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Good Night (slide share edition)
1. Good Night
Staging Restful Sleep
Enrique Saguil, M.D.
We didn’t invent the practice of medicine….
we’re just changing the way it’s provided.
2. Dr Ric
We didn’t invent the practice of medicine….
we’re just changing the way it’s provided.
3. The First Health Approach
We didn’t invent the practice of medicine….
we’re just changing the way it’s provided.
4. Your Community
of Care
Ric Saguil, MD
Jason Gruss, MD
Debbie Stamm, NP
Tom Jordan, RD
Katrina Christie, LCPC
Jennifer Green, ND
Joe Musolino, DC
Emery Paredes, PT
Aimee Weber, EP
Yu Zhu, MD China
You
5. Stats
• 50-70 Million Americans suffer sleep or circ disrdr
• 15% population affected by sleep disordered breathn
• 1 in 20 RLS
• 1 in 5 Chronic Insomnia
• 20% population exposed to shift work schedule (> chance)
International Classification of Sleep Disorders 2nd ed
Diagnostic and Statistical Manual of Mental Disorders
6. National Institute of Health
• Creation of -
National Center of Sleep Disorders Research
http://www.nhlbi.nih.gov/about/ncsdr/index.htm
-70% adults insufficient sleep/rest 1xm
-11% adults insufficient sleep/rest daily
-Short and Long sleep duration assoc w obesity,
DM, HBP, Stroke, Depression, Subs Abuse (2 fold)
-Assoc 20% MVA Crash injuries
Exxon Valdez
22. The 5 sense rule
• Sight
• Sound
• Smell
• Touch
• Taste 5 Simple Ways to
Effect a Change
23. Light
• Close the curtains
• Block the indirect light
• Change the ipad to blue
• Let the sun shine in the morning not at night!
We didn’t invent the practice of medicine….
we’re just changing the way it’s provided.
24. Fooling Nature’s Rhythm
• Illinois Coalition for Responsible Outdoor
Lighting
• Chicago’s Department of Environment
Protect Migrating Birds
Keep City Light Away from Nature
Keep Highway Light Away From Homes
25. Sound
• Create an environment starting
2 hours before sleep
• White noise machine/fan/vapor
• Sleep apnea machine (for him)
• Ear plugs (for her)
• Spare bedroom (sleep 1st Aid) Metallica is good for Battle
Mozart has a calming effect with the Brain
27. Allergic Rhinitis
• Nasal irrigation
• Hydrate
• Vacuum and dust 2x week or more In season
• Include curtains and use HEPA filters
• Replace mattress (>5 years)
• Cover mattress, pillows dust mite resistant case
• Humidify or dehumidify P the area of house
• Allergy shots? +/-
• Benedryl/Claritin/Zyrtec
28. Touch
• Comfort feel
• Loose feel
• Textiles for temperature profile (ayurveda)
He = Hot She= Cool
29. Temp and Season
• American Academy of Sleep Medicine
• 68-72*(personal comfort)
• Cool initiates sleep …but may
freeze out others.
Like living in a cave
Going through the Change
31. TX’s with Nature
• 5HTP Night
• Melatonin • Rhodiola Day
• Valerian/hops • Caffeine
• Passionflower • Light therapy
• Skullcap • High protein day
• Ashwaganda • High carb night
• Breath (RR) • Exercise (ForF)
32. The B word (Behavioral Health)
• MSW
• LPC, LCPC
• PsyD
• PhD
• APRN
• MD, DO
Underlying Behavioral Conditions if not Addressed will
Lead to Failure in Making a Change
33. The Saguil Approach
• Understand Rhythm Night
• Cut Caffeine/Decrease Fluids
• Ritualize Bedtime for at least 21 days straight
• Herbs (melatonin/valerian with hops)
• Aromatherapy
• Lights out/chill out
• BAM
• Light up the day Day
• Journal 3 positives
• Rhodiola
• Music (Metallica)
34. Man Yoga
Northwest Community Hospital Wellness Center
2010 South Arlington Heights Road
Arlington Heights, IL
Phone: 847-593-3330
www.FirstHealthAssociates.com
Notas del editor
Sleep disturbance is a national problem
Intrinsic – Jet lag, or Shift work sleep disorder (SWSD). Jet lag can occur when one travels to different timezones. SWSD affects those individuals who normally need to work at different times, and whose sleep cycle is constantly changing. Extrinsic – There are four types: delayed sleep phase syndrome (DSPS), advancement of sleep phase syndrome (ASPS), irregular sleep-wake pattern and non-24 hour sleep-wake syndrome. The condition called DSPS commonly occurs among teens. Most teens make it a habit to sleep late and thus end deprived of sleep. ASPS is more common among older people, and it causes unwanted awakening and excessive drowsiness. Sleep-wake pattern is when a person has a very irregular sleep schedule and non-24 hour sleep-wake syndrome occurs when a person sleeps later as each day passes.
Lunesta is the only hypnotic approved for >35 days useSide efcts memory, nightmares behavioral addicition
To make a change
At 200 am can be really cold for others or with sheet kickers