How much sleep do your children need?
Archive for the ‘Sleep’ Category
Step 1 – Sleep starts by taking Magnesium Glycinate 300 mg every night at bedtime.
Most likely you will need anywhere from 100mg to 600mg. This nutrient is critical for muscle relaxation and calming the brain.
Other benefits of Magnesium
- nervous system
- blood pressure
- insulin sensitivity
- bones, teeth
- your heart and other muscles (without enough of this mineral, they spasm and cramp). In fact, magnesium is super-important for your heart.
And, of course, it helps you relax into sleep.
I often am asked “Why do we need to take Magnesium?”
(The Following is credited to Dr. Carol Dean)
At least 80 percent of us suffer from magnesium malnutrition because we:
- eat processed foods
- eat foods that are grown in nutrient-poor soil
- consume too much tea, coffee, cola, sugar, and alcohol
- don’t eat enough vegetables, nuts, seeds, fruit, and other whole foods
- drink fluoridated water; use products and take drugs that contain fluoride
- take calcium supplements without magnesium to balance them (should be a 1:1 ratio)
- have too much stress or suffer from PTSD (extreme stress caused by traumatic experiences)
- may be diabetic or taking diuretics
I take 300 mg of Magnesium Glycinate every night at bedtime. To order Magnesium Glycinate now click here.
Step 2 – Start taking Melatonin 3 mg Slow Release.
The usual starting dose is 3 mg. We have a 3 mg slow release that can help you fall asleep and stay asleep.
Melatonin is already in our body for the following purposes:
Melatonin’s main job in the body is to regulate sleep-wake cycles. When the sun goes down Melatonin increases and allows you body to prepare for sleep. Melatonin is a hormone. Hormones are messenger chemicals that tell the cells of the body what to do. So if you want your body to work like it is designed to work, then why not replace Melatonin if it is low. Your next question is probably “how can I know if I am low in Melatonin?” I’m glad you asked.
- As we age we do not make as much Melatonin.
- If you have mood changes you may be low in Melatonin
- If you have sleep problems
- Menopausal symptoms (ladies only)
- Low thyroid symptoms (click here for more info on low thyroid symptoms)
Or you can just give me a call and we can test your Melatonin level. If you would like to order a bottle of our Melatonin 3mg Slow Release click here.
I recently started taking Melatonin and WOW. I have not felt more rested in a long time.
Step 3 – Call me to help you balance Cortisol
Balance your adrenal hormone cortisol. It is so common to hear patients say that they wake up between 2 and 4 am and cannot go back to sleep for at least an hour. This is often due to the effect of stress on your body. Stress increases the production of Cortisol. Cortisol’s basic function is to turn your protein into blood sugar. This “hit” of sugar in the middle of the night can wake your body up.
We have been working with individuals to turn this middle-of-the-night cortisol issue off. If you think you might have a Cortisol problem click here.
- Add Magnesium Glycinate 300 mg
- Add Melatonin 3 mg Slow release
- Contact me to resolve your cortisol issue.
Do you think more sleep would make a difference? Do you remember when you could get by on a few hours of sleep and not feel it much? If you are like me that was a long time ago.
For many, sleep is difficult to come by. Uninterrupted sleep is nearly impossible. With our hectic schedules, poor dietary habits, and no time for exercise, sleep is one of the most common issues that we hear from our patients.
Welcome to the Regel home. We have three children at our house. Our youngest is 5 and we are finally getting consistent sleep more often than not. I am often times blind to my issues when I don’t get enough sleep, but there is no way you can be blind to the lack of sleep in our children. We have “Meany”, “Whiney” and “Whiney Jr.” in our house. One of our children “Meany”, is able to develop a killer attitude towards the rest of the family. “Whiney” and “Whiney Jr.” have a knack for finding a way to complain and gripe at every little thing. Summer, my wife, can’t stand the whines and I about loose it when I see someone deliberately being mean. Oh yea, before I forget, if our children are sleep deprived that usually means mom and dad are sleep deprived. This situation of Meany, Whiney, and Whiney Jr. and “Mr. and Mrs. Have-No-Patience” lead to a not so lovely evening.
I have observed the following in our children and it may translate to you as it does to Summer and I.
- Enough sleep equals better behavior and improved work at school (more focus)
- Enough sleep equals better dietary habits (choose protein foods over carbohydrate foods)
- Enough sleep equals more exercise (higher activity or less computer/TV time)
As I observe these three areas of my children’s lives, I can see a need for more sleep in my life. I definitely could use more focus, motivation to exercise, and reduced carbohydrate cravings.
So how much sleep is enough? Many people I talk with say if they get 5 hours they are fine and they don’t see any benefit in getting more. Studies have shown that 7 to 8 hours is a minimum. By the way, that 7 to 8 hours is uninterrupted sleep.
Here is a starting point for those that want better sleep.
My first choice for patients that are having trouble sleeping is Magnesium Chelate. This is easy to recommend because most of us are deficient. How easy would it be to just replace what you are deficient and reap the benefits. Here is a little info on our Magnesium Chelate.
This Magnesium is attached to an amino acid. Attaching the Magnesium to an amino acid helps the body absorb the magnesium through the gastrointestinal tract. Once inside the body the magnesium has the capability to perform several functions that can improve sleep.
- Muscle Relaxation – we all hold stress in the shoulders and neck area and relaxation of these muscles helps your whole body relax. This is also the reason that this form of Magnesium can help with Restless Leg Syndrome (RLS). We have several testimonials on how this simple mineral has helped our patients.
- Irregular heart beat – The “heart flutters” that many patients feel when they lay down can affect sleep and increase stress. Magnesium can help regulate the heart flutters.
- Mood Stabilization – studies show that anxiety can be minimized with proper Magnesium balance.
The next item on my recommendation for improving sleep is Melatonin 3mg Long Acting. Some patients may not be able to produce enough and can be deficient in Melatonin. Melatonin generally drops as we age. Since this hormone regulates the day and night cycle it is important to maintain an adequate level in the body. Replacing this hormone is safe and with the proper amount can help patients with insomnia.
L-Theanine is an amino acid that is believed to be the component in green tea responsible for its relaxation effects. We all hold tension and stress a little too much and adding the calming effect of L-Theanine can help us relax to the point of sleep. L-Theanine can also improve the quality of sleep itself. Many people report that L-Theanine makes falling asleep easier and faster. It also extends the duration of deep sleep. This is essential for those who typically wake up several times during the night. L-Theanine can restore the wake cycle which makes the waking process easier. No more grogginess! Wouldn’t it be nice to feel rested every morning. You can then begin the new day focused and calm, with the previous day’s stress having been reset to zero.
We are here to listen and recommend the appropriate sleep aid for you. So stop taking those prescription sleeping pills and sleep better with what your body needs. We carry each one of these non-prescription items in our pharmacy and we can send these to your home.