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Sleeping Problems

Restful sleep is normal physiology or action in motion. The reasons for sleep have not been totally established, but it is obvious that the body needs sleep to rejuvenate. Without sleep, wellbeing and the feeling of wellbeing eludes us.  Sleep is under the control of certain brain centers which switch us between wakefulness and sleep. Brain centers are made up of brain cells. All physiology happens at the cellular level. So if there are sleep problems, the problem lies in the cells. For brain cells to be able to receive and send the correct messages required by normal physiology they must have all the essential nutrients in the needed amounts in the correct ratios. Essential nutrients are what create normal physiology or action in and by the cells.

All cells including brain cells have a two layer cell wall surrounding it. This cell wall is 50-60% fat and 40-50% protein. The fats and proteins are intertwined into a matrix that controls(along with minerals and vitamins) all the functions necessary to normal life.

Any deficiency, imbalance or the presence of bad fats or proteins will alter the physiology and cause altered signaling. The signaling will be too slow, too fast, too much or too little.

Good fats are those that have the right functional abilities by virtue of having the correct shape and length. Bad fats have the wrong shape and or length. To ingest bad fats is to cause the body to try to fit square pegs into round holes. This alone contributes to poor physiology and poor signaling.

Some proteins in grains can cause altered physiology.

Minerals, trace elements and vitamins work with fats and proteins to promote normal physiology and signaling.   

So providing all the essential building blocks of life are necessary to insure that nerve cells maintain proper rhythm and signaling to allow normal sleep.

Poor eating habits with respect to timing of food and types of food interferes with blood sugar levels which affect nerve cell function. Eating sugar or sugar producing foods in abundance raises the blood sugar. This leads to hormonal imbalance, stress and higher states of physiological excitement, thereby interfering with sleep. Eating only carbohydrates for breakfast disturbs blood sugar levels for the rest of the day and snacking on sweets or high carbohydrate foods further disturbs blood sugar.

If pollutants in the form of heavy metals, chemicals, solvents, artificial coloring or sweeteners or drugs of any kind gain access to the body they end up in the fat because they are fat soluble; they dissolve only in fat. Foreign substances in the fat change the way the fat-protein matrix functions and alters the physiology. Nerve signaling is altered and normal sleep patterns affected.

Of course, psychological-emotional stress causes hightened states of nerve excitement which will interfere with sleep.

So by avoiding stress and  by keeping your cell membranes happy by eating healthy food, avoiding high sugar producing items, alcohol and pollutants is what insures proper cell function which allows normal sleep.

1) Eat whole foods-preferably organic

2) Eat three meals per day.

3) Eat some protein and fat at each meal especially breakfast and lunch.

4) Eat nothing between meals leaving 4-5 hours between meals.

5) Eat nothing for 4 hours before going to bed. 

6) Avoid bad fats

7) Avoid sugar producing foods

8) Minimize or avoid grain-based foods

9) Avoid alcohol

10) Avoid all forms of psychological or emotional stress

11) Avoid or minimize exposure to electromagnetic fields-TV’s, computers, cell phones, watches and all electronic wiring.

12) Avoid all toxic or poisonous items-chemicals, items containing heavy metals such as mercury, aluminum or lead, solvents such as turpentine and nail polish remover, mold-damp unventilated areas, grain based foods and some fruits and food additives

13) Walk a minimum of 2 and a half hours per weak.

In uncomplicated cases, if you do the above, you will sleep.

Dr. Robert Jackson


Ask Dr. Jackson To Learn How To Fight Sleeping Problems
Dr. Robert Jackson
Latest Press Releases
Thu, 11 Mar 2010 Daylight-Saving Time Switch May Leave You Sleepy, Physician Says Many Americans will lose an hour of sleep on March 14, the first day of daylight-saving time, when clocks are set ahead one hour at 2 a.m. local standard time-making it harder to wake up, causing difficulty in staying alert and increasing the chance of sleepy-driving car crashes. Ronald D. Chervin, M.D., says Americans can prepare for the daylight-saving time switch...
Tue, 09 Mar 2010 NxStage Announces New FREEDOM Data Showing The Positive Impact Of Its Daily Home Hemodialysis Therapy On Sleep Quality And Restless Legs Syndrome Booths # 23-25 at the Annual Dialysis Conference -- NxStage Medical, Inc...
Mon, 08 Mar 2010 Sleep Differences Among Ethnic Groups Revealed By Poll The 2010 Sleep in America poll released by the National Sleep Foundation (NSF) reveals significant differences in the sleep habits and attitudes of Asians, Blacks/African-Americans, Hispanics and Whites. It is the first poll to examine sleep among these four ethnic groups...
Thu, 04 Mar 2010 Children With Insomnia May Have Impaired Heart Rate Variability Children with insomnia and shorter sleep duration had impaired modulation of heart rhythm during sleep, Pennsylvania researchers reported at the American Heart Association's 50th Annual Conference on Cardiovascular Disease Epidemiology and Prevention. In a study of young children, researchers showed that insomnia symptoms were consistently associated with impaired heart variability measures...
Wed, 03 Mar 2010 Extremes Of Sleep Related To Increased Fat Around Organs Not getting enough sleep does more damage than just leaving you with puffy eyes. It can cause fat to accumulate around your organs - more dangerous, researchers say, than those pesky love handles and jiggly thighs...
Wed, 03 Mar 2010 Burning The Midnight Oil: Sleep Issues Plague The Night Shift With pressure from the tough economy to bring in extra dollars, more people are sacrificing sleep to work night shifts or two jobs in order to make ends meet, says Raman Malhotra, M.D., assistant professor of neurology at Saint Louis University and director of the SLU Sleep Disorders Center...
Wed, 03 Mar 2010 'Biological Clock' Could Be A Key To Better Health, Longer Life If you aren't getting a good, consistent and regular night's sleep, a new study suggests it could reduce your ability to handle oxidative stress, cause impacts to your health, increase motor and neurological deterioration, speed aging and ultimately cut short your life. That is, if your "biological clock" genes work the same way as those of a fruit fly. And they probably do...
Tue, 02 Mar 2010 Frequent Napping Is Associated With Increased Risk Of Type 2 Diabetes In Older Adults A study in the March 1 issue of the journal Sleep shows that frequent napping is associated with an elevated prevalence of type 2 diabetes and impaired fasting glucose in an older Chinese population. Results show that the prevalence of type 2 diabetes was 36 percent higher (adjusted odds ratio = 1.36) in participants who reported napping four to six times a week and 28 percent higher (OR = 1...
Tue, 02 Mar 2010 Relationship Between Extremes In Sleep Duration And Increases In Abdominal Fat In Minority Young Adults A study in the March 1 issue of the journal SLEEP shows that African-American and Hispanic young adults with short or long sleep durations had greater increases in belly fat over a five-year period compared with those who reported sleeping six to seven hours a night...
Tue, 02 Mar 2010 National Sleep Awareness Week (March 7-13, 2010) - Canadian Lung Association Are you often very sleepy throughout the day? And do others tell you that you snore or have short pauses in your breathing while you sleep? Do you get a full night's sleep most nights but still wake up tired? You may have sleep apnea, a serious breathing problem that interrupts your sleep. These breathing pauses called "apneas" can last for 10 to 30 seconds or longer...
Sat, 27 Feb 2010 The Mathematics Behind A Good Night's Sleep Why can't I fall asleep? Will this new medication keep me up all night? Can I sleep off this cold? Despite decades of research, answers to these basic questions about one of our most essential bodily functions remain exceptionally difficult to answer. In fact, researchers still don't fully understand why we even sleep at all...
Wed, 24 Feb 2010 Napping Boosts Brain Power Researchers in the US found that napping boosts brain power by clearing out the brain's temporary storage space so it can absorb new information: they also propose that this clearing out process happens during a specific stage of sleep...
Tue, 23 Feb 2010 Importance Of Sleep During Early Life When The Brain Is Developing Marcos Frank, PhD, associate professor of Neuroscience at the University of Pennsylvania School of Medicine, presented information on early brain development and the importance of sleep during early life when the brain is rapidly maturing and highly changeable. Building on his research that the brain during sleep is fundamentally different from the brain during wakefulness, Dr...
Mon, 22 Feb 2010 Naps Are An Integral Part Of Learning For Infants, Helping The Developing Brain Retain New Information Anyone who grew up in a large family likely remembers hearing "Don't wake the baby." While it reinforces the message to older kids to keep it down, research shows that sleep also is an important part of how infants learn more about their new world...
Mon, 22 Feb 2010 Findings Suggest That A Biphasic Sleep Schedule Not Only Refreshes The Mind, But Can Make You Smarter If you see a student dozing in the library or a co-worker catching 40 winks in her cubicle, don't roll your eyes. New research from the University of California, Berkeley, shows that an hour's nap can dramatically boost and restore your brain power. Indeed, the findings suggest that a biphasic sleep schedule not only refreshes the mind, but can make you smarter...
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Thu, 18 Feb 2010 TARPAW Introduces "TRACH-AIDETM" Tracheostomy Tube Stabilizing Solution "Designed by a Doctor for a Doctor" TRACH-AIDE™ offers medical professionals and patients an effective, cost saving solution to minimize the discomfort and irritation caused by the inserted tracheostomy tube...
Thu, 18 Feb 2010 Risk Factors For Poor Sleep Quality Among Patients With Interstitial Cystitis In Taiwan UroToday.com - Research concerning natural history and quality of life among patients with Bladder Pain Syndrome (BPS) has shown that self-reported sleep disturbance is common and affects more than 80% of BPS patients. Patients with BPS also commonly experience depressive symptoms. Anxiety, insomnia, and poor sleep quality are significantly more common than in controls. Dr...
Wed, 17 Feb 2010 Blood Pressure, Sleep And Mental Health Improve With Flexible Working Arrangements There is evidence to suggest that flexible working might be beneficial for employees' health if they are allowed to have input into their own working patterns, a review by Cochrane Researchers suggests. The study may throw some light on potential health benefits associated with current trends towards more flexible working in the UK and Europe...
Wed, 17 Feb 2010 Lack Of Morning Light Keeping Teenagers Up At Night The first field study on the impact of light on teenagers' sleeping habits finds that insufficient daily morning light exposure contributes to teenagers not getting enough sleep. "As teenagers spend more time indoors, they miss out on essential morning light needed to stimulate the body's 24-hour biological system, which regulates the sleep/wake cycle," reports Mariana Figueiro, Ph.D...
Tue, 16 Feb 2010 The Immune System May Be The Culprit In Narcolepsy Individuals with the sleep disorder narcolepsy suffer with excessive daytime sleepiness and attacks of muscle paralysis triggered by strong emotions (a condition known as cataplexy). It is thought that narcolepsy is an autoimmune disorder - that is, it is caused by the individual's immune system attacking certain cells in the body - but this has not yet been proven definitively...
Tue, 16 Feb 2010 Study Identifies That Multiple Risk Factors Existed In 78 Percent Of Sudden Infant Death Syndrome Cases Sudden Infant Death Syndrome (SIDS) continues to be the third leading cause of infant death, according to the Centers for Disease Control (CDC), despite a decline in SIDS that is associated with a rise in safe-sleep practices for newborns and infants. A new study by Barbara M...
Mon, 15 Feb 2010 Risk Of Motor Vehicle Accidents In Adolescents Increased By Sleep Problems And Sleepiness A study in the Feb. 15 issue of the Journal of Clinical Sleep Medicine shows that sleepiness at the wheel and poor sleep quality significantly increase the risk of motor vehicle accidents in adolescents. Results indicate that adolescent drivers were twice as likely to have had a crash if they experienced sleepiness while driving (adjusted odds ratio = 2.1) or reported having bad sleep (OR = 1...
Mon, 15 Feb 2010 Frequency Of Nightmare Recall Decreased By Severe Sleep Apnea A study in the Feb. 15 issue of the Journal of Clinical Sleep Medicine shows that patients with severe obstructive sleep apnea (OSA) report a significantly lower frequency of nightmares than patients with mild or no sleep apnea, indicating that OSA suppresses the cognitive experience of nightmare recall...
Sat, 13 Feb 2010 Behavioral Therapy Improves Sleep And Lives Of Patients With Pain Cognitive behavioral therapy for insomnia significantly improved sleep for patients with chronic neck or back pain and also reduced the extent to which pain interfered with their daily functioning, according to a study by University of Rochester Medical Center researchers...
Ask Dr. Jackson To Learn How To Fight Sleeping Problems
Dr. Robert Jackson
More about sleep disorders
That Midday Nap May Make You Smarter

Before you dismiss a midday nap as a sign of laziness, you may want to learn about a recent study suggesting that it may be just the thing to make you smarter.

The study done at the University of California shows that an hour's nap can boost your brain power. In the study, healthy young adults who were allowed to sleep for 90 minutes midday actually performed better than those who did not. Their performance also improved from their baseline testing, suggesting that they also got smarter.

As we spend time awake for a prolonged period of time, we have more difficulty learning new information. It is thought that sleep is needed to clear our short-term memory storage in an area of the brain called the hippocampus to make room for new information. This transfer of information is thought to occur in one of the basic sleep stages called stage 2.

It is rather interesting to think that we are just beginning to learn the function of sleep.

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That Midday Nap May Make You Smarter originally appeared on About.com Sleep Disorders on Wednesday, March 10th, 2010 at 16:57:52.

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Celebrate National Sleep Awareness Week March 7-13

In case you need another reason to celebrate, don't forget to observe National Sleep Awareness week which takes place March 7-13.

This is the perfect opportunity to be more aware of your own sleep needs as well as the importance of recognizing the symptoms of sleep disorders. If you have a sleep disorder, learn ways to cope or share your story in our forums so that others may learn from your experience. Make sleep a topic of discussion this week, and most importantly, make it a priority.

So take a moment this week and recognize one of the most important aspects of a happy, healthy, and successful life: sufficient and restful sleep.

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Celebrate National Sleep Awareness Week March 7-13 originally appeared on About.com Sleep Disorders on Saturday, March 6th, 2010 at 17:14:49.

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It's Not Too Late to Commit Yourself to Better Sleep

Now that we are officially a few months into 2010, your New Year's resolutions have likely long-since fallen by the wayside. Even for the Christians who observe Lent, while you are just a few weeks into the season you may feel that your second chance to better yourself has passed. Don't fret! It's not too late to recommit yourself to better sleep.

This is the perfect time to discover what sleep disorder may be disturbing you or just how much sleep you need. You can also learn how to sleep better with your partner. If you need a sleep study, you can learn about the experience of the most common overnight study called a polysomnogram. In addition, you can review some of the advice for better sleep or the 10 things to avoid that are ruining your sleep. If you have teenagers in the house, maybe you should provide them with some pointers to improve teen sleep as well.

Regardless of your station in life or the season of the year, it's always the right time to get better sleep.

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It's Not Too Late to Commit Yourself to Better Sleep originally appeared on About.com Sleep Disorders on Wednesday, March 3rd, 2010 at 12:10:53.

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Psychiatrists Work to Revise Diagnostic Manual

The American Psychiatric Association (APA) is working to revise their diagnostic manual, including a section on sleep disorders.

Psychiatrists and allied professionals use the Diagnostic and Statistical Manual of Mental Disorders (DSM) in order to establish appropriate diagnoses based on specific criteria. The classification structure is periodically revised, and it is presently undergoing revision for its fifth edition.

Within the proposed revisions to the manual are classification changes meant to reflect our current understanding of sleep disorders. One may find it interesting to look over the diagnostic criteria. Certainly these shall evolve as we come to better understand sleep and its disorders.

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Psychiatrists Work to Revise Diagnostic Manual originally appeared on About.com Sleep Disorders on Tuesday, February 23rd, 2010 at 19:23:24.

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How Does Exercise Affect Your Sleep?

It's pretty clear that your doctor wants you to exercise. Although recommendations regarding the amount and intensity may vary slightly, most of us simply do not exercise enough. How does exercise (or a lack thereof) affect our sleep?

According to guidelines for better sleep, it is recommended that you exercise every day, but you should avoid doing it in the four hours before bedtime. Unfortunately, for many of us, if we don't exercise in the four hours before bedtime we may not have time to exercise at all.

Staying active and physically fit is an excellent way to ensure a good night's sleep. If you are prone to insomnia, however, you may wish to avoid evening exercise routines. Your body may be too revved up after a strenuous workout to fall asleep hours later. If this is the case, perhaps you are someone who needs to exercise first thing in the morning. If it makes no difference on how long it takes you to fall asleep, you needn't worry about it.

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How Does Exercise Affect Your Sleep? originally appeared on About.com Sleep Disorders on Monday, February 22nd, 2010 at 22:22:55.

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Can Insomnia Shrink Your Brain?

Imaging research indicates that chronic insomnia may lead to a loss of brain density, suggesting that a lack of sleep may actually shrink your brain.

According to a study published in the journal Biological Psychiatry, the brain imaging suggests that individuals with chronic insomnia have a lower amount of gray matter density in areas of the brain that regulate the ability to make decisions and promote rest. The research compared insomniacs with controls and found that severe insomniacs had the most extensive density loss, regardless of how long they had suffered from the disorder.

The researchers were unable to determine which comes first, the difficulty sleeping or the loss of brain density. Further study may help to elucidate this relationship. The study highlights the importance of seeking treatment for sleep disorders and meeting your sleep needs.

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Can Insomnia Shrink Your Brain? originally appeared on About.com Sleep Disorders on Tuesday, February 16th, 2010 at 21:42:02.

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Become a Fan on Facebook

For those who are interested, you can now become a fan of me on Facebook.

In case you can't get enough of all things sleep-related, you now have another opportunity to get your fix. By becoming a fan on Facebook you will have access to my latest musings and readings. If I run across an article in the news, I will post a quick link on my Facebook fan page. I shall also provide updates about some of the behind-the-scenes writing and research that goes into producing content for this About.com page. It will also be an excellent opportunity to interact with others, and another chance to ask me questions directly.

So check it out and join the community that will surely develop there.

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Become a Fan on Facebook originally appeared on About.com Sleep Disorders on Saturday, February 13th, 2010 at 22:41:32.

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Teen Girl is a Real-Life Sleeping Beauty

Teens often sleep more than adults, but as recently featured on The Today Show, an English girl suffers from a rare disorder that makes her a real-life sleeping beauty.

Just 15 years old, Louisa Ball can spend days and even weeks asleep. She is afflicted with a rare neurological disorder called Kleine-Levin syndrome that is known to affect only a few thousand people in the world. Its cause is not known. The syndrome is characterized by hypersomnia, or an excessive desire to sleep and time spent sleeping, that occurs episodically. There can be other associated symptoms including: confusion, apathy, hallucinations, depression, and even hypersexuality. The afflicted person may briefly awaken during the spells, but seems to be in an almost dream-like state.

The hardest part for Ms. Ball's family is keeping her weight up during her prolonged sleeping episodes, as she is reluctant to eat or drink. As she dozes, her life slips past her, just like in a fairytale.

The disease course can be quite varied, with intermittent long periods of sleeping, but most people with Kleine-Levin syndrome grow out of it in a matter of years. In some cases, the disorder may last decades however, which makes one wonder whether historical cases may have been the inspiration for the children's stories of Sleeping Beauty and Rip Van Winkle.

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Teen Girl is a Real-Life Sleeping Beauty originally appeared on About.com Sleep Disorders on Friday, February 5th, 2010 at 12:26:25.

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SIDS Linked to Low Levels of Serotonin

According to a study released in the February 3 issue of JAMA, sudden infant death syndrome (SIDS) seems to be linked to low levels of the neurotransmitter called serotonin.

This preliminary research suggests that low levels of serotonin in the brainstem may increase the risk of an infant developing SIDS. The area of the brainstem called the medulla oblongata is critical in breathing control and may be compromised during sleep in affected infants. SIDS may represent an inability to respond to life-threatening events during sleep, resulting in asphyxia.

SIDS is the leading cause of death in infants aged one month to one year. Recent public health efforts including the "Back to Sleep" campaign, in which parents are instructed to place their infants on their backs to sleep, have worked to reduce its incidence.

Source: JAMA. 2010;303[5]:430-437.

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SIDS Linked to Low Levels of Serotonin originally appeared on About.com Sleep Disorders on Wednesday, February 3rd, 2010 at 09:01:45.

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Is It Safe to Co-sleep with Baby?

Recently in Wisconsin, a 6-month-old child was smothered by his father during the night. They were sharing a bed and it seems the man unwittingly rolled on top of the infant and smothered it.

Is it safe to co-sleep with your baby? Some think it is an excellent way to bond with a child, but when instances like this occur, the risks seem apparent.

Following better sleep guidelines would suggest that the infant may be better served by having its own sleeping space.

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Is It Safe to Co-sleep with Baby? originally appeared on About.com Sleep Disorders on Sunday, January 31st, 2010 at 23:53:39.

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Ask Dr. Jackson To Learn How To Fight Sleeping Problems
Dr. Robert Jackson
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