Having Trouble Sleeping?

5 Things That Could Help Improve Your Sleep

1.     Sleep in a dark room
- When going to sleep at night make sure the drapes are drawn, the computer is off or out of the room, and any other possible sources of light are blocked out. Your brain responds to darkness by producing more of the 'sleep time hormone' melatonin, so if there is too much light you may not be producing enough melatonin to send you off to a good night sleep.

2.     Keep a regular bedtime and wake up time
-       Going to bed and waking up at the same time each day helps to support your circadian rhythms, which is the natural rhythm your body develops that runs all your physiologically processes in a given day. Having a consist sleep time will allow your body to know when to prep for sleep so you get better sleep easier.

3.     Decrease the Stimulants
-       Anything that contains caffeine  (coffee, black tea, most soft drinks, etc.) can contribute to sleep problems. Stimulants have the effect of increasing our sympathetic response, also called the fight or flight response. The body needs to be in parasympathetic mode in order to rest. Consuming less or cutting out stimulants can be very helpful with getting more sleep.

---

Coffee
Espresso, restaurant-style  1 oz. (30 mL)
40-75 mg Caffeine

Espresso, restaurant-style, decaffeinated
1 oz. (30 mL)              0-15 mg Caffeine

Generic brewed     8 oz. (240 mL)
95-200 mg Caffeine

Generic brewed, decaffeinated    8 oz. (240 mL)
2-12 mg Caffeine

Generic instant     8 oz. (240 mL)
27-173 mg Caffeine

Generic instant, decaffeinated     8 oz. (240 mL)
2-12 mg Caffeine

McDonald's brewed     16 oz. (480 mL)
100 mg Caffeine

Starbucks Latte       16 oz. (480 mL)
150 mg Caffeine

Starbucks Pike Place brewed    16 oz. (480 mL)
330 mg Caffeine


Adapted from Journal of Food Science, 2010; Pediatrics, 2011; USDA National Nutrient Database for Standard Reference, Release 23, 2010; Journal of Analytical Toxicology, 2006; Starbucks, 2011; McDonald's, 2011
*Sizes are listed in fluid ounces (oz.) and milliliters (mL).
**Caffeine is listed in milligrams (mg).


Soft drinks
7UP      12 oz. (355 mL)
0 mg Caffeine

A & W Root Beer      12 oz. (355 mL)
0 mg Caffeine

Barq's Root Beer      12 oz. (355 mL)
18 mg Caffeine

Coca-Cola Classic     12 oz. (355 mL)
30-35 mg Caffeine

Coca-Cola Zero          12 oz. (355 mL)
35 mg Caffeine

Diet Coke                      12 oz. (355 mL)
38-47 mg Caffeine

Diet Pepsi                     12 oz. (355 mL)
27-37 mg Caffeine

Dr Pepper                     12 oz. (355 mL)
36 mg Caffeine

Mountain Dew         12 oz. (355 mL)
46-55 mg Caffeine

Pepsi                              12 oz. (355 mL)
32-39 mg Caffeine

Sprite                           12 oz. (355 mL)
0 mg Caffeine

Adapted from Journal of Food Science, 2010; Pediatrics, 2011; Journal of Food Science, 2007; Journal of Analytical Toxicology, 2006
*Sizes are listed in fluid ounces (oz.) and milliliters (mL).
**Caffeine is listed in milligrams (mg).

Tea
Brewed tea
Black tea      8 oz. (240 mL)
14-61 mg Caffeine

Black tea, decaffeinated     8 oz. (240 mL)
0-12 mg Caffeine

Green tea        8 oz. (240 mL)
24-40 mg Caffeine

Iced tea
AriZona Iced Tea, lemon-flavored   8 oz. (240 mL)
11 mg Caffeine

Generic instant, unsweetened     8 oz. (240 mL)
26 mg Caffeine

Lipton Brisk Lemon Iced Tea     8 oz. (240 mL)
5-7 mg Caffeine

Adapted from Journal of Food Science, 2010; Pediatrics, 2011; Journal of Analytical Toxicology, 2008; USDA National Nutrient Database for Standard Reference, Release 23, 2010; Journal of Analytical Toxicology, 2006
*Sizes are listed in fluid ounces (oz.) and milliliters (mL).

Energy drinks
5-Hour Energy      2 oz. (60 mL)
207 mg Caffeine

AMP, regular or sugar-free    8 oz. (240 mL)
72-74 mg Caffeine

Cran-Energy         8 oz. (240 mL)
70 mg Caffeine

Full Throttle         8 oz. (240 mL)
70-72 mg Caffeine

Monster                 8 oz. (240 mL)
80 mg Caffeine

Red Bull                  8.4 oz (250 mL)
76-80 mg Caffeine

Rockstar, regular or sugar-free     8 oz. (240 mL)
79-80 mg Caffeine

Vault, regular or sugar-free            8 oz. (240 mL)
47 mg Caffeine

Adapted from Journal of Food Science, 2010; American Academy of Pediatrics, 2011; USDA National Nutrient Database for Standard Reference, Release 23, 2010; Consumer Reports, 2011; Mayo Clinic Proceedings, 2010
*Sizes are listed in fluid ounces (oz.) and milliliters (mL).
**Caffeine is listed in milligrams (mg).

Other products

Type of product
Sweets
Chocolate chips, semisweet         1 cup
104 mg Caffeine

Dark chocolate-coated coffee beans    28 pieces
336 mg Caffeine

Foosh Energy Mints                 1 mint
100 mg Caffeine

Hershey's Kisses                       9 pieces
9 mg Caffeine

Medications
Excedrin, Extra Strength        2 tablets
130 mg Caffeine

NoDoz, Maximum Strength   1 tablet
200 mg Caffeine

Adapted from Pediatrics, 2011; USDA National Nutrient Database for Standard Reference, Release 23, 2010; Food and Drug Administration, 2011; Vroom Foods, Inc., 2011
*Caffeine is listed in milligrams (mg).

4. Herbal Teas
- A nice soothing cup of tea before bed can make getting to sleep that much easier. There are many ‘sleepy time’ type teas on the market at the grocery store, health food store or local tea shop. One common tea is chamomile, which is very soothing for the nervous system, among other properties. Consider consulting a health care practitioner, such as a Naturopath, for herbal suggestions that will best suit your needs.

5. Acupuncture
- Acupuncture has been used for all kinds of conditions for thousands of years as part of Traditional Chinese Medicine. Insomnia, or difficulty sleeping, can be very effectively addressed through Acupuncture. A preliminary report in 2004 found that in patients with anxiety, acupuncture increased nighttime melatonin production and total sleep time. The patients who received acupuncture fell asleep faster, woke less during the night, and were less stressed. The researchers concluded that, “Acupuncture treatment may be of value for some categories of anxious patients with insomnia.”



Note: This does not represent an exhaustive list of possibilities for dealing with insomnia. If you suffer from insomnia and require more information, contact your Naturopathic Doctor to find out how they can help you with your health care needs.




References:
1. Spence, DW. et al. (2004). Acupuncture increases nocturnal melatonin secretion and reduces insomnia and anxiety: a preliminary report. J Neuropsychiatry Clin Neurosci. Winter;16(1):19-28.
2. Nutrition and Healthy Eating. http://www.mayoclinic.com/health/caffeine/AN01211. Copyright Oct. 1, 2011.