REST AND SLEEP -
ESSENTIAL FOR HEALTH
by Lawrence Wilson, MD
Revised © Sept. 2007
Millions of people throughout the world do not get enough rest and sleep. In fact, they falsely believe that rest and sleep are a waste of time and energy. This is the opposite of the truth and may be the most ignored cause of disease next to bad nutrition.
This article discusses the great need for sleep, the many benefits of sleep, the harm that occurs when one does not get enough rest and sleep, and finally how to sleep better. Let us examine why each person today needs much more rest and sleep than in past generations.
This article discusses the great need for sleep, the many benefits of sleep, the harm that occurs when one does not get enough rest and sleep, and finally how to sleep better. Let us examine why each person today needs much more rest and sleep than in past generations.
WHY REST AND SLEEP?
Resting is not just about rebuilding the body. Much more goes on during rest than physical development. An area that is not often discussed is spiritual development. By this we mean a specific progression of development of the bodies, meaning the physical, emotional and other aspects of the whole person. This mean, in fact, that not resting does not just affect the physical, but the emotional and spiritual levels as well.
The spiritual development part, in particular, is of greatest import today. It is this development that we are most interested in, as without it the human beings of today will not survive the coming generations. We are here to tell you that so much change is taking place so quickly on your planet that without much change on the part of the people, there will not be many left to witness a new generation of human consciousness on the planet. This is not a threat or a terrible happening, it is just the truth.
SPIRITUAL DEVELOPMENT EXPLAINED
We mean by spiritual development that the specific bodies that are called the emotional, spiritual bodies are developing quickly in most people. These require added rest in order not to upset the metabolism greatly. This added rest and sleep are not always needed during the day, but always at night at the very least. In the daytime, a short nap is the minimum needed, and often several short naps are best. This way, the changes needed in the body can proceed apace without upsetting the person.
The problem comes with those who work 9-5 type of jobs or other types of work in which it is difficult to stop your work or activity for a short nap. We therefore encourage all our students, or chelas as they are called in other traditions, to pay attention and attempt to find themselves positions in which to work or even play in which they can take time in the middle of the day, at the very least, preferably twice a day, for resting. Some state laws in America require a 15-minute break in the morning and again in the afternoon. Although this is hardly enough time, it is a start and anyone in such a position should definitely take advantage of this rule.
As a general rule, we are using up our energy and our bodies faster than they are rebuilding. This reverses at night, when our bodies are able to rebuild during rest and sleep. If we do not allow enough time to rest and sleep, the rebuilding process is impaired until it will eventually cause premature aging, disease and early death.
In short, there is no substitute for sleep. Also, sleep is anything but a waste of time. It is an essential part of each person’s daily life that can also be a rich time of not only rejuvenation, but of insights and other healing processes.
In short, there is no substitute for sleep. Also, sleep is anything but a waste of time. It is an essential part of each person’s daily life that can also be a rich time of not only rejuvenation, but of insights and other healing processes.
THE SPIRITUAL NEED FOR SLEEP
During periods of deep physical rest or sleep the astral and other subtle bodies may separate from the physical body. This is an essential process if one is to progress spiritually. It is a complex phenomenon that is beyond the scope of this article. However, it has been written about at length in some ancient oriental texts.
During sleep, spirit guides, angels or whatever you prefer to call them work with every physical human being to greater or lesser degrees. This help takes the form of healing parts of the body and spirit, to learning and even helping others. All is aimed at assisting each one on their journey home within and from the physical dimension. Each of us is much more receptive to this help while in the resting state. Only deep meditation, which is also most restful, compares to sleep in this regard.
Dreaming and other phenomena occur in part as a result of the separation of the subtle bodies during sleep. If this is not permitted, the person suffers greatly and death will come much sooner. Even unpleasant dreams, nightmares, premonitions and other phenomena may be related to one’s journeys out of the physical body that occur each night during sleep.
For one who is consciously on a spiritual path, the help of beings without bodies is not only good, but essential. This topic, and the related topic of how to assist this process by specific exercises, will be the subject of a future article to be posted on this website.
During sleep, spirit guides, angels or whatever you prefer to call them work with every physical human being to greater or lesser degrees. This help takes the form of healing parts of the body and spirit, to learning and even helping others. All is aimed at assisting each one on their journey home within and from the physical dimension. Each of us is much more receptive to this help while in the resting state. Only deep meditation, which is also most restful, compares to sleep in this regard.
Dreaming and other phenomena occur in part as a result of the separation of the subtle bodies during sleep. If this is not permitted, the person suffers greatly and death will come much sooner. Even unpleasant dreams, nightmares, premonitions and other phenomena may be related to one’s journeys out of the physical body that occur each night during sleep.
For one who is consciously on a spiritual path, the help of beings without bodies is not only good, but essential. This topic, and the related topic of how to assist this process by specific exercises, will be the subject of a future article to be posted on this website.
THE BEST TIMES TO SLEEP
Here are guidelines for the best sleeping experience. The hours before midnight are far more valuable for rejuvenation than those after midnight. Some say they are two or three times more useful for healing the body and mind. The hours after midnight are less conducive because the energy of the earth has shifted and the new day is starting. This brings a crescendo of solar energy that can tend to cause lighter sleep in many people.
When To Go To Sleep. Thus, going to bed early is the first rule of ideal sleep. I recommend going to bed between eight and nine PM every night.
When To Go To Sleep. Thus, going to bed early is the first rule of ideal sleep. I recommend going to bed between eight and nine PM every night.
While this may seem early, it is the way primitive mankind slept before there was electricity, and it is one of the reasons that primitive peoples often enjoyed and continue to enjoy superb health. It is also the reason these people are more intuitive and aware, as adequate rest and sleep are essential for these subtle mental faculties.
How Long To Sleep. If one goes to bed early, less sleep time is required. Eight or more hours of actual sleep is usually enough.
How Long To Sleep. If one goes to bed early, less sleep time is required. Eight or more hours of actual sleep is usually enough.
I must qualify this, however, because many people have a ‘sleep deficit’. That is, they will require much more rest at first, often for several years or more when they begin to renew their bodies using nutrition, meditation, saunas and other methods recommended at this website.
Thus, many people, especially those who are ill, may require 12 hours daily for two or three years. Most of that can come from resting at night, while napping is also excellent to make up for a sleep deficit.
Sleeping Positions. The best position for sleeping is on your back without a pillow. If you prefer a pillow, it should be soft enough so that your spine remains fairly straight. Also, the pillow should not cut off your air supply in any way.
Also, the pillow case needs to be cleaned often, as otherwise you will be breathing lots of dust, dust mites and bacteria all night. Also, avoid sleeping on very soft mattresses that distort your posture if at all possible.
Another topic is crossing of the arms or legs. If possible, sleep with your legs and arms straight and slightly out to the sides. This prevents you from crossing your own energy field with your arms or legs. Also, spirit beings can much more easily work on your energy field when you are in this position.
While the following varies depending on your bedroom setup, here are few more suggestions. It is best to sleep with your legs facing to the south or west if possible. South is usually best in the Northern hemisphere.
In the southern hemisphere, such as Australia and New Zealand, face with your legs more toward the north. This has to do with releasing negative energies that everyone picks up during the day from other people, from computers, televisions and other stray electromagnetic fields.
Another excellent way to dissipate these fields, unrelated to sleep, is to go out in the sun for several minutes after using the computer or television. Do this also if you feel uncomfortable after being with a person whom you know is ill or has a ‘difficult’ personality. If the sun is not available, a red infrared lamp shining close to your head area in particular for about 10 minutes will also be helpful.
Another excellent way to dissipate these fields, unrelated to sleep, is to go out in the sun for several minutes after using the computer or television. Do this also if you feel uncomfortable after being with a person whom you know is ill or has a ‘difficult’ personality. If the sun is not available, a red infrared lamp shining close to your head area in particular for about 10 minutes will also be helpful.
WHY GET MORE SLEEP?
Many People Are Exhausted. Fatigue is epidemic. Studies by American, British and Australian Traffic Safety Agencies report that 20%-30% of traffic fatalities involve a fatigued driver. Fatigue may be due to lack of sleep, or to illness, nutritional imbalances or other causes. If you need coffee, soda pop, chocolate, anger, worry or other stimulants to get going in the morning or keep going, you are not getting enough sleep.
Prolonged fatigue contributes to nutritional imbalances that may not be so easily undone by just sleeping. However, rest and sleep are still important steps as part of a total program including nutritional balancing and sauna therapy to recover from chronic fatigue syndrome and many other conditions with fatigue as one of the symptoms.
As Stated Above, All Healing Requires Extra Sleep. During the day, one primarily uses the sympathetic nervous system, associated with spending energy and tearing down the body. This is balanced by the parasympathetic system, associated with rest, nurturing and regeneration of body tissues. This is equally important and takes place when one is resting. One may call it maintenance or repair time.
If you skimp on regenerative activity by not sleeping enough, physical and mental performance suffers, as well as one's work and relationships. Illness develops because there is not enough time to repair damaged tissues in the body. If you have a chronic illness, you definitely need extra rest and sleep.
You may envy those who seem to have lots of energy yet get by on little sleep. Let go of this envy. Those individuals are either:
* Burning themselves out. Many of them don't know it, or they know it and don't care, or they care but do not know what to do about it.
* Using stimulants. Their energy is false. One of these days it will catch up with them and they will become ill.
* They are energy vampires. This is unfortunately common. Many people consciously or unconsciously have learned to drain the energy of others by upsetting them in some way. They may talk too loudly, act intimidating or confusing, or they use some other method to draw energy to themselves.
Those who are energy vampires will not recognize themselves and probably will not read this article. If you are feel exhausted around someone, it is important to protect yourself by removing yourself or reducing interaction with the energy vampire. Having your energy drained leads to serious illnesses like cancer. This is a challenge for many people.
Cleansing and Rebuilding the Body Require Energy. Elimination of toxins, an issue for everyone, occurs primarily at night while the body rests. The removal process requires energy and one's energy is finite. If you use most or all of your energy running around all day, you will not detoxify well.
Much Emotional Processing Occurs During Sleep. Often, during the day, thought processes are not completed due to interruptions or other distractions. The mind completes these processes during sleep. You may notice that problems that seemed difficult are solvable or even solved after a good night's rest. This can be due to increased energy, but is also due to actual problem-solving that goes on during sleep.
POOR EXCUSES FOR NOT SLEEPING
I hear many excuses why more sleep is impossible. Here are some common ones:
1) I don't have time. If this is really the case, then it is time to restructure your life. Schedule naps, nap with your children after lunch or even after all meals, get help so that you are freed up, take on fewer projects or otherwise restructure.
It may mean you become a more relaxed person and your house is not as clean. Perhaps you will not bake as many cakes or volunteer at church. This needs to be acceptable and understood by family members.
In our Western culture, to simply put your feet up or lie down and rest in the afternoon is difficult for many people. This is particularly true if you identify yourself with what you do, instead of with whom you are. Resting more, you may feel guilty, lazy or unproductive. In fact, whom you are is much more important than what you do.
Although perhaps it is not obvious, you affect others much more by whom you are than by what you do. For example, if you work for peace but are full of anxiety and tension inside, you will radiate the vibration of stress and anxiety, the opposite of peace. If you are good to others, but not good to yourself by resting enough, you radiate the non-respectful vibration, although this can be very subtle.
It may mean you become a more relaxed person and your house is not as clean. Perhaps you will not bake as many cakes or volunteer at church. This needs to be acceptable and understood by family members.
In our Western culture, to simply put your feet up or lie down and rest in the afternoon is difficult for many people. This is particularly true if you identify yourself with what you do, instead of with whom you are. Resting more, you may feel guilty, lazy or unproductive. In fact, whom you are is much more important than what you do.
Although perhaps it is not obvious, you affect others much more by whom you are than by what you do. For example, if you work for peace but are full of anxiety and tension inside, you will radiate the vibration of stress and anxiety, the opposite of peace. If you are good to others, but not good to yourself by resting enough, you radiate the non-respectful vibration, although this can be very subtle.
In fact, many people remain busy and active because they are afraid or uncomfortable resting and relaxing. One may busy oneself with the problems of others, because in a resting state, one is faced with one’s own life, and one’s own concerns. A key to learning to rest more is to be at peace and fully accepting and loving of yourself. Otherwise, resting more may bring up vague feelings of anxiety or even panicky feelings.
In order to slow down, know that these feelings may come up and do not let them get in the way of your rest periods. Also, let go of any guilt or feelings of laziness associated with resting and live within your sleep limits.
2) Sleep is a waste of time. I hope I have demolished this excuse . Sleep is an absolute necessity.
3) I could sleep for days and sleeping more doesn't make me feel better, so why bother. Most likely your body chemistry is out of balance . Correction usually requires a metabolic health program. Ninety percent of city dwellers have exhausted adrenal glands and often sluggish thyroid glands, which makes one very tired. The answer is not to just take hormones, but to begin correcting body chemistry. However, not sleeping will only make the problem worse. Get at least 9-10 hours of sleep.
4) I'll miss my favorite television programs, movies, parties, etc. It is possible to leave parties earlier, schedule parties and movies earlier and record late television programs.
5) I can't go to sleep earlier. If I do, I'll be up at 3 AM. This is a common excuse. The section below regarding sleep difficulties may be helpful. Many people are stimulated by toxic substances in the body that prevent them from relaxing thoroughly. Blood sugar imbalances may also prevent one from sleeping through the night.
6) I have loads of energy. Occasionally, this is the case. A few people are healthy enough to get along on less sleep. Most often, however, one is out of touch, stimulated by toxic metals in the body or using stimulants that irritate the nervous system. It only appears one has loads of energy. If this is the case, you will eventually become exhausted. You might as well slow down now, before complete burnout occurs.
7) I just love staying up. Many people are night owls. They enjoy the peaceful feeling at night when activities slow down. It is a pleasure for many sensitive souls. Sometimes creative work is easier to do at night.
However, depriving yourself of sleep is not the answer. You may need to live in a quieter environment so you can experience peace during the day. Otherwise, arrange your schedule so that if you stay up, you can sleep in the morning or nap so you get enough sleep.
HANDLING SLEEP DIFFICULTIES
Sleep problems can be related to diet, lifestyle, the sleeping environment, biochemical imbalances, ones temperament and other factors. Here are suggestions for improving your sleep.
1) Reduce your salt intake, if you are eating a lot of salt. Salt, even good quality sea salt such as Himalayan salt or Celtic salt, can be very stimulating. This is why many people love chips, dips and a lot of junk foods such as French fries, pickles, relish, ketchup and more.
2) Eat dinner early. Eating late may leave undigested food in the stomach that interferes with sleep, especially if the food quantity is excessive or you have gas or other symptoms of indigestion.
3) Avoid sweets, juices or chocolate, especially at night. Sugar upsets body chemistry and may cause one to toss and turn or to get up hungry in the middle of the night.
4) Avoid stimulants, particularly in the evening. Stimulants just whip your body. They always result in more tiredness eventually. These include coffee, tea, caffeinated soft drinks, chocolate and sugar in any form. More subtle stimulants include anger, hatred, resentment, worry and fearfulness. Remember this next time you listen to the news or watch a violent movie.
5) Reduce mental activity in the evening. If you have trouble sleeping, it is wise to forgo intense intellectual effort at night. Relax, do light reading or other activities that do not overstimulate the mind.
For example, decide that you must turn off the computer at 6 PM and will only read or watch programs that are relaxing or engage in social activities after 6 or 7 PM.
6) Avoid vigorous exercise in the evening. Better to exercise in the morning or during the day. In the evening , limit exercise to perhaps a gentle walk, an excellent way to end the day.
7) Be sure you are warm enough. This includes your feet. Wear socks if needed or heat your feet with a heater. A warm bath or sauna before bed is also excellent.
8) Make sure your bedroom is dark and quiet. Install black velour fabric behind curtains or use other methods so your sleeping area is dark.
9) Let go of physical tension in the body. One can use natural therapies such as massage, chiropractic, rolfing, jin shin jyutsu and other techniques to reduce tension. At home, one may rub the feet, breathe deeply and do other simple procedures before bed to release tensions.
10) Let go of fears and worry at bedtime. Do your best to leave all problems and concerns behind when you go to sleep. A simple affirmation can be helpful, particularly if repeated for a while so it becomes part of your lifestyle. It could be something like "This day is complete. I now release all worries and concerns to the holy spirit or the higher self and I rest peacefully. I release this day."
11) Fresh air is helpful and even essential for excellent sleep. Be sure the room is not stuffy. Open a window so that fresh air can enter the room. Cool weather also assists sleep for many people.
12) The type of bed, mattress and pillow can matter a lot. Many mattresses are available to choose from and it is wise to experiment if sleep is a problem. Old sagging mattresses are often the worst. Some can be corrected with a bed board. Most cannot, however. Beware of all natural beds with latex. I bought one but it was too soft.
Newer types of mattresses offer many sleep options. I do not recommend water beds, although many people like them. I don't think it is ideal to be sleeping on water.
Watch out for toxic mattresses like Tempur-pedic and the copies. These can outgas for months. They bother some people much more than others.
Silk or plain cotton sheets may be a little better than synthetic sheets. Use a Dacron pillow if you are allergic to feathers and foam rubber. Keep pillows clean, as they can accumulate dust mites, germs and more. Place in the washing machine or replace when dirty.
If traveling, many people sleep better by bringing their own pillow and even their own sheets or sleep pack if you are not sure how clean the sheets will be. Also bring earplugs, which are great all the time if you need them, and an eye covering device to make sure the room is dark enough.
13) Sleeping with the head facing north in the northern hemisphere or near that direction can be helpful. The opposite is the case in the southern hemisphere. Sleep is affected by the magnetic field of the earth.
While on the subject of magnetic fields, a common sleep product sold are magnetic mattress pads. Be wise and use care with these products. Most help for a while. However, discontinue their use after a few months to a year. Prolonged use usually is not helpful and may be harmful. A lot of 'magnetic deficiency syndrome' is caused by iron and other ferrous metal toxicity in the body.
While on the subject of magnetic fields, a common sleep product sold are magnetic mattress pads. Be wise and use care with these products. Most help for a while. However, discontinue their use after a few months to a year. Prolonged use usually is not helpful and may be harmful. A lot of 'magnetic deficiency syndrome' is caused by iron and other ferrous metal toxicity in the body.
14) The size and shape of pillows can make a difference. A pillow should not cause undue strain on the neck. Cervical pillows and other types are worth experimenting with.
15) Avoid becoming overtired. When one is overtired, the adrenal glands are overstimulated. One may need to unwind before going to bed in this case.
16) If possible, sleep in in the morning. This one may sound unusual. Here is the explanation. The adrenal glands become active about 5 AM. Many people awaken at this time and want to get going. However, this prevents the adrenals from resting more. It is best to go back to sleep if possible and get up after 7 AM, when the adrenals are less active. One may feel more tired at first, but it will help rest the adrenals.
17) sleep away from wifi, cell phones, TV sets, computers and all other sources of EMF (electromagnetic fields). Keep these away from your sleep area at least 10-20 feet away.
For example, use battery powered clocks near your bed. Turn off electronic equipment and listen carefully as many radios, boom boxes, tape decks and more have transformers that stay on even if the device is off. These will disturb sensitive individuals and are not healthful for anyone during sleep.
Wifi should not be near your bed. Move the router, modem and other components to other parts of the house or apartment.
House wiring. In some cases, sleep will improve radically if you make sure the electric power is off in your bedroom. This is because even the wiring in the wall gives off powerful EMF and RF frequencies. This is more work t install a special switch or circuit breaker, but I know people for whom it hass made a lot of difference in their rest.
MORE ON SLEEPING WELL
Adult Sleep Needs. Most adults needs at least 8 and preferably 9 or 10 hours of rest and sleep each and every day. There can be no exceptions for holidays, weekend parties or anything else. If one must party late at night, then at least sleep in the next day, although going to bed early each night is another key to having excellent energy.
Going To Bed Very Early. This idea is upsetting at first, but most people adore it once they have gotten used to it. Small towns are far easier to do this in, as there is less “night life”. It is really just a waste of time that is often designed to stimulate people so they will be able to keep awake later.
For subtle reasons, the hours before midnight are worth about twice as much as the hours after midnight in terms of restful sleep. Therefore, the earlier you can retire at night, the better. Retiring before 10 PM is excellent. Before 9 is even better, but difficult for many to accomplish on a regular basis. Nevertheless it is best.
This goes especially for teens and children, who need even more rest and sleep, in general.
For subtle reasons, the hours before midnight are worth about twice as much as the hours after midnight in terms of restful sleep. Therefore, the earlier you can retire at night, the better. Retiring before 10 PM is excellent. Before 9 is even better, but difficult for many to accomplish on a regular basis. Nevertheless it is best.
This goes especially for teens and children, who need even more rest and sleep, in general.
Children and Teens. Children and especially adolescents need 11 hours or more of rest, though a little of that could be rest time in bed but not strictly all sleep. Again, there should be no exceptions for sleepovers, camping trips, late movies or other distractions.
College-Age Students. College students are often the most sleep-deprived, due to too many outings combined with studies and other distractions at this age. They also have more natural or hormonal activity in most instances, so they “get away with it”, as they say. This is a lie. They just develop problems and illnesses as a result.
Sleep Enhancers. You may be able to get away with a little less sleep if you make sure your sleep is not disturbed in any way. Here are examples of ways to enhance your rest and sleep each night, at home and on vacations as well.
1. Electronic gadgets. Keep them away from your bed, even 110-volt clocks, away from your sleeping area. Computers, televisions, and even wireless boxes, are best turned off at night. Some people even turn off the circuit breaker electricity near their bed area.
2. Quiet is the key. Noise is a great enemy of sleep. Wear earplugs if your resting area is noisy, or a partner snores, or car noise is audible in your bedroom.
3. Separate beds is a wonderful idea, though it sounds horribly unromantic to some. It is better energetically for many people, and it assures that a partner’s visits to the bathroom, or just random tossing and turning will not wake you up.
4. Keep the room darkened completely. Use blackout curtains and shades when needed. Also excellent are eye covers if the room cannot made totally dark.
5. Drink more earlier in the day. Drink water in the morning and not after 6 PM so you are not having to get up many times to urinate at night. This is quite disturbing to your sleep in some cases, especially if you do not fall asleep easily.
6. Use sleep remedies if needed. Sleep is so vital that there is no reason not to use calcium and magnesium supplements, warm milk at bedtime, foot reflexology on yourself, using achi machine to relax, valerian root, chamomile, hops, homeopathic calming remedies, and other natural methods to enhance your sleep and rest. Check health food stores and the internet for other simple, safe, inexpensive sleep aids.
Drug therapy for sleep is not usually needed if all the above is used. If, however, you have tried all of them to no avail, sleeping pills can be helpful until your body chemistry is corrected so your body will relax enough to rest.
Drug therapy for sleep is not usually needed if all the above is used. If, however, you have tried all of them to no avail, sleeping pills can be helpful until your body chemistry is corrected so your body will relax enough to rest.
For babies and children, Benedryl is cheap and available without a prescription and not a bad drug remedy. Us only when needed.
JUNK SLEEP THREATENING TEENAGER’S HEALTH
Electronic gadgets have overtaken many teenagers’ bedrooms, damaging their health due to lack of sleep, according to a British survey.
The Sleep Council warns that “junk sleep” could rival the unhealthy junk food craze as a major lifestyle issue for parents of teenage children.
Their poll of 1,000 teenagers between the ages of 12 to 16 revealed that 30 percent got only four to seven hours of sleep. And almost 25 percent said they fell asleep while watching TV, listening to music, or perusing some other electronic gadget.
About 40 percent said they felt tired each day, and some 20 percent of the boys admitted their quality of sleep was affected by leaving their TV or computer on. However, only 11 percent said they were bothered by the lack of quantity, or quality, of sleep.
Dr. Chris Idzikowski with the Edinburgh Sleep Centre stated, “What we are seeing is the emergence of Junk Sleep – that is sleep that is of neither the length nor quality that it should be in order to feed the brain with the rest it needs to perform properly at school.”
NATURAL HELP FOR SLEEP
There are many natural sleep remedies. These should not be needed once your health improves. Use the remedies discussed below on an as needed basis. One can become dependent on them, which is not optimal. Sleep remedies are most often excellent while on trips or in situations when you are under stress that interferes with your rest and sleep.
Note that the best time to take sleep remedies is while you are quiet and preparing for bed at an early hour. They may be less helpful when one is anxious and tense, or at a late hour when the sympathetic nervous system has kicked in to give you extra energy because you did not rest when you should have.
Remedies are just that. They are not a substitute for correcting situations that interfere with your healthful early-to-bed, daily sleeping habits.
Natural Sleep Remedies That I Most Recommend. These include a cup of strong, freshly brewed chamomile tea, valerian root, herbal combinations, sleepytime teas and homeopathic remedies that are available at health food stores.
These are excellent because they do not interfere with body chemistry to any significant degree. For this reason, they can be used at any time and for longer periods of time. herbal formulas
Nutrients. Calcium and Magnesium. Calcium and magnesium are deeply relaxing minerals required to calm the nervous and the muscular systems of the body. They are commonly replaced by toxic metals such as cadmium, lead or mercury as one becomes nutritionally depleted.
The toxic metals have stimulating effects that interfere with sleep. You can take up to 600 mg of chelated calcium and up to 500 or more mg of magnesium with the evening meal. If absolutely needed, more may be taken at bedtime and more in the middle of the night.
During the night, chewing your supplement or taking a liquid calcium/magnesium supplement will be absorbed faster than simply swallowing a tablet to help one go back to sleep. Beware that excessive magnesium is laxative for some people. Also, too much calcium and magnesium is not helpful for long-term use unless you are guided by a professional.
During the night, chewing your supplement or taking a liquid calcium/magnesium supplement will be absorbed faster than simply swallowing a tablet to help one go back to sleep. Beware that excessive magnesium is laxative for some people. Also, too much calcium and magnesium is not helpful for long-term use unless you are guided by a professional.
Other nutrients. Also, other sedative products include choline, inositol and sedative herbs such as kava kava, hops, passionflower and others, These are a bit more toxic but okay for occasional use.
See below under less recommended remedies for a number of others, many of which are related to copper toxicity
Milk near bedtime. An old sleep remedy is a small cup of warm milk. Milk is high in tryptophan, calcium and some magnesium. This works well for many people and does not harm the body, as can the sleep-inducing drugs. L-tryptophan or its precursor, 5-htpmay also be used by themselves. These are also very safe and helpful for many people.
Hydrotherapy. An old method I have used is to stand in the back of a shower and allow cold water to run just on the legs and feet. The water must be quite cold. Take a warm shower first to warm up, if needed, or wear a night shirt to keep warm. This procedure draws the blood down from the head to the feet very effectively.
To make it even more powerful, do not dry your legs. Get into bed with them wet, as it will keep working once you are in bed.
Empty the bladder and bowels. This may be obvious, but having a full bladder or being constipated may also interfere with sleep.
Rubbing the feet before bedtime. This is an excellent sleep inducer in many people. It is also called zone therapy or foot reflexology.
In particular, a reflex on the ball of the large toe area, nearer the inside of the toe next to the second toe, appears to be specific for assisting sleep and rest. Foot massage of the whole foot, however, is also excellent as it will calm the nerves and help restore the natural energy flow in the acupuncture meridians of the body.
Somewhat Less Recommended Sleep Remedies. Copper toxicity is a very common cause for sleep difficulties. Symptoms also include headaches, acne, rashes, premenstrual tension in young women and emotional ups and downs.
If you suspect copper toxicity, which is discussed in another article, you may try a symptomatic approach, taking up to 30 mg of zinc, up to 200 mg of vitamin B6 and up to 100 mcg of molybdenum at the evening meal or possibly before bed, and more in the middle of the night if needed.
Note that to get rid of copper toxicity also requires a complete nutrition program to strengthen the adrenal glands and address other possible causes of copper toxicity.
Note that to get rid of copper toxicity also requires a complete nutrition program to strengthen the adrenal glands and address other possible causes of copper toxicity.
Many other natural substances can help sleep. Among these are teas made with hops, passion flower, kava kava, skullcap and other relaxing herbs.
Others are Chinese patent herbal remedies such as An Shui Wan and Worry Free, Sleep Easy (Shui de An). Chinese herbs can contain toxic metals, so be sure to use a brand that is certified free of toxic substances.
I recommend melatonin only for a short period of time, as it is a hormone that may have other unpredictable effects.
Prescription medication is best as a last resort. Products such as Tylenol PM are not too bad. However, others can be quite addictive. Also, these generally do not provide the same deep sleep as natural products such as chamomile tea.
Prescription medication is best as a last resort. Products such as Tylenol PM are not too bad. However, others can be quite addictive. Also, these generally do not provide the same deep sleep as natural products such as chamomile tea.
OTHER SLEEP ISSUES
Afternoon naps interfere with nighttime sleeping. This is common. It is due to low vitality in some cases. The person is somewhat delicate and the nap upsets the normal rhythm. Often, as health improves, this problem disappears by itself.
In some cases, a person may, by taking an afternoon nap, upset their body chemical patterns enough to begin eliminating a stored stimulant such as caffeine, cadmium from cigarette or marijuana smoke or something else. Releasing this chemical into the blood could also interfere with sleep later in the evening.
Random sleep habits. Some people do remarkably well with a random sleep schedule. It is often necessary in occupations such as commercial pilots. However, as a general rule, the more similar the sleep schedule each day, the better.
Night work shifts. This is often difficult on many people. If one is not feeling well on this schedule, do whatever you can to change it to a regular day shift, even a late shift.
Why some get by on less sleep, apparently or for real. This is a common question. Yogis living in Tibet, for example, may get by on four or fewer hours of sleep. Others need ten to twelve hours. Why the difference?
The answer is that many factors can influence it, from the diet to the lifestyle to the stress level. The best policy, however, is to honor one’s need for rest and sleep.
Do not fear or worry if you seem to need more sleep and rest at times, or even all the time. This is very important so that one does not develop a sleep deficit, as is very common.
Sleep deficit. When a person does not sleep enough hours over a period of a few days or more a sleep deficit occurs. This must be made up or the deficit will continue.
This is an important problem today. I would guess that at least half of all Americans and many others around the world have a sleep deficit.
I experienced this myself after medical school, which was grueling and interfered with normal sleep habits a lot. It took almost a year to make up the deficit. During that year I realized I had a problem and so I slept extra each night and I needed an afternoon nap each day as well.
I was not able to nap much, because I was working in an office, but on the weekends I would always take long afternoon naps. This is the only way to make up a sleep deficit and I am glad I took the time for a year or two to do this, as it helped my general health very much.
If You Cannot Sleep for One Or Several Nights. Then by all means nap during the day. During healing reactions, for example, you will have a sleepless night, or perhaps just a night or two of interrupted rest. Just nap the next day. Do not panic, however. This never helps a bit.
Apartments and Condominiums. Dwellings such as apartments and condominiums are hard to insulate as well as houses, though it can be done. If you live in one, try to be sure you are not sleeping against a wall that has a large TV sete or even a computer on the other side. This applies to a regular home as well.
Apartment type dwellings also have more electronic fields due to more people in them. The best is often an end unit on either the first or the highest floors. Get to know your neighbors and ask them to turn off the TV and computers and other electronic gadgets early if possible in the evening so you can go to bed early in a peaceful electronic environment. Houses are preferable to apartments and condos for this reason and a few others, in general.
Snoring. This can and does interfere with one’s sleep, not just your partner’s sleep. Snoring occurs usually when the tongue blocks the airway a little.
Many methods can help overcome snoring. Nasal strips often work well by opening up the nostrils a bit. Plastic strips are also sold that go inside the nose and may be more comfortable.
Exercises may help snoring and these are available through the intenet. It is worth taking care of snoring in some bad cases, as it can lead to or indicate sleep apnea.
SLEEP APNEA
Some people do not rest well, though they may sleep. One cause is sleep apnea in which one stops breathing periodically during sleep. The usual cause is the tongue slips back into the throat, blocking the air flow.
The common medical treatment is to wear a face mask connected to a machine that pumps air into the mouth and nose. It is called a continuous positive air pressure machine or CPAP machine.
Some doctors just use is a splint in the mouth that keeps the tongue positioned correctly. Also, nutritional balancing or even just losing weight may correct the entire condition.
HAIR MINERAL PATTERNS OF INSOMNIA
Hair analysis often tells us who has insomnia or a tendency for it. Here are the patterns most associated with insomnia.
Copper Imbalance. Copper causes the mind to race and enhances emotions, both of which interfere with sleep. Copper indicators on a properly performed hair test are often not clear.
Many people, however, have what is called hidden copper imbalance. Assuming the hair test is performed correctly, which means the hair is not washed at the lab, indictors for copper imbalance include:
· Copper greater than about 2 mg% or less than 0.9 mg%.
· Zinc less than about 14 mg%
· Calcium greater than about 70 mg%
· Potassium less than about 3 mg% in a slow oxidizer
· Mercury greater than about 0.06 mg%
· Na/K ratio less than about 2 or greater than 10
Fast oxidation rate. This is often associated with low calcium and magnesium, another common hair analysis pattern associated with insomnia.
Four low electrolytes pattern. This is often associated with anxiety, irritability and sleep difficulties in some cases.
Calcium. A level of calcium greater than 175 mg% or a calcium/magnesium ratio greater than 10 or less than 3 often indicates biounavailable calcium and perhaps magnesium. This is also associated with insomnia in many instances.
HOT FLASHES AND SLEEP
Some post-menopausal women experience hot flashes at night that keep them awake. Here are few suggestions.
1. Do not take synthetic hormone replacement ever. Instead, begin by eliminating sugar and sweets, including most fruit juices and a lot of fruit from your diet. Improve your lifestyle, emotions and diet.
2. Most do not need natural or bio-identical hormone replacement either. Read the article on this website entitled Hormone Replacement Therapy before you go on hormones of any kind.
3. Try natural remedies that are not hormones first. These include Thyro-complex at a dose of 2-2-2 or even more if needed. This is from Endomet Labs (1-800-528-4067) and is a thyroid and adrenal support product. Rarely it will keep you up because it boosts glandular function. Take less in this case. You may get a 20% discount at Endomet if you say you are my client.
4. If that doesn’t work in a week or two, try adding boron, 3 mg once to three times daily for a few days or more. This is from any good health food store. The brand is not important as long as it is a quality company.
5. If this is not helpful, Endomet has another product called Ova-adren, up to 3-3-3, that works well in some cases.
6. Only do progesterone or estrogens if these other methods do not work at all.
References
1. Dement, W.C. and Vaughan, C., The Promise of Sleep, Dell Publishing, NY, 1999.
2. Wiley, T.S., Lights Out: Sleep, Sugar and Survival. 2001.
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