Sleep is a major requirement of the body for good health. Regeneration of tissues, psychological stability, cognitive function and more, are all impacted by lack of sleep. Certain disorders, such as fibromyalgia, are directly connected to improper sleep patterns.

The American-based National Sleep Foundation conducted a comprehensive survey of American sleep patterns. Their findings are similar for Israel. They found that 60 percent of the adults surveyed reported some sort of sleep problem and that thirty eight percent of all Americans sleep less now than five years ago.

Another recent study showed that the average amount of sleep for Americans is down by 1.5 hours per night from 100 years ago. Insomnia was the most reported sleep problem for adults. Fifty one percent of all those surveyed reported experiencing one or more symptoms of insomnia, at least a few nights a week. Symptoms included difficulty falling asleep, frequent waking, waking too early with inability to fall sleep again, and un-refreshing sleep. Sleep loss occurred more in households with children, particularly among single parents. Forty seven percent of married and fifty five percent of the single parents surveyed reported sleeping less at the time of the survey than five years prior. In short, a large chuck of America was found to be sleep deprived.

Studies of the affects of sleep patterns on health indicate that most adults require 8.25 hours of sleep to complete three full sleep cycles. This is considered the needed amount for optimal functioning. Sleepiness during the day, impaired work function, an increased number of accidents, lowered cognitive ability, unhealthy dietary cravings and muscle pain are but a few of the effects of continual adult sleep loss. Children need at least 10 hours and infants up to 18 hours. Childhood accidents, behavioral difficulties and poor school functioning can often be attributed to sleep deprivation. Medications for sleep frequently further disrupt the long-term functioning of the natural cycle.  Trying to “catch up” on lost sleep frequently only further mangles the normal sleep cycle.

Holistic Medicine has a substantial role to play in educating people about sleep and how to get it. It can offer comprehensive assistance in helping patients to schedule properly, value sleep, educate their children for good sleep habits, teach relaxation and stress relief and provide medications that are not disruptive to the normal sleep cycle.

Stress, lifestyle issues and negative thinking patterns can contribute to sleep problems.

There are a number of vitamin, herbal and homeopathic remedies that can help you with sleep. These work best when individually geared to your needs. Studies show that over the counter remedies work really well for only about a third of the people taking them. Let us hear from you or check with a good practitioner in your area for comprehensive work on your specific issues.

Some Questions and Answers?

“I can get by on 6 hours sleep. Isn’t that enough?”

It’s true that you can probably “get by” but that is exactly what is happening. Your body is still not receiving the time needed for regeneration and you could be setting yourself up for health problems in the future. You need three full sleep cycles for maximum body regeneration and that’s about 8 hours.

“I go to bed in plenty of time but it takes me a long time to fall asleep.”

For a full answer, we would need to over-view your lifestyle and schedule but here are some basic tips: Don’t use caffeine products for 5 to 6 hours before bedtime, ditto for a heavy meal. Exercise helps but should not be done within a couple of hours of bedtime. Create and value a good bedtime routine – an hour of quiet time before bedtime, calm music, skip the late night news, don’t take the page-turner book to bed, have a warm bath or shower (lavender oil is calming but may conflict if you are taking homoeopathic remedies), make your bedroom sleep smart (pleasant, quiet, uncluttered, low light). Try counting sheep to calm your thoughts – picture a beautiful green field with a rustic wooden fence, a herd of fluffy white sheep are slowly –one by one- jumping over the fence and playing in the field. If you aren’t into sheep, try gazing at the top of a beautiful tree and watching the birds fly over.

“We have a new baby and want to establish a good sleep routine. Any tips?”

Make bedtime a fun time with relaxing activities and a calmed-down house. If there is a household slow-down, bedtime routine, your baby will find it easier to “grow into” a positive sleep cycle. Put baby in the crib while still slightly awake to help her learn to fall asleep alone. Have lighting in the baby’s room the same that it will be all night. If you need to care for the baby at night, do so with minimal light, fuss, and a soft tone of voice, returning the baby to bed as soon as care is finished.