Ideomotion: Muscle activity that can keep us awake!

Hi,

Nic Lucas here – invited by Elizabeth to contribute to this great blog of hers. And I wanted to share something that many of you may not have heard about. But first, who the heck am I and why has Elizabeth let me loose on her site!

I first trained in biomedical science and then clinical science. I then completed a masters degree in health science – then a masters degree in pain medicine – then a grad dip in clinical epidemiology – and now I’m 2/3rds through a PhD looking at the reliability and accuracy of diagnostic tests. I’m also an osteopath and so work with people who present primarily with physical pain – many of whom also suffer with either anxiety, depression, insomnia – or all three.

I’m also a recovered anxiety-disorder sufferer and have published on this topic. I kicked that anxiety habit about 7 years ago.

Anyway – what is ideomotion and why is it useful for you to know about?

Ideomotion was first described about 100+ year ago by William James and it is movement that is associated with a ‘dominant idea’. It is not movement that is highly conscious – like threading a needle (or making sure you don’t go out of the lines in your colouring in book!). And it’s not reflexive – like blinking if something small (like a bird!) lands in your eye – or the knee jerk reflex when someone like me taps your knee to assess nerve function.

Ideomotion is most of the movement that we perform in between these other two types of movement. Think of the stretch you do without really knowing you’re stretching. Think of the hand movements some people make when they’re talking – but who aren’t consciously moving their hands. Think of how you shift your weight from one leg to the other. Think of all the movements that you do all day long that you don’t even know you’re doing.

That’s ideomotion.

Now the movements I’ve mentioned above are mostly beneficial. But we also perform movements that serve a purpose but may have unwanted side-effects. Think of the person who can’t keep their nails out of the mouth, chewing the nail down to the nail bed. Think of the person who grinds their teeth or even just clenches their jaw. These movements are in response to ‘a dominant idea’ and they serve a purpose – but their continued activity can result in unwanted side-effects. Maybe they get jaw pain and headaches from clenching. Maybe they go out on a date and their bleeding fingernails scare of a potential partner!

The fantastic thing about ideomotor movements is how ‘unconsious’ they are – and you’d be hard pressed trying to stop these movements. In fact, you’d have to concentrate so hard to stop them that you’d probably start doing some other unconsious movement instead.

Ideomotor movements are a classic example of how much we are not in conscious control of our bodies. It’s more like we’re going along for the ride.

Now, what’s this got to do with sleeping – and sleeping difficulties in particular? For some people – having trouble getting off to sleep may well be due to ideomotor activity – that is, active muscle contraction whilst they’re lying down but that they’re not aware of. It may be teeth clenching – that’s common. But the example I wanted to give is one that comes up quite often in my practice as an osteopath.

I can’t provide any data on this – it’s just a personal observation – but here it is anyway. Years ago I noticed that when some people were lying on their back on the treatment table, they were slightly holding their head off the pillow, and I’d have to say to them, “just let your head relax into the pillow”. They would always comment, “I thought I was relaxed”. So, that was ideomotion at work…

I then began to suggest to people who found it difficult to go to sleep, “If you’re lying there and you can’t get off to sleep, check to see if you’re slightly holding your head off the pillow. Your head will be touching the pillow, but just check and see if, when you relax, your head sinks further down into the pillow”.

Such a simple thing really – but I have had numerous patients over the years who come back and exclaim that that’s exactly what they were doing – and hadn’t noticed it. And after they consciously let their head sink into the pillow, they’d then go off to sleep.

Is it any wonder they were finding it hard to go to sleep? Have you held a head lately – they’re heavy. And holding it up off the pillow – even if it’s just slightly – places strain across the neck, squashes the neck joints, fatigues the muscles – and probably stresses the person out and they don’t know why.

How many people fall into this category? I have no idea. But, it’s worth the mention all the same.

So, here’s the take home message. Next time you’re lying in bed and you’re finding it hard to get off to sleep – ask yourself if you’re contracting any muscles without really knowing about it. Check to see if you can relax your head, limbs, trunk, pelvis. If you do relax and you do feel that particular part of your body sink further into the bed or pillow – then you’ll know that you were lying there trying to get to sleep and trying to defy gravity with some levitation at the same time.

And then stop doing it and see if it helps. And if it does help, or if any of this rings true for you – please leave a comment on this post and let me know. I’d be very interested to find out your story.

Sleeping difficulties are a real pain – literally. Your pain threshold is reduced if you haven’t been having good quality sleep. Then you get grumpy etc etc. So, it’s important that you get good sleep so that you can successfully play your unique and important role in the lives of your family, friends and society.

I will enjoy reading your reply to this post,

All the best,

Nic

And a PS from Elizabeth

Nic Lucas will be featured as both an expert and case study in our upcoming “Sleep with the Experts” webinar series. 

Nic effectively learned how to manage his anxiety without drugs – and I’m sure there are more than a few people who are reading this who would like to know exactly how. 

I’m sure you will enjoy the way he mixes his soaring intelligence with his creativity and easy style.  Don’t miss this webinar.  We are honoured to have the opportunity to feature his work on “Sleep With the Experts”.

Not only that, but he has also written a book on the topic.  You can find out more about Nic by visiting http://www.niclucas.com and his anxiety website http://www.fromanxioustohappy.com.

Finally, if you haven’t opted in to leave your name and email address with us, please do so, because without those details you probably won’t hear about the dates, times and featureed experts in the Sleep with the Experts webinar series starting soon.

Sweet dreams

Elizabeth

Combination Depression and Sleep Apnea?

For over two decades clinical studies have been conducted which suggest a relationship between depression and OSA (obstructive sleep apnea).

But before you get more depressed .. (!) .. the number of people with both (including a major depressive disorder) seems to be pretty low, I would say, very low - if you rely on some statistics… 

Here is some information from Stanford University …

http://ukpmc.ac.uk/articlerender.cgi?artid=404521

Here it quotes the numbers of 800 people out of 100,000 (0.8% – or less than 1%) who have both a breathing related sleep disorder and a major depressive disorder.

What might be interesting to some readers, is that of the people presenting with one or other of these 2 disorders – 20% of them will actually have both the disorders – which IS actually significant.

Maurice M Ohayon at Stanford University has written many papers on such topics – for the enthusiasts…

But just to find people to chat with, receive comfort from, and learn you might ‘enjoy’ this forum for people who have sleep apnea:  http://www.sleepguide.com/

And here’s a page from that site specifically commenting on depression and sleep apnea:  http://www.sleepguide.com/forum/topics/is-it-common-for-people-with

There is a lot of information available on the internet about sleep apnea, thankfully.

For help with depression visit our page http://www.sleeplessnomore.com/catalog/depression.html

And also see my recent post Omega 3 for Depression and ADHD.

Regards

Elizabeth

Omega 3 for Depression and ADHD

Omega 3 for Depression and ADHD

There are a number of studies that link Omega 3 to improvements with both depression and ADHD (Attention Deficit Hyperactivity Disorder).

But not any old Omega 3 ! … it’s all about the EPA:DHA or EPA/DHA ratios.  They need to be high – which is NOT what we normally find in the average Omega 3’s for sale.

Depression

Dr Andrew Stoll at Harvard University has worked with the relationship between high ratio Omega 3 and depression and his work is documented in his book The Omega 3 Connection, which I recommend to all depression sufferers.

The Omega 3 that Stoll worked with has a 7:1 EPA/DHA ratio  – which is a very uncommon percentage or ratio.  e.g. this high percentage is not available in Australia at this point.

The highest ratio I can find in Australia is the brand “eye q” which has a ratio of 3:1.  I personally take this supplement every day – just for general wellbeing.  If I were depressed I would take more capsules each day.  I think this is definitely worth investigating.

You can also find more information at http://www.sleeplessnomore.com/catalog/depression.html

ADHD

Co-incidentally, that same ‘eye q’ brand of Omega 3 was the subject of study done by Dr Natalie Sinn at the University of South Australia which showed notable improvement in up to 50% of children suffering from ADHD over a 30 week period using high EPA fish oil.  More study is being done in this area.  (So note, it doesn’t look like a quick fix, but a lifestyle change.)

A reference to this work is found at:

http://www.unisa.edu.au/news/2007/200607.asp

and on the page http://www.sleeplessnomore.com/catalog/hyperactivity.html

And here’s Dr Natalie Sinn in her TV interview, if you like video http://today.ninemsn.com.au/article.aspx?id=815305

How do you Calculate the EPA/DHA Ratio?  … if maths isn’t your game?

Before purchasing Omega 3 have a look at the label on the pack (we’re doing more of that now aren’t we?).

The label will show a mg content for both EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid).  You divide the EPA mg number by the DHA mg number to find the ratio.  The normal ratio is 1.5:1  (or one and a half to one) like 300 mg and 200 mg – even in “high potency” Omega 3.   What you are looking for is 3:1 up to 7:1.  In some countries products are avalable in 5:1 and 7:1 – but not Australia, yet.  

If you do find availablility information email me and I’ll post it up here.

On the eye q brand the numbers are:  EPA 92 mg, DHA 28mg – divide EPA by DHA = 92/28 = 3.28 – actually slightly higher than 3:1 – even better! 

Don’t get put off by 1200 mg… or any bigger numbers on the side… do the calculation if you want to know whether it will make this difference… and just vary the number of capsules you take of it to get a good intake.

So what are the other good brands available around the world? One is OmegaBrite Omega-3, and you can get “OmegaBrite for Kidz” too.  This is the brand used by Dr Andrew Stoll in his studies.  Available in New Zealand (and other countries too I expect, not in Australia).

Nutra Sea is a high potency Omega 3 with EPA:DHA ratio of 3:1 which is also good. (Not available to my knowledge in Australia, certainly available in Canada, from Ascenta.)

Worth investigating is Mind 1st PuraEPA which is 90% EPA, and no DHA.  Available in the UK, maybe other countries too (not Australia).  DHA free, with virgin evening primrose oil and Vitamin E.

The top EPA:DHA’s in the world when I did an extensive study were (these figures are a few years old):

Mind 1st Pura EPA.  90% EPA, no DHA

Omega Brite 6.81:1

eye q brand 3.28:1

Nutra Sea by Ascenta 3:1

Hope this helps

Elizabeth

Secret Women’s Business? Menopause

Hi Girls ….

I’m reading a brilliant book at the moment on menopause, and highly recommend you grab a copy for yourself.

The author Dr Christiane Northrup is an authority in the field of women’s health and wellness.  A board-certified OB/GYN physician and was also an assistant clinical professor of OB/GYN at Maine Medical Center for over 20 years.

Dr Northrup has authored a number of New York Times best-sellers – it is The Wisdom of Menopause that I’m recommending to you today.

I heard her being interviewed on Healthy Wealthy ‘n Wise some time ago, and the interview blew me away.   She combines her knowledge with a wicked sense of humour, and an enthusiastic call to action to all women to re-think and possibly re-shape every aspect of their lives during this exciting time.  Her work has been featured on the Oprah Winfrey show, the Today Show, NBC News, Good Morning America, etc.

Menopause – not the beginning of the end – the beginning of the beginning for women and their powerful contribution – beyond making babies, ironing and folding towels!

(I’m not taking it away from our creativity in nurturing families, bringing up fantastic kids and all of that… but there comes a time when we can express ourselves differently…. and menopause is the gate that opens for us to do that.)

There’s so much information in this book I want to write a paper on it as a summary, but I could never it justice… better to hear it from the horse’s mouth.  (Which reminds me of one of her jokes about a recommended hormone treatment ‘if hay is your preferred diet… )

Chapter 10 is dedicated solely to Nurturing your Brain:  Sleep, Depression and Memory.

There’s information on natural sleep aids, cooling your hot flushes, prescribed sleep medications, depression, tips for better sleep, supplements to combat depression, strategies for menopause, vitamins and other nutrients, etc etc – it’s a bible!

And then there’s her information on everything else menopause and women’s health…  high-calcium foods, foods and supplements to support the change, etc etc. And ‘living with heart, passion and joy’, ‘coming home to yourself’, ’standing tall for life’, ‘creating pelvic health and power’, hormone replacement …

Oh, and by the way us Aussis call them “hot flushes”, the Americans call them “hot flashes” – a different meaning for flashing over here.  Or maybe we’re missing out on something?

The Wisdom of Menopause: Creating Physical and Emotional Health and Healing During the Change, 2nd Edition

WARNING: This is not a book for women looking for excuses!  It’s the wake up call that is menopause.

Go girls!

Elizabeth

Sleeping Pills – Benefits and their Perception

OK, so here’s a great article published by the New York Times October 23, 2007 – a must read if you’re taking sleeping pills.

http://www.nytimes.com/2007/10/23/health/23drug.html

This article states that studies have shown that,

• viewed as a group, sleeping pills will reduce the time it takes to fall asleep by 12.8 minutes compared with a fake pill, and that
• Total sleep time will increase by on average 11.4 minutes!

So why do people feel so good about taking them?

Could it be that they’re perceived to have better results than they actually do have?

Well… most sleeping pills work on the same brain receptors as drugs to treat anxiety, so you might just FEEL better about not sleeping…

And …  then there’s anterograde amnesia – trouble forming memories while under the influence of some sleep medications – you might just forget you had trouble sleeping.

Yep, if you find that scary too…  I’d read the full report – you might like to research it a little more?

And there’s more…

http://www.nytimes.com/2007/10/23/health/23drug.html

Good night

Elizabeth

“Cooks Hookup” in bed or sitting down…

Here’s great solution on if you’re overcharged and your mind is racing when you want to actually fall asleep.

And it is SO EASY!

Try this either sitting down, or in bed to balance yourself, and calm yourself down…

http://www.feelingfree.net/batteryproblems/overcharge.htm

It is a methodology based in kinesiology invented by Dr Cook, and the information was given to me by Andrew Verity, founder of Neuro-training.

Don’t tell me we don’t give you some kinky things to try in bed!

And while we’re on the topic of kinesiology and energy balancing you might also like these tips for energy depletion & polarity reversal:

http://www.creativekinesiology.com/energeticselfcare.htm

Elizabeth

Cancer Payout for Danish Night Shift Workers

The Danish Government has commenced paying compensation to women who have developed breast cancer after years of working night shift.

There appears to be mounting evidence that shift work could suppress the production of melatonin in the body.  (Melatonin is believed to have some beneficial effects in preventing the onset of cancer.)

Read this article from BBC News, Scotland:

http://news.bbc.co.uk/1/hi/scotland/7945145.stm

One of the reports published in the journal of the National Cancer Institute showed a 36% greater risk of breast cancer for women who had worked night shifts for more than 30 years, compared with women who had never worked nights.

There’s also mention of cardio vascular disease and gastro-intestinal disadvantages…  which is old news… but also low birth-weight in babies and longer pregnancies for women.

I don’t mean to add to your anxiety levels….  but it might convince you to actually start taking some action on trying the natural remedies we suggest.

Kindest regards

Elizabeth

Dead Tired – SBS 2 part Documentary – May 27 & June 3, 2009

Breaking news I found on the Insight website is that the Danish Government recently compensated 39 nurses and flight attendants who developed breast cancer after careers of working night shifts.

“They are currently the only government in the world who have formally recognised a link between working night shift and the onset of cancer.”  http://news.sbs.com.au/insight/episode/index/id/63

As if the evidence around cardiovascular disease, diabetes, obesity, depression, anxiety, accidents, male sexual dysfunction, memory impairment, stroke, morning headaches, excessive night urination, etc etc wasn’t enough!

Insomnia, now the world’s most common medical disorder – will be the subject of a two-part documentary on SBS Dead Tired.

Episode 1 – Wednesday May 27 @ 8.30 pm – Awake is the New Sleep – how sleep deprivation causes sickness and death in today’s society.

Episode 2 – Wednesday June 3 @ 8.30 pm – Planet Insomnia – The causes, consequences and cures for insomnia.

Don’t miss either of these shows …your life might be dependent on it.

Elizabeth

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