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33 Tips for Better Sleep!

33 Tips for Better Sleep

 

Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.  We do know, however, that good sleep is one of the cornerstones of health.

Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.

Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.

For example, interrupted or impaired sleep can:

  • Dramatically weaken your immune system
  • Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
  • Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
  • Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
  • Impair your performance on physical or mental tasks, and decrease your problem solving ability

When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.

Impaired sleep can also increase stress-related disorders, including:

  • Heart disease
  • Stomach ulcers
  • Constipation
  • Mood disorders like depression

Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.

One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause.

Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Poor sleep can make your life miserable, as most of you probably know.

The good news is, there are many natural techniques you can learn to restore your “sleep health.”

Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.

Optimizing Your Sleep Sanctuary

  • Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer.  Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio. Cover your windows—I recommend using blackout shades or drapes. All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock. Light signals your brain that it’s time to wake up and starts preparing your body for action.
  • Keep the temperature in your bedroom no higher than 70 degrees Fahrenheit. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
  • Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
  • Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night… 2 a.m. …3 a.m. … 4:30 a.m.
  • Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. These clocks include a built-in light that gradually increases in intensity, simulating a natural sunrise.
  • Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
  • Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.

Preparing for Bed

  • Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
  • Don’t change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
  • Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
  • Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
  • Go to the bathroom right before bed. This will reduce the chances that you’ll wake up to go in the middle of the night.
  • Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.
  • Also eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.
  • Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
  • Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed.
  • Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks reduces night wakings. As an alternative, you could place a hot water bottle near your feet at night.
  • Wear an eye mask to block out light. As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it’s not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.
  • Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow’s deadlines.
  • No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.
  • Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.
  • Read something spiritual or uplifting. This may help you relax. Don’t read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep!
  • Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high.

Lifestyle Suggestions That Enhance Sleep

  • Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely affect sleep. In many cases, it is helpful to look into alternatives to address the condition causing the drugs to be taken in the first place.
  • Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).
  • Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
  • Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
  • Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. (Click here for my nutritional recommendations.)
  • Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.
  • Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.
  • If you are menopausal or premenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.

If All Else Fails

  • My current favorite fix for insomnia is Emotional Freedom Technique (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body’s bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.
  • Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. If that isn’t possible, you may want to consider a melatonin supplement. In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue. Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep. I prefer to use a sublingual melatonin product because it is absorbed much faster and therefore works more quickly.

By Dr. Mercola

Dr. Mercola has been passionate about health and technology for most of his life. As a doctor of osteopathic medicine, he treated many thousands of patients for over 20 years. In the mid 90’s he integrated his passion for natural health with modern technology via the internet and developed a website, Mercola.com to spread the word about natural ways to achieve optimal health.

Chlorella: Detoxifying Super Nutrient

Chlorella:  Detoxifying Super Nutrient

chlorella-microscopic

Chlorella, a single-celled fresh-water algae, is one of the most heavily researched algae in the world. It’s often referred to as a near-perfect food as research through the years have identified an astounding range of health benefits.  While being well known for its ability to detoxify your body by binding to toxins and carrying them out of your system, that’s certainly not all it’s good for.

Chlorella’s Impressive Range of Health Benefits

As you will see, chlorella seems to fit the description of a “wonder nutrient” that serves far more than just one function. Here’s a sampling of some of the health benefits associated with this green algae:

  • Repairing nerve tissues
  • Enhancing your immune system
  • Improving digestion
  • Promoting healthy pH levels in your gut, which in turn helps good bacteria to thrive
  • Enhancing your ability to focus and concentrate
  • Increasing your energy levels
  • Normalizing your blood sugar
  • Normalizing your blood pressure
  • Removing potentially toxic metals from your body
  • Eliminating bad breath

Chlorella can also be of benefit to vegetarians and vegans looking for proteins and B vitamins from a non-animal source. About 60 percent of it is protein, and because it contains all the essential amino acids your body needs, it’s considered to be a “complete protein.”

Chlorella is also rich in:

  • GABA
  • Folate
  • Vitamin B12
  • Iron

Seven Health Conditions Chlorella May Help Prevent or Treat

As mentioned earlier, chlorella has and still is being researched for a number of health conditions. Here’s a list of seven common health problems and diseases where chlorella may be of particular benefit:

  • Insulin resistance—Earlier this year, researchers discovered that chlorella has the ability to improve fructose-induced insulin sensitivity.  As I’ve discussed on numerous occasions, excessive fructose consumption is the number one cause of insulin resistance and type 2 diabetes. In this animal study, after being fed fructose-rich chow for four weeks, the rats were then given chlorella three times a day for five days, which brought their elevated glucose-insulin values back to normal. The authors concluded that: “Oral administration of chlorella has the ability to improve insulin sensitivity, which may be used as an adjuvant therapy for patients with insulin resistance.”
  • Detoxification—Chlorella is particularly helpful when used in conjunction with an infrared sauna and taken two hours before you go in the sauna. This way the chlorella will be in your intestine and ready to bind to the toxins that are released when you are in the sauna. It will bind irreversibly to the toxins and be safely excreted when you have your bowel movement.
  • Diabetes—Additional evidence supporting the theory that chlorella can improve insulin sensitivity can be found in an earlier study. Here, the algae was found to improve insulin sensitivity and glucose uptake in the liver in type 1 diabetic rats. The authors suggest chlorella’s hypoglycemic effects may be due to improved glucose uptake in the liver and the soleus muscles. Another mechanism may be related to decreased levels of nonesterified fatty acids (NEFA), since insulin sensitivity is usually blunted by elevated NEFA in type 1 diabetes.
  • Hypertension—The results from a placebo-controlled, double-blind study published two years ago suggest that chlorella can significantly decrease high-normal blood pressure and borderline hypertension. The authors proposed that it may be a beneficial dietary supplement for preventing hypertension, with no apparent adverse side effects.
  • Anemia, proteinuria and edema in pregnant women—Pregnancy-induced hypertension and anemia are common, and potentially dangerous. One of the primary causes for these conditions is the woman’s nutritional status. A study published last year found that chlorella may help improve both of these conditions in pregnant women, likely due to its high folate, B12 and iron content.Subjects took six grams of chlorella per day, starting somewhere between the 12th to the 18th week of gestation, until delivery. The chlorella group had significantly lower rates of anemia compared to the control group. They also had fewer incidences of proteinuria and edema; two symptoms associated with pregnancy-induced hypertension. Here too, the authors concluded that: “Chlorella supplement may be useful as a resource of natural folate, vitamin B-12 and iron for pregnant women.”
  • Fibromyalgia—Although the individual results were varied, it may be worth considering chlorella if you suffer with fibromyalgia. A study published in 2000 tested the effectiveness of two commercially available chlorella-based products on patients diagnosed with fibromyalgia, and the overall results showed a 22 percent decrease in pain intensity. However, while seven patients reported improvement in their fibromyalgia symptoms, six reported no effect at all, and five claimed their symptoms had worsened during the trial. So keep that in mind if you decide to try it. While it may help some, it might not work at all for others.
  • Liver cancerA study published in 2009 discovered that chlorella triggers cell death (apoptosis) in rat liver cancer cells, which suggests it may be useful in the prevention of liver cancer. The authors concluded that: “Our study shows that chlorella has definite chemopreventive effect by inducing apoptosis via decreasing the expression of Bcl-2 and increasing the expression of caspase 8 in hepatocarcinogenesis-induced rats.”

For additional research findings, check out Green Med Info’s chlorella page, which lists more than 40 health conditions for which chlorella may be of benefit.

Chlorella—A Potent Detox Agent

Heavy metal toxicity, just like chemical toxicity, has become one of the most pressing health hazards of our day, and this is where chlorella may be profoundly useful. Its ability to bind to heavy metal toxins, allowing them to be safely excreted from your body, has been well established. It’s particularly crucial for systemic mercury elimination, because the majority of mercury is rid through your stool. Once the mercury burden is lowered from your intestines, mercury from other body tissues will more readily migrate into your intestines where chlorella will work to remove it.

You can also add cilantro, which works as a synergetic detoxification aid along with the chlorella. This combination is particularly useful to take when you’re consuming seafood, as most are invariably contaminated with heavy metals and chemicals. Ideally you would take it with the meal so the chlorella can bind directly to the toxins while they are in your gut, before they absorbed into your body.

In order to optimize heavy metal detox, you’ll want to take at least four grams of chlorella every day, year-round.

Be aware that side effects may occur. As your body starts to detox, you may initially experience some slight nausea, and/or mild diarrhea. If these symptoms are too bothersome, you may want to lower your dose initially, and slowly increase the dose. As your body is cleansed of toxins, these side effects should disappear. Infrared saunas are another phenomenal detox approach. I seek to do a 20 minute sauna virtually every day I am home. I will be writing more about this useful tool in the near future.

The Crucial Detail that Determines Chlorella’s Effectiveness

The key to chlorella’s detoxing abilities lies within its membrane, but the fibrous cell wall of chlorella is actually indigestible to humans. This is why most chlorella products use the term “broken cell wall,” to describe the fact that the chlorella has been rendered digestible.

If a product does not specifically tell you that the cell wall has been broken, you are likely flushing your money down the toilet as the chlorella will simply pass right through you without doing you any good. As Ginny Banks explains in this previous chlorella interview, it’s in your best interest to make sure you’re getting a high quality product for this reason.

How to Verify the Quality of a Chlorella Product

While there are a number of proprietary methods to break the cell wall, the key comparison you need to pay attention to is the nutritional profile of the end product. In addition to making sure it’s “broken cell wall” chlorella, this is the other factor that will help you evaluate the quality of any given product. Keep in mind that, according to the legal requirements, a natural product may contain plus or minus 20 percent of the stated level of any nutritional component. Therefore, I recommend sticking with reputable companies only, as they will adhere to certain processes that increase your chances of getting the levels of nutrients stated on the label.

Recent changes to the Good Manufacturing Practices (GMPs) guidelines and the labeling requirements now make it much easier for you to investigate and verify company claims, because companies are now required to list their phone number and website on every label. They must also maintain a paper trail showing where the material came from and any testing that has been done.

Key questions to ask when calling a company directly include:

  • How often do you test batches for nutritional consistency?
  • Ask for a specification sheet (“spec sheet”), or the Certificate of Analysis, known as the “C of A.” These are documents that itemize every single test that the final product gets tested for.
  • How and where is the chlorella grown? Variations in climate and season can cause nutritional variations, but if the chlorella is grown in artificial ponds the producer has greater control over consistency. You’ll also want to make sure the chlorella is grown in unpolluted areas, since chlorella binds to heavy metals.
  • Does the producer test for heavy metal contamination? A high quality producer will perform regular heavy metal analysis’, for which there should also be a verifiable paper trail. And organic producers must adhere to even more stringent rules in order to become certified organic, which is another sign of a clean, high quality product.

Although I do not promote the use of many supplements in general, believing it is far better to get your nutrition from food, there are exceptions to this rule. In this case though, chlorella truly is a food, but it must be properly processed into supplement form in order to unlock its greatest health benefits. Whether you want to help reduce your toxic burden, prevent a particular health ailment, or just boost overall nutrition, I believe chlorella can be a phenomenal addition to a healthy diet.

(Leesa recommends getting your daily dose of Chlorella in GT’s Multi-Green Organic Raw Kombucha like she does!)

By Dr. Mercola

Dr. Mercola has been passionate about health and technology for most of his life. As a doctor of osteopathic medicine, he treated many thousands of patients for over 20 years. In the mid 90’s he integrated his passion for natural health with modern technology via the internet and developed a website, Mercola.com to spread the word about natural ways to achieve optimal health.

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