Sleep better, naturally - Dr. Shimelfarb Lecture - 3.15.18

SMG’s Dr. Shimelfarb presented, “Sleeping Better, Naturally” to a full house at Livingston Public Library on Thursday, March 15. One of her tips for better quality sleep is to “turn off and unplug” at least an hour before bed. Blue light from electronics reduces your body’s natural melatonin production making it harder to maintain a restful, deep sleep. #WorldSleepDay

1. Sleep better, naturally Marianna Shimelfarb, M.D . Integrative Family Medicine Montclair Family Practice at SMG Presented at Livingston Public Library March 15, 2018

2. “What are we going to talk about tonight?” Why you need to sleep Why can’t you get good sleep Why is it important to do something about it?

3. And, most importantly, What you can do tonight to make it better, naturally!

4. What is Insomnia? It is a fancy medical word to describe any kind of sleep problems.

5. Types of Insomnia 1. Difficulty falling asleep 2. Waking up in the middle of the night (and not being able to fall back asleep) 3. Awakening too early in the morning Or all of the three

6. What happens when we do not sleep well? Feeling like “_” Feeling tired Feeling moody Lack of concentration Memory problems Trouble loosing weight

7. What causes trouble sleeping? Alcohol, caffeine, nicotine Over-the-counter medications Reflux disease (chronic heartburn), sleep apnea STRESS Diet Anxiety, Depression Prescription medicine Lack of physical activity or excess of physical activity Age  

8. “If there is a secret to good night sleep, it is the good time waking”

9. Healthy Diet Decrease sugar, carbohydrates Eat warm, nutritious breakfast, lunch with greens and protein, and light dinner Eat your food mindfully Decrease number and size of caffeinated drinks, switch to decaf, herbal teas

10. But I am French

11. Reduce mind noise Disconnect from electronic devices But WHY?!

12. “But I cannot relax…” “Tired and Wired” Let’s talk about a “ GYM FOR YOUR MIND”

13. More ways to relax Engage in regular exercise Pursue relaxing hobby Journaling Practice yoga, tai chi, or qigong Reflexology, acupressure Hypnotherapy, guided imagery

14. Pranayama Breath

15. Herbal Teas for sleep Chamomile

16. Nature’s plants Lemon Balm Passionflower

17. Minerals A “relaxation” mineral Magnesium Glycinate or Magnesium Citrate: 200-300 mg before bedtime

18. Establish a healthy evening ritual Establish time to finish or stop “doing” chores or tasks and start winding down Disconnect from electronic devices Dim lights 1-2 hours before sleep Limit evening exposure to stressful imagery Maintain peace with sleep partners

19. Finally, “It can be incredibly freeing simply to accept that our sleep cycles vary and that there will be nights when we don’t sleep well.” Dr.Tierona Low Dog

20. References: Mary Bove , N.D., Lemon Balm (Melissa officinalis ), An Overview of its Versatility, Effectiveness, and Indications Tieraona Low Dog, M.D., Life is your best medicine, 2014 Rubin Naiman , PhD. ,Chapter 8: Insomnia, Integrative Medicine, Third Edition, David Rakel , M.D. Michael Reed Gach , Ph.D ., Acupressure.com Dr.Michael Traub , Passionflower ( Passiflora ), An Overview of the research and clinical indications Cartoonstock.com Glasbergen.com Breathing Videos : https://youtu.be/gz4G31LGyog   https://youtu.be/q1OHj9O6lMQ