ASK Dr. Wiggy


We invite you to submit your health-related questions to Dr. Weston (Wiggy) Saunders at AskDrWiggy@NaturalTriad.com. Based on space, he will answer your questions here in the magazine or on WXII-12 News Mornings!


(Your name or any other identifying information will not be made public.)


Dear Dr. Wiggy, I write this to you as I sit awake at 2am. I used to be able to sleep like a rock but each year it seems to be getting worse and worse. Now, after just turning 50 it seems near impossible to fall asleep and stay asleep. I would do anything to be able to get a good night's sleep. Do you have any useful tips or sugges- tions to help catch some Z’s? Thanks, Becky


Hi Becky, Thank you for your question. There is nothing more power-


ful than a good night’s sleep. There is also nothing more frustrat- ing than not being able to sleep well. This is a frequent complaint that I hear at the office and something that is very rewarding to correct.


Sleep is a complicated process and it often requires a com-


bination of things in order to improve overall sleep quality. Sleep is a time that our bodies use to repair and regenerate. Without restful sleep our bodies age more rapidly and our energy dissi- pates. Traditional medicine typically approaches sleep issues by


prescribing powerful sedatives like Ambien or Lunesta that work more or less by knocking you out. There are several problems with such an approach: 1. They may help you sleep more hours but they don’t re-


ally improve the quality of the sleep. 2. They are very habit forming and with prolonged use people can become dependent on them. 3. Probably most worrisome, there is recent documented association with the use of these medications and the increased rate of death. Individuals that used these medications, even once in a while, were about 4 times more likely to die than those that did not. They also had an increased risk of cancer compared to controls.


So, if powerful, prescription medications are not the answer


then what can one do? Here is my 5 step, integrative approach that has made a world of difference for many patients’ sleep quantity and quality.


1. Exercise during the day: People that work out during the day use up more energy and this helps prepare the body to rest and repair at night. When really tired, this can be difficult but even something as simple as going for a walk can help.


2. Eat right in the evening: Avoid meals that are heavy in car- Natural Triad Magazine


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bohydrates and low in protein. It is important to get enough protein in the evening because protein helps maintain steady blood sugar throughout the night. Conversely, carbohydrate dense meals cause a rapid rise and fall in blood sugar. When blood sugar plummets the body starts pumping out cortisol, epinephrine, and norepinephrine to raise blood sugar. This cocktail of chemicals leaves you feeling wired and alert, not what you want when trying to fall asleep. Some people find that eating a little fat, like a teaspoon of peanut butter, also helps them stay asleep.


3. No computer or TV time after 8pm. When you spend a lot of time in front of a screen your brain perceives that it is still daytime and therefore, not time for bed. Try to limit the amount of artificial light especially in the evening. If you read before bed do not use a bright light (don’t worry you will not go blind).


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