OSA, Insomnia, Snoring, and Restless Leg Syndrome


A Self-Help Modular Program

The Early Cellular Detection and Diagnostic Program

That Emphasizes a Healthy Lifestyle

Copyright © 2016 by Dr. Thomas J. Lokensgard

All rights reserved. Printed in the United States of America.  No part of this book

may be reproduced in any form, or by any electronic or mechanical means, including

information storage and retrieval systems, without the permission in writing from the publisher, except by a reviewer, who may quote brief passages in a review.

First Edition

Program Disclaimer

The content of the Age-Rejuvenation Life Enhancement Program is provided for information purposes only.The authordoes not assume any liability to any person for the information or advice (or the use of such information or advice) which is provided in this program or incorporated into it by reference. The information in the program is provided on the basis that all persons accessing the program undertake the responsibility for assessing the relevance and accuracy of its content.

Orthosilic Acid as a major form of bioavailable silicon for both humans and animals, has not been given adequate attention so far. Silicon has already been associated with bone mineralization, collagen synthesis, skin, hair and nails health atherosclerosis, Alzheimer disease, immune system enhancement, and with some other disorders or pharmacological effects. -Nutrition and Metabolism, January 8th, 2013

Bio-available Silidyn® Ortho Silicic Acid (OSA) is a superior form of silicon that has been developed to contribute to the effective support and healthy maintenance of hair, skin, bones, tendons, ligaments and cartilage. Ortho Silicic Acid (OSA) has a high absorption rate and has a positive effect on muscle tone, joint mobility, collagen production, improved hair, skin and nails and detoxification of toxic metals.

When it comes to remineralization and anti-aging, we highly recommend Silidyn as a source of ortho-silic acid.

You can get it here.

This program is not intended as a substitute for the medical advice of physicians, dentists, chiropractors, or naturopaths. The reader should regularly consult their primary health care provider in matters relating to his or her health and particularly with respect to any symptoms that may require diagnosis or medical attention.  The information provided in this program is designed to provide helpful information on the subjects discussed.

This module is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. It is only designed for information on the specific topic. The author is not responsible for any specific health or allergy needs that may require medical supervision and is not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this module. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the program content may change.


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Table of Contents

Sleep Disorders  3

Sleep and Insomina  5

Sleep Disorders in Children  7

Obstructive Sleep Apnea  9

Signs of Stress  11

Most Stressful Occupations  12

What about Coffee?  13

Synthetic Drugs that Cause Insomnia  15

Artificial Ingredients 16

Side Effects of Aspartame  17

Low Stress Foods  19

Sleep and Insomnia Remedies  21

Metagenics  25

Nutraceutical Supplementation  27

Questionnaire, Symptom Checklists  29

Insomnia Severity Index  30

Holmes & Rahe Scale  31

Neurobehavioral Symptom Checklist 32

Resources  35

Terminology  37

Sleep Disorders

Recognizing Sleep Problems

Simply put, you can’t sleep because your all stressed out, you are in sympathetic overdrive, you are on too many medications, you are out of shape, your hormones are all out-of-balance, your neurotransmitter’s are all out-of-whack, you are getting older, and your diet most likely is missing some key components.  Add to this, the high tech American lifestyle

given its ionizing radiation and it’s amazing that any of us get any REM sleep at all!

So what do the statistics tell us?

More than 100 million Americans suffer from sleep-related disorders such as:

  • Snoring
  • Sleep Apnea 
  • Fragmented Sleep

Yet, an estimated 95% go undiagnosed and untreated according to the National Commission on Sleep Disorders. Sleep ailments affect not only daily activity and lifestyle, but are also associated with these serious medical conditions:

  • Hypertension
  • Heart failure
  • Stroke
  • Sudden cardiac death
  • Accidents

Common Sleep Disorders

So what are some of the common sleep problems that are so pervasive in our adult and child populations? There are several conditions that we all need to be aware of, and concerned about. They are:

Insomnia: Difficulty falling asleep, staying asleep, interrupted sleep, or waking up too early and not being able to fall back to sleep.

Narcolepsy: The need to sleep no matter how much you have slept.  You may fall asleep while driving, talking, or working. We need 7-8 hours of sleep per night, not more and not less. This sleep needs to be uninterrupted so your body can recover and get to the REM stage of the sleep cycle.

Pediatric and Adolescent sleep disorders: All of the sleep disorders have pediatric counterparts. Check in on your children at night while they are sleeping.

Restless Leg Syndrome: Discomfort in the legs when sitting, sleeping or lying still. This turns out to be more of a metabolic mineral deficiency syndrome and can be corrected rather easily. See the portion on RLS.

Obstructive Sleep Apnea: A disruption in breathing during sleep, in which there are periods throughout the night when breathing stops, this can be upwards of 300 times per night.

Snoring: Can also disrupt those in your household, especially your spouse.

Sleep walking: affects both children as well as adults and can occur at any age.

The American Academy of Sleep Medicine updated their Practice Parameters in 2006 and stated that ORAL DENTAL APPLIANCE THERAPY is the recommended alternate treatment to

 C-PAP THERAPY, in snoring and mild to moderate OSA. These MRA’s, or Mandibular Repositioning Appliances must be issued and constructed by a qualified dentistry professional. We make these at our clinic and they work very well.


The MRA (Mandibular Repositioning Appliance) treats snoring and OSA by advancing the lower jaw forward, lifting the soft palate and depressing the tongue. This forward motion tightens the soft tissue and muscles of the upper airway, thus keeping the airway open!

They must be made by a qualified dental professional using a certified dental laboratory.

Source:  www.somnomed.com     

An MRA Dental Sleep Appliance

OSA Testing

A sleep study must be performed by a qualified sleep center.  This testing method is called Polysomnography. You’ll need to have this completed and interpreted, first, by a qualified sleep MD.

Today, there are at- home sleep kits you can complete in the privacy of your own home, in your own bed. This is very good news! These seem to be gaining favor.  The phone number for the Watch-PAT 200 is 800-417-2040 and the website address is: [email protected]

This kit is called the Watch-PAT 200. The at-home tests are best for follow-up testing after the Polysomnograph is performed. It can, however in some instances, be used in place of the Polysomnograph. Talk to your PCP concerning the type of testing you need.

Sleep and Insomnia

Things you can try

There are many foods thatcontain nutrients that contribute to the melatonin pathway, which is responsible for sleep and helps to modulate the neurotransmitters that are involved with the process of sleep. Below are a few foods that may help you with your sleep issues.

  Foods that may help you to sleep:                                                                   

  • Oranges
  • Walnut whole milk shake, best with raw milk, contains bioactive milk peptides
  • Coriander
  • Almond Slices
  • Basil
  • Yogurt, with NO SUGAR

ALL NATURAL SLEEPING AIDS, consisting ofmore natural compounds that can contribute to a good night’s sleep! They contain phyto-nutrient compounds that occur naturally in plants and some supplements. Mix and match, trying different combinations to see what works best for you. Keep a log to help you figure it out!

  • Tart cherry juice
  • Dandelion greens, also stimulates digestion
  • Pumpkin seeds, especially for the guy’s! Helps to modulate testosterone.
  • Phosphatidyl Serine (PS) powder, has high levels of tryptophan and balances cortisol levels, as PS has adaptagenic qualities
  • Hops, relax your nervous system
  • Passionflower, decreases brain chatter and helps you to clear your head
  • Valerian tea, this increases GABA, an inhibitory neurotransmitter that helps you to chill
  • L-theanine, an amino acid that has calming properties, very calming
  • Glycine, another amino acid that helps to regulate REM sleep. Remember you must get to the REM stage of sleep.
  • 5-HTP, an amino acid that makes melatonin (the happy hormone) that regulates sleep-onset time


  • Meditation, especially before you retire to bed.
  • Eliminate all electronic devices and EMR; get them away from your tables and nightstands, especially cordless phones and cellular phones.
  • Set the temperature at night to 65 degrees, this is the best temperature for sleeping, according to many sources.
  • Check out your environment:
  • De-clutter your room
  • Clear your head
  • Decrease your stress level
  • Put a pillow between your knees
  • Sleep on your side (sleep on your back with no pillow to retain proper neck curvature)
  • Have an MRA dental appliance made to combat snoring, this opens your airway
  • Consider postural changes and therapies, talk to your chiropractic physician and massage specialist.
  • Rule out OSA (Obstructive Sleep Apnea) you’ll need a sleep test performed by your PCP.
  • Have a “Neuro-SLP- Sleep” test performed by NeuroScience Laboratory.  This panel will tell you which of your Neurotransmitter’s need to be balanced.


  • Occur in the pre-frontal cortex when it goes dormant during REM sleep
  • Are thought to be sub-conscious thoughts.
  • May actually be you thinking in a different language.  

Carol Ash, DO; Director of Medicine and Sleep Center, 2013

Sleep Disorders in Children

Enlarged tonsils or adenoids can cause airway blockages that make the snoring sound.  Snoring can also be a sign of sleep apnea, a more severe sleep disorder.  If your child snores regularly or loudly, stops breathing, gasps for breath, or works particularly hard to breathe while sleeping, he or she may have sleep apnea.

This will hamper development of the face, upper and lower jaws and can cause speech and breathing problems. THIS CAN BE VERY BAD NEWS!

Children with sleep apnea can stop breathing several times or more an hour. If your child is a mouth breather, you need to visit a functional dentistry centre and have an arch -width and arch-length analysis performed immediately. Check them frequently during the night.

The children (and adults) with sleep apnea are not able to sleep well with all these disruptions.  The lack of a good night’s sleep or perhaps the lack of enough oxygen during the sleep cycle can increase the risk for:

  • Daytime learning problems, due to an inability to concentrate
  • Poor school performance      
  • Daytime sleepiness and
  • Hyperactivity, this happens when the neurotransmitters become unbalanced
  • Daytime accidents
  • Growth deficits, especially facial, orthodontic and TMJ deficits
  • Neurological deficits, also make certain your child is getting enough dietary iodine

                         Be careful what you say at bedtime!

Restless Leg Syndrome (RLS) or (CVI), chronic venous insufficiency

Growing pains, “tingling”, and “creepy crawlies”, no matter how it is described, the strange feelings in a child or adult’s legs can keep them up at night.  Uncomfortable feelings in the legs may be a symptom of RLS or CVI.  There is new hope and treatment for those with RLS.

This disorder creates discomfort and can compel the sufferer to move their legs, even while trying to fall asleep. RLS is turning out to be one of the metabolic disorders that are driven by metabolic nutrient deficiencies, especially magnesium and trace mineral deficits.

This deficit affects voltage in the ion-channels of the cell’s membrane, which in turn changes the polarity and neuron depolarization. This decreases the metabolic energy machinery of the muscles by decreasing ATP production.


  • Alkalinize your system with Iodoral (iodine)
  • Alkalinize your system with unrefined Celtic sea salt or Himalayan pink salt

(1-teaspoon per day)

  • Use the technique called grounding, see Dr. Sinatra’s book,” Earthing.”
  • GO BAREFOOT, WHENEVER YOU CAN. This increases cellular membrane voltage and increased voltage is, “the name of the healing game!”
  • Take MAGNESIUM OROTATE, 600mg, every day in divided doses. This increases mitochondrial ATP, and increases energy in the cell.
  • Use Concentrace Mineral formulation, along with a teaspoon twice daily of

“unrefined” sea salt, dissolved in water.

  • Use an ionic foot bath detoxifier to detoxify the pores in the bottom of your feet
  • Eliminate all of the sugars mentioned in this Module and eliminate ALL GLUTEN, GLIADIN and ANY ARTIFICIAL INGREDIENTS. Get off your statin drugs, these cause muscle pain due to a reduction in Co-enzyme Q-10 production.
  • Exercise daily and get a massage to get your lymphatics working properly (Drop the Weight)

There are two types of RLS. The first type is primary or idiopathic, meaning the cause is unknown. The second type is secondary, thought to be a function of a chronic venous disease. DIOSMIN has been shown to inhibit the enzyme COMT (Catechol-O-Methyl transferase). In 2010, a study of DIOSMIN, decreased RLS by some 60%.14, p87, LE, June 2012

Diosmin seems to be most effective against secondary RLS.

Obstructive Sleep Apnea (OSA)

Sleep Disorders, and Snoring

How do you know if you (or your child) have OSA?

  • Do you have difficulty falling asleep?
  • Do you have difficulty waking up in the morning?
  • Are you sleepy or groggy during the day?
  • Do you often seem overly tired?  (This also includes moody, hyper or out of it, as well as sleepy)
  • Do you wake up at night and have trouble falling back to sleep?
  • Do you snore?
  • Are you grossly overweight?
  • Do you ever stop breathing or choke or gasp during sleep?
  • Do you have a history of hypertension?
  • Is your neck size greater than 17 inches (male) or greater than 16 inches (female)?

A “YES” answer to two or more of these questions could mean you have a sleep problem or OSA, and should talk to your health care professional, dentist or family doctor.

It is important for you to get a good night’s sleep because,

Your brain needs sleep so it can

  • Release HGH (Human Growth Hormone)
  • Remember what you learn, you process your short-term memory during REM sleep
  • Pay attention and concentrate during the day
  • Solve problems efficiently and effectively and think of new ideas
  • Heal your body and detoxify your liver.

Your body needs REM sleep, which occurs during deep sleep, so your

  • Muscles, bones, and skin can grow and heal
  • Muscles, skin and other tissues can heal injuries
  • Body can detoxify and repair its cell membranes.

Studies suggest that your liver completes most of its detoxification during the night from11pm to 2am. Interrupted sleep can negatively affect this process.


Herein lies the problem when you snore at night: 

  • Your lower jaw falls backwards, and we call this retrusion (retrognathia). Great word, eh?  
  • Your palate begins to sag a little
  • Your tongue flops back and shuts off the airway

This is where an MRA- (Mandibular-Repositioning Appliance) is very useful.  Add to this any obesity or excess flabby oral tissue and, “Houston, we have a problem.”

It is the vibration of the flabby tissue as the air tries to rush past the airway obstruction that causes the snoring noise.

The diagram below depicts the scenario.


If snoring occurs along with obstructive sleep apnea, you definitely need to come and see a functional dentistry professional. Do not wait. This combined situation can and has caused death in some cases.

Signs of Stress

The theory ofstress as a causative agent for disease was advanced in the 1950’s by Hans Selye, M.D. He was “dead on the money”! There is no shortage of stress in our modern day lives, for sure! The key is stress management. People who live long lives, handle stress well!

 Too much stress begets too much cortisol and this causes sleep problems, especially in relation to falling asleep.

If you are experiencing any of the symptoms below, or you have experienced several of these conditions on a continual basis, you need to address the NEI Axis (see Module 3).

Also,consider thatyour Neurotransmitter Balance is intricately connected to your G-I microbiota or probiotic population. So you may also need to repair your gut in order to start sleeping well. (See the Gut Repair Module). Remember, 95% of your serotonin is made in the gut mucosa.

Physical Symptoms

  • Headaches
  • Indigestion
  • Stomachaches
  • Sweaty palms
  • Sleep difficulties
  • Dizziness
  • Tight neck, shoulders
  • Racing heart
  • Restlessness
  • Tiredness
  • Ringing in ears
  • Back pain

Behavioral Symptoms

  • Excess smoking
  • Bossiness
  • Grinding of teeth at night
  • Overuse of alcohol
  • Compulsive gum chewing
  • Attitude critical of others
  • Compulsive eating
  • Inability to get things done

Emotional Symptoms

  • Crying
  • Nervousness, anxiety
  • Boredom—no meaning to anything
  • Edginess—ready to explode
  • Feeling powerless to change things
  • Overwhelming sense of pressure
  • Anger
  • Loneliness
  • Unhappiness for no reason
  • Easily upset

Cognitive Symptoms

  • Trouble thinking clearly
  • Forgetfulness
  • Lack of creativity
  • Memory loss
  • Inability to make decisions
  • Thoughts of running away 
  • Constant worry
  • Loss of sense of humor


Stress can be caused or exacerbated by many conditions in your life. Researchers have stated that one’s job can be a huge stressor, especially a low-paying and undesirable job. Stress causes a continuous release of CORTISOL, which messes up everything and keeps you awake at night. You must, repeat must, test your CORTISOL levels with a 4-point salivary cortisol test. Cortisol is a function of the HPA Axis, which is also dealt with in Module-3. This is known as the hypothalamic-pituitary-adrenal Axis. This Axis is responsible for modulating stress.

I maintain that finding a job or occupation that you love should be your goal.

Why, because when you love the work you do, it’s not work!

Just don’t stay up all night working!

These have been identified as some of the most stressful jobs:

  • Airline Pilot
  • Air Traffic Controller
  • Corporate Executive
  • Enlisted Military Personnel
  • Event Coordinator
  • Firefighters and EMT’s
  • Medical Professionals
  • Newspaper Reporter
  • Personal caregivers
  • Police Officer
  • Public Relations Executive
  • Supervisor
  • Taxi Driver
  • Teacher
  • Working Parents

88% of Working Parents Suffer Stress-related Health Problems


The real story on coffee consumption

The truth is that coffee can actually be good for some of us and bad for others.  Coffee is ok, if you are a fast metabolizer.   If you are a slow metabolizer, when you drink a cup and your heart begins to flutter, your heart races, or you cannot sleep hours after consuming even one cup, then you are a SLOW” metabolizer and you need to be careful. Coffee can dramatically raise your blood pressure even after just one cup for slow metabolizer’sbut has minimal blood pressure effects on fast metabolizer’s

 If you do not exhibit any of the aforementioned symptoms, then you are a “FAST” coffee  metabolizer.  Newest studies show that coffee can help slow down the process of Alzheimer’s, cirrhosis of the liver and type-2 diabetes. This is very good news! Coffee is also an anti-oxidant.

Coffee can DECREASE diabetes up to 25%!

(Mehmet C. Oz, MD;You Staying Young; p. 149)

Here are some tips to remember once you determine your coffee status:

  • Coffee’s effects depend on whether you are a fast vs. a slow metabolizer.
  • Use ONLY organic coffee because it is not loaded with lots of bad stuff.
  • Use a darker roast of Coffee, why?
  • Caffeine content of dark roast coffee is actually lower than lighter roast varieties.
  • Avoid instant coffee or instant anything, for that matter.
  • Coffee is acidic, most teas are not.  Use raw cream to balance the acidity, it’s alkaline.
  • Coffee can DECREASE insulin resistance!
  • Do not use commercial creamers, powdered, flavored, or otherwise.
  • Use raw organic milk or cream, not the commercial, loaded with junk, flavored creamers.
  • Avoid white sugar at all cost. Use xylitol, stevia, honey, raw sugar, cinnamon, or cocoa.
  • Green coffee bean extract reduces post-prandial blood sugar spikes dramatically.
  • The content here is chlorogenic acid and is being used very effectively for weight loss.
  • One strong cup of coffee can remove up to 42 mgs of calcium from the skeletal matrix, so go easy. This can speed up osteoporosis and atherosclerosis.
  • If you are osteoporotic, you may want to avoid coffee altogether.
  • Use an all stainless steel coffee maker and travel mugs.
  • Do not use Starbuck Style plastic cups. Why, you ask?
  • Because they have an inner plastic BPA lining into which they pour scalding hot coffee.
  • Use porcelain whenever possible, or pour your cream in 1st to reduce the temperature.
  • They may think you are a little off the deep-end but, maybe you can teach them something!

Coffee has been showing some other benefits and is actually turning out to be more of a superstar than a bad apple among habits that we have come to embrace. As with anything in your diet, moderation is the key!             


PRODUCT                                                                                                                              CAFFEINE (AVERAGE MG)


                BREWED, DRIP METHOD                                           80

                INSTANT                                                                            65

                DECAFFEINATED, BREWED                                     3

                DECAFFEINATED, INSTANT                                     2

TEA (5 OZ.)

                BREWED, MAJOR U.S. BRANDS                                40

                BREWED, IMPORTED BRANDS                               60

                INSTANT                                                                            30

                ICED (12 OZ.), BREWED                                            70


COCOA (5 OZ.)                                                                  4

CHOCOLATE MILK (8 OZ.)                                          5

DARK CHOCOLATE (1 OZ.)                                        6

BAKER’S CHOCOLATE (1OZ.)                                   26



                COCA-COLA                                                                       46

                MOUNTAIN DEW                                                           54

                DR. PEPPER                                                                      37

                PEPSI COLA                                                                       38

And the

Caffeine is a Central Nervous System stimulant and a very powerful one that shows up in many products that may not, in fact, be beneficial to you!

In Europe, bioactive milk peptide proteins are being used for sleep issues and have proven to be highly effective in decreasing insomnia. They operate like anti-anxiolytics without the side effects. The product is called, Bioactive Milk Peptides and is available through Life Extension.


If any of these drugs are in your daily regimen, you must seriously evaluate the net effect of having little or no sleep. Talk with your doctor to see if you can wean yourself off of these and replace them with some of the natural compounds found in this Module.

See the insomnia and sleep remedy therapy sheet. You must get restful sleep daily.


Blood Pressure Medication:  clonidine, beta-blockers, and reserpine



Diet pills

Caffeine:  See my article on What about Coffee?”

Cold And Cough Medications

Hormones: Synthetic oral contraceptives, synthetic thyroid medications, cortisone


Nicotine:  this also blocks the synthesis of DHEA and testosterone



I highly recommend that you consult your PCP and have them run a Neuro-SLP sleep panel, by NeuroScience Laboratories.  This will measure the important neurotransmitter’s that are involved in the sleep process. It is vital that you get a good 7-8 hours of sleep each and every night.

  Adapted from “Brain Fitness” by Robert M. Goldman MD, PhD, DO, FAASP


Added to Foods for Coloring, Flavoring, or Preservatives

When the body becomes clogged with METABOLIC TOXINS, acute ailments abound! Below is a partial list of ingredient listings that you should avoid. Take this list with you when you shop as you begin reading all bar-coded labels. Remember, if you don’t recognize it, neither will your immune system. You may add to this list any time you learn of a new toxin.

Most all of these are considered obesogens as they also increase glutamate levels in your brain.  See, also, the safe sugars list in the Metabolic Syndrome Module:

Anything ending in “ose”



Artificial colors and flavors

Calcium propionate

Calcium sulfate


Fumaric acid

Monocalcium phosphate

MSG, Mono-Sodium glutamate, this one is extremely bad news

Oleoresin paprika

Partially hydrogenated soybean oil

Propylene glycol

Potassium sorbate

Red dye #40

Sodium acid pyrophosphate

Sodium alginate

Sodium aluminum sulfate

Sodium benzoate

Sodium bicarbonate

Sodium erythorbate

Sodium propionate

Sodium lactate (associated with panic attacks)

Sodium nitrite

Sodium phosphate

Sodium stearoyl lactylate

Sorbic acid



Xanthan gum

Yellow dye #5      

                              This list is by no means complete and you may add to it any time.

Think of glutamate as a “Jimi Hendrix” neuro-toxic brain chemical and GABA as your “James Taylor” calming neurotransmitter brain chemical.


Synthetic sugars, like Aspartame (Nutrasweet), are seriously bad news! No matter what the advertising guru’s tell you, they are NEURO-EXCITOTOXINS and they poison your brain, period.  Aspartame (Nutrasweet) or Sucralose (Splenda),as they are popularly known, cause down-regulation of your normal hunger relays and put you and your children’s brain’s into over-drive.  Sweet N’ Low (Equal) and Acesulfame K are the other commercially touted synthetic sugars and they do the same thing. These keep you awake at night and have the added benefit of making you fat.

Herein lies the bottom line:

  • These sugars are hundreds of times sweeter than ordinary glucose
  • These sugars drive up glutamate levels in your brain and that’s bad news
  • They interfere with all the hunger(satiety) relays and cause you to stay hungry
  • They are advertised as 0-calorie, but they driveINSULIN levels sky high, keeping you fat
  • It is continuous high INSULIN-SIGNALING that causes weight gain NOT CALORIES
  • They increase headaches, especially migraines and interrupt your sleep
  • They cause hypothyroidism, due to their high chloride content that displaces iodine


Abdominal Cramps

Altered Liver Enzymes

Attention Deficit Disorder



Ear Buzzing

Tunnel Vision

Episodes of High Blood Pressure

Eye Hemorrhages




Inflammation of the Pancreas

Loss of Equilibrium

Memory Loss

Numbness of Extremities, sounds like RLS

Severe Muscle Aches

Visual Impairment

See the related articles on High-Fructose Corn Syrup in the Blood Sugar Control Module.



The danger here is the unending weight gain caused by this stuff which in turn shuts downthe satiety relays that helps you to control your appetite.  Obesity is a huge contributor to OSA and insomnia. (No pun intended). HFCS, induces insulin and that action tells your body to store fat!


Some foods are considered easier to digest and contain a better mix of nutrient content or quality that can help you with certain stressful conditions. Insomnia in this case may be helped by using these certain foods. You may want to try certain combinations of these foods, as though you were implementing an elimination diet. You may also try them singly for a period of time, also to see which foods, if any, work better for you.  Keep a log if you so desire:



Bananas contain lots of potassium but have a very-high glycemic index




Chicken (skinless white meat, broiled)













String Beans



Remember: Always go organic, non- GMO with fruits and vegetables that are in-season. These foods are mostly alkaline, high fiber and nutrient dense in their content.

Adapted from “Brain Fitness” by Robert Goldman, M.D., Ph.D., D.O., FAASP

Raw Milk and bio-active milk peptides act on the GABA-A receptor’s. So, does a raw milk, walnut shake, before you retire to bed. Oral-micronized progesterone acts on the same receptors.

Natural Remedies for Sleep and Insomnia 

Insomnia is the inability to sleep when sleep should normally occur.  Sufficient and restful sleep is a human necessity.  The whole process of sleep cycling is regulated by the pineal gland, located in the brain. It is a small, pea sized gland that is responsible for detecting changes in light.  The pineal glands job is to detect diminishing daylight. This happens in a part of the brain called the Suprachiasmatic Nucleus.  As daylight decreases, melatonin is then produced by the pineal gland and this action decreases the sleep onset time. That is the function of melatonin.

Some claim that the invention of the electric light bulb

has been the single biggest impediment to proper sleep.

You need seven to eight hours of sleep per day and only 35% of American adults consistently get this amount of rest. This means 65% of Americans are somewhat sleep-deprived.

People with insomnia tend to experience one or more of the following sleep disturbances:

  • Difficulty falling asleep at night
  • Waking too early in the morning
  • Waking frequently throughout the night

Insomnia may stem from a disruption of the body’s circadian rhythm, an internal clock that governs the timing of hormone production, sleep, body temperature, and other functions.  While occasional restless nights are normal, prolonged insomnia can interfere with daytime function, concentration, and memory.

 Insomnia increases the risk of substance abuse, motor vehicle accidents, headaches, and depression.  Recent surveys indicate that 50% of the population suffers from sleep difficulties and 20-36% of them struggle with such difficulties for at least one year.  Other studies show that one out of three people in the United States have insomnia, but only 20% bring it to the attention of their physicians.

Signs and Symptoms of insomnia

  • Not feeling refreshed after sleep
  • Inability to sleep despite being tired
  • Daytime drowsiness, fatigue, irritability, difficulty concentrating, and impaired ability to perform normal activities
  • Anxiety as bedtime approaches

Talk to your healthcare practitioner about taking the NeuroScience Adrenal

Sleep panel test. It will test for the following specific Neurotransmitter’s














These are some of the key Neurotransmitters and Amino Acids that help to regulate sleep. These need to be measured and balanced so you can attain a level of continual restful sleep.

Additional Natural Treatments for Sleeplessness

  1. 5-HTP
  2. Skullcap
  3. KAVINACE  ULTRA  PM, ( great stuff from NeuroScience)
  4. KAVINACE “FLASH  EASE” (NeuroScience) It works very well for sleep and hot flashes
  5. CALM  PRT ( NS)
  6. Valerian Root; in VHP from Biotics Research Corp.  
  7. It contains Valerian, Hops and Passiflora. Take 4 capsules one hour before bedtime.  Biotics also recommends taking ADHS and Bio-CMP along with the VHP.
  8. Magnesium Taurinate, 200-400mg, taken before bedtime.
  9. Co-Q-10 100 mg.
  10. Phosphatidyl Choline; 3000 mg, hs. (at bedtime)
  11. Phosphatidyl Serine, dosing as follows………………..1 capsule of 200 mg bid
  12. Remtyme; a commercial blend of amino-acids and herbs (1-800-550-9976 for a 3 month       supply, $50+shipping)
    1. L-theanine:  from green tea leaves 50 mg. an amino acid that   generates a calming effect on Alpha- brain waves
      1. Melatonin, a hormone that controls sleep onset time
        1. Magnesium oxide 125 mg
        1. Herbs 
          1. Chamomile extract 100 mg
          1. Lemon balm 50 mg
          1. Passion flower 4% vitexin 25 mg
          1. Hops 25 mg
  1. A warm glass of organic whole milk or a walnut shake (include tryptophan, walnuts blended, (add Stevia to sweeten) an hour or so before bedtime.
  2. DHA-EPA  1-3grams qd.(each day)
  3. Melatonin 1 mg. Start low, new evidence suggests only low-dose works well.
  4. Serotonin (see foods that boost serotonin)( See Module #3 on Neurotransmitter’s)
  5. CES (Cranio-Electrical Stimulation 30min QD, hs. (at bedtime)
  6. Take GABA at bedtime, start low then titrate up
  7. Griffonica Simplicifola
    1. Raises 5-HTP levels
    1. Increases CNS synthesis of serotonin
    1. Reduces migraine headaches
  8. Alteril(a natural sleep aid) OTC (over the counter)
  9.  Avoid all sugar, aspartame, sucralose (splenda), sugar substitutes, (especially at night as they increase Cortisol)These are Neuroexitotoxins, and they increase glutamate in the brain. (bad stuff).Sucralose, Splenda contribute to hypothyroidism (due to excess chloride-ions).
  10. Sleep Apnea must be diagnosed and corrected. 

This interrupts sleep up to 300 times per night. (See #28-i below)

  • Must decrease stress; no lights, no EMR, relax before sleep.  Read something boring or listen to a seasoned politician.
  • L-theanine, an amino acid that relaxes you, dosing can vary widely
  •    3-7 grams of Arginine.  It’s a good HgH secretagogue. Take in the late afternoon
    • L-Arginine is found in almonds and chocolate; (can increase herpes virus, so be careful). Use L-Citrulline after 35 years of age.
  • Oral-micronized progesterone or pregnenalone can help. This route ramps up GABA.
  • INOSITOL, start at 600mg and you can go up to 4 grams at night 1 hour before bedtime
  • Avoid Statins and other medications that can interfere with sleep. Statins can also cause global amnesia and leg cramps.
    • Zocor (simvistatin), Lipitor, etc.
  • Snoring and sleep apnea coined OSA. This is a very serious condition and can cause death.
    • Use a pm-positioner, (an advanced dental appliance) not a c-pap machine, (continuous positive air-way pressure unit) Call your functional dentistry  practitioner
    • Can also use MRA or Mandibular Repositioning Appliance
  • Snoring and bruxing (see 30 and 31 below)
  • MSM, may help stop snoring and OSA sufferers from snoring.
  • MSM, is derived from DMSO and is often recognized as an anti-inflammatory.
  • Spray on the back of your throat 3 x’s daily

One in three people have trouble falling asleep or staying asleep!

Avoid alcohol of all kinds if you suffer from insomnia


  • There is a limit to the amount of alcohol anyone can process in a given time (approximately 1 oz. per hour).  Women metabolize alcohol at a slower rate than men. Sorry ladies! This limit is set by the number of molecules of the enzyme alcohol dehydrogenase that reside in your liver.
  • Alcohol interferes with the distribution of nutrients and oxygen to the liver cells.
  • Alcohol causes the stomach cells to over secrete histamine and acid.
  • The intestinal wall fails to absorb thiamine, folic acid, vitamin B6 and vitamin B12.
  • Liver cells lose efficiency in activating vitamin D.
  • Deficiencies of protein develop.
  • Lipoprotein synthesis is accelerated thereby increasing blood triglyceride levels.
  • The body’s immune system is compromised.
  • The kidneys excrete increased quantities of magnesium, calcium, potassium and zinc. 
  • This predisposes you to osteoporosis.
  • Amino acid metabolism in the liver is altered.
  • Bile production and excretion by the liver is altered.
  • Rod cells in the eyes are affected negatively.
  • Alcohol interferes with your medications.

When alcohol is consumed, there is a dangerous shift in the acid-base balance toward acidity.

Two or more Alcoholic Drinks per Night Produces:

                           1. Dry Skin

                           2. Kidney Stones

                           3. Dehydration

                           4. A Decrease in HGH (growth hormone), especially at night (70%)

Nutraceutical Supplementation

High Quality Physician Grade Supplements

We recommend physician grade supplement products.  For high quality nutraceuticals that excel in potency, purity, and absorption, shop on-line anytime at the Doctors Supplement Store.

The supplement industry is a non-regulated industry. 

This is a double-edged sword for the nutrient purchasing public.  Since no one entity oversees the supplement companies, you must purchase nutrients from physician-grade companies only!  This is paramount.  You would need a medical license to set up an account with each single company, but NeuroScience has done all of that for you!

I have visited a number of these companies and I am assured of their research, laboratory, and production testing.  The Doctors Supplement Store, (by NeuroScience, Inc.)offers nutraceutical supplements which are physician grade only. They have set-up a company that allows you to order high quality supplements and have them sent right to your door.

You may order off of this website anytime, by following the prompts.

  • Shop anytime online
    • Registration Code: TL319
  • Order by Phone toll free:  877.846.7122 (8:00-6:00 CST)
  • Enroll in Auto Ship for automatic deliveries –FREE shipping and 5% off. 
  • Rewards: Purchases earn points for future savings
  • Free shipping on orders over $150
  • Save 10% on your first order.  Use code: HCPC319WELCOME

“For each and every pharmaceutical solution to a symptom,

there is an equal, and in most cases, a better natural solution” ~TJL

Some of the recommended Supplement Companies on the site are:

  • Allergy Research Corp, Inc
  • Apex
  • Biotics Research Inc.
  • Life Extension
  • Metagenics
  • Neuroscience
  • Orthomolecular
  • Standard Process
  • Thorne
  • Vitamin Research Products
  • Douglas Labs ……………..and many more.

Questionnaires and Checklists

The best way to determine your condition and to help your practitioner is through testing and symptom checklists.  These are provided for you below. Take the forms and fill them out to the best of your ability. Take them quickly and do not over think the questions.

You can score these by yourself.

The following tests are provided below for you to complete:

  • Insomnia Severity Index
  • Modified Holmes and Rahe Social Readjustment Scale
  • Neurobehavioral Symptom Checklist

The Insomnia Severity Index

Name:                                                                          Date:                                     

  1. Please rate the current (i.e., last 2 weeks) severity of your insomnia problem(s).

                                                               None      Mild      Moderate   Severe   Very

  1. Difficulty falling asleep:              0             1             2                   3             4
    1. Difficulty staying asleep:            0             1             2                   3             4
    1. Problem waking up too early:    0             1             2                   3             4
  • How satisfied/dissatisfied are you with your current sleep pattern?


Very Satisfied       Satisfied          Neutral                 Dissatisfied          Dissatisfied

               0                         1                      2                         3                                  4

  • To what extent do you consider your sleep problem to interfere with your daily functioning (e.g. daytime fatigue, ability to function at work/daily chores, concentration, memory, mood, etc.)?

      Not at all                                                                                                   Very much

Interfering           A little             Somewhat            Much                     Interfering

               0                         1                      2                         3                                  4

  • How noticeable to others do you think your sleeping problem is in terms of impairing the quality of your life?

      Not at all                                                                                                   Very much

Noticeable            A little             Somewhat            Much                     Noticeable

               0                         1                      2                         3                                  4

  • How worried/distressed are you about your current sleep problem?

      Not at all                                                                                                   Very much

Worried               A little             Somewhat            Much                        Worried

               0                         1                      2                         3                                  4

Guidelines for Scoring/Interpretation

Add scores for all seven items (1a + 1b + 1c + 2 + 3 + 4 + 5) =

        0-7  =   No clinically significant insomnia

      8-14  =   Sub-thresh hold  insomnia

    15-21  =   Clinical insomnia (moderate severity)

    22-28  =   Clinical insomnia (severe)

© C.M. Morin (1993)

Modified Holmes & Rahe Social Readjustment Scale

Reference:  Medical History Questionnaire  

Stress On a scale of 1-10 (1 being essentially none and 10 is the highest), estimate your level of stress associated only with any of the following stressors that you have experienced within the past 24 months (leave the others blank).  Multiply your Personal Perception rating by the Stress Index to get the score
  Events (I have experienced within past 24 months) Personal Perception (Scale: 1-10)   Stress Index   Score
Death of your child   x 100  
Death of your spouse               x 99  
Life-threatening illness   x 95  
Prison term               x 80  
Divorce     x 78  
Marital separation   x 68  
Death of a parent or sibling   x 68  
Fired from your job   x 65  
Pregnancy                x 60  
Hospitalization for serious illness   x 58  
Marriage   x 57  
Foreclosure on a mortgage   x 57  
Serious illness in the family   x 55  
Birth of a child   x 50  
Demotion at work   x 50  
Lawsuit against you   x 50  
Retirement   x 49  
Sexual problems   x 45  
Laid off from work   x 43  
Problems with boss   x 40  
Major business change   x 40  
Major change in finances   x 39  
Move to new town   x 38  
Death of a close friend   x 38  
Change careers   x 38  
Change in frequency of arguments with spouse   x 35  
Change in sleep habits   x 31  
Problems with co-workers   x 30  
Assuming a mortgage of over 25% of net earnings   x 29  
Birth of first grandchild   x 28  
Children leaving home   x 27  
Problem with extended family   x 25  
Significant lifestyle change   x 24  
Illness of more than one week   x 23  
Promotion at work   x 23  
Change in political or religious beliefs   x 20  
Assuming a mortgage of over 20% of net earnings   x 18  
Change in social life   x 17  
Change in diet          x 15  
Vacation   x 10  
Minor legal problem   x 10  
TOTAL  =  

Score                                       Interpretation

  • < 500                      Stress-free life
  • 500-1000              Low-stress
  • 1000-2000            Moderate-stress
  • 2000-3000            High-stress – almost certainly creating short-term cognitive

dysfunction and may eventually contribute to age-associated decline

  • >3000                    Danger zone – serious threat to your health, emotional well-bring, and cognitive function


Patient Name:                                                                                                                          Date:                                        

From time to time, everyone feels out of sorts, not themselves, nervous, depressed, irritable, or anxious.  Illness and prescription medications can alter behavior, perception, and mood states as well.  These questions are designed to assist you and your healthcare provider in identifying patterns of behavior and feelings that tend to affect the quality of your relationships with family and friends, performance at work, and your overall sense of well-being.  By sharing this information, you participate as a partner in exploring some of the possible underlying causes of any emotional or mental discomfort you may be experiencing.


Please check the boxes that best describe your feelings and ability to function most of the time.  When answering each question, consider the degree to which your daily life is affected.

  1. Over the last year, I have experienced:

□ Becoming forgetful

□ Lapses in memory

□ Becoming less attentive

□ Less interest in normal activities

□ Feeling less sharp

□ Difficulty remembering people’s names

□ Difficulty making decisions

□ Problems finding the right words to communicate

□ Difficulty solving routine problems

□ Difficulty learning new things

□ Problems writing, reading, or organizing thoughts

□ Difficulty following instructions

  • I experience:

□ Lack of interest in normal activities

□ Loss of energy

□ Oversleeping or sleepiness

□ Sense of sadness for no apparent reason

□ Increased appetite, especially for carbohydrates

□ Fatigue

□ Symptoms that usually gets worse in the winter

□ Weight gain or weight loss

□ Difficulty concentrating and processing information, especially in the afternoon

□ Diminished sexual desire

  • I frequently:

□ Feel tense and have trouble relaxing

□ Have headaches and other aches and pains

□ Get crabby or grouchy

□ Have trouble falling asleep or staying asleep

□ Sweat and have hot flashes in anticipation of events

□ Feel irritable or short tempered

□ Have trouble letting things go

□ Get angry for no apparent reason

□ Women only: Get worse symptoms prior to getting my period

  • I often:

□ Feel overly active and compelled to do things, like being driven by a motor

□ Have difficulty relaxing and unwinding when I have time to myself

□ Misplace and have difficulty finding things

□ Crave caffeine and stimulants to keep me going

□ Delay getting started when I have a task or work that requires a lot of thought

□ Get easily distracted by activity or noise around me

□ Have difficulty keeping my attention when doing boring and repetitive work

□ Fidget or squirm with my hands and feet when I have to sit down for a long time

□ Leave my seat in meetings or other situations in which I am expected to remain seated

□ Have problems remembering appointments or obligations

□ Have difficulty concentrating on what people say to me, even when they are speaking to me directly

□ Move around and kick in my sleep

  • I experience:

□ Waking up frequently during the night with difficulty returning to sleep

□ Looking forward to catching up on my sleep on the weekends

□ Taking more than 30 minutes to fall asleep at night

□ Stomach problems or nausea

□ Waking up repeatedly throughout the night

□ Waking up groggy and not well rested

□ Preferring to go to sleep later than midnight and waking up late, after 10:00 A.M.

□ Preferring an early bedtime – going to sleep between 7 P.M. and 9 P.M. and waking up early, around 5:00 A.M.

□ Jet lag

□ Difficulty turning off my thoughts when I lay down to sleep

Recommended Resources



Biotic Research Corporation


Douglas Laboratories

112 Technology Drive
Pittsburgh, Pennsylvania 15275, U.S.A.

Life Extension




NeuroScience, Inc

373 280th St.
Osceola, WI 54020



World Health