Integrative methods to improve sleep
The founder of Above + Beyond Cancer, Dr. Richard Deming discusses integrative approaches to sleep on this installment of the Cancer Education Series with guest Dr. Suzanne Bartlett Hackenmiller. Dr. Bartlett Hackenmiller began her education at the University of Northern Iowa, where she earned her undergraduate degree in Biology before pursuing her medical degree at the University of Iowa. She then completed her OB/GYN residency in Pittsburgh. Suzanne’s interest in integrative medicine then led her to complete her integrated medicine degree at the University of Arizona.
Dr. Bartlett Hackenmiller brings to light the prevalence of sleep disorders, sharing that ⅔ of adults worldwide fail to get the recommended eight hours of sleep per night. She discusses that being drowsy during the day or falling asleep within five minutes of lying down can both be indicators of inadequate sleep quality. “If you’re one of those people who hits the pillow and you’re out, that is indicative of either having severe sleep deprivation or possibly even having a sleep disorder.”
Suzanne then discusses the importance of restorative sleep. Without proper sleep, you are more accident prone, see decreases in concentration and performance at work and at school, and have an increased risk of diseases like cancers and cardiovascular disease. Getting enough sleep is shown to aid cancer prevention. A study sited by the Federation of American Societies of Experimental Biology highlights that a single night of getting only four hours of sleep wiped out 70% of the natural killer cells that circulate in the immune system to combat abnormal cells. Other evidence showed individuals sleeping less than six hours per night ares associated with a 40% increased risk of cancer compared to those receiving seven or more hours per night.
Dr. Bartlett Hackenmiller provides some examples of things that can contribute to insomnia.
Gastroesophageal reflux disease (GERD)
Restless leg syndrome
Chronic pain
Caffeine and alcohol
Prescription and OTC drugs
Shift work
Other factors that Dr. Bartlett Hackenmiller refers to as sleep “noise” can also impair one’s ability to achieve a restful night’s sleep. These can be things that are inside the body, i.e. biologically related, psychological things like anxiety, stress, and depression, or even environmental factors like feeling too warm, being uncomfortable, etc.
The two hosts then debunk some commonly accepted remedies to sleep issues. Dr. Bartlett Hackenmiller discusses prescription sleep aids, and how research shows there is no significant difference in the time it takes to fall asleep between sedating sleeping pills and a placebo. Common sleeping pills such as Ambien have also been linked to the development of cancer, with one study showing those who took sleeping pills over the two and a half year period were 30-40% more likely to develop cancer than those who did not.
To mitigate sleep noise and improve sleep, Dr. Bartlett Hackenmiller suggests a personal ritual with pre-sleep practices. These can be things like taking a warm bath, journaling, utilizing self-care practices, or integrating mind-body techniques such as meditation, yoga, and mindfulness practices. Cognitive behavioral therapy can also be beneficial for individuals who struggle to fall asleep. Other treatments for body “noise” include avoiding heavy meals within three hours of bedtime and steering clear of foods that may cause gastroesophageal reflux such as fatty foods, alcohol, caffeine, and peppermint. Avoiding exercise prior to bed will help avoid raises in your body’s core temperature that can impact sleep quality. Ensuring your space is cool, dark, and quiet is also crucial to getting great sleep; setting your thermostat at or below 68 degrees at night and avoiding bright lights (even small lights on things like alarm clocks) will help create an ideal sleep environment.
Finally, Dr. Deming and Dr. Bartlett Hackenmiller suggest that some supplements may be conducive to attaining quality sleep. Magnesium and B vitamins like B6, B12, and folate improve creation of neurotransmitters and can be helpful for sleep. Most Americans, Dr. Bartlett Hackenmiller notes, do not receive a sufficient amount of magnesium in their diet. Magnesium is necessary for muscle relaxation and improved sleep patterns, and can even be beneficial for many mental health conditions. Some other natural supplements that may be efficacious are melatonin, valerian, hops, 5-HTP, L-theanine, and passion flower. These can be obtained through herbal teas, supplements, and some multivitamins. The hosts assert the importance of consulting with a physician before beginning a supplement regimen.
For more details, take a look at this installment of the Cancer Education Series on Above + Beyond Cancer’s YouTube channel. Additional resources for mind-body-spirit programs from Above + Beyond Cancer can be found here.
Blog written by:
Shona Heywood
(she/her/hers)
BS Administrative Management, MBA Marketing
shonaheywood@gmail.com