REST AND SLEEP -
ESSENTIAL FOR HEALTH
by Lawrence Wilson, MD
©
January 2012, The Center for Development
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.
WHY GET MORE SLEEP?
Most
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. 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.
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.
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.
Most
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.
In
fact, many types of emotional development and processing of oneÕs past take
place during the sleep state in many people. Thus, not giving yourself enough Ôdown timeÕ is harming
yourself in an emotional way as well as a physical one.
Spiritual
development and sleep. Resting is not just about physical and
emotional processing. An area that
is not often discussed is spiritual development. By this I mean a specific progression of development of the
subtle human bodies, such as the etheric body or etheric double, as it is sometimes called.
It is called this because it is shaped somewhat like the human
body, but a little larger so it looks like a double body to someone who has the
ability to see it in the human aura or energy field. It is also called the etheric
double because, when developed fully, it is large and consists of two human
bodies, one right side up and the other upside down.
This type of development is of the greatest import today to assure
a long, healthy physical life and for the development of wisdom and knowledge
as well. It is spoken of in some
Oriental texts, but not mentioned much in most Western spiritual books that
often focus more on religious aspects rather than energetic aspects of what may
be called development of the higher human faculties.
This particular development requires a
tremendous amount of extra rest and sleep. I cannot overstate this fact. This is the reason that many so-called
Òspiritually orientedÓ types of people need extra rest all the time. This is also the reason that many
teenagers, especially women, need a lot of rest. They are developing their etheric
bodies, although I know this sounds esoteric, and the rest is part of the
process. They often need a nap
during the day plus 10 hours or more of sleep, at times. At other times, they may not need quite
this much, and it can vary during the process.
I encourage all readers to pay attention to this need, not to just
try to avoid it with stimulants such as caffeine and sugar, and to find jobs
and activities in which they can take time in the afternoon, perhaps, to lay
down and rest, even if it is just for 15 minutes or so. 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 any job should, if possible, take advantage of this
rule.
In short, there is no substitute for sleep. Also, sleep is anything but a
waste of time. It is an essential
part of each personÕs daily life that can also be a rich time of not only
rejuvenation, but of insights and other healing processes.
THE IMPORTANCE OF DREAMING
Dreaming is another very important activity that only occurs
during the sleep state. Dreaming
is not a solitary phenomenon, meaning that it can have many different meanings. Even higher animals such as cats and dogs
engage in dreaming.
Dreams can represent processing of oneÕs past or even just daily
events. In most people, dreams are
often also processing other phenomena such as information from television shows
and radio programs that the mind needs to mull over, as it were, and make more
sense of. Dreams can also foretell
the future, to a degree, as many people know. Dreams can also have to do with people and events far away,
as many people also know.
Even unpleasant dreams, nightmares, premonitions and other
phenomena may be important, at times, and should not be stopped by not resting
or with the use of drugs. Of
course, some dreams are due to just overeating or some other physical health
condition. However, dreaming is a
fascinating subject that could fill an entire article of this size.
If one does not sleep enough, or does not sleep well for some
reason, the dreaming process is interrupted or prevented, and this always
impacts oneÕs health and oneÕs spiritual and mental development. It is another reason why adequate rest
and sleep are so critical for everyone, particularly the young, who are often
the ones who do not Òhave the time;Ó or are Òtoo busyÓ to stop and rest often.
WHY SOME PEOPLE CAN GET ALONG ON LITTLE SLEEP AND REST
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:
á
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.
á
Using stimulants. Their energy is false. One of these days it will catch up with
them and they will become ill.
Stimulants are not just items such as sugar, caffeine or
amphetamines. They include factors such as too much worry,
fears, anger and other emotional factors that definitely stimulate the body.
á
Illness
or certain biochemical imbalances. Many who do not sleep much
are either very toxic with copper and other metals, or have various other
physical imbalances such as biounavailable or
deficient levels of calcium that prevent them from resting adequately. They have gotten used to this, and can
function quite well. However, it
is not normal and it is certainly not healthful in the least. They are not really rested when they
wake up in the morning. In fact,
they are just driven, often by toxins in the body or other imbalances.
á
Energy
vampires. This is
unfortunately common as well.
Many people consciously or unconsciously have learned to steal energy
from 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 fro other to themselves.
Some
energy vampires recognize the trait, even if they donÕt know what to do about
it. Many others do not even
realize what they are doing.
Unfortunately, for example, many parents do this to their children,
stealing the innocence of the child.
This is sadly a reason why many young people unconsciously want to have
a child or several children.
If
you are feel exhausted around someone, it is important to protect yourself by
removing yourself or reducing interaction with such people. Having your energy drained leads to serious illnesses like cancer. This is a challenge for many
people. For more about energy
vampirism, read Energy Vampirism.
WHEN AND HOW MUCH 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.
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 to ten hours of
actual sleep is usually enough.
However:
1. Many people have a Ôsleep deficitÕ. That is, they will
require much more rest at first, often for several years or more, when they
begin to renew their bodies using nutritional balancing, 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.
2. This means 8 to 9 hours of actual sleep, not
lying in bed falling asleep or lounging in the morning as you wake up. In order to obtain a
full 8 or 9 hours of sleep, most people need to set aside another half hour to
an hour in bed for this reason.
3. For best health, do not make
exceptions to this rule 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 a key to having excellent energy.
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. I
realize this is difficult, so do your best as a parent to guide children with
this. If a child is up late one
night, be sure he or she can sleep in and that the next night the child goes to
bed very early.
College-Age Students. College students are often the most
sleep-deprived, due to many activities, parties, outings, late classes or other
distractions at this age. Young
people also have more natural or hormonal activity in most instances, so they
Òget away with itÓ, as they say.
This is a lie. They just
develop problems and illnesses as a result.
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, bacteria from your scalp and other debris all
night.
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.
Head toward the pole. Another suggestion,
if possible, is that if you live in the northern hemisphere, sleep with your
head to the north, more or less, and legs facing to the south or west if
possible. If you live in the
southern hemisphere, it is reversed with your head facing south. If you live very near the equator, this
is less important. This has to do
with very subtle energies that some people can feel. There is a flow of magnetic energy from the poles to the
equator of the earth. When you
align with it, it helps release negative energies that everyone picks up during
the day from other people, from computers, televisions and other stray
electromagnetic fields. It does
even more than this, however.
Mattresses.
Avoid sleeping on very soft mattresses that distort your posture. Memory foam
mattresses are very good, as are some conventional beds and some air beds,
possibly. I do not recommend water
beds, although some people like them.
I don't think it is ideal to be sleeping on water. Some mattresses are smelly when new, so
check on this.
Sheets. Most
are fine, though pure cotton sheets or even silk (costly) may be a little
better than synthetic sheets.
Pillows. If
possible, skip pillows if you sleep on your back. If you must use a pillow, use a new one
and keep them very clean. Place them in the washing
machine or replace when dirty.
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 oneÕs own life, and oneÕs 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 explained why this is not
so. Plenty of 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 might be simple, but usually
requires a nutritional balancing 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 or sleeping pills, but to begin correcting body
chemistry. However, not sleeping
will only make the problem worse.
If a sleeping pill is needed for a while, it is okay.
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, for example.
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. Ideally, go to bed
very early and get up early when the world is still peaceful and quiet to
experience the peace you need.
FOUR STAGES OR ASPECTS OF SLEEPING
Sleeping
actually involves at least four aspects of human physiology. These are:
1. Rest. The body simply rests. This is extremely important for a
number of hours each day. Otherwise,
the body literally can wear out sooner.
Rest is the time the body begins to regenerate itself.
2. Muscle relaxation. Although this is
similar to rest, it is listed separately because it is somewhat different. The muscles require a special type of
rest that is somewhat unique. Just
putting your feet up on the couch or in bed is excellent to relax most of the
musculature of the body, another necessary aspect of rest and sleep.
3. Dreaming and rebuilding the body. This aspect of rest
requires that the conscious mind be put aside for a time. Also, the best time for this process is
the hours before midnight. The
other processes are not time-dependent.
The reasons appear to be complex, but the deep rebuilding of the body
seems to occur the most in the hours before midnight to 1 AM. This is why going to bed as early as is
conveniently possible, and no later than 9 or 9:30 PM is excellent. It is also why if you travel, stay on
the local time zone with your sleeping habits. Do not stay up until midnight just because you are
accustomed to a different time zone, even for a few days.
4. Processing and learning. This is divided into
many aspects that are more esoteric.
Most people travel out of the physical body in what is called the finer
body. They literally learn study,
teach, heal, assist others and may have other experiences during the sleep
state.
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) Before bed, try to dissipate harmful or stray electromagnetic
energies that we all pick up during the day. Possible ways to do this include:
á
Take a quick shower just
before bedtime. Do not take a bath
every night, as many people do.
This can cause you to absorb too many toxins in the bath water, and it
is quite yin, as well, in Chinese medical terminology. A quick shower is best for this
purpose.
á
Get in a near infrared
sauna for 10-15 minutes. Other
saunas are not as good, but might work, too.
á
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 ÔdifficultÕ personality. D) shine a red infrared lamp
close to your head area for no more than 10 minutes before bed.
4) 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.
5) 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.
6) 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, you may need to 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. Also, decide you will not
initiate or take phone calls after perhaps 8 or 8:30 PM, since this can easily
stimulate a person and keep one awake.
7) 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.
8) Do some spiritual reading before bed each night, rather than
watch the nightly news or a movie.
This can make quite a difference for some
people. It is relaxing, uplifting,
and can help one to have a sense of peace and tranquility.
9) Be sure you are warm enough, but not hot. This includes your
feet. Wear socks if needed, or
heat your feet with a heater. A
warm bath or sauna before bed can also be excellent.
10) Make sure your bedroom is dark and quiet. Install black
velour fabric behind curtains or use other methods so your sleeping area is
very dark, and preferably very quiet as well.
11) Some ventilation and movement of air is often helpful for
sleeping. This might mean running a ceiling fan or just cracking a window
open a small amount if it is cold outside, for example.
12) Let go of physical tension in the body. Methods that can be
used include ten minutes of slow, deep breathing, gentle stretching or yoga in
the evening
13) Foot reflexology is superb to relax before bed. This is excellent to
calm the nerves and help restore the natural energy flow in the acupuncture
meridians of the body.
Rub both entire feet, for at least five to ten minutes each. Be sure to include rubbing all the
toes, the top of the foot, the heel and a little ways up the legs. Pay more attention to any area that is
tender or painful. Twisting the
toes gently is also very good.
A reflexology sleep point. A
reflex point on the soft area about the middle of the bottom of the large toe,
slightly nearer the inside of the toe next to the second toe, appears to be
specific for assisting sleep and rest.
14) A chi machine can be fabulous just before bed. This is a box that
sits on the floor and you place your ankles in cradles on top of the box. When activated, the machine gently
moves your legs back and forth, relaxing the spine and the entire body. These are not too expensive, as a
simple one usually works just fine and cost about $120.00 new.
15) Do your best to let go of fears and worry at bedtime. This may be why
spiritual reading is so helpful for some people. A simple affirmation might even be enough, 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."
16) A cool sleeping environment is often better than a hot, stuffy
room. If
possible, have your sleeping area cooler than room temperature.
17) When 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.
18) Ear plugs. These
are often helpful, especially in noisy environments, when traveling, or when
sleeping with a partner. The foam
rubber type are fine, but not nearly as good as the silicone type. They cost more, but block much more
sounds.
Eye
covering should not be
needed if the room is very dark.
If this is not possible, such as when traveling or if a streetlight is
nearby, perhaps, then eye covering can be excellent.
19) Separate beds for partners can be a helpful idea, though it sounds horribly
unromantic to some. It is better
energetically for many people. It
also helps assure that a partnerÕs visits to the bathroom, or just random
tossing and turning will not wake you up.
20) Avoid most magnetic mattress pads. 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.
21) 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.
22) Avoid becoming overtired. When one is overtired, the adrenal
glands are overstimulated. One may need to unwind before going to bed in this
case. This is one of the most
important reasons to go to bed early.
If one stays up for some reason, the sympathetic nervous system and the
adrenal glands will help keep you up by secreting some adrenal and thyroid
hormones. This is fine, except
that when you wish to go to bed, you cannot sleep well as you are overstimulated.
23) If possible, sleep in, in the morning. This 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, or just lie awake and meditate, for example, 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.
24) Turn off
electronic appliances, or at least sleep 8-10 feet away from wifi, cell phones, TV sets, computers and all other sources
of EMF (electromagnetic fields). If at all possible,
turn these devices off and do not keep alarm clocks right next to your
head. Battery powered devices are
not nearly as much of a problem, however, if you need an alarm clock.
If you are very sensitive to electronic emissions, know that even
turning off some electrical equipment is not always enough. 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 to
install a special switch or circuit breaker, but I know people for whom it has
made a lot of difference in their rest.
25) 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.
26) Natural remedies. Use calcium and magnesium during the day to assist sleep. I always
recommend extra calcium and magnesium for everyone, even if sleep is not a
problem. However, several clients
have reported that taking more calcium and magnesium during the day as well, and
not just before bed, helps them sleep better. Most likely, the reason is it keeps the nervous system
calmer all day and avoids one becoming as overtired or overstimulated. The amount to take is usually about 500
mg of calcium and about 300 mg of magnesium three times a day with meals. Even more is fine, if needed.
During the night, you can take more calcium and magnesium. Chewing your supplement or taking a
liquid calcium/magnesium supplement may 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 natural sleep remedies. 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. They should
not be needed as your body heals on a nutritional balancing program.
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
Other nutrients. Other sedative
products include choline, inositol,
threonine, and sedative herbs such as hops,
passionflower and others. 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 has 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.
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 with 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.
Avoid
Chinese patent herbal remedies such as An Shui Wan
and Worry Free, Sleep Easy (Shui de An). Chinese herbs can contain toxic metals,
even the best brands, in my experience.
I recommend melatonin only for a short period of time, as it is a
hormone that may have other unpredictable effects.
27) Hydrotherapy. An older 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.
28) Empty the bladder and bowels. This may be obvious,
but having a full bladder or being constipated will also interfere with sleep.
29) Listen to a boring lecture or other boring CD or tape. This can be
surprisingly good, and much better than listening to music or watching a movie,
at times.
30) A nutritional balancing program will often identify
many other hidden causes for sleep difficulties such as copper toxicity,
mercury and other metal toxicity, calcium and magnesium imbalances, and so on.
31) Drug therapy
for sleep is not usually needed if all the above is used. Only consider it if you are doing all
the above suggestions to no avail.
Sleep is so important that in such a case, a sleeping pill 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, however, and only as much as
needed. Another OTC drug that may
be better is Excedrin PM. Remember
to take calcium and magnesium first, however, as much as you need. Beware that many brands of calcium and
magnesium are not effective for some reason. I am not sure why this is so, but have observed it many
times. So one may need to try
several products in enough quantity to see which works.
ÒJUNK SLEEPÓ THREATENING TEENAGERÕS HEALTH
Electronic gadgets have
overtaken many teenagersÕ bedrooms, damaging their health due to lack of sleep,
according to a British survey.
The Sleep Council warns that
Òjunk sleepÓ 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 using 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, ÒWhat 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.Ó
The Sleep Council Press
Release
The Sleep Council Teenage
Sleep: Facts, Figures & Tips
Scientific American August 28,
2007
OTHER SLEEP ISSUES
If afternoon naps interfere with nighttime
sleeping. This happens, at times.
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 a commercial
airline pilot. 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.
Sleep
loss during nutritional balancing programs, and what to do if you cannot sleep
well for one or even several nights. This happens infrequently on a
nutritional balancing program due to the release of a toxic metal or perhaps a
toxic chemical such as a stimulant drug or even stored caffeine. Here are simple measures to take:
1.
Do not panic. Nap the next day if
at all possible.
2.
During the night, do your best to rest at night lying down. If sleep is impossible, listen to quiet
music, an instructional CD, the radio or other quiet activity.
3.
You may do a coffee enema at night, even in the middle of the night if you have
a headache or other toxic symptoms.
I have often been able to fall back asleep afterwards. Perhaps use a little less coffee at
night.
4.
You may also use a sauna in the middle of the night, and it may help move a
toxic reaction along faster or stop pain so you can sleep.
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 set 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, in part for this reason.
Snoring. This can and does interfere with oneÕs
sleep, not just your partnerÕs 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.
Special physical exercises are also available that may help
snoring. 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. Losing weight helps some people stop
snoring.
Hot flashes that keep one awake. Some
women at or near the menopause experience hot flashes at night that keep them
awake. For safe, simple ways to
deal with this problem that often work well, without the need for drugs or
natural hormones, read the article entitled Menopause.
Sleeping with an ozonator/ionizer
air purifier. This is recommended
highly. It adds a little oxygen to
the air, which everyone needs today.
The machines are offered by Better Living or Eco-Quest, and perhaps by
other manufacturers. All are
acceptable, as far as I know as long as they have an ozonator
and an ionizer in them. For more
on how to acquire one of these machines inexpensively, click here.
Place the machine in the bedroom, preferably high off the floor on
a book shelf. Set the ozone
production to about half way. Full
power is too much and will irritate the lungs. Close the bedroom door most of the way, ideally, to keep the
ozone in the room.
Do not be afraid of ozone – it is not harmful when used
correctly. Adding a little more
even in a polluted city with a higher natural ozone level should be okay for
most people, especially if one eats well and drinks some carrot juice that is
high in vitamins C and E, the antioxidants.
SLEEP APNEA
Some
people do not rest well, though they may sleep. One cause is sleep apnea. With this condition, one stops breathing periodically during
sleep. The usual cause is the
tongue slips back into the throat, blocking the air flow.
Detection of sleep apnea. Sometimes a partner will just notice
that you stop breathing at times.
However, the other way the problem is identified is to go to a sleep
clinic. These are available in
many locations. One goes to sleep
at the clinic and cameras observe oneÕs breathing and movement during the
night.
Correction. 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. The hair copper level is often normal
or even low. 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:
á
Copper greater than about 2
mg% or less than 0.9 mg%.
á
Zinc less than about 14 mg%
á
Calcium greater than about
70 mg%
á
Potassium less than about 4
mg%r
á
Mercury greater than about
0.03 mg%
á
Na/K ratio less than about
2 or greater than 10
A 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 impaired sleep.
Calcium and/or magnesium deficiencies. A hair calcium level below about 35 mg% or a hair magnesium less
than about 4 mg% may indicate deficiencies that often interfere with rest and
sleep.
Calcium and magnesium are needed to relax the muscles and the
nervous system.
Biounavailable calcium and/or
magnesium. A hair calcium level
greater than 175 mg%, or perhaps even less, often indicates some degree of biounavailable calcium and perhaps magnesium. This is highly associated with insomnia
in many instances because it is functionally the same as a deficiency.
Many other hair analysis imbalances may
contribute to insomnia. These
include mercury toxicity, other high levels of toxic metals, and an imbalanced
sodium/potassium ratio – either too high or too low.
REST AND SLEEP CRITICAL FOR DEVELOPMENT
This
is a specialized topic. It is
discussed in another article on this website, entitled Sleep And Development.
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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