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MEGATONIN

Back
by popular demand! Formerly a spray, this new chewable tablet will help you
sink into a restful slumber. Don’t miss out on a great chance to
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If you are
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Megatonin®
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Your body’s
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MEGATONIN

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Benefits
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Chewable
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Key
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Melatonin—Your
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supporting your biological clock’s natural wake-sleep
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Supplementing your diet with melatonin supports healthy
sleep and relieves occasional sleeplessness.*
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GABA—Gamma
aminobutyric acid (GABA) is a naturally occurring
neurotransmitter in the brain.
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L-Theanine—This
beneficial phytonutrient is naturally found in green
tea.
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Copyright © 1999 - 2007 Anti-Aging Choices all rights reserved.
Revised:
June 04, 2009.
How to Sleep
Better
GETTING A GOOD NIGHT'S SLEEP
by John R. Lee, M.D.
Look for the
Simplest Solutions First
In sorting through my e-mail, I often
notice some that are sent between midnight and 4 a.m. -- a telltale sign of
a woman going through menopause. Not being able to get a good night’s sleep
is a common problem as we age, but menopausal women in particular tend to be
up at all hours, pacing the house, cleaning the kitchen floor, surfing the
Internet or through endless infomercials on late night TV. I hate to sound
like a broken record, but in many cases it’s simply a matter of estrogen
dominance, a problem easily solved with a little progesterone cream.
One physician told me the story of a
new patient who hadn’t slept for longer than four hours in more than a
decade, since the start of menopause. He gave her some progesterone cream
and she excitedly called him the next morning to report that she had slept
for eight hours. This was a major turning point in her recovery from a long
list of health problems.
You will find details on how to use
progesterone cream
in any of my hormone books.
We highly recommend the
following books by John R. Lee, M. D.
"What Your Doctor May Not
Tell You About Menopause"
"What Your Doctor May Not
Tell You About Premenopause"
"What Your Doctor May Not
Tell You About Breast Cancer"
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If It’s Not
Hormones, What Is It?
On the other hand, there are those of
you -- of both sexes -- who just can’t seem to get a good night’s sleep even
with a little progesterone cream. When I was in medical practice I looked
for the simplest, commonsense causes for insomnia first and that usually
solved the problem.
A frequent cause of insomnia may be
food intolerance. One of my insomnia patients woke up every night about 2
a.m. feeling anxious and wide-awake. Her problem was her habit of eating
chunks of cheese just prior to going to bed. Her cheese of choice happened
to contain high amounts of tyrosine, a precursor for the synthesis of
noradrenalin (a stimulant made by the adrenal gland). After discontinuing
the bedtime cheese, she slept fine.
Another patient had reactive
hypoglycemia. Her habit of eating sweets at bedtime led to a hypoglycemia
episode 90 minutes later that resulted in a surge of adrenaline that kept
her sleepless for several hours. Stopping the sweets and good exercise
during the day helped considerably.
Drugs are Not the Answer to Insomnia and May be the Cause
I also regularly saw patients who had
been prescribed sleeping pills or anti-anxiety drugs by another doctor, and
who felt they had developed an unhealthy dependency on the drugs, or were
woozy during the day, and wanted to get off them.
Unless you’re going through a major
life trauma such as the death of a loved one, drugs are almost never the
answer to insomnia, and then they are only a stopgap measure. They create
more problems than they solve, sometimes with life-threatening consequences.
Many prescription and over-the-counter
drugs can cause insomnia. These include antidepressants, cold and allergy
medications, asthma medications (including the cortisone-like drugs such as
prednisone), painkillers, some of the heart drugs, and thyroid medication.
One elderly patient of mine had been
put on the diuretic Lasix twice a day, and she was up and down all night to
urinate. Reducing the dose and changing the dosage times to avoid taking it
in the evening helped her considerably.
If you’re tossing and turning at night,
visit your pharmacist and ask for the information inserts for any drugs
you’re taking, buy a magnifying glass, and read them. If insomnia is listed
as a possible side effect, talk to your doctor, and don’t accept a sleeping
pill as a solution! Taking the drug at a different time during the day, or
taking a lower dose, will often solve the problem.
Treating a drug side effect with
another drug can start a vicious cycle of drug side effects and interactions
that can land you in the hospital or even kill you.
Other
Commonsense Causes of Insomnia
The causes of our insomnia are usually
sitting right in front of us, in plain view. Here are some of the most
common culprits.
Caffeine is without a doubt the number
one cause of insomnia among Americans, especially those who can’t resist an
afternoon cappuccino.
My cousin drank two six-packs of
Coca-Cola daily, ate pastries all day, and couldn’t sleep. Her doctor had
put her on a bedtime tranquilizer, Dalmane (similar to Valium) that gave her
bad dreams and made her groggy in the morning. She drank more Coca-Cola
during the day to revive from the effects of the Dalmane. Despite my
arguments, she never changed her lifestyle. She developed serious
osteoporosis, had several strokes and died prematurely.
Another woman had a 10-cup coffee
maker. She went through three of these a day -- 30 cups of coffee! She was
anxious all day and couldn’t sleep. She had been to numerous doctors and
apparently none of them had asked about her coffee intake. It took about two
months to get her off of the coffee. After that she was fine.
If you’re drinking any coffee, tea,
caffeinated soft drinks or ingesting any other type of caffeine after noon,
and you have insomnia, this is likely to be the culprit. Most soft drinks
are loaded with caffeine. Try holding off on the caffeine after noon for a
few weeks, and see what happens.
Diet and “energy” pills and supplements
often contain caffeine, ephedra, amino acids and other stimulants that can
keep you awake at night.
Too much alcohol. A glass of wine with
dinner can be relaxing, but too much alcohol will keep you tossing and
turning.
Sedentary lifestyle. Couch potatoes
often find themselves clutching the remote into the wee hours. Exercise is
one of the best sleep remedies I know of. A brisk 20-minute walk, or any
type of enjoyable exercise (preferably outdoors) sometime before 9 p.m. can
be just the ticket. Exercise is also a good remedy for stress-induced
tension, which can leave you lying awake worrying instead of sleeping.
(By the way, if you’re a worrier or
have a lot going on in your life, writing your thoughts and feelings down in
a journal before bed can put things in perspective and help you sleep.)
An enlarged prostate. Older men with
benign prostate hypertrophy or BPH who have to get up many times during the
night can often get relief with a saw palmetto supplement combined with zinc
and selenium (follow directions on the container). If that doesn’t do the
job, try a pea-sized dab of progesterone cream every day. (Using a
progesterone cream that contains 450 to 500 mg of progesterone per ounce. I
believe that most men over the age of 65 can benefit from a little bit of
progesterone cream.
Melatonin is a hormone secreted by the
pineal gland in the brain in response to darkness. Its message to the body
is, “time for sleep.” As we age we produce less and less melatonin, and this
may be a primary cause of the sleep problems so common among older people.
If you’re past middle age and you’ve eliminated the commonsense causes of
your insomnia, you can try taking a melatonin supplement an hour before bed.
You don’t need much melatonin to have an effect -- anywhere from 0.5 to 5 mg
is plenty. If melatonin deficiency is your problem, you may sleep better the
first night you take it. I don’t recommend melatonin supplements for healthy
middle-aged (or younger) people.
This article was originally published
in the John R. Lee, M.D. Medical Letter
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