May 25, 2016
Sleep Hygiene:
Healthy Habits for Hitting the Hay

Sleep disturbances are one of the most common patient complaints in medical offices today. Chances are high that most providers have a large number of patients frustrated by the inability to obtain a good night’s sleep, so familiarity with tools to ensure optimal sleep is priceless.

Impairment of sleep is not just an issue of annoyance or daytime discomfort. Several negative health consequences of sleep deprivation have been studied, including cardiovascular disease, delayed healing, disruptions in metabolism, gastrointestinal disorders and HPA axis dysregulation. Sleep impairment has even been studied as a public health issue, with links to increased motor vehicle accidents and critical job errors.

A recent study published in January of this year, highlights sleep deprivation’s potential impact on the endocrine system. The study, published in the Journal of Clinical Sleep Medicine, notes sleep debt resulted in long-term metabolic disruption and may promote progression of type 2 diabetes in newly diagnosed patients. Patients in this study were more likely to suffer from obesity when sleep debt was present. Another interesting study, in a murine model, suggests a continuous environment of light may be implicated in the pathogenesis of hyperandrogenism and polycystic ovarian syndrome, implicating poor sleep habits may be an important factor in the development of PCOS.

Insomnia, blood sugar instability, sleep apnea, restless leg syndrome, sleepwalking, jet lag, bruxism, medication effects, narcolepsy, nightmares, neuroendocrine imbalance and disruptions in melatonin phases are several of the possible etiologies behind sleep disturbances. While some etiologies require more extensive treatment, consider prioritizing sleep hygiene to create the foundation of a healthy sleep wake cycle. Sleep hygiene may sound like a term used to describe the act of showering before bed or falling asleep in freshly laundered sheets; however, this is a term commonly used to refer to the behaviors and habits surrounding sleep preparation. When utilized appropriately, sleep hygiene can improve not only sleep quantity, but also sleep quality.

Encourage:

  • A bedtime that allows for 8 hours of sleep (the average adult, ages 18-40, requires 7-8 hours of sleep each night)
  • Consistent daily sleep and wakes times, even for weekends and vacation days
  • Daily exercise
  • Adequate exposure to natural light during the daytime to encourage proper melatonin levels
  • A pleasant and relaxing bedroom environment (a cool temperature, dark, quiet, and free of distractions such as pets and electronics)
  • A pre-bedtime routine: a warm bath, meditation, stretching or a non- rigorous yoga session are possible options
  • Association of bed with sleep. Limit other activities such as reading, writing, eating or electronic utilization to areas outside of the bedroom
  • Keeping a notepad beside the bed to jot down thoughts or ideas and clear the mind

Discourage:

  • Napping during the day
  • Caffeine consumption after lunch
  • Alcohol consumption within six hours of bedtime
  • Nicotine use due to its stimulatory effect
  • Large meals and/or large quantities of water close to bedtime. If blood sugar dysregulation is present a few grams of protein before bed can be helpful
  • Light exposure (especially blue light) in the evening time, which decreases melatonin levels
  • Strenuous exercise within six hours of bedtime
  • Use of sleeping pills, which can be habit forming

Clinically, optimization of sleep hygiene is an effective place to start with patients as it is low of therapeutic order and may address sleep issues before more potent treatments are needed. Remember that daily habits performed throughout the day, not just those performed close to bedtime may affect sleep-wake cycles.

When sleep disturbances run deeper than simple sleep hygiene habits, testing for salivary melatonin and cortisol levels may be the key to restoring altered circadian rhythms while allowing for targeted treatments. Melatonin testing is now available through Labrix and can be added to your testing menu utilizing your current inventory of salivary test kits. For more information on how to order melatonin testing or to place an order for testing kits, contact your account representative or marketing@labrix.com.

References:
  • Arora T, Chen MZ, Cooper AR, Andrews RC, Taheri S. The Impact of Sleep Debt on Excess Adiposity and Insulin Sensitivity in Patients with Early Type 2 Diabetes Mellitus. J Clin Sleep Med. 2016.
  • Kang X, Jia L, Shen X. Manifestation of Hyperandrogenism in the Continuous Light Exposure-Induced PCOS Rat Model. Biomed Res Int. 2015;2015:943694.
  • Stepanski EJ, Wyatt JK. Use of sleep hygiene in the treatment of insomnia. Sleep Med Rev. 2003;7(3):215-25

Labrix Clinical Spotlight Series:
Menopause: Fatigue, Insomnia, & Weight Gain

Labrix Director of Clinical Services Robyn Kutka ND discusses common symptoms associated with menopause, and outlines an effective and straightforward testing and treatment approach for female patients.




Labrix Core Training

Join the hundreds of practitioners who have attended Labrix live training events and learn more about these exciting opportunities directly from a Labrix attendee and Dr. Jay Mead, Medical Director and co-founder of Labrix.



Labrix
Core Training:
Portland
Portland, OR
August 6, 2016

Labrix will be conducting its annual Core Training in Portland, OR. Registration is $150 and upon completing this one day training, you will receive a $100 credit on your testing account. Register for Portland Core Training today.


Labrix
Core Training:
Chicago
Chicago, IL
October 8, 2016

Labrix staff physicians will be in Chicago on October 8th to present Core Training. Registration is $150 and upon completing this one day training, you will receive a $100 credit on your testing account. Register for Chicago Core Training today.

IWHIM
Portland, OR
July 8-10, 2016

Dr. Lommen and Dr. Robyn Kutka from Labrix will be speaking at the Institute of Women's Health & Integrative Medicine conference in July. Swing by our booth to find out what's new with Labrix in 2016.


CDID
St. Louis, MO
July 28-31, 2016

Labrix co-founders Dr. Mead and Dr. Lommen will be speaking at the at the Council on Diagnosis and Internal Disorders in St. Louis, Missouri, this summer.


AARM
Hilton Head, SC
September 16-18, 2016

Labrix will be in South Carolina for the Restorative Medicine conference on September 16-18. Come chat with our booth representative and learn more about testing with Labrix.