Episode Summary:
In this episode, we explore why quality sleep is critical—especially for individuals with Down syndrome. From cognitive and immune health to mood and physical growth, sleep influences nearly every system in the body. Yet sleep challenges like obstructive sleep apnea, hormonal imbalances, and low muscle tone are common in this community.

Using a functional medicine lens, we identify root causes of poor sleep and share practical, personalized strategies for restoring restful nights.

What You’ll Learn:

🧠 Why Sleep Matters

• Role of REM and non-REM sleep in brain health, growth, and emotional regulation
• Common sleep disruptors: apnea, airway issues, melatonin imbalance

🔬 Health Impacts of Poor Sleep

• Cognitive decline, immune suppression, blood sugar imbalance, heart health
• Expert insight from Why We Sleep by Dr. Matthew Walker

🩺 Functional Solutions

• Lab testing, nutrient support, gut health, and behavior changes
• Why long-term melatonin use may be counterproductive

🏠 Sleep Tips for Families

• Consistent routines, screen limits, light exposure, and sleep hygiene basics

💡 Real-Life Case

• How stabilizing blood sugar helped one family improve sleep quality

Key Takeaway:
Sleep is a cornerstone of health. Small, consistent steps—guided by a root-cause approach—can make a big difference.

Sources:

• Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner, 2017.
• Santos, R. A., et al. “Sleep Disorders in Down Syndrome: A Systematic Review.” Arquivos de Neuro-Psiquiatria, vol. 80, no. 4, 2022, pp. 424–443. https://doi.org/10.1590/0004-282x-anp-2021-0242.
• Esbensen, A. J. “Sleep Problems and Associated Comorbidities among Adults with Down Syndrome.” Journal of Intellectual Disability Research, vol. 60, no. 1, 2015, pp. 68–79. https://doi.org/10.1111/jir.12236.
• Hoffmire, C. A., et al. “High Prevalence of Sleep Disorders and Associated Comorbidities in a Community Sample of Children with Down Syndrome.” Journal of Clinical Sleep Medicine, vol. 10, no. 4, 2014, pp. 411–419. https://doi.org/10.5664/jcsm.3618.
• Ridore, S., et al. “Obstructive Sleep Apnea in Individuals with Down Syndrome: A Meta-Analytic Literature Review.” Journal of Sleep and Sleep Disorder Research, vol. 1, no. 2, 2017, pp. 1–15. https://doi.org/10.14302/issn.2574-4518.jsdr-17-1754.
• Hanna, N., et al. “Predictors of Sleep Disordered Breathing in Children with Down Syndrome: A Systematic Review and Meta-Analysis.” European Respiratory Review, vol. 31, no. 164, 2022, article 220026. https://doi.org/10.1183/16000617.0026-2022.
• Giménez, S., et al. “Prevalence of Sleep Disorders in Adults With Down Syndrome: A Comparative Study of Self-Reported, Actigraphic, and Polysomnographic Findings.” Journal of Clinical Sleep Medicine, vol. 14, no. 10, 2018, pp. 1725–1733. https://doi.org/10.5664/jcsm.7382.
• Hill, E. A., et al. “A Prospective, Randomised, Controlled Trial of CPAP in Adults with Down Syndrome.” Sleep and Control of Breathing, OA4754, 2015. https://doi.org/10.1183/13993003.congress-2015.oa4754.
• …see www.downforgreens.co for additional sources.