peppermint or a placebo and the essential oil groups had higher sleep quality scores than the control group. Chamomile treatment significantly improved sleep quality and general anxiety disorders.
3. Melatonin Taking melatonin lowered the time to fall asleep and in- creased total sleep time in an analysis of 205 patients, and is recommended for secondary sleep disorders caused by depres- sion, thyroid problems, stroke, arthritis or asthma. Meta- analysis of five trials of 91 adults and four trials of 226 children showed that melatonin treatment improved the body's ability to realign the sleep-wake rhythms and decreased time to fall asleep.
4. Yoga/Exercise Nineteen studies of 1,832 participants were meta-ana-
lyzed, showing yoga significantly improved sleep overall. In a study of 413 non-exercises or non-meditators, exercise sig- nificantly improved sleep quality and meditation decreased daytime sleepiness. In 43 adults ages 56 to 73 with moderate sleep complaints, moderate exercise increased quality of sleep scores. Tai chi also improved sleep quality.
5. Cannabidiol (CBD) Oil In four Parkinson's patients with sleep disorders, CBD oil
significantly improved sleep quality. The CBD group experi- enced less pain and better sleep outcomes in a study of 63 multiple sclerosis patients. In a comprehensive analysis of cannabinoids, positive results for inflammation, pain, sleep disorders and neurological and psychiatric illness were re- ported.
6. Relaxation/Meditation Relaxation produced improvements in sleep quality ratings as well as 20- to 30-minute improvements in self-reported sleep onset latency, wake time after sleep onset and total sleep time. Mindfulness meditation effectively reduced insomnia.
7. Eliminate Blue Light In a study of 22 participants, use of blue light smartphone
devices two hours before bedtime significantly decreased sleepiness and performance. Blue light use increased the time to reach melatonin onset by 50%, which negatively impacted overall sleep quality. Smartphone exposure may cause sleep disorders, headaches and heart rate variability. In a study of 28 people, those with sleep issues had late
circadian rhythms, slow build-ups of sleep need and increased circadian sensitivity to blue light. In a study of 30 healthy young participants, two hours of intense evening blue light at 6500K hurt sleep regulation and quality.
Sleep Well Sleep quality is essential for your health and natural treat-
ments such as acupressure, melatonin, meditation, aromathera- py and limiting blue light before bedtime can help.
Written by Dr. Diane Fulton. © March 2021, GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC.
www.GreenMedInfo.com
Has Your Local Integrative Doctor Stopped Working with Bio-Identical HRT?
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atural hormone replacement therapy corrects the loss of our hormones that comes through aging and menopause. The term "natural hormone" means the bioidentical hormone our bodies make, and not synthetic ones made by the pharma- ceutical industry, which can be harmful as well as helpful. With replacement, patients report an increase in their psy- chological well being. PMS symptoms can be resolved, not uncommonly, in weeks. The medical benefits are a decrease in cardiac and vascular disease, strokes, diabetes, Alzheimer's, and even cancers. Because our goal is to return hormone levels to an optimal range, we test the following for any deficiencies: Thyroid hormone, which regulates temperature, metabo-
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sexual vitality, improves moods, and decreases cholesterol and body fat. It improves memory, increases energy, and has anti- cancer properties by enhancing the immune system. Melatonin, which influences the quality and quantity of sleep, is also an energizer, a mood enhancer, and an antioxidant. It has also been shown to decrease the incidence of nocturia (getting up at night to urinate). Estrogen, has been proven to reduce the effects of heart
disease, stroke, high cholesterol, Alzheimer's disease, memory loss, menopausal symptoms, osteoporosis, skin thinning, the incidence of depression, and reverse the lack of libido. Progesterone, which acts as an antidepressant, mild tranquil-
izer, and natural painkiller. Bioidentical progesterone can elimi- nate symptoms of menopause, PMS emotional instability, headaches, and mood swings. Testosterone, which drops significantly in men over age 50.
This lowered level accounts for a loss of a man's sense of well- being, decrease in sex drive, loss of general muscle mass, in- creased abdominal obesity, osteoporosis, decrease in mental acuity, and decreased strength and endurance. And, yes, tes- tosterone levels should be tested in women, as well. Testoster- one therapy can reverse the gradual sexual apathy that occurs over time, while also increasing energy, and strength.
Do you want to feel better? Call the number below for a consult. The $200 charge is applied to the treatment fee if you elect to go forward. The conversation you and I have may be the best investment you ever made in your health and well being!
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