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November 27, 2012
In Today's Issue
- Fact: Poor Sleep Increases The Risk of Death/ Disease
- 10-Mins To Help Sleep
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
Fact: Poor Sleep Increases The Risk of Death/ Disease
Ever lain awake at night and counted the hours till dawn? Isn't frustrating to be in bed and be unable to sleep?
With around 18 million prescriptions written every year for expensive sleeping pills...
...it's clear that there's a national epidemic.
So, what do doctors do when they can't sleep?
Here's the answer.
Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication.
Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle.
Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them...
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10-Mins To Help SleepDear Reader,
Just ten minutes spent doing an easy to learn technique will not only reduce your tension from the day, but also make it easier to get a good night's sleep. The approach involves focusing on a serene and inviting place. Things like waves on the shore, a quiet lake at sunrise, a forest or beautiful mountaintop... whatever place you like. Immerse yourself in this vision and take slow, deep breaths. Keep it up for those last ten minutes before bed and you'll be asleep before you know it.
Sleep issues are a serious problem for many. The U.S. National Center on Sleep Disorders Research estimates that 30% to 40% of adults have some symptoms of insomnia during a typical year. Another 10% to 15% suffer from chronic insomnia.
The recent study on tension and sleep included 135 men and 199 women of an average age of 56 who had either served in the military or were dependents of these service members. A small number had been diagnosed with posttraumatic stress disorder (PTSD), an anxiety condition that can come on after exposure to any event that brings psychological trauma. Study subjects filled out a 14 item questionnaire to measure how stressed they were. They also completed a second survey about their sleep quality, how long it took them to fall asleep and if they used any sleeping medications.
The subjects then took part in a "Tension Tamer" session that included a half hour introductory workshop that was followed up by four 30-minute visits with a stress management specialist so subjects could practice the technique. After the subjects finished the program, they were given the two surveys again and the answers compared.
The team saw that 65% of the subjects improved their perceived stress by a full 6.6 points, but 34% worsened their stress levels by 4.6 points. Those who did reduce their stress also showed big differences in sleep quality, needing less time to fall asleep and feeling less fatigued during the day.
We know that stress is a negative when it comes to sleep according to Dr. Arn Eliasson who is a research consultant at the Integrative Cardiac Health Project, a program at Walter Reed National Military Medical Center. Unfortunately we understand less about the effect of stress on the risks for heart disease than we do about the dangers of smoking, diabetes and high cholesterol on this condition.
You should know that while the research used a fancy name - Tension Tamer - the technique isn't anything new, and reducing stress has always had a role in helping sleep. There's always a reason for insomnia - mood issues or depression, digestive issues, medications, pain or other things. If you're having trouble sleeping, you need to identify why this is happening. Unless you get to the bottom of the problem, no technique will be fully effective.
Still, a short time to wind down from the day - to relax and shut off the worries and stimuli - is a smart idea. Making sleep a priority in your life can help in so many ways, giving both body and mind a chance to recharge and be ready to face the next day.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=164247
WebMD info on insomnia:
http://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes'
University of Maryland Medical Center info on relaxation exercises for sleep:
http://www.umm.edu/sleep/relax_tech.htm
Arn Eliasson, M.D., research consultant, Integrative Cardiac Health Project, Walter Reed National Military Medical Center, Bethesda, Md:
http://www.healthgrades.com/physician/dr-arn-eliasson-27xm4
Presentation, Oct, 22, 2012, American College of Chest Physicians:
http://www.chestnet.org/accp/article/10-minute-"tension-tamer"-can-help-reduce-stress-and-improve-sleep
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