Disturbed sleep & AD

Alzheimer's, cardiovascular, and other chronic diseases; biomarkers, lifestyle, supplements, drugs, and health care.
User avatar
KatieS
Senior Contributor
Senior Contributor
Posts: 1217
Joined: Wed Mar 05, 2014 1:45 pm

Disturbed sleep & AD

Postby KatieS » Fri Jul 07, 2017 5:01 pm

Another study links the association of disturbed sleep and amyloid. Interestingly, they also noted daytime sleepiness to be an indicator. As someone who has treated sleep apnea for almost six years now, I'm surprised that the lay articles are not mentioning having sleep apnea ruled out if someone has disturbed sleep and/or daytime sleepiness.

User avatar
floramaria
Support Team
Support Team
Posts: 1014
Joined: Tue Jul 04, 2017 11:22 am
Location: Northern New Mexico

Re: Disturbed sleep & AD

Postby floramaria » Fri Jul 07, 2017 5:43 pm

Disturbed sleep is the area where I am struggling most. Have incorporated a variety of things into nighttime regimen in order to optimize sleep but still do not consistently sleep well. Since I have trouble falling asleep, I have used morning blue light therapy, Evening blue blockers , no food within 3 hours of bedtime, no computer use or exercise within 2 hours of bedtime, evening meditation and/or gratitude journal, supplementing with melatonin, tryptophan, ashwaganda, magnesium and medical marijuana (indica), sleeping in a cool dark room. Occasionally I get what I consider to be a good night's sleep, but that is usually on a day following a night with wretched insomnia, or after a day when I am physically exhausted from something like a full day hike. Have not yet had my hormones checked, and maybe that is where to look next. What have others in the community done to improve sleep quality.?
Functional Medicine Certified Health Coach
IFM/ Bredesen Training in Reversing Cognitive Decline (March 2017)
Qualified ReCODE Practitioner

User avatar
Stavia
Mod
Mod
Posts: 5265
Joined: Tue Apr 29, 2014 6:47 pm
Location: Middle Earth

Re: Disturbed sleep & AD

Postby Stavia » Fri Jul 07, 2017 6:15 pm

Floramaria, have you considered sleep restriction therapy?
It's what I would be recommending as a next step if I were seeing you in my practice.

User avatar
Gilgamesh
Mod
Mod
Posts: 1711
Joined: Sat Oct 26, 2013 11:31 am
Location: Northeast US mostly
Contact:

Re: Disturbed sleep & AD

Postby Gilgamesh » Fri Jul 07, 2017 8:11 pm

floramaria wrote:Disturbed sleep is the area where I am struggling most.
Me too. It's just a genetic thing in my case, I'm pretty sure. My mom and my siblings and I all have sleep maintenance insomnia. Nothing but eating heavily right before bedtime, and maintaining a BMI close to 23 (and I'm an ectomorph, so that's too high) has helped. Now I have reflux, of course (minor, but still).

There are a couple things I still haven't tried: marijuana (high CBT) and trazodone, for example. But I'm not hopeful.

Agree with Stavia on sleep restriction therapy. Helps a lot of people. For me, though, some sleep switch just doesn't work well (seems to be extremely sensitive to disruption by cortisol – thus the late-night pigging out helps so much).

G

User avatar
JML
Support Team
Support Team
Posts: 360
Joined: Wed May 31, 2017 3:40 pm
Location: Chicago area

Re: Disturbed sleep & AD

Postby JML » Fri Jul 07, 2017 10:28 pm

Could someone explain sleep restriction therapy for me? Thanks!
Julie
Daughter of 4/4
Functional Medicine Certified Health Coach
National Board Certified Health & Wellness Coach
ReCODE/Bredesen Protocol-Trained Coach

User avatar
Stavia
Mod
Mod
Posts: 5265
Joined: Tue Apr 29, 2014 6:47 pm
Location: Middle Earth

Re: Disturbed sleep & AD

Postby Stavia » Fri Jul 07, 2017 11:46 pm

ok. Its aimed at reducing the anxiety of being in bed and not sleeping, and reprograming the brain to expect to sleep when in bed. If you estimate you only actually sleep 5 hrs, and have to be up at 6am, you don't go to bed until 1am. You do this for a week then go to bed 15 mins earlier each week. It's brutal but it works. The first couple weeks are very hard but then it gets easier. Obviously no napping.

There are many internet articles
https://www.verywell.com/sleep-restrict ... ia-3015232

User avatar
floramaria
Support Team
Support Team
Posts: 1014
Joined: Tue Jul 04, 2017 11:22 am
Location: Northern New Mexico

Re: Disturbed sleep & AD

Postby floramaria » Sat Jul 08, 2017 9:31 am

Thank you for sharing the idea of sleep restrictive therapy,Stavia. In all the things that I have heard and read about improving sleep, I had not heard of that yet, so I really appreciate the suggestion and the link.
Functional Medicine Certified Health Coach
IFM/ Bredesen Training in Reversing Cognitive Decline (March 2017)
Qualified ReCODE Practitioner

User avatar
Julie G
Mod
Mod
Posts: 8680
Joined: Sat Oct 26, 2013 6:36 pm

Re: Disturbed sleep & AD

Postby Julie G » Sat Jul 08, 2017 9:58 am

floramaria, another supp to consider is bacopa monnieri. Like you, I layer them at night: melatonin, ashwagandha, magnesium, progesterone, and now bacopa. It works similar to ashwagandha as an adaptogen. There's also some evidence that it improves cognition. I can't take it when I'm not stressed. It relaxes me too much... even into the next day ;). I'm currently going through a lot of stress and sleeping like a baby with it. I'm also wondering if tinkering with your gut bugs could help. Some of us use SunFiber at night. It's guar gum, a prebiotic fiber that seems to feed the bugs that produce serotonin. My first week using it, my sleep felt more like general anesthesia. That strong sedative effect has worn off, but I suspect it's still doing me some good. It also helps absorb cholesterol in the gut, but doesn't interfere with ketone production. Lastly, definitely look at your hormone levels. Both estrogen and progesterone are known to improve the quality of sleep.

User avatar
floramaria
Support Team
Support Team
Posts: 1014
Joined: Tue Jul 04, 2017 11:22 am
Location: Northern New Mexico

Re: Disturbed sleep & AD

Postby floramaria » Sat Jul 08, 2017 11:26 am

Thanks, Juliegee. I have been taking bacopa monnieri everyday for the last year or so, because of the possible benefits for cognitive function, but had not ever tried it at night . Being too relaxed sounds so appealing , especially after a very bad sleep last night. And sleep that feels like general anesthesia...I am ready to jump on the Sun Fiber Express! Will look into that today. Do you take it right before bed, along with the other supplements?
I know hormones are an area that needs to be assessed and have read about the sleep Inprovements once they are balanced. Will look for hormone thread in the forums.
Functional Medicine Certified Health Coach
IFM/ Bredesen Training in Reversing Cognitive Decline (March 2017)
Qualified ReCODE Practitioner

User avatar
Julie G
Mod
Mod
Posts: 8680
Joined: Sat Oct 26, 2013 6:36 pm

Re: Disturbed sleep & AD

Postby Julie G » Sat Jul 08, 2017 1:45 pm

Yes, I take a scoop of SunFiber with my evening supps. That, combined with my blue blockers, works like a charm. We have a crazy long thread on HRT, but you might get more out of a primer on bHRT as it relates to preventing cognitive decline, shared with us by Ann Hathaway. Did you get to hear her speak in Los Angeles? IMO, it was one of the best talks. She'll be joining us in San Diego next month at our meet-up.


Return to “Prevention and Treatment”

Who is online

Users browsing this forum: No registered users and 23 guests