DRAdrianMD on Sleep Management
[MUSIC PLAYING] Hi. This is Doctor Adrian M.D. Are you having a hard time getting a good night's sleep? Do you lie awake at night or do you wake up repeatedly, unable to get a good night's sleep and then wake up tired in the morning? If so, there may be many reasons for this, including what you eat, your caffeine intake, medications or hormonal deficiencies. It also just happens commonly as we age, again, due to hormonal changes in the body. We know that older people tend not to sleep as much as younger people, although I often think that they need to sleep more. If we can treat insomnia in the aging patient it's especially good for their general health and for healing. The most common things I recommend to patients for sleep are magnesium, magnesium comes in several forms. Some forms are more absorbable and others are more of a laxative. Depending upon whether you have constipation or not, you may want to use and the ones that have more of a laxative effect. Many patients, all they need is a good magnesium 300 or maybe 500 milligrams at bedtime. The second most common thing I use would be 5 hydroxy tryptophan, known as 5HTP. Some patients take this also during the day for anxiety and for depression. Other patients find it's very sedating, and just taking this at bedtime, or even maybe an hour or so before, helps them get a good night's sleep. There are also herbs that I have patients swear by, including valerian, passion flower, skull cap, and we carry several products that contain herbs. I get mixed reviews on herbs. Some people swear by them, others may find them not to be very helpful. Melatonin also has mixed reviews, as some patients may find that they're groggy in the morning. I'd encourage you to look over what we carry, then start with the magnesium, and then maybe 5HTP. Also lecithin, which is a basic nutrient. Now if you're eating or drinking caffeine, I'd maybe stop caffeine altogether or restrict it to breakfast only. Another common cause for sleeping poorly is how you end your day. Are you eating a lot of calories in the evening? Are you coming home from work and eating your whole day's worth of calories in the evening? Many people do. We're too busy during the day. Ending your day with the right foods is very important. What not to eat? Don't eat nuts, seeds, oils, heavy foods, meats, in the evening after supper. They tend to keep people awake. Tend to eat fruits, light grains, maybe rice, a whole grain or sprouted grain products, and you'll sleep more soundly. Some patients they go to bed empty, with an empty stomach, then they wake up hungry at 3:00 in the morning. Also some patients drink alcohol or wine in the evening, and then they tend to wake up in the middle of the night when the alcohol wears off and they cannot go back to sleep. There's many things you may be doing that you don't know are affecting your sleep. I'd encourage you to come see me. We'll review your medicines and your diet, and we'll decide what is causing you to lay awake, and we'll maybe discuss hormones for you. This is Doctor Adrian, M.D. When the alarm goes off in the morning, which I think we hear right now, maybe you'll be sleeping until then. Until then, have a good night.