OSA, Insomnia, Snoring, and Restless Leg Syndrome
THOMAS J. LOKENSGARD, DDS, NMD, ABAAHP
A Self-Help Modular Program
The Early Cellular Detection and Diagnostic Program
That Emphasizes a Healthy Lifestyle
Copyright © 2016 by Dr. Thomas J. Lokensgard
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THOMAS J. LOKENSGARD, DDS, NMD, ABAAHP
Artificial Ingredients 16
Sleep and Insomnia Remedies 21
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:
- 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:
- Heart failure
- Sudden cardiac death
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.
DENTAL SLEEP APPLIANCES
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.
An MRA Dental Sleep Appliance
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:
- Walnut whole milk shake, best with raw milk, contains bioactive milk peptides
- Almond Slices
- 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
MORE HELP FOR INSOMNIA ISSUES
- 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.
NATURAL TREATMENT for RLS:
- 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.
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.
- Sweaty palms
- Sleep difficulties
- Tight neck, shoulders
- Racing heart
- Ringing in ears
- Back pain
- Excess smoking
- Grinding of teeth at night
- Overuse of alcohol
- Compulsive gum chewing
- Attitude critical of others
- Compulsive eating
- Inability to get things done
- Nervousness, anxiety
- Boredom—no meaning to anything
- Edginess—ready to explode
- Feeling powerless to change things
- Overwhelming sense of pressure
- Unhappiness for no reason
- Easily upset
- Trouble thinking clearly
- Lack of creativity
- Memory loss
- Inability to make decisions
- Thoughts of running away
- Constant worry
- Loss of sense of humor
MOST STRESSFUL OCCUPATIONS
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
- Taxi Driver
- Working Parents
88% of Working Parents Suffer Stress-related Health Problems
WHAT ABOUT COFFEE?
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!
FOODS AND BEVERAGES CONTAINING CAFFEINE
PRODUCT CAFFEINE (AVERAGE MG)
BREWED, DRIP METHOD 80
DECAFFEINATED, BREWED 3
DECAFFEINATED, INSTANT 2
TEA (5 OZ.)
BREWED, MAJOR U.S. BRANDS 40
BREWED, IMPORTED BRANDS 60
ICED (12 OZ.), BREWED 70
COCOA (5 OZ.) 4
CHOCOLATE MILK (8 OZ.) 5
DARK CHOCOLATE (1 OZ.) 6
BAKER’S CHOCOLATE (1OZ.) 26
CHOCOLATE-FLAVORED SYRUP (1 OZ.) 4
CARBONATED -SOFT DRINKS
MOUNTAIN DEW 54
DR. PEPPER 37
PEPSI COLA 38
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.
SYNTHETIC DRUGS THAT CAUSE INSOMNIA
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
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
MSG, Mono-Sodium glutamate, this one is extremely bad news
Partially hydrogenated soybean oil
Red dye #40
Sodium acid pyrophosphate
Sodium aluminum sulfate
Sodium lactate (associated with panic attacks)
Sodium stearoyl lactylate
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.
SIDE EFFECTS OF ASPARTAME and fake sugar
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
HERE ARE SOME OF THE
SYMPTOMS THAT FAKE SUGARS CAN CAUSE:
Altered Liver Enzymes
Attention Deficit Disorder
Episodes of High Blood Pressure
Inflammation of the Pancreas
Loss of Equilibrium
Numbness of Extremities, sounds like RLS
Severe Muscle Aches
See the related articles on High-Fructose Corn Syrup in the Blood Sugar Control Module.
THE DANGERS of HIGH FRUCTOSE CORN SYRUP
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!
LOW STRESS FOODS
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)
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
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
- KAVINACE ULTRA PM, ( great stuff from NeuroScience)
- KAVINACE “FLASH EASE” (NeuroScience) It works very well for sleep and hot flashes
- CALM PRT ( NS)
- Valerian Root; in VHP from Biotics Research Corp.
- 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.
- Magnesium Taurinate, 200-400mg, taken before bedtime.
- Co-Q-10 100 mg.
- Phosphatidyl Choline; 3000 mg, hs. (at bedtime)
- Phosphatidyl Serine, dosing as follows………………..1 capsule of 200 mg bid
- Remtyme; a commercial blend of amino-acids and
herbs (1-800-550-9976 for a 3 month
from green tea leaves 50 mg. an amino acid that generates a calming effect on Alpha- brain
- Melatonin, a hormone that controls sleep onset time
- Magnesium oxide 125 mg
- Chamomile extract 100 mg
- Lemon balm 50 mg
- Passion flower 4% vitexin 25 mg
- Hops 25 mg
- Melatonin, a hormone that controls sleep onset time
- L-theanine: from green tea leaves 50 mg. an amino acid that generates a calming effect on Alpha- brain waves
- 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.
- DHA-EPA 1-3grams qd.(each day)
- Melatonin 1 mg. Start low, new evidence suggests only low-dose works well.
- Serotonin (see foods that boost serotonin)( See Module #3 on Neurotransmitter’s)
- CES (Cranio-Electrical Stimulation 30min QD, hs. (at bedtime)
- Take GABA at bedtime, start low then titrate up
- Griffonica Simplicifola
- Raises 5-HTP levels
- Increases CNS synthesis of serotonin
- Reduces migraine headaches
- Alteril(a natural sleep aid) OTC (over the counter)
- 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).
- 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.
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
ALCOHOL AND THE BODY
- 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
4. A Decrease in HGH (growth hormone), especially at night (70%)
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.
- Website: www.DSSOrders.com/DrThom
- 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
- Biotics Research Inc.
- Life Extension
- Standard Process
- 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
- Please rate the current (i.e., last 2 weeks) severity of your insomnia problem(s).
None Mild Moderate Severe Very
- Difficulty falling asleep: 0 1 2 3 4
- Difficulty staying asleep: 0 1 2 3 4
- 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|
|Marital separation||x 68|
|Death of a parent or sibling||x 68|
|Fired from your job||x 65|
|Hospitalization for serious illness||x 58|
|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|
|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|
|Minor legal problem||x 10|
- < 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
NEUROBEHAVIORAL SYMPTOM CHECKLIST
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.
- 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
□ 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
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