One of the most common complaints I hear in my practice is that of lack of quality sleep.  It is often not the primary complaint, but when questioned, most patients will admit to having poor sleep.  As with my InHarmony Weight Management program, there are many different sources of stress that contribute to the problem.     It takes some detective work to sort out what might be impacting your sleep. There are so many things that disturb healthy sleep, it would require a book to describe them.  Here are just 5 things you may not be aware of that can affect your sleep.

1. Biotoxin illness – many people have this but are unaware. Biotoxin illness is a chronic inflammatory condition which occurs as the result of exposure to a toxigenic organism such as mold, fungi, bacteria, Lyme’s disease and actinomycetes.  Exposure to the toxins produced by these organisms causes brain inflammation.    Insomnia is one result of this kind of illness.  Other symptoms are fatigue, poor memory, mood disorders, hormone imbalance, muscle pain and others.  We live in a wet area and I am constantly reminding my patients who have these symptoms to check for mold exposure.

2. Magnesium deficiency – chronic insomnia is one of the most prevalent symptoms of magnesium deficiency. Other symptoms include restless leg syndrome, anxiety and constipation which also affect a person’s ability to get a good night’s sleep.  Foods rich in magnesium include dark green leafy vegetables, seeds, nuts, bananas, fish, beans, avocados and dark chocolate.  It is difficult to for people who eat a typical American diet to get enough magnesium from their diet, so supplementation is necessary to avoid deficiency.

3. Irregular routine – many people have two or more sleep schedules. Some wake earlier during the week but later during the weekend. Research has shown that increasing irregularity of sleep schedule is correlated with decreased sleep quality.  In Chinese medicine the body has a natural rhythm for certain activities and in order be healthy one must pay attention to this rhythm.  For example, the hours of 11 PM – 3 AM are optimal times to be sleeping according to this ancient wisdom. This is when the body draws its energy inward for detoxification and healing.  It is also the best time for dreaming.

4. Certain medications – 70% of all Americans take prescription medications. More than 50% take two or more.  There is a wide array of medications that can cause disrupted sleep: cold and allergy medications, antidepressants, heart and blood pressure medications, steroids and weight loss products to name a few categories.  I had a patient who developed insomnia from her eye drops.  If you are taking a lot of medication, prescribed or over the counter, you will need to research the possibility that one or more of them is causing your sleep problems.

5. Your Wifi and Cell Phone- Wireless radiation surrounds us daily and may impact sleep length and quality. Although this is still controversial, there is some research that shows that exposure to wireless radiation results in delayed entrance into deep non-REM sleep and to a decreased time spent in certain sleep stages. In addition to this, the backlights on our cell phones and computers have definitely been shown to reduce the production of melatonin, our sleep hormone.   So it makes sense to make a habit of turning off Wifi in the house before bed as well as restricting the use of phones and computers or using blue light blocking glasses during the hours prior to going to bed.

Chiropractic and acupuncture treatments can help with sleep difficulty.  This is because they are balancing treatments which regulate hormonal and nervous system activity.  Most patients report better sleep after treatment.

I was just perusing Pinterest the other day and a new craft caught my eye – “Diamond Painting”.  My Crafter’s brain was intrigued, so I clicked on a video of it.  It is basically the “Paint by Numbers” craft using plastic jewels instead of paint.  Some very beautiful pictures are being created using these techniques.  I remember from my childhood how much fun “paint by numbers” was and also how relaxing.  I stored this new type of hobby in my brain as a possible activity to suggest to patients.   For example, people who want to cut out smoking can use a hobby like this to engage in when they have a craving, instead of reaching for a cigarette. As part of my intake and getting to know a patient, I usually ask if they have any hobbies.  It may seem like an unusual thing for a doctor to be interested in, but having a hobby is a very healthy thing to do (unless the hobby is a dangerous activity, like bull riding).   I am often surprised of the number of adults I encounter who cannot think of a single thing they do as a hobby.  This tells me right away that they are headed for burnout. It has long been known by researchers that activities like knitting and crocheting are excellent for lowering anxiety as well as preventing brain function decline with aging.  The rhythmic, repetitive movements involved in knitting and crocheting have the same effect as meditation on the body and mind, such as lowering blood pressure.    Knitting has been shown to help chronic pain sufferers.  Other benefits of hobbies include providing a work-free, responsibility-free time in a person’s life, provide meaning and fun to stave off boredom, and creating social connections.  Many hobbies contribute to physical well-being, such as singing to improve breathing or golfing to keep the legs strong.  Having a pleasurable hobby is an easy way to stay balanced and healthy and should be considered a priority in a person’s life.