There is an outstanding new mix of essential oils that works well with the other treatments I've recommended for sleep in the past. It contains a combination of Ravensara (Ravensara aromatica), Lemon Balm (Melissa officinalis), Lavender (Lavandula angustifolia), and Mandarin (Citrus reticulata).

You can find this combination in a product called Terrific ZZZZ. More good news? In addition to being highly effective, like most natural remedies it offers "side benefits" instead of side effects. These include less pain, calming, and better mental clarity.

Let's take a look at this mix, and other natural remedies that work well in combination with it.

Natural Sleep Support

Essential oils add a whole new dimension to natural therapies. When it comes to sleep, these have the benefits of decreasing brain fog and pain, while improving energy and immune function. Let's take a look at four outstanding essential oils that can now be found in combination in Terrific ZZZZ.

Lemon Balm (Melissa officinalis), a lemon-scented herb, is both an effective calming agent and mild sedative. Recent research suggests that it optimizes function of the gamma-aminobutyric acid (GABA) receptors in the brain, which helps our nervous system calm down.

These receptors also have the benefit of decreasing pain. Another benefit? In a placebo-controlled study done in England, lemon balm significantly improved both cognitive function and calmness. It also helps the immune system keep viral infections in check.

Lavender (Lavandula angustifolia) long recognized in France for improving people's sense of well-being, lavender flowers were commonly placed in pillows to help promote sleep. Even the smell of lavender is calming. Research suggests that lavender oil is sedating, relieving anxiety and improving deep sleep. The effect? People who use lavender also experience more energy and alertness in the morning. Research also suggests that lavender supports your body's own endorphin molecules. These are the same neurotransmitters that your body stimulates to decrease pain, and which triggers the "runner's high" in athletes. So it is no wonder that this herb is so prized!

Mandarin (Citrus reticulata). In Traditional Chinese Medicine, this herb has been used to calm the nervous system and induce sleep. In fact, Mandarin oranges get their name from the Chinese Mandarins, who traditionally received this fruit as a gift.

Ravensara (Ravensara aromatica) is a rainforest tree. Its fragrant leaves, bark, and nuts have a long history of being used by the indigenous population of Madagascar for their powerful effects in supporting sleep, improving mood, and calming anxiety.

All four of these can be found in combination in an awesome product called Terrific ZZZZ. They are also synergistic with the natural products below, and the sleep medications, which I discuss in my writings. Give it a try and let me know how you like it!

Other Helpful Natural Sleep Aids

Here are a couple of my favorites:

1. The Revitalizing Sleep Formula. This is a mix of six herbs that are excellent for sleep and that I start people with.
2. Sleep Tonight. This herbal mix helps to settle down adrenal function, so your body can move into sleep mode. It is especially helpful for those of you with adrenal fatigue who are exhausted all day, and then find that your mind is wide awake and racing at bedtime. Take it one hour before sleep if this sounds like you.
3. AnxioCalm. Amazing herb for anxiety (Take two twice a day and give it six weeks to see the full effect). Also very helpful for sleep.
4. Melatonin. Although minimally effective for most people, we're seeing good results using a special form called Dual Spectrum 5 Mg Melatonin (available from Walgreens). This combines an immediate and sustained release mix. This works really well when others have not. Clinically, we have also seen that this higher dose helps decrease nighttime acid reflux.
5. Magnesium. Take 200 mg at bedtime as a natural calming agent and muscle relaxant.
6. 5 HTP 200–400 mg at bedtime. Give this 6–12 weeks to see the full effect. It also helps decrease pain while improving mood. Keep the dose to 200–300 mg (and get your holistic health practitioner's okay) if you are taking antidepressants or other serotonin raising medications.

It's time for you to get a good night's sleep!

Menopause is the term used to describe the progressive cessation of menstruation in a woman over time. Menopause typically occurs after a woman’s child-bearing years, between the ages of 45 and 50. Some women, however, experience it as early as 35 and as late as 60 years old. The process of menopause can last for two to six years, during which time a woman’s hormone levels change due to the reduction in the production of estrogen and progesterone in the ovaries as they cease to produce eggs. Physiologically, menopause marks the end of a woman’s childbearing capacity and is a part of her natural aging process.

The most common nutritional deficiency in the U.S. is iron deficiency. And, women are at greatest risk for obvious reasons that include monthly cycles, childbirth, hormone changes, etc. Without hemoglobin, a protein that helps red blood cells deliver oxygen throughout the body, health cannot be achieved—iron delivers that. When iron is deficient it leads to a disorder called anemia but that condition carries a litany of symptoms that can usually only be medically identified through a ferritin test that measures your body’s iron levels.

Common signs you may be iron deficient:

• Lethargy
• Fatigue
• Malaise/depression
• Angina
• Impaired cognition
• Impaired immune system
• Anorexia
• Intolerance to cold
• Endocrine/metabolic abnormalities
• Cardiorespiratory disturbances
• Gastrointestinal disturbances
• Tendency toward bleeding
• Reduced exercise tolerance
• Weakness
• Shortness of breath
• Exertional chest pain
• Impaired concentration
• Impaired libido/impotence
• Insomnia
• Headache
• Pallor
• Neuromuscular disturbances
• Cutaneousdisturbances
• Musculoskeletal symptoms
• Pruritus

The following are the most common signs you may be iron deficient:

Monthly Menstrual Cycles — women are often anemic due to heavy periods that significantly reduce blood levels; when iron is deficient, the replacement is only about half of the blood loss and the following month the cycle repeats. According to director of gynecology at Mount Sinai in New York City, Jacques Moritz, MD, the monthly period of a woman should only fill a total of two to three tablespoons each month; if you lose more than that, get your ferritin levels checked.

Unexplained Exhaustion and Stamina — being overly tired is often too easily dismissed as just part of modern day stress. Most of us, especially women, are so programmed to living hectic lives, being all things to everyone that they easily dismiss symptoms, especially if they’re a single mother. That said, if you’re iron deficient then less oxygen reaches your tissues so your body cannot generate the energy needed.

Those who are diagnosed with iron deficiency are often labeled as having “tired blood” because they experience weakness, extreme fatigue/endurance, irritability, brain-fog and often muscle weakness.

Colorless Complexion — hemoglobin is responsible for the red color in your blood and that rosy hue/glow to your complexion, regardless of your skin color, because any skin tone can look pale or sickly. This often occurs because low levels of protein suck the color straight from the skin. Those with a light or fair complexion can easily be spotted. However, those with darker complexions may have to look inside their lips, gums, and inside of their bottom eyelids to see if they’re less red/rosy than normal from iron deficiency.

Short-winded — when you’re iron deficient, oxygen levels are reduced and can manifest as shortness of breath while doing ordinary tasks that you normally handle without those symptoms, like gently climbing stairs or your morning walk.

Unusual Heart Rhythms— heart irregularities don’t usually show up with mild iron deficiency. That said, when the deficiency is long-standing or you have been diagnosed with a heart condition, your physician should perform an in-depth analysis if you experience irregular heartbeats, heart murmurs, enlarged heart or even heart failure. The Texas Heart Institute Journal suggests getting your iron levels checked if you have any heart irregularity because iron deficiency can worsen a heart condition.

Restless Leg Syndrome — according to John Hopkins Medical Center, more than 15 percent of those with restless leg syndrome have been found to also to be victims of iron deficiency and the more deficiency the more symptoms of this syndrome.

Headaches — if no other known cause is present, consider iron deficiency as a cause of chronic headaches. The brain’s arteries can swell when insufficient oxygen is provided, causing headaches.

Strange Cravings — yes, there is actually a name for strange cravings like those for ice, clay, dirt, chalk, and paper. These cravings are called pica and it’s often caused by an iron deficiency, according to Dr. Berliner of the National Headache Foundation. So, if you begin to have strange cravings, get your iron levels checked.

Anxiety and Panic — yes, life is stressful but when iron deficient it can turn that normal anxiety into panic as the lack of oxygen triggers your sympathetic nervous system like putting the “petal to the metal” and speeding up your responses. In addition, the panic becomes fight-or-flight mode as the iron deficiency persists even when you keep thinking, “I have no reasons for this unsettling panic.”

Vegetarian Syndrome — you may believe that all iron is the same, not so quick! Your body best absorbs heme iron, which is derived from meat, poultry and fish at a rate of three or more times more efficiently than non-heme iron derived from plants. Yes, vegetarians can get enough iron but it requires very careful meal planning and adherence. A good way to get enough good iron is to eat dark leafy greens, whole grains, and legumes that are rich in iron and then consume them along with vitamin C-rich foods like peppers, berries and broccoli that help boost absorption.

Hypothyroid Syndrome — low thyroid function is unfortunately fast becoming the “norm.” When the body is iron deficient, it slows the thyroid function and blocks its metabolism-boosting effects. If you notice unusually low energy levels, weight gain and inability to lose it in spite of healthy eating and exercise, low body temperature and increased sensitivity to cold, have your iron levels checked and also do the iodine absorption test to see how deficient you really are in supporting thyroid function. To download instructions for the iodine patch test you do at home go to www.gloriagilbere.com and look for “Downloadable Forms” in the tool bar.

Pregnancy — according to Dr. Moritz, if your pregnant (especially with multiples), have pregnancies close together, regularly vomit from morning sickness or lost a substantial amount of blood during delivery, have iron levels checked. Iron doesn’t get the attention in pre-natal nutrition, as does folic acid for instance, but it should, because not only does the mother need to boost iron levels, so does the baby.

Tongue Disorders — iron deficiency can reduce levels of myoglobin, a protein in red blood cells that supports muscle health, and that includes the muscle making up your tongue. As a result, iron deficient people complain of a sore, inflamed, and strangely smooth tongue with little color.

Celiac and Inflammatory Bowel Disorders — because these disorders create challenges in nutrient absorption, additional iron is needed. These disorders cause acute inflammation and damage to the digestive system, be sure to check for iron deficiency.

Getting More Iron —there is no one-size-fits-all for iron supplementation. However, women between ages 19 and 50 need about 18 mg. daily. If pregnant, increase up to 27 mg. with guidance from your physician. If breast-feeding 9 mg. is usually recommended, check with your doctor. Older than age 50, and not menstruating, you usually only need 8 mg. daily — easy to obtain as a single serving of lentils, spinach, beef, nuts, chicken, or chickpeas will provide your daily dose.

In addition to chronic pain, mostly due to underlying inflammation, most complaints I hear from client’s are about sleep issues—usually not enough of it. I can attest that most chronically ill individuals are sleep-deprived, which inhibits their body’s ability to rejuvenate in spite of other interventions.

I have been personally challenged with sleep issues ever since an accident and subsequent toxicity syndrome (fibromyalgia, chronic fatigue and multiple allergic responses) several years ago. In consulting with thousands of clients worldwide with these disorders, the evidence is clear that sleep disorders plague its victim after a trauma—making it even more challenging to overcome their syndrome disorder. Although recovered from fibromyalgia and multiple allergic responses, getting to sleep and staying asleep, was still an issue for me.

The old adage that sleep disorders are mainly in type “A” individuals (high-energy workaholics) I don’t buy into for one minute because there are so many variables. That said, those of us in THAT category—whose brain computer doesn’t remember how and when to shut down and keeps “rebooting”—need non-toxic solutions to allow us the much needed deep restorative sleep in order to achieve and maintain health.

Effective Today, Not Tomorrow
What I found, personally and professionally, is that most sleep aids (prescription and nutraceuticals) work for a while and then suddenly they’re ineffective. That said, at least most herbals don’t have the toxic side-effects of pharmaceuticals.

My research, and clinical experience, demonstrates that in order to achieve long-term results, the herbal/nutraceutical must be rotated approximately every three weeks. Keep in mind we’re all unique, however, if you rotate you will insure you don’t experience interruption in the sleep your body so desperately needs in order to get and stay healthy and function at your maximum potential. Without exaggeration, I have tried over thirty complex herbal and homeopathic blends and, without exception, they work for up to four weeks and then that much needed restful sleep eludes me yet again.

Being not only a “health detective,” doctor of natural health, and a formulator of nutraceutical products, I began experimenting with various formulas in cooperation with my compounding pharmacist. We finally, after many complex sample trials, found the synchronistic blend that gets me to sleep, helps me stay asleep and, furthermore, allows me to get up feeling rejuvenated and ready to face my demanding day. The clients I asked to participate in my non-medical trials don’t want to be without it. The great part of this complex is that it’s also effective for chronic stress by taking just one capsule twice a day rather than two capsules about 20 minutes before bedtime. We also formulated StressLess Sleep 2 as a similar complex in order to provide clients the benefit of non-toxic, non-habit-forming natural sleep and stress aids that you can rotate. The third formula is in production now and will soon be available. Again, I emphasize you should rotate approximately every three weeks for maximum benefit. And, if your sleep deprivation is chronic, allow yourself three to four nights of taking the supplement before rendering a verdict on its effectiveness—natural remedies sometimes require a couple of days to saturate enough in your system to be completely effective, especially if you’ve gone a long time without good restorative sleep and you’re in chronic pain.

STRESSLESS SLEEP™ PROPRIETARY BLEND INCLUDES:

GABA (GAMMA-AMINO BUTYRIC ACID)
An important neurotransmitter and an amino acid—it acts to reduce communication between nerve cells in the brain to achieve a calming effect.

Health Benefits:

• Facilitates getting to sleep easier by lowering the brain neuron activity.
• Reported to increase the amount of human growth hormone—responsible in improving sleep cycles while decreasing sleep disruptions.
• GABA is being used and further studied for its ability in some people to reduce seizures, like those of epilepsy, by reducing the firing between neurons. If you suffer from seizures, do not replace your medication without guidance from your health professional.
• Improves chronic pain by interfering with pain transmission impulses (messages). In some disorders, like rheumatoid arthritis, the brain’s natural GABA is ineffective—leading to constant and unfiltered pain signals. It is believed GABA lowers the number of pain impulses, thereby, lessening pain and reducing stress responses associated with chronic pain.
• Improves mood in those with depression and/or anxiety syndromes believed to have low levels of GABA in their brain. Supplementing with GABA is believed to increase levels in the blood—always check with your health professional before combining medications and nutraceuticals.

VALERIAN
This herb belongs to more than 200 plant species of the genus Valeriana. It has been used since the second century AD and was recommended by scientists like Galen. After the sixteenth century, this herb became the foremost sedative in Europe, and later in the U.S. Its appeal and approval as a sleep aid was further validated in the 1970s after Germany’s Commission E in 1985 acknowledged the scientific evidence showing its effectiveness.

Studies suggest that valerian affects GABA, a naturally-occurring amino acid known to help with anxiety. It appears that valerian binds to GABA receptors in the brain, similar to those properties found in the drug Valium.

L-THEANINE
A water-soluble amino acid. Aminos are the building blocks of proteins and have been studied extensively for health benefits ranging from cancer and stroke prevention to weight-loss. That said, most research has been conducted and validated for its stress-relieving benefits.

PASSION FLOWER
The botanical name for this flower is Passiflora incarnate and is an herbal with far-reaching calming effects. Scientifically it has shown to increase the GABA in the brain—decreasing overactive brain cells that often prevent us from getting and staying asleep.

• A study in Journal of Clinical Pharmacy and Therapeutics found that passion flower is helpful in treating those withdrawing from opiates. The study revealed that when taken along with the medication clonidine it was effective in reducing the physical withdrawal symptoms and better control over mental symptoms related to anxiety.
• A combination of passion flower and hawthorn has shown great potential for treating shortness of breath and difficulty exercising in those with congestive heart failure, according to the U.S. National Institutes of Health (NIH) and research is ongoing.

HOPS
The hop plant is a bitter, aromatic ingredient in beer. However, its medicinal use for herbal healing properties has a very long history and its uses are supported by modern science.

Chinese physicians have prescribed hops for literally centuries for conditions related to digestion, leprosy, tuberculosis, and dysentery, to name a few.

Ancient Greek and Roman physicians also recommended it as a digestive aid and to treat intestinal disorders. Hops contain two chemicals (humulone and lupulone) that have shown to kill bacteria that cause spoiling.

• The bacteria-fighting agents in hops are believed to also help avoid infection.
• One study showed hops effective against tuberculosis—lending credence to one of its traditional Chinese uses.
• In 1983 a sedative chemical (2-methyl-3butene-2ol) in the dry herb was discovered—validating decades-long scientific methodology of its effectiveness as a sedative.
• Hop relaxes the smooth muscle lining of the digestive tract, as reported by French researchers whose studies support its traditional use as an antispasmodic digestive herb.
• Researchers in German woman’s health claim hop contains chemicals similar to female sex hormone estrogen—which may help explain some of the menstrual changes discovered in women hop-harvesters.

CHAMOMILE
A medicinal herb used for relaxation for centuries is a member of the sunflower family.

• Best known as a sleep aid because of its relaxing and soothing properties, especially before bed to promote restful sleep.
• Chamomile is helpful for a variety of digestive disorders because it soothes stomach aches, eases symptoms of irritable bowel syndrome, promotes elimination, and assist in overall digestion.
• Ancient Egyptians used it to soothe menstrual cramps and finally science is catching up with its historical values.
• Studies found that drinking the tea raised urine levels of glycine—a compound known to calm muscle spasms therefore leading to its use for restless leg syndrome, menstrual cramps and overall muscle spasms.
• One study found chamomile ointment very helpful in treating hemorrhoids.
• Chamomile has immune-boosting properties that can help fight against colds due to its inherent antibacterial constituents.
• Chamomile tea is being studied for its beneficial effects in managing diabetes. In one study, daily consumption of the tea was found to prevent the progression of diabetes complications and hyperglycemia.

5-HTP (5-HYDROXYTRYPTOPHAN)
The University of Maryland Medical Center (UMMC) reported promising results as a safe option in treatment for depression, fibromyalgia, migraine and other chronic conditions.

Like several pharmaceutical drugs, 5-HTP increases the body’s production of the neurotransmitter serotonin. Excessive amounts of serotonin can have serious complications. Be sure to check with your health professional regarding dosage and any contraindications with other medications.

MELATONIN
Melatonin is a hormone produced in our brain. It is released and stimulated in the brain by darkness, and suppressed by both natural and artificial light. Melatonin works by significantly reducing effects of stress and anxiety that inhibit restorative sleep when the brain cannot shut down.

• Acts as a powerful antioxidant, as reported by various studies.
• Helps protect lipids and proteins in the body against damage from free-radicals.
• It is easily absorbed into the cells and, therefore, effectively shields the brain from harmful neurodegenerative diseases. For that reason, it is believed to be a powerful defense against Alzheimer’s and Parkinson’s diseases as well as stroke.
• Studies show it is effective at reducing occurrence and severity of migraine headaches. Migraines are improved through melatonin supplementation because of its anti-inflammatory and antioxidant effects that reduce pain and provide deep sleep.
• Life Extension Foundation reports that melatonin may also battle various types of cancers. This hormone has shown promise in its effective protection against breast, liver and lung cancers, among others. Women undergoing chemotherapy respond better with less side-effects when combined with melatonin supplementation. In men it shows promise in fighting prostate cancer by slowing the reproduction of existing cancer cells.
• StressLess Sleep™ formula is exclusively available from The Health Matters Store, exclusive distributor of all products and services approved by Dr. Gloria, at www.healthmatterstore.com.

ARE YOU WAKING UP DURING THE NIGHT IN A SWEAT?

It's no fun, and trying to fall back asleep when your bedclothes, sheets, and pillowcase are wet can be a challenge. The good news? Night sweats are optional. More good news? When you treat their underlying causes, you're going to feel much better overall!

There Are Four Key Causes Of Night Sweats:

1. Deficiencies of reproductive hormones such as estrogen, progesterone, and testosterone
2. Infections, such as Candida
3. Drops in blood sugar from inadequate adrenal function
4. Nighttime acid reflux

This four-part series will take a look at all of these and how to address them. Don't be surprised if more than one underlying process is contributing.

A helpful tip for all of these? Sweating is controlled by our hypothalamic autonomic control center. This can be stabilized using a special herb called Black Cohosh. Research has shown that the only brand that is effective is Remifemin (by Enzymatic Therapy). Take two twice a day and give it two months to work, so you can sleep dry and comfortably. It also helps the daytime sweats. Then the dose can often be lowered.

In this first article, let's look at reproductive hormone deficiencies.

Optimizing Reproductive Hormones IN WOMEN

Ever wonder what each of these hormones does?

• Inadequate estrogen will result in poor sleep, sweats, brain fog, vaginal dryness and depression.
• Inadequate progesterone will result in anxiety and poor sleep.
• Inadequate testosterone, even in women, will result in weakness, loss of libido, and pain.

The problem? Most doctors will not diagnose estrogen or progesterone deficiency until your menses stop, or the blood tests become overtly abnormal. Unfortunately, estrogen and progesterone deficiency have already been present for 5–12 years before these occur.

Have you had a hysterectomy or tubal ligation? Hysterectomy can trigger estrogen and progesterone deficiency about 1–2 years afterward. Even if you're only 20 years old! Most doctors are not familiar with this old research by Philip Sarrel, emeritus professor in the Yale Departments of Obstetrics, Gynecology & Reproductive Sciences and presume that if the ovaries are left then there is no problem.

This is simply not the case. Especially in younger women, where suddenly being thrown into menopause can trigger major problems, including fibromyalgia. Sadly, I find hysterectomies to be more frequent in young women with a childhood history of sexual abuse. It seems almost as if the psyche is trying to do a "clean sweep." Other techniques to deal with the trauma such as EFT (Emotional Freedom Technique) can be very helpful.

How To Tell If You Need Bioidentical Estrogen Support
Instead of relying on the blood tests I find one single question to be most helpful. "Are your sleep or fibromyalgia symptoms worse the week around your menses?" If the sleep, brain fog, pain, and fatigue are worse around your menses, when your estrogen and progesterone are at their lowest, this suggests that deficiencies of these hormones are contributing to your symptoms and a trial of bioidentical estrogen and progesterone are warranted. This can be used just around your menses, or even throughout the month depending on which leaves you feeling the best. If you simply are having irritability around your menses (at any age), this suggests low progesterone, and I will give the prescription Prometrium 100 mg, one capsule once or twice daily (although I will go higher if needed) around the menses, adjusting the dose as feels the best. Alternatively, a compounded progesterone cream can be used, with 30– 60 mg a day being optimal for most women. This can do wonders for PMS, anxiety, and sleep, and a low dose may be used through the rest of the month as well.

For a woman suffering refractory migraines mostly during ovulation and around the menses, this is often being triggered by shifts in estrogen and progesterone. In these cases, I will use just the estrogen patches plus Prometrium during these periods to prevent migraines. Some doctors will not give progesterone to women who had a hysterectomy, because they think the progesterone is only needed to prevent uterine cancer from estrogen treatment. This simply is not so. Progesterone is a critical hormone for sleep and maintaining a calm mood. So I do recommend it as part of hormone replacement even if a woman has had a hysterectomy.

If testosterone levels are in the lowest one-third of the normal range, adding testosterone can be very helpful. Over 70 percent of women with fibromyalgia, as well as those in menopause, are in the lowest 30th percentile for testosterone. Using bioidentical testosterone by prescription (one-half – 5 mg daily) has been shown to not only improve function, but also will decrease fibromyalgia pain. This was shown in a study on women with fibromyalgia done by Prof. Hilary White at Dartmouth University. It can also help improve libido. In one study we did, when we asked women with fibromyalgia how the libido was, the answer 73 percent of the time was, "what libido?"

For treatment, I only use bioidentical hormones and not the synthetics. The bioidenticals are very healthy and the synthetics are quite toxic. Most often I will use the compounded mixes that contain BiEst, progesterone, and testosterone. These will need to be prescribed by a holistic physician. Alternatively, the standard estrogen patches (0.1 mg) and Prometrium (100–200 mg daily) are both bioidentical and can be obtained at a regular pharmacy (often insurance covered). Unfortunately, this does not supply the testosterone. The overall research is suggesting that these bioidentical hormones are very healthy, actually being associated with a lower risk of breast cancer. It was the toxic synthetics that caused the problems.

In women who prefer not to use hormones, eating a handful of edamame each day around their menses can also be helpful, as can the Black Cohosh. As mentioned earlier use only the Remifemin, brand. This is the only form shown to be effective in research studies.

Treating Testosterone Deficiency IN MEN

Inadequate testosterone levels in men, even if the blood levels are "normal" simply means that you are not in the lowest two percent of the population, often including 80 year old men, which is an absurd way to define the normal range for a younger man. Low testosterone often causes night sweats. It also can trigger erectile dysfunction, low libido, diabetes with high blood pressure and elevated cholesterol (called metabolic syndrome), weight gain with a "spare tire" around your middle, and a generalized poor mood and a decrease in motivation.

Studies show that using bioidentical testosterone (not to be confused with the toxic chemicals bodybuilders sometimes use) helps bring down blood sugar, blood pressure, and cholesterol while helping many of the other symptoms. It also seems to be associated with improved overall health and longer life.

I do not recommend testosterone shots or synthetic testosterone. Instead, in men over 55 who are no longer looking to have more children, I use compounded testosterone cream, switching over to the subcutaneous pellets if convenient and if they feel better on it. The cream should be put on different locations each day or the skin may him stop absorbing the cream over time.

In men under 55, I preferred to begin by giving the prescription medicine clomiphene, which stimulates the body's own production of testosterone. I have them take half of a 50 mg tablet each night, and repeat the testosterone level the morning after the seventh dose. If it is over 550 ng/dl, then the clomiphene by itself is often adequate and I will leave them on one-half tablet a night or every Monday, Wednesday, and Friday night.

For those with difficulty with elevated blood sugars, a wonderful new herb called Hintonia latiflora (sold as Sucontral D) can be very helpful, lowering average glycosylated hemoglobin's by almost one percent. I am so impressed with it, I wrote a book on it!

If you have diabetes or prediabetes, I invite you to read my newest book "Diabetes Is Optional." It can be found on Amazon

Disclaimer:
Please be aware that medicine is complex and without actually being your attending physician we cannot give medical advice. Any information given is to be used as a teaching tool for you and your physician to work with therefore we cannot take any legal responsibility for its use. Please check with your personal physician before applying any recommendations.

Insomnia is the chronic inability to sleep or to remain asleep through the night. The condition is caused by a variety of physical and psychological factors. These include emotional stress, physical pain and discomfort, disturbances in brain function, drug abuse and drug dependence, neuroses, psychoses, and psychological problems that produce anxiety, irrational fears, and tensions. Conventional medical treatments may include giving sedatives, tranquilizers or hypnotics, psychotherapy, and exercise. However, there are also a variety of natural substances, which may help. These are discussed below.

MELATONIN

Melatonin is a hormone produced by the small, pea-shaped pineal gland located in the brain. During daylight hours, light entering the eye stimulates neurons to transmit impulses to the pineal gland that inhibit melatonin secretion. But at night, the pineal gland is able to release melatonin, which causes relaxation and initiates the sleep cycle.

As the body ages, it produces less melatonin—which may explain why elderly people often have difficulty sleeping¹ and why melatonin supplements improve sleep in the elderly.² This does not mean that the use of melatonin should be limited to the elderly. Other research has shown that non-elderly adults with insomnia can also have lower melatonin levels.³ Also, research has demonstrated that melatonin even helps facilitate sleep in young adults.⁴ An appropriate dose would be 3–6 mg melatonin taken one hour before bedtime.

VALERIAN ROOT

HOPS

PASSION FLOWER

SCULLCAP

GRIFFONIA SIMPLICIFOLIA (5-HTP)

5-Hydroxy-L-Tryptophan (5-HTP) is a natural peptide, which the human body uses to make the neurotransmitter serotonin. Serotonin is important for normal nerve and brain function, and plays an important role in sleep. In fact, your body can convert serotonin into melatonin.¹³ The concept is that by taking supplemental 5-HTP your body should be able to make serotonin, which ultimately, should help promote sleep. In fact, in one placebo-controlled trial 5-HTP was able to improve the duration and depth of sleep in individuals with insomnia.¹⁴ In addition, 5-HTP was able to improve sleep quality in a preliminary trial of people with fibromyalgia.¹⁵ Commercially, 5-HTP can be derived from the seeds of a West African plant called Griffonia simplicifolia. Some Griffonia extracts are standardized to 10 percent 5-HTP.

GABA

Gamma-Amino Butyric Acid (GABA) is a natural peptide, which is manufactured from the amino acid glutamine and glucose. In the central nervous system, GABA exerts anticonvulsant, sedative, and anxiolytic effects at the cellular level.^16,17 GABA supplements appear to promote relaxation and sleep.¹⁸ GABA itself does not cause drowsiness. Instead, by easing anxiety, it simply makes it easier to fall asleep.

DIET AND/OR OTHER CONSIDERATIONS

For many insomniacs, avoiding caffeine may be an absolute necessity. After all, caffeine is a well-known stimulant, which can keep you awake.¹⁹ Now if you're thinking, "Fine, I'll just make sure not to have any coffee in the evening," you may be in for a disappointment. The effects of caffeine can last up to twenty hours,²⁰ so you may need to stop drinking coffee altogether. Now besides regular coffee, black and green tea, cocoa, chocolate, some soft drinks, and many over-thecounter pharmaceuticals also contain caffeine, so be sure to limit or avoid the intake of these items as well. Another dietary consideration is that eating high-carbohydrate food before bedtime, such as a slice of bread or some crackers, can significantly increase serotonin levels in the body—and the neurotransmitter serotonin is known to reduce anxiety and promote sleep.

Non-dietary considerations include stress and smoking. Insomnia can be triggered by, or exacerbated by psychological stress. Dealing with that stress through counseling has helped in many studies.²² Another method of intervention, which has helped is listening to relaxation tapes.²³

In addition, research has shown that smokers are more likely to have insomnia than non-smokers,²⁴ which is one more good reason for smokers to quit.

Another non-dietary approach to insomnia can include lavender oil. The volatile or essential oil of lavender contains many medicinal components, including perillyl alcohol, linalool, and geraniol. The oil is calming²⁵ and thus can be helpful in some cases of insomnia. One study of elderly persons with sleeping troubles found that inhaling lavender oil was as effective as tranquilizers.²⁶ The German government approves lavender for people with insomnia.²⁷

References

1. Haimov I, et al, BMJ (1994) 309:167.
2. Singer C, et al, J Am Geriatr Soc (1996) 44:51 [abstr #A1].
3. Attenburrow MEJ, et al, BMJ(1996) 312:1263–64.
4. Zhadanova IV, et al, Clin Pharmacol Ther (1995) 57:552–58.
5. Leathwood PD, Chauffard F, Planta Medica (1985) 51:144–48.
6. Leathwood PD, et al, Pharmacol Biochem Behav (1982) 17:65–71.
7. Dressing H, et al, Therapiewoche (1992) 42:726–36.
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Chronic sleep deprivation has many health consequences including increased risk for infections, heart disease, depression, impaired cognitive functions and more accidents.¹ Fatigue and low motivation also occur frequently when we don’t properly recharge our ‘batteries.’

How Much Sleep Do We Need?
Our individual requirement for sleep depends on both the quantity (hours) as well as the quality of our sleep. This involves how deeply we sleep and whether we feel replenished or exhausted when we wake up. We need to go into the slower theta waves where we dream in order to become completely recharged. Many of us are partly or fully “sleep deprived.” Insomnia is one of the most common complaints seen by physicians, as is fatigue, which is partly due to poor sleep. Some reports have suggested that 50 –70 million adults, more than 35 percent of Americans are sleep deprived.² Are you?

Why Don’t We Sleep Well?
Many of us don’t sleep well because we stay up late with TV and computers on, receiving too much light and electricity to support nighttime quiet. Then, often we must awaken earlier than our own rhythm might want us to, using alarms from a clock or cell phone. This is common with jobs and school, and especially challenging for teenagers, who seem to gravitate too late to bed and ever later to arise. If we ingest too many stimulants in our diets (coffee, sugars, chocolate) throughout the day, our sleep often suffers. Having too many stresses and worries diminishes quality sleep. Too much electromagnetic activity (TVs, digital clocks, microwaves, and Wi-Fi) in our homes and bedrooms could alter sleep quality. Do you get quality sleep with a partner, or do you sleep better alone? Often, long time couples end up sleeping in different rooms because one snores or they like different covers and room temperatures, or generally have different sleep patterns.

Quality sleep is essential for maintaining good health and includes being able to fall asleep easily and stay asleep; awaken naturally at the right time; and feeling rested and ready for the day. This is important for a healthy, energetic body that can live to its potential.

• How often are you satisfied with your current sleep? Daily, weekly, never?
• Do you know your natural sleep needs and sleep cycles?
• How much sleep do you need before you feel rested?
• Do you fall asleep easily and stay asleep through the night?
• Do you wake up during the night?
• How often?
• Why?
• Is it to urinate?
• Is it anxiety?
• Can you go back to sleep easily if you awaken during the night?
• Do you have nightmares or anxiety-generating dreams? How often?
• Is there a specific cause of poor sleep, like allergies, medications or anxiety?
• Is there a change in your sleep patterns?
• Is this change related to life cycles, like menopause or aging?
• What is your state of mind when you wake up?
• Do you feel rested when you wake up?
• Do you need an alarm clock and reset it two or three times before getting up?
• Do you have energy throughout the day, or do you need many jolts of caffeine and sugar, and then alcohol later to relax?
• If you have a sleep partner, how does he, or she, affect your sleep?

There are many consequences of poor sleep—including immune deficiency and subsequent illness, mood and cognitive issues and a general lack of energy and motivation? Sleep experts talk about ‘sleep hygiene’ as a primary approach to help improve the quality of sleep. In fact, the New England Journal of Medicine³ and National Sleep Foundation⁴ recommend behavior change and ‘sleep hygiene’ as the primary way to deal with sleep problems, not resorting to pharmaceuticals at first.

Ways To Improve Your Sleep

• Be quiet about an hour before bedtime, dim the lights, and turn off computers and TV. Listen to calming music or meditate. Many read something to relax and get sleepy.
• Avoid alcohol, coffee or chocolate, vigorous exercise, or eating too much in the hours before bed.
• Get some fresh air and light exercise if you find that helps you relax. A walk outdoors to see some stars and experience the quiet of night can be helpful.

• Make your bedroom a comforting environment that gives you a sense of peace and relaxation.
• Keep your room dark and find the right temperature (and right amount of covers) that helps you sleep—cooler is usually better.
• Make sure your bed and bedroom are used primarily for sleep (or physical intimacy) and not for working on computers or watching television. In general, keep your electromagnetic exposure as low as possible in the bedroom.

• Melatonin (1–3 mg) taken 30 minutes before sleep (helps align diurnal sleep rhythm but not for people with autoimmune conditions).
• Serotonin supporters like L-tryptophan (500–1500 mg) and 5-HTP (50–200 mg) help with deeper sleep.
• GABA (250 –1,000 mg) is a brain and nervous system calmer, and L-theanine (200 –400 mg) may support better relaxation of mind and body and help with sleep; these two items are often contained together in products like Liposomal Zen Liquid (by Allergy Research Group).
• Calcium Magnesium combinations in equal amounts of 250–500 mg each often helps with relaxation and sleep.
• Herbs like valerian, chamomile (caution for people with allergies to ragweed) and catnip, or formulas like Sleepytime or Nighty Night teas.

Your doctor may prescribe sleeping pills like Ambien or Sonata or more tranquilizer medicines like Ativan or Xanax. These can help break poor sleep cycles with a good sleep, yet all of these are addictive and some can contribute to amnesia or sleepwalking. Overall, it’s best to align with natural sleep as much as possible by lowering your stimulants, improving your exercise, eating well, and lowering electronic exposures later in the day.

Clearly, many health and life situations can affect sleep, such as menopause, getting up frequently to urinate, and/or stress/anxiety conditions, especially as we age. Usually, children sleep quite well and longer than adults, so if they have trouble sleeping, it can be more of a concern. Though teens have a slightly altered sleep cycle compared to adults, their reluctance to wake too early for school is usually biologically based.⁵ They also need more sleep than adults. Ideally, school should start later for all our young people. For poor sleep, you want to identify the underlying causes. Allergies can be one, as can emotional upset and mental worries.

Overall, sleep is an important part of Staying Healthy and one of my 5 Keys, which also include Nutrition, Exercise, Stress Management, and Healthy Attitudes. It all works when we apply our healthy lifestyle. Sleep well!

(Author’s note: This is excerpted from my soon-to-be-released book, Staying Healthy with NEW Medicine: Integrating Natural, Eastern, and Western Approaches for Optimal Health. This is from the chapter “5 Keys to Staying Healthy.” See website: www.ElsonHaasMD.com and sign on to get the free 5 Keys message.)

1. BREUS, Michael Sleep Habits: More Important Than You Think Chronic Sleep Deprivation May Harm Health http://www.webmd.com/sleep-disorders/features/importantsleep-habits.
2. Insufficient sleep is a public health epidemic. http://www.cdc.gove/features/dssleep.
3. The Diagnosis and Management of InsomniaJ. Christian Gillin, M.D., and William F. Byerley, M.D. N Engl J Med 1990; 322:239–248January 25, 1990DOI: 10.1056/NEJM199001253220406.
4. http://sleepfoundation.org/sleep-tools-tips/healthy-sleeptips.
5. http://sleepfoundation.org/sleep-topics/teens-and-sleep.

Chronic insomnia can contribute to the development of many illnesses including heart disease, diabetes and cancer. A vast majority of sleep problems are due to faulty brain chemistry, but there are often contributing factors in other parts of the body such as the digestive process, the liver, the kidneys, etc. This is important because concentrating only on the brain may not resolve the sleep problem.

Getting a proper diagnosis is the key and doctors trained in holistic medicine can properly diagnose these complicated sleep issues. They treat the whole body while most sleep specialists treat only the brain with reliance on prescription medications. This can produce short-term success, but not sustainable solutions since the root of the problem may not have been addressed.

Assuming that any non-brain related issues have been addressed we can now fix the brains chemistry. Sleep is crucial to our overall health because it is during sleep that the brain and the body re-energize, detoxify and re-balance. For example, it is during sleep that the body attempts to balance acid and alkalinity in the blood. A proper pH of 7.0 –7.4 in the urine, upon waking, is vital to the health of every part of our body. Disease does not thrive in a body with a balanced pH. If you did not eat enough vegetables and ate too much meat, dairy, sugar and processed foods your body will steal minerals from your bones and muscles to achieve this balance.

THINGS TO AVOID INCLUDE: Alcohol—Tobacco—Caffeine—Cold medicines late at night—Eating before bedtime—Exercise close to bedtime— Eating foods such as bacon, cheese, ham, eggplant, spinach, sauerkraut, sugar, sausage, chocolate, tomatoes, wine or potatoes close to bedtime. These foods contain norepinephrine a brain stimulant that can impede sleep.

THINGS TO INCLUDE: Exercise in the late afternoon—Hot bath one to two hours before bedtime— Music—Meditation—Consistent bedtime—Eating foods such as bananas, figs, dates, nut butters, tuna, turkey, whole grains and yogurt, because these foods contain tryptophan, which helps make melatonin and is very beneficial to good sleep.

SUPPLEMENTS THAT IMPROVE SLEEP: Calcium, magnesium, vitamin B, vitamin C, Zinc, Melatonin, 5-Htp, DHEA, Chamomile, GABA Calm (an actual product name), Kavinace PM (an actual product name) and natural hormone replacement (plant based hormones).

Every sleep problem can be different so be certain to get a proper diagnosis from a Holistic Medical Doctor and incorporate these recommendations.