Dearest: More than 53 million people in America don't get enough sleep and over 30 million people suffer from sleeping disorders like insomnia, restlessness and sleepwalking. My guest tonight, DR. ALEX LUKEMAN, psychologist and certified clinical hypnotherapist, has spent the past twenty years working in the field of dreams, sleep and health. He is the author of several dream and sleep books including "What Your Dreams Can Teach You", "Beyond Blame: Reclaiming the Power You Give to Others", and his newest, "Sleep Well, Sleep Deep: How Sleeping Well Can Change Your Life". All three books are designed to provide practical advice and technique. Dr. Lukeman has over 20 years of experience in personal counseling and group facilitation. He has conducted many seminars, workshops and retreats focused on self-exploration and personal discovery. Dr. Lukeman, welcome to Power Surge. What might account for the epidemic levels of insomnia in our country today? Dr. Alex Lukeman: Hello everyone--thanks for coming. There are lots of reasons and most of them boil down to a few simple areas. When you can identify the area that is causing trouble, you can make adjustments and perhaps fix the problem. Mostly it is a matter of stress, from medical reason, psychological reasons or just plain living. Dearest: Thank you, Dr. Lukeman :) I never knew there were so many different forms of insomnia -- subjective, stress induced, situational, waking too early and chronic insomnia. How do these differ? Dr. Alex Lukeman: Each has the same effect--it ruins your sleep. But each is the result of a different cause. Subjective insomnia is when you think you haven't slept a wink, but in reality you have actually gotten your 7 or 8 hours, according to the researchers. You think you've been up all night, but it's not true. Situational insomnia means that there is something going on-like a war or some external event that prevents sleep. Stress induced is just what it says--something is bugging you so much that it keeps you awake. Waking too early is very common, especially among older folks and can be modified with some intention. Chronic is the worst of all, because it means you never get enough sleep. Also common, unfortunately, with older folks. Dearest: Many women in menopause complain about insomnia. What's the connection between insomnia and hormones? Dr. Alex Lukeman: There is always a correlation between hormones and sleep. Sleep is induced by a hormonal cascade in the brain. Anything that disrupts the normal setup/flow can lead to insomnia. Swervoshor: Hello, Dr. Lukeman. I have "restless legs," and it affects my arms as well. Is there a natural way to address this? Thanks. Dr. Alex Lukeman: Hi--restless legs is also common--about 10% of sleepers have some symptoms. The way it is usually addressed is through medications and possibly treatment for other contributing illness, like kidney failure or diabetes, alcoholism and others. But you don't have to be ill to have it. Mostly it requires a relaxant. Are you under a doctor's care? Swervoshor: No - but my father has it (no other diseases) and is getting medication for it. Dr. Alex Lukeman: Then he needs to ask his doctor about alternatives--can include Kava, for example which is an herbal central nervous system depressant. But he must OK it with his physician. It is very important not to mix treatments. Dearest: Thanks, Dr. Lukeman. CFP Friend, go ahead. CFP Friend: I just wanted to know more about restless legs. I have this problem nightly. Could it just be from over use? Dearest: Also, Dr. Lukeman, can you describe exactly what RLS is? Dr. Alex Lukeman: HI CFP Friend, Nope! RLS is the term describing a sleep disorder which results in the sleeper having to constantly mover his or her legs in order to get relief from a very nasty crawling sensation. Can also occur in arms, etc. Moderate exercise can help, but not deep relaxation or excessive exercise. Its a tough one. It may be genetic, does seem to be related to other illnesses frequently. Dearest: Can it also include cramping in your legs and/or feet? Dr. Alex Lukeman: That sound more like a circulation problem, but it could include that. DosBabe1: Dr. Lukeman, for a couple of years I have been taking over the counter sleep aids about 3 times a week. I have a horrible time sleeping. I don't drink coffee after lunch, I jog every day 4 miles for the past 14 years, 42 years old. Could it be the start of menopause? Happily married for 25 years. I guess my question is how bad are over the counter drugs? I'm thinking about going to the doctor for sleeping pills? What do you suggest taking? Dr. Alex Lukeman: Hi Dos Babe, Well, I don't think OTC drugs are a good idea except as a very temporary stopgap measure. If you have to keep taking them then there is some underlying cause that is ruining your sleep. OTC drugs often rely on antihistamines, like cold medicines and can have side effects. You could try herbal alternatives, which are discussed thoroughly in my book. And yes, it could be the start of menopause, or it might just be you are a little over stressed. What do you think? Dearest: And Dos Babe, sleep problems can become severe during menopause. I hear women complain about it all the time (yours truly included). Dr. Lukeman's book, "Sleep Well, Sleep Deep" includes wonderful information about and remedies for sleep problems. Dr. Alex Lukeman: Dos Babe, you could talk to your doctor but be wary of sleeping pills-- they are addictive. MBThera: My husband has been diagnosed with sleep apnea and has taken prescription drugs which haven't helped. Would hypnotherapy help and do you have any suggestions in your books? Dr. Alex Lukeman: Hello, MBThera--yhat's a good question. Hypnotherapy might help, but usually there is a physical reason that needs attention. For example, a good solution uses a device called a CPAP for continuous air pressure machine. Apnea can be a serious disorder. Drugs might not be the answer--sometimes surgery, called somnoplasty sometimes just losing 5 or 10 pounds can do it. It depends on the cause. My book does have many practical and useful suggestions and information. MrsMeister: Why is it that many peri menopausal women, myself included, wake up every night at the exact same time (3:08-3:15) and then it takes me two hours to fall back asleep?? thanks! Dr. Alex Lukeman: Hi--another good one! Well, the biological rhythms are at their lowest stage of your life the hormonal changes taking place will disrupt the well-0established rhythms of the past. It's a difficult and necessary adjustment. You can try using herbal supplements, but it will be trial and error. Part of the problem, again, will be stress and thinking there is nothing to be done or feeling frustrated about it. RBL1999: What natural sleep aids do you recommend? Dr. Alex Lukeman: Hi RBL, there are several--I always advise consulting your physician especially if you are taking any other medications. Having said that, the best is 5-HTP. Also St. John's wort might help, also melatonin. But melatonin is over rated, I think. It works for some but not others. 5-HTP increases serotonin production, and serotonin is critical for sleep. Never take it with SSRI's, anti-depressants. Kava is a natural tranquilizer with no side effects that I know of. There are more in depth ideas in my book. PS--5-HTP should be taken in doses of no more than 1mg per 10 pounds of body weight. PianoMary: I got this question from someone in my email...she has been diagnosed with MS (multiple sclerosis) and unfortunately her world has turned upside down. She is taking Xanax at night because she can't sleep. The doctor wants her to get off slowly but why should she? She know he says its addictive but she needs her sleep. Any ideas for her? Dr. Alex Lukeman: Oh Boy! That's a hard one. Thinking...She could try deep relaxation techniques, such as meditation and visualization, or self-hypnosis. She can use herbal supplements, like Kava and chamomile or valerian to help. But she must be careful about taking herbs with other drugs, and certainly needs caution when she has MS and is taking other drugs to help. I love herbal approaches, but herbs are also powerful drugs and must be respected as such. Does that help? PianoMary: Yes, thanks - I'll tell her :) Dearest: Years ago, I used L-Tryptophan as a relaxant and sleep aid. It was removed from the market about 10-15 years ago. Is it available by prescription today and what are your thoughts on Tryptophan? Dr. Alex Lukeman: There are several self-help techniques given in detail in the book. L-Tryptophan was taken off the market by the FDA because of some severe incidents. A bad batch of the supplement was manufactured by Showa in Japan and included in many other companies' preparations. People died. It's still available on prescription. But why bother? You can use 5-HTP which comes next in the sleep cascade and which is much more powerful than L-Tryptophan. Hence the small doses. L-Tryptophan may be found in milk and other dairy products and turkey and other poultry. So now you know why everyone falls asleep after Thanksgiving dinner. Dearest: I found it also interesting that only months after L-Tryptophan was removed. Prozac hit the market. What does the "T" stand for in 5-HTP? Dr. Alex Lukeman: Tryptophan. 5-Hydroxy Tryptophan Dearest: Thanks :) CFP Friend: I tried 5-HTP and all I did was yawn all day. It didn't help me sleep at night. Wrong dosage? Dr. Alex Lukeman: Hi CFP friend, probably too high a dosage--they usually recommend 50mg or more, but that's way too much. Also, it's trial and error. For some it works, for others not. LORACURA: On the subject of nightmares, sleep walking etc. Do you feel that it is hereditary or is it more due to personality? Dr. Alex Lukeman: Sleep walking can be a serious disorder, although normal in children. It is probably genetic, so yes, it's probably hereditary. No one is really sure yet. Nightmares are not hereditary. We have plenty of things happen in our lives that are more than enough to give us the raw material for nightmares. Nightmares signal the psyche's need to get a message across to our waking mind. BHpurple: What differences do you think there are between women and men, when it comes to sleep and sleep problems? Dr. Alex Lukeman: BHpurple, I'd better be careful answering that one! There is the physiological difference, of course, for example men don't apparently have the same kind of physical responses at the "change of life" as women do, although there seems to be some research suggesting there are comparable shifts in the men. That could clearly affect sleep. Aside form that, there really isn't a lot of difference. Apnea is more common in men by a factor of ten. But everyone has sleep problems sometimes and it does not seem to me to be mostly gender related. ARC23: Is St. John's a MAO? (conflicting information on that) and can one buy 5-htp without a prescription? Thanks Dr. Alex Lukeman: Hi ARC23, Yes there is conflicting info. No, I don't think it is. 5-HTP is available without prescription. at health food stores, etc. St. John's Wort seems to act in the same way as the SSRI's and keeps Serotonin from being re-absorbed by the system. It shouldn't be used with any drug at all that is designed to treat depression. Same for 5-HTP. Dearest: Apros pos of this, in your book you talk about a "serotonin" pill and mention something called the "blood brain barrier".. what is that? Dr. Alex Lukeman: The blood brain barrier prevents certain substances from being absorbed from the bloodstream into the brain. That is for our protection. Serotonin is one of those substances and must be produced naturally. It cannot be introduced from the outside. Serotonin is an essential neurotransmitter, crucial in the sleep sequence and for normal brain chemistry and functioning. Dearest: Thank you for that answer. I found that very interesting when I read the book. Hawkie71: This may have been asked already, I'm late getting here, but are you classified as having a sleep disorder if you fall asleep then sleep soundly until you awaken then next morning...Sometimes this is a bit scary because I don't even wake up with certain sounds that my husband hears? Dearest: <sounds pretty healthy to me> I'd kill to sleep like that. Dr. Alex Lukeman: Hi Hawkie71, No, that's not necessarily a sleep disorder, but it does say something--are you particularly stressed out in your life Or are you taking any meds? Hawkie71: No Meds, Just going through the meno symptoms occasionally and doing some care giving for Mom. I was on Premarin and Provera but now off Dr. Alex Lukeman: There is a part of our brain designed to keep monitoring sounds even when asleep. Perhaps that has something to do with it. There are many side effects from things that are undefined. I wouldn't worry about it--your husband's hearing may just be better than yours. Like my wife Gayle--she always hears all kinds of things I don't! :) Swervoshor: I think I have mild sleep apnea - but mostly I can ignore it. How harmful is it? At what point should one consult a doctor? Thanks Dr. Alex Lukeman: Hello Swervoshor, What does mild mean? You might have more than you think. Apnea means without breath because we stop breathing for seconds at a time. That puts a lot of physical stress on the system and can be dangerous to your health. Swervoshor: I can feel a flap closing in my throat at times, and I wake up with my heart pounding, I snore. Dr. Alex Lukeman: Severe apnea would be accompanied by gasping, loud snoring, literally sitting up or lifting up in bed and other disturbing things. Mild apnea may mean you are very tired or there can be a physical cause. If in doubt see your doctor, but make sure he/she has knowledge of sleep disorders. Not all do. Dearest: BHPurple, go ahead, please. Please keep your questions brief. We're running short on time. Thank you :) BHpurple: Last year at this time I read that the FDA was investigating 5HTP for contaminants? Do you know what happened? Mayo clinic reported problems with 5HTP specifically Dr. Alex Lukeman: Hi Purple, no but they are very concerned about anything related to Tryptophan because of the prior incident. They are looking at the wrong thing here. But it's true that contaminants could be very serious. It affects the blood, has severe flu-like symptom and in the Tryptophan batch from Japan it killed. That was because they tried to speed up production by using genetically altered bacteria to produce the product. Dr. Alex Lukeman: Check with the Mayo clinic on line. ARC23: If one takes St. Johns is it ok to ever have a glass of wine, smoked food, pickled food, or "aged" cheese. If not, what cheeses should be avoided? Thanks Dr. Alex Lukeman: Hi Arc, Yes of course, it's fine to do that. St. John's Wort is very well documented and tested in Europe and earlier fears that were reported seem completely unfounded. Remember, in the US we are far behind the Europeans in testing and evaluating and then using herbs appropriately. Aged cheese should not be a problem. Dearest: I've wondered why so many natural remedies have been available so long in Europe and we're just catching on. Is there an equivalent to the FDA in Europe? Dr. Alex Lukeman: Yes, but it varies from country to country and I don't know if there is an over-caring regulatory body. Probably will be with the EEU. PianoMary: Is there anything we can do to help promote better dreams or none at all? I don't like some of the ones I have. Dr. Alex Lukeman: Hi Mary, Yes--you could check out one of my other books called What Your Dreams Can Teach You--it has a LOT of information. You can learn to remember and work with dreams for good results and interesting information you can't get any other way. Dearest: And "Sleep Well, Sleep Deep" has LOTS of information, too. Excellent book! PianoMary: Thanks (I don't necessarily want to remember them though!) Dr. Alex Lukeman: :) LORACURA: I never remember my dreams..(probably from years of nightmares) Can I learn to remember them? and is it important? Dr. Alex Lukeman: Hi Lora, You certainly can. Try suggesting to yourself each night that you will remember, and then say it out loud to yourself as well, pressing your hands into your chest as you lie in bed. Prepare to remember by having something there to record any dreams you might have. There are lots of techniques. It can be very important to remember, especially if it's a health issue or if there is some problem that needs solving. Dearest: Dr. Lukeman, you're also a certified hypnotherapist (in case you didn't know) :) Can you give us a quick example of how we might practice self-hypnosis to fall or stay asleep? Dr. Alex Lukeman: Oh Boy. Dearest: <~~~ likes the challenging questions Dr. Alex Lukeman: The main thing is to be calm when you prepare to sleep. Dearest: Being calm and in menopause is an oxymoron :( Dr. Alex Lukeman: I can’t give too much quickly. Self-hypnosis is easy to learn and do :) but it can be done--takes a few days or a few weeks. I usually teach it in three increments a week apart. The technique is in the book.. Dearest: Do any of your books have info on self-hypnosis? Dr. Alex Lukeman: Yes, the Sleep Well Sleep Deep book has an entire chapter on hypnosis and self-hypnosis. Dearest: Dr. Alex, thank you for a stimulating and informative chat about sleep problems and how to treat them. I highly recommend Dr. Alex's books, especially his newest one, "Sleep Well, Sleep Deep: How Sleeping Well Can Change Your Life". (M. Evans, 1999) I will include Dr. Lukeman's Web site in the transcript on the Power Surge Web site. Dr. Alex Lukeman: Thanks everyone, this has been a lot of fun. Disclaimer: Every guest in Power Surge is a highly respected professional whose opinions are his/her own. An appearance in Power Surge does not constitute an endorsement of a guest's views. None of these transcripts may be reprinted or reproduced without the express permission of Power Surge™ and the respective guest. Read other transcripts by returning to the Library. Dearest aka Alice Stamm Power Surge Founder, Facilitator, Host Copyright©1994- by Power Surge. All Rights Reserved.