SLEEPAND REST
ESSENTIAL FOR HEALTH
by Lawrence Wilson, MD

Thousands of people do not get enough rest and sleep. This is by far the most overlooked health factor in thousands of cases, since most doctors ignore this essential healing factor. Do you get enough rest and sleep? We doubt it. This article will discuss the need for sleep, the benefits of sleep, the harm of lack of rest and how to get more rest when you do lay down to sleep.

WHY DO WE REST AND SLEEP?

Literally millions of people around the world do not sleep adequately. The reasons range from boredom to stress or overwhelming family, work or even religious obligations that one takes on in an effort to live better or provide better for one’s family or nation.
However, not getting enough sleep creates many more problems than can ever be solved by working more or spending more time with the family or even spending more time in religious or spiritual practice.
Now let us examine why we absolutely need a lot of rest for spiritual development as well as for physical regeneration of our bodies. Medical research confirms that adequate rest and sleep are absolutely required for your heart, arteries, blood sugar, immune system, skin and much more. During the day, our bodies are in a breakdown mode. This means that, 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.

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.

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. 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 hours 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.

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.

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) 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.

2) 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.

3) 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.

4) 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.

5) 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.

6) 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.

7) Make sure your bedroom is dark and quiet. Install black velour fabric behind curtains or use other methods so your sleeping area is dark.

8) 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.

9) 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."

10) 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.

11) The type of bed or mattress can matter a lot. Many 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. 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.

12) 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.

13) 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.

14) Avoid becoming overtired. When one is overtired, the adrenal glands are overstimulated. One may need to unwind before going to bed in this case.

15) 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.

NATURAL HELP FOR SLEEP

There are many natural sleep remedies. These should not required as 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 and homeopathic remedies that are available at the health food store. 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.
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 800 mg of chelated calcium and up to 800 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.

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-htp may also be used by themselves. These are also very safe and helpful for many people.

Another famous herbal sleep inducer is valerian. The only problem with this excellent herb is finding one that is of the excellent quality that you require. Each person’s need is somewhat different. You may need to experiment with several different brands.

Another excellent sleep inducer for many people is rubbing the feet before bedtime. This is also called zone therapy or foot reflexology. In particular, a reflex from 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.

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 50 mg of zinc, up to 300 mg of vitamin B6 and up to 300 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.

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.

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. However, some doctors just use is a splint in the mouth that keeps the tongue positioned correctly. Also, nutritional balancing may correct the entire condition.

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.

Copyright April 2007, L.D. Wilson Consultants, Inc.

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