Notable Studies
"Insomnia in the Elderly: A Review"- Journal of Clinical Sleep Medicine (2018)
"Behavioral and cognitive behavioral therapies offer very effective longer duration treatment and are recommended as first-line treatment options for insomnia compared to hypnotic medications in older adults. "
"Long-term use of benzodiazepines in chronic insomnia: a European perspective"- Frontiers in Psychiatry (2023)
"In patients who have been using [Benzodiazepines] for longer than recommended, stopping or reducing the use of [Benzodiazepines] may be difficult due to the withdrawal symptoms. However, long-term use of high doses of [Benzodiazepines] (e.g., in individuals where the dosage was increased over time due to tolerance developing) induces a severe disruption of sleep microstructure, so any initial efficacy in improving symptoms diminishes over time. Patients with symptoms of [Benzodiazepine] dependence and addictions are not coming forward to [Health Care Providers] and clinics, so it is challenging for doctors to recognize these patients. "
"Hypnosis Intervention Effects on Sleep Outcomes: A Systematic Review" - Journal of Clinical Sleep Medicine (2018)
"Hypnosis for sleep problems is a promising treatment that merits further investigation. Available evidence suggests low incidence of adverse events. "
"Benzodiazepines and Sleep Architecture: A Systematic Review" - CNS & Neurological Disorders - Drug Targets (2023)
"Findings on [Benzodiazepines] effects on sleep architecture confirm an increase in stage 2 of NREM sleep and a decrease in time of stages 3 and 4 of NREM sleep with a reduction in time of REM sleep during the nocturnal sleep... Variations in NREM and REM sleep may lead to deficits in concentration and working memory and weight gain."
"The effect of acceptance and commitment therapy on insomnia and sleep quality: A systematic review" -BMC Neurology (2020)
"The results of this study indicate that ACT has a significant effect on primary and comorbid insomnia and sleep quality, and therefore, it can be used as an appropriate treatment method to control and improve insomnia."
"Breathing retraining in sleep apnoea: a review of approaches and potential mechanisms" -Sleep Breathing Physiology and Disorders (2020)
Breathing retraining and regular practice of breath control activities such as singing and playing wind instruments are potentially helpful for sleep apnoea, particularly for individuals with minimal anatomical deficit and daytime breathing dysfunction.
"Obstructive sleep apnea: focus on myofunctional therapy" -Nature and Science of Sleep (2018)
The present review showed that [Orofacial Myofunctional Therapy] is effective for the treatment of adults in reducing the severity of OSA and snoring, and improving the quality of life.
"Gut microbiome diversity is associated with sleep physiology in humans" - PLoS ONE (2019)
"We found that microbiome diversity (richness, Shannon diversity, and inverse Simpson diversity) was positively correlated with sleep efficiency, and total sleep time, and was negatively correlated with the sleep fragmentation (WASO). In other words, our results suggest that diversity of the gut microbiome promotes healthier sleep."
"Integrative and lifestyle medicine strategies should include Earthing (grounding): Review of research evidence and clinical observations" - Explore (2019)
"Some 20 studies to date have reported intriguing evidence of wide and significant physiological improvements when the body is grounded vs. non-grounded. "
Meaningful Articles
https://www.rupahealth.com/post/the-science-of-sleep-functional-medicine-for-restorative-sleep
"A functional medicine approach recognizes and addresses the connections between sleep, health, and disease and the multi-directional communication between the nervous system, gastrointestinal tract, and immune system. hormones, nutrients, and neurotransmitters that facilitate these interactions. In this way, embracing functional medicine for sleep health provides a comprehensive, personalized approach to improving sleep, overall health, and well-being. "
"Maintaining a healthy circadian rhythm is an important component of supporting hormone health, as circadian rhythms have far-reaching impacts on levels of cortisol, melatonin, insulin, estrogen, leptin, and other hormones."