HEALTH & WELLNESS The cure for“ InZOMBnia”
DR. MICHAEL DOBLIN
InZOMBnia: Mindlessly doing daily routines due to insomnia or the inability to fall asleep.
The major universal and interrelated components of this condition are hormonal imbalance and obstructive sleep apnea( the interruption of breathing while sleeping). As men age, they go through andropause, or male menopause, which can contribute to sleep apnea.
Improvement in testosterone levels and improvement in the symptoms of sleep apnea will concurrently relieve both problems. Insomnia in men resulting from low testosterone and sleep apnea can lead to fatigue, reduced insulin sensitivity, decreased growth hormone levels and increased cortisol levels. An excess of cortisol, the stress hormone, will further reduce testosterone production, leading to adrenal fatigue, total-body fatigue and insomnia.
Some other causes of insomnia are stress, anxiety, depression, stimulants( such as coffee and energy drinks), certain medications, allergies, nocturia( frequent urination at night) and chronic pain. Medications prescribed to treat some of these symptoms have serious side effects and are not recommended to treat insomnia. Some natural remedies are melatonin, magnesium, theanine, valerian root, passionflower, chamomile and nonalcoholic beers containing hops.
Alleviating insomnia often lies in treating sleep apnea so that you can get oxygenated while sleeping and not be disrupted by choking or gasping for air. Sleep apnea treatment is the most direct and obvious route in helping people with insomnia, but it is a good idea to get an individualized nutrition plan and have your hormone levels tested as well. Optimal levels of testosterone, proper nutrition and exercise can help regulate body functions and sleep patterns that have been thrown off by obstructive sleep apnea. A regulated pattern of sleep, nutrition and lifestyle also can increase the quality and longevity of your life.
Firefighters, police officers, first responders and others who don’ t have regular sleep schedules are more affected by insomnia than the general population because their circadian rhythms are thrown off. The circadian rhythm is our physiological process that occurs in a 24-hour period. It is our internal clock, and it is affected by our exposure to sunlight and temperature. To prevent insomnia due to disruptions in the circadian rhythm, such as shift work, you need to do your best to stick to a routine sleep cycle and exercise regularly. Some tips for falling asleep: Keep the room nice and cool, make it as dark as possible and remove distractions such as TV and music. Your bedroom should be for two things: sex and getting a good night’ s rest.
Some other things to keep in mind:
• You cannot“ make up for lost sleep,” because the additional sleep upsets your circadian rhythm and makes it harder to get a restful and refreshing sleep.
• Chronic insomnia, which lasts for more than three weeks, doesn’ t cure itself.
• Almost three-quarters of American adults have some type of insomnia.
76 NEW JERSEY COPS ■ APRIL 2017