Dr. Curtis McElroy

Category: Internal Medicine

  • Improving Insomnia With Meditation

    Can Meditation Help Your Insomnia?

    The inability to fall asleep, remain asleep, or sleep well affects approximately 60 million people annually. While insomnia affects all ages, over half of individuals 55 years old and older, experience some level of sleep disturbance. Given the projected growth in the aging population, this poses a major health concern. According to the Population Reference Bureau, one-fifth of the U.S. population will be 65 years old or older by 2050. Women who are pregnant or experiencing menopause that causes hot flashes and night sweats commonly experience insomnia.

    Insomnia causes major problems personally and socially. It affects health and relationships. Insomniacs experience increased levels of fatigue, mood disturbances, higher instances of depressive symptoms and poorer quality of life.

    Insomnia decreases work productivity, can be the precursor to on the job and automobile accidents and increases risk for heart disease, diabetes, and obesity. It also negatively affects a sleep-deprived person’s ability to think and make reasonable decisions.

    If you have ever experienced a bad night’s sleep or insomnia, you know that you are likely to be irritable, lack energy to accomplish daily tasks and feel added stress from the fatigue.

    Stress, Anxiety and Insomnia

    Stress is a significant contributing factor to the development of insomnia. People suffering from stress and anxiety related to work, relationships, health, finances or other pressing issues find themselves unable to stop mulling over their concerns enough to find a restful sleep.

    Their racing thoughts or negative ruminations keep them up or wake them when they would normally be sleeping and their sympathetic nervous system, which is responsible for the fight or flight response, is constantly active.

    Turning on the Relaxation Response

    People with insomnia desperately need to relax in order to sleep. They need to turn their fight or flight response off and turn on their relaxation response by stimulating the parasympathetic nervous system; it sends the signals, which place the body in a calm and relaxed state.

    A variety of non-prescription behaviors serve to help people relax enough to sleep:

    • Listening to calming music
    • Exercise
    • Establishing a bedtime routine
    • Taking a hot bath
    • Journaling to purge the mind of the day’s activities
    • Meditation
    • Dealing with stress and its sources

    Meditation To Help Your Sleep

    Studies have shown meditation provides an effective tool to alleviate insomnia. Mindful meditation seems to be particularly effective. It works by allowing meditators to focus on one thing to the exclusion of other thoughts or stimuli; they learn to let their sources of anxiety exist without actively engaging them.

    Apparently, this practice carries over into daily life as well. A 2012 study conducted by Massachusetts General Hospital and Boston University, showed the way meditators respond to negative stimuli is less reactive than the response of non-meditators. In other words, their first response to negative stimuli did not default to fight or flight.

    Mindful Meditation

    During mindful meditation, a person chooses a focal point for their attention. It can be simply observing or counting their breaths. They may choose to gaze upon an object, a statue, painting, or photograph, with their full attention. Some people choose to repeat a sound, a word, or a phrase either mentally or aloud.

    A period of mindful meditation may last from five to 10 minutes or more. According to studies and Transcendental Meditation literature, the optimum period of time to meditate is approximately 20 minutes. The effectiveness of meditation increases with frequency, so meditating twice a day, upon waking and prior to retiring for bed, is also recommended.

    Mindful meditation alleviates many of the causes of insomnia:

    • It eases stress, halts racing thoughts and negative ruminations
    • It calms anxiety
    • The practice builds strong connections within the brain by increasing gray matter density
    • Meditation calms the mind and allows for improved cognitive function and focus
    • It also alleviates some of the physical causes of insomnia, by lowering blood pressure and easing physical pain for people with chronic conditions like arthritis.

    Treating insomnia with mindful meditation serves as a sustainable and beneficial way to support good sleep hygiene. It is portable, without side effects and may be applied as complementary treatment in addition to traditional medications if they are needed.

    How To

    Mindful meditation may be learned in many ways: from a teacher, from books and audio recordings or from videos widely available on the internet.

    Aromatherapy: Scents That Heal Insomnia

    Traditional Chinese medicine makes use of aromatherapy to help people sleep better. What is aromatherapy? It is the practice of using the scent of essential oils derived from plants to heal various ailments, one of which is insomnia. Aromatherapy is used to induce calm, relaxation and has been proven to help ease anxiety and alleviate mild depression. People who practice aromatherapy can use healing scents to create different mental and emotional states, including sleepiness.

    Aromatherapy for Sleep

    Aromatherapy to induce calm, relaxation, and sleep has become so popular that some hospitals use premade nasal inhalers, which contain essential plant oils like lavender to help patients sleep better.

    While there are aromatherapy scent devices on the internet, you can make your own aromatherapy sachet to put on your nightstand or by your pillow to alleviate insomnia.
    Remember that each person can respond differently to the various scents of plants used in aromatherapy. Some types of aromatherapy use just one herb, while others combine herbs for maximal effect.

    Commonly Used Essential Oils For Sleep

    • Lavender – Lavender can be used as an essential oil made from the lavender flower or as a sachet made from fresh or dried Lavender flowers. Research in Europe has shown that inhaling the scent of lavender promotes relaxation and sleepiness. One study was done on 56 patients in an ICU ward. Those who inhaled Lavender slept better than those who did not.

    • Vetiver – This root plant can be ground or distilled to make an essential oil for sleep induction. It has an earthy smell and can be mixed with Chamomile and/or Lavender.
    • Ylang Ylang – Ylang Ylang has been used for centuries in Traditional Chinese Medicine to promote good sleep. It has a nice fruity and floral scent that will induce a good night’s sleep.

    • Roman Chamomile – This is a type of chamomile that when inhaled induces a calm and relaxed state of mind that is perfect for going to sleep. It can be used in its ground or “loose” form in a sachet or used as an essential oil. It smells like flowers.

    • Bergamot – Bergamot is a cold-pressed oil that is derived from the peel or rind of the bergamot citrus fruit. This is to be distinguished from other citrus fruits, such as oranges or grapefruits, which tend to stimulate the senses. Bergamot is soothing and calming; it helps balance emotions so you can sleep better. You can use it in dried form or simply breathe in the essential oil. It blends well with other sleep-inducing herbal formulations used in aromatherapy.

    • Marjoram – This is a spice used not only in cooking but has great uses in the world of aromatherapy. It is a known muscle relaxer when inhaled and helps induce a more comfortable sleep.

    • Sandalwood – This is used primarily as an essential oil created from the Sandalwood tree. Put a few drops on a handkerchief or soft towel and sleep with it next to or on your pillow.

    • Frankincense – Smoke from the burning oil of Frankincense contains incensole acetate that helps to alleviate anxiety and depression, both of which are key factors in many chronic insomnia conditions.

    • Valerian – Valerian essential oil is one of the oldest and most studied in terms of helping to improve insomnia and quality of sleep. It contains compounds that activate GABA receptors in the brain and balances the body’s cycles that facilitate undisturbed sleep. Valerian essential oil also helps anxiety, depression and can improve mood. Anxiety and depression are two of the main causes of anxiety and the scent of this oil reduces negative energy and chemicals in the body to bring peace, calm and the ability to rest.

    • Clary Sage – Clary Sage functions like Valerian by affecting GABA receptors in the brain. One study showed that clary sage essential oils offer significant anti-stress effects. This oil is also used for patients who suffer from depression.

    How to use Aromatherapy

    • Essential oil diffusers are devices you can place on your nightstand so that the aroma of the essential oil can be diffused into the air, creating a wonderful-smelling therapy for the induction of sleep.

    • You can take any herb listed above and use them in fresh or dried forms to create a sachet you keep with you next to or on your bed. The aromas fill the air around your sleep space so that you don’t have as much trouble getting to sleep.

    • You can also dilute essential oil with vegetable oil and rub it onto the skin. It is especially good when placed on the back of the neck or on the soles of the feet for a comfortable environment for sleeping.

    • Essential oil candles are also available, just be sure to look for high quality products that note essential oil as an ingredient.

    • Essential oils can also be dropped into a hot bath to relax the muscles and mind as part of a nightly sleep ritual.

  • Migraines and Insomnia: Improving Your Sleep

    Migraines and Insomnia: Improving Your Sleep

    Getting a good night’s sleep can be tricky. Your brain’s working overtime all day long and getting it to rest down for the night is the last thing it wants to do. The problem with not getting enough sleep is that it has a negative effect on practically every aspect of your life. Lack of sleep doesn’t allow your brain to work to its maximum potential.

    You’ll find it harder to focus and concentrate and your memory will start to lag. It also affects your mood by making you react negatively and more spontaneously without thinking things through first. In addition, studies have shown that getting too little sleep leads to weight gain. To top it off, it triggers migraines, which can turn your day into one big, pounding mess.

    In addition, it’s a well-known fact that migraines and the quality of your sleep are part and parcel of the same package, a little like the chicken and the egg. They hit 50% of the time between 4 – 9 am and are more common among those who suffer from sleep disorders, such as insomnia.

    Insomnia is defined as having trouble falling asleep or staying asleep for more than 5-6 hours. It’s one of the main reasons behind migraines because it disrupts your natural sleep rhythms, and a result, you’re stuck with throbbing, pounding, sometimes debilitating, headaches.

    Insomnia is also a trigger for mood swings, depression, and anxiety, which all can be contributing factors to migraine headaches. Moreover, it decreases daily functioning and impairs your quality of life.

    Read on to find out how you to get your circadian rhythm back in order and keep it that way to enjoy migraine-free, healthier, happier days.

    Try to go to bed at the same time each day, and get 7-8 hours of sleep per night. This allows you to get a regularly scheduled sleep schedule. The scientific reason behind it is that we go through four main stages of sleep; the deepest and most beneficial are the third and fourth stages, which are at their most powerful just right before we wake up.

    These stages are crucial for the production of dopamine and serotonin; the “feel good” hormones produced by your brain, and anytime their levels decrease, sleep problems arise as well as other disorders.

    1. Eliminate factors that sabotage your sleep.

    • Exercising late in the day
    • Eating protein at night

    • Going to bed hungry can keep you awake because the hormone that’s responsible for your hunger pangs makes your brain alert to get your digestive system ready for food. If that’s the case, eating a small snack will suffice to end your hunger pangs without making you feel too full.

    • Hidden sources of caffeine, like medications or drinks, can prevent you from getting enough sleep. If you take them close to bedtime, they can interfere with your sleep cycle.

    • Too much sleep can also trigger migraines. Sleeping in on the weekends and taking long naps will wreak havoc on your night’s sleep.

    2. Increase your quality of sleep naturally without medication.

    • Put your phone on silent an hour before your bedtime. This will help put distractions at a minimum.

    • Dim the lights in your bedroom and turn off the TV. Bright lights alert your brain and make it think it’s daylight, instead of getting it to wind down and get into sleep mode.

    • Lower the temperature on your thermostat. It’s been proven that the best temperature for optimal sleep should be around 60 to 68 degrees Fahrenheit. Just make sure you keep your hands and feet warm, even if it’s with just a sheet because these areas are the most problematic for those suffering from migraines and insomnia. Also, make sure your pajamas are made from natural material, like cotton or silk, or flannel in the winter – and doesn’t stick to your body as you sleep.

    3. Hydrate adequately throughout the day. Studies show that dehydration increases the risk of migraines, and is an unavoidable trigger. A mere 1.4% of fluid loss can result in headaches and difficulty concentrating.

    4. Make it a point to exercise regularly, preferably in the morning, which can help improve your mental abilities and increase your focus. It also boosts the level of endorphins in your system, “feel good” chemical messages in the brain known to decrease stress levels as well as reduce the effects of painful headaches. Getting a good workout also, helps get your sleep cycle back in order so you can wake up and go to sleep at regular times, and increase the amount of quality sleep during the night.

     

  • The Affects Of Sleep On The Immune System

    How Sleep Affects The Immune System

    Sleep is a vital part of our lives. We need our sleep in order to recharge our energy, set down our memory, and increase the function of the immune system. Inadequate sleep can lead to sleep deprivation which can increase your risk of infection.

    While some believe that not getting enough sleep and getting sick is just an old wives’ tale and yet there have been research studies showing that this is the case. Up to 70 million US adults don’t get enough sleep and it can affect the ability of the immune system to be ready to attack pathogens.

    Understanding the Connection

    A lack of sleep has been linked by research to numerous physical and mental health conditions, including those related to a poor immune system. Lacking sleep affects the ability of the immune system to protect people from getting flu, colds, and other infectious diseases.

    The immune system is a complicated assortment of different kinds of cells and proteins that have as their goal the elimination of foreign substances, such as cold viruses and flu viruses. There have been many research studies indicating that the T cells of the immune system are reduced when we don’t get enough sleep. There is also a risk of increasing the inflammatory cytokines in our system, which results in an increased risk of getting an infectious disease.

    This means that not getting enough sleep can suppress the immune function. You become more susceptible to all kinds of bacterial and viral infections.

    Sleep Deprivation and Fever

    It turns out that a lack of sleep affects more than just our ability to fight off colds and the flu. It also influences the way the body responds to these illnesses once we get them. Normally, when we get an infectious disease, we develop a fever, which is helpful in killing off the pathogens. When we get plenty of sleep, our fever response is better. Fevers tend to be worse at night but if we don’t sleep, we can’t mount the kind of fever necessary to fight off infections and the infections can be more serious.

    Vaccines and Sleep Deprivation

    There have been research studies indicating that we don’t respond the way we are supposed to when we get a vaccine against the influenza virus. We develop fewer antibodies when we get a vaccine if we don’t get enough sleep. It also takes longer for the body to react to the immunizations we are given. This leads to an increase in susceptibility to getting the flu, even if we have been properly vaccinated.

    Is Sleep Deprivation a Life or Death Problem?

    It appears that a lack of sleep influences the way we fight off many different kinds of health problems.

    There is research to suggest that those who are sleep deprived have an increased risk of death due to heart disease. The less we sleep, the higher are the levels of C reactive protein in the body. C reactive protein is one of the body’s markers for inflammation and inflammation can lead to getting a heart attack, stroke, or peripheral vascular disease.

    Research also tells us that people who do not sleep have a greater risk of death from all different types of disease. Those who get at least seven hours of sleep per night have the greatest chance for survival while those who get six hours or less of sleep per night suffer from increased mortality.

    How much sleep is necessary?

    Some people function okay if they don’t get enough sleep while others need a full seven to nine hours of sleep at night to have an adequate immune system. If you are prone to getting infections, look into the quality and quantity of sleep you are getting, as it may be a major factor into why you are getting sick all the time.

    Getting enough sleep

    The following are some good sleep hygiene tips you should consider adopting:

    • Not exercising right before sleep
    • Going to sleep and waking up at the same time every day
    • Not eating a big meal before sleeping
    • Avoiding alcohol before sleeping
    • Keeping the room quiet and dark
    • Avoiding stimulants before bed

    The more you can do to get a good night’s sleep, the better your immune system will function, and the less likely you will be to come down with an infectious disease.

Copyright @ 2017 DrCurtisMcElroy