December 16, 2009
Sleep Tip #6
Two examples of just how important it is to get deep restorative sleep every night:
1. According to Dr. Philip Tierno of New York University Medical Center, your body makes the most immune-strengthening repairs to our cells during the last and longest period of REM sleep, which begins after approximately 7 hours of sleep.
2. Reducing your sleep by 1½ hours for just one night could reduce your daytime alertness by as much as 32%.
Make every effort to give yourself this gift. Train yourself to sleep 8 hours each night.
People who have lived with chronic insomnia for years, when they start to get a full night’s sleep, may find their shorter day inconvenient… most of us already feel we don’t have enough hours in a day to get everything done we need to do. As adjustments are made to your sleep schedule, you may find you need to adjust your daytime schedule, as well. Simplify and minimize as much as you can. Eliminate non-essential activity, so you can focus on what’ s vital. Keep your To-Do list short and do-able. And don’t forget to schedule in some personal time.
December 15, 2009
Sleep Tip #5
Many people ingest prescription drugs like Ambien, Lunesta, Rozerem, or Sonata thinking they’ll get better sleep. When they do this, they also subject themselves to the possibility of short-term memory loss, flu-like symptoms, muscle pain, fatigue, diarrhea, anxiety, depression, incoordination, joint pain, upper respiratory infections, sore throat, urinary tract infections and heart palpitations. If they choose Rozerem instead, they might experience dizziness, fatigue, reduced testosterone and cortisol, or angioedema.
There are more natural substances one can use that do not include devastating side effects.
Biochemic Phosphates – This cell salt is blend of all the phosphate cell salts. Six tiny tablets under the tongue before meals and at bedtime may help relieve tension enough to help you sleep soundly.
Valerian Root – Experiment with the dosage. Increase by one capsule nightly until you sleep soundly. Continuous use is not advisable, as your body acclimates to it. I would suggest using it for alternating weeks.
Herbal Sleep – A proprietary blend of a patented extract from Magnolia officinalis [bark] and a proprietary extract from Ziziphus spinosa [seed])
and a proprietary blend 25 mg. Chamomile powder (flower), Passion Flower powder (aerial parts), Lemon Balm extract (leaf). Seditol Plus is designed to help promote healthy sleep patterns and stress management with its novel, patented Magnolia officinalis extract and unique proprietary Ziziphus spinosa extract. Seditol is designed to support nighttime sleep and relaxation.
Melatonin – Has been used to regulate the sleep/wake cycle for many years. It’s available in sublingual form for those who have trouble getting to sleep, and in a time-release form for those who have trouble staying asleep.
5-HTP – Serotonin is a neurotransmitter, or brain hormone, responsible for regulating sleep, pain, mood, digestion, and mental clarity. Serotonin is created by the amino acid 5-Hydroxytrtyptophan (5HTP) in cooperation with magnesium, and the B vitamins (especially B6, B3 and B12). Serotonin helps promote deep restorative sleep. Serotonin also raises a person’s pain threshold (decreases pain), normalizes digestion (eliminates problems associated with irritable bowel syndrome), increases mental function (helps with “Fibro fog”), elevates mood (reduces anxiety and depression), and is known as the “happy hormone.” The higher one’s serotonin level, the higher their pain threshold (less pain).
These products may help you avoid resorting to drugs with frightening and debilitating side effects, while still getting the deep restorative sleep you need to function and thrive in today’s very stressful world.
December 12, 2009
Sleep Tip #3
OK, now you’ve scheduled time to sleep, and you’ve made yourself comfy.
The next most important factor in getting deep, restorative sleep is unobstructed breathing. It amazes me, how many people can’t breathe at night from chronic sinus problems. I used to be one of them. As a result, I would wake up multiple times during the night, and still be tired in the morning. That’s no way to live.
If you suffer from sinus congestion that prevents you from sleeping comfortably, here are three things to try:
1) Breathe-Right Strips. These little “nose band-aids” open your airways to help get more air intake on the inhale. They’re a bit pricey to use every night, though, and you may find your skin too sensitive for the adhesive. But, they can help.
2) Neti Pot. Nasal irrigation can be a great help for chronic sinus congestion. Fill your neti pot with warm salt water (1/4 tsp sea salt per 8 oz. water). You may want to add 1/2 to 1 tsp each of Betadyne and glycerin to the mix. Then follow the directions that came with your neti pot for pouring the mixture in each nostril, allowing it to flow out the other nostril into the sink. Daily use may keep your sinuses clear through the night. And it can help shorten the duration of a cold by using it 3 or 4 times a day while you’re afflicted.
3) MMS, the Miracle Mineral Solution. Within 4 days of using this product, my sinuses cleared up. It’s wonderful to be able to breathe all night long! This product consists of two liquids. Drops of each are combined, allowed to react chemically, then diluted with water or juice, and consumed. It starts to work on bacterial and viral infections immediately. Yeast, mold, and parasitic infestations are also mitigated. It’s a great low-cost solution for chronic sinus issues. And it knocks out colds and flu almost instantly. I always keep some on hand for emergencies.
If you’d like further information about any of these suggestions, contact your naturopath!
Bonus tip: You might also try eliminating mucous-forming foods, such as dairy products, and sugar from your diet. These foods promote the growth of yeasts, molds, parasites, bacteria, and viruses that can cause chronic sinus congestion.
December 11, 2009
Sleep Tip #2
Once you’ve decided to schedule enough time for sleep, the next most important thing is to get comfortable. Many of us wake up stiff and sore from spending that much time in awkward positions, and can barely get out of bed in the morning. If you have an old, saggy, worn out mattress, you may be doing yourself harm every time you crawl into bed. Your body needs good support while you sleep. If you need a new bed, but can’t afford one, perhaps you could invest in a memory foam topper while you save up for your new bed.
You also need to think about your sleep position. You don’t want to be adding stress or tension anywhere in your body while you sleep. Waking up 20 minutes before your right arm does is no way to start the day! Train yourself to sleep with your arms down, using an ergonomic pillow to keep your head and neck properly aligned. Sleeping on your back or side is much more relaxing than sleeping on your stomach, and puts much less stress on your joints and muscles. Many side sleepers find it comfortable to put a small pillow between their knees to keep their hips aligned.
Adjust for comfort any way you can! It may take some time to get used to the changes, but it’s well worth it to get enough deep restorative sleep.
December 10, 2009
Sleep Tip #1
It’s been in the news recently… every part of our lives is affected negatively when we don’t get enough deep restorative sleep. Seven to nine hours is recommended for best results. In order for this to happen, it is essential to regularly schedule that amount of time to sleep. That means setting a regular bedtime and wake-up time and staying on schedule. I recommend allowing 30 to 60 minutes before you lights-out time to take care of last minute tasks and prepare a bit for tomorrow. Also allow a few minutes for winding down with no electronic input.
If your mind is too active, you might try writing a list of everything that you’re concerned about. If you’re feeling depressed, write a list of the best parts of your day. Then, disengage from your day by reading some fiction or doing another activity that uses but eases your mind. For me, that would be Sudoku, but your mileage may vary. You could do needlework of some kind. Anything that you can focus on that doesn’t “hurt your brain.”
You could also take care of a few tasks to make your morning easier. Having tomorrow’s clothing chosen and ready is a good start. Having breakfast and lunch planned and ready is always nice. Even better if you have ingredients ready to throw into the crock pot in the morning so dinner’s ready, too!
Give yourself the gift of a good night’s sleep. Plan for it.
February 11, 2009
Insomnia
We’ve all heard about the negative affects of not getting enough sleep: accidents, low concentration, irritability, obesity, to name just a few. Our bodies heal during sleep.
But I have a new theory about how essential it is to get enough sleep, based on our need to dream.
Dreaming is supposed to be our way of processing the events of the day while we sleep, in order to make sense of our lives while we’re awake. Therefore, I would submit that not having enough dream time due to insomnia hinders our ability to make sense of our lives, leaving us in a permanent state of low-grade confusion. It’s no wonder people with insomnia tend to make poor decisions.
While I would not suggest that anyone use prescription or even over-the-counter sleep drugs, I would certainly advise insomnia sufferers to explore the many natural sleep remedies available. Experiment until you find one (or more) that works!
You owe it to yourself to get a good night’s sleep.
