anti-anxiety ingredient.

The relaxation drinks currently on the market contain a variety of ingredients. The five most common ingredients are valerian root, theanine, GABA, 5-HTP and melatonin. Each of these has been used in anxiety management and some are even used to aid sleep. Valerian root, for example, is an herb that has been used to correct insomnia. It also reduces nervousness and anxiety. Theanine, as mentioned, is found naturally in black tea, and helps produce relaxing brain waves to relieve anxiety. GABA is a neurotransmitter and increases tranquility. Finally, melatonin has been widely used to help patients fall asleep and improve REM sleep.

The controversy over relaxation drinks stems from really not knowing how well these drinks work to induce relaxation. There are no formal studies detailing their efficacy, but anecdotally, patients and consumers report that they do notice feeling more “relaxed” or calm. Relaxation is subjective, but objective measurements would include a lowered heart rate, lower respiratory rate and decreased blood pressure. Relaxation drinks have been shown to induce this response within 30 minutes to an hour of ingestion. The effect may last a few hours.

Many also question whether the ingredients in relaxation drinks can work in a liquid and blended form. The amino acid 5-HTP, for example, may decompose in a liquid. There is concern that the amount of the ingredients touted for relaxation may not be sufficient. A popular relaxation drink contained only 0.7 mg of theanine; theanine is typically effective in doses of 200 mg or higher. There may also be too much of a particular ingredient. Melatonin doses should begin at 1 mg for most people, while many of these drinks can contain 3 to 5 mg of melatonin.

As with other older relaxation drinks (alcohol and tea), dependency is another concern. There are some reports that consumers are starting to use these drinks to get a “buzz” or temporary high. In an age where everyone seems to want to take something, are relaxation drinks going to serve as the next gateway for taking other medications and supplements?

Given the controversy, there are ways to use relaxation drinks safely and effectively.

Step 1: Check the Label

Learning to read and decipher labels is an important skill when buying any product, especially relaxation drinks. On the label, the ingredients should be listed. The amounts of each particular ingredient should also be listed. Failure to see this information is a red flag. Pay attention to the serving size listed on the bottle. The drink may have multiple servings, which means it may be easy to overdose if you drink the entire bottle. Also check the label for sugar content. Picking drinks with less sugar lessens the caloric load and prevents the interactions of excess sugar with ingredients meant for relaxation.

Step 2: Don’t Drink and Drive

Relaxation drinks should not be taken while driving or operating complicated machinery. Since it is difficult for the consumer to know the exact effects that each ingredient may have physiologically, it is best to avoid these drinks when doing anything that takes concentration and focus.

Step 3: Don’t Be a Mixer

Many of these drinks have ingredients in addition to those listed on the bottle. Herbs and supplements can interact with medications, so check with your doctor to make sure that there will be no negative interactions. Do not mix your relaxation drink with alcohol; we don’t know how this will affect each person individually.

The advantages of these drinks are that they are now widely available online and in health food stores, grocery stores and gas stations. There are approximately 300 different flavors and sizes. The drinks are convenient and inexpensive.

As with anything that is new to the market, trying a relaxation drink may be a safe and effective way to “relax” if certain precautions are followed. Relaxation drinks may be able to offer that first step in slowing down our racing minds. True healing and health, however, comes when there are blocked and scheduled times for recovery from stress. Find your relaxation strategy as a step toward better health. Those strategies should included meditation, exercise, massage and other activities along these lines.

 

Chill Out With GABA

Holidays are filled with stress. There’s shopping to get done in crowded stores, long lines at the airport, and family members (you know the ones) who add a bit of unwelcome drama at holiday gatherings. There’s no question about it, the holidays can take a toll on our health—physically and emotionally.

One of the best natural antidotes for holiday stress (or any stress, year-round) is gamma-aminobutyric acid (GABA). GABA is an amino acid produced naturally in the brain. In addition to functioning as a neurotransmitter, fostering communication between nerve cells, GABA reduces stress by toning down “excitatory” stimuli in the brain. Plus, it boosts dopamine and serotonin levels, which helps create an overall sense of calm.

Now, new research suggests GABA may also help prevent type 2 diabetes. Researchers at UCLA found that when mice were given GABA it helped to inhibit both glucose intolerance and insulin resistance—the two prime hallmarks of diabetes. In addition, the animal studies showed it has the potential to slow the progression of type 2 diabetes, even after its onset.

Now it’s your turn: Have you used GABA to reduce stress?