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  1. 1. SleepSleep is one of the great mysteries of life. Like gravity or the quantum field,we still don’t understand exactly why we sleep—although we are learningmore about it every day.We do know, however, that good sleep is one of the cornerstones of health.Six to eight hours per night seems to be the optimal amount of sleep formost adults, and too much or too little can have adverse effects on yourhealth.Sleep deprivation is such a chronic condition these days that you might noteven realize you suffer from it. Science has now established that a sleepdeficit can have serious, far reaching effects on your health.For example, interrupted or impaired sleep can:Dramatically weaken your immune systemAccelerate tumor growth—tumors grow two to three timesfaster in laboratory animals with severe sleep dysfunctionsCause a pre-diabetic state, making you feel hungry even ifyou’ve already eaten, which can wreak havoc on your weightSeriously impair your memory; even a single night of poorsleep—meaning sleeping only 4 to 6 hours—can impact yourability to think clearly the next dayImpair your performance on physical or mental tasks, anddecrease your problem solving abilityWhen your circadian rhythms are disrupted, your body produces lessmelatonin (a hormone AND an antioxidant) and has less ability to fightcancer, since melatonin helps suppress free radicals that can lead tocancer. This is why tumors grow faster when you sleep poorly.Impaired sleep can also increase stress-related disorders, including:Heart diseaseStomach ulcersConstipationMood disorders like depression
  2. 2. Sleep deprivation prematurely ages you by interfering with your growthhormone production, normally released by your pituitary gland during deepsleep (and during certain types of exercise, such as Peak FitnessTechnique). Growth hormone helps you look and feel younger.One study has even shown that people with chronic insomnia have a threetimes greater risk of dying from any cause.Lost sleep is lost forever, and persistent lack of sleep has a cumulativeeffect when it comes to disrupting your health. Poor sleep can make yourlife miserable, as most of you probably know.The good news is, there are many natural techniques you can learn torestore your “sleep health.”Whether you have difficulty falling asleep, waking up too often, or feelinginadequately rested when you wake up in the morning—or maybe yousimply want to improve the quality of your sleep—you are bound to findsome relief from my tips and tricks below.**If you are interested in more information about sleep or any of the33 items listed, I invite you to delve into the links that follow, whichare grouped by subject.Optimizing Your Sleep Sanctuary1. Sleep in complete darkness, or as close to it as possible.Even the tiniest bit of light in the room can disrupt your internalclock and your pineal glands production of melatonin andserotonin. Even the tiniest glow from your clock radio could beinterfering with your sleep. This will help decrease your risk ofcancer. Close your bedroom door, and get rid of night-lights.Refrain from turning on any light at all during the night, evenwhen getting up to go to the bathroom. Cover up your clockradio. Cover your windows—I recommend using blackoutshades or drapes.All life evolved in response to predictable patterns of light anddarkness, called circadian rhythms. Modern day electricallighting has significantly betrayed your inner clock by disruptingyour natural rhythms. Little bits of light pass directly throughyour optic nerve to your hypothalamus, which controls your
  3. 3. biological clock. Light signals your brain that it’s time to wakeup and starts preparing your body for ACTION.2. Keep the temperature in your bedroom no higher than 70degrees F. Many people keep their homes and particularly theirupstairs bedrooms too warm. Studies show that the optimalroom temperature for sleep is quite cool, between 60 to 68degrees. Keeping your room cooler or hotter can lead torestless sleep. When you sleep, your body’s internaltemperature drops to its lowest level, generally about four hoursafter you fall asleep. Scientists believe a cooler bedroom maytherefore be most conducive to sleep, since it mimics yourbody’s natural temperature drop.3. Check your bedroom for electro-magnetic fields (EMFs).These can disrupt the pineal gland and the production ofmelatonin and serotonin, and may have other negative effectsas well. To do this, you need a gauss meter. You can findvarious models online, starting around $50 to $200. Someexperts even recommend pulling your circuit breaker beforebed to kill all power in your house.4. Move alarm clocks and other electrical devices away fromyour bed. If these devices must be used, keep them as faraway from your bed as possible, preferably at least 3 feet.Remove the clock from view. It will only add to your worry whenyou stare at it all night... 2 a.m. ...3 a.m. ... 4:30 a.m.5. Avoid using loud alarm clocks. It is very stressful on yourbody to be suddenly jolted awake. If you are regularly gettingenough sleep, an alarm may even be unnecessary. I gave upmy alarm clock years ago and now use a sun alarm clock, analarm that combines the features of a traditional alarm clock(digital display, AM/FM radio, beeper, snooze button, etc.) witha special built-in light that gradually increases in intensity,simulating sunrise.6. Reserve your bed for sleeping. If you are used to watchingTV or doing work in bed, you may find it harder to relax and driftoff to sleep, so avoid doing these activities in bed.7. Consider separate bedrooms. Recent studies suggest, formany people, sharing a bed with a partner (or pets) cansignificantly impair sleep, especially if the partner is a restlesssleeper or snores. If bedfellows are consistently interfering withyour sleep, you may want to consider a separate bedroom.
  4. 4. Preparing for Bed7. Get to bed as early as possible. Your body (particularly youradrenal system) does a majority of its recharging between thehours of 11 p.m. and 1 a.m. In addition, your gallbladder dumpstoxins during this same period. If you are awake, the toxinsback up into your liver, which can further disrupt your health.Prior to the widespread use of electricity, people would go tobed shortly after sundown, as most animals do, and whichnature intended for humans as well.8. Dont change your bedtime. You should go to bed and wakeup at the same times each day, even on the weekends. Thiswill help your body to get into a sleep rhythm and make it easierto fall asleep and get up in the morning.9. Establish a bedtime routine. This could include meditation,deep breathing, using aromatherapy or essential oils orindulging in a massage from your partner. The key is to findsomething that makes you feel relaxed, then repeat it eachnight to help you release the tensions of the day.10. Dont drink any fluids within 2 hours of going to bed.This will reduce the likelihood of needing to get up and go to thebathroom, or at least minimize the frequency.11. Go to the bathroom right before bed. This will reducethe chances that youll wake up to go in the middle of the night.12. Eat a high-protein snack several hours before bed.This can provide the L-tryptophan needed for your melatoninand serotonin production.13. Also eat a small piece of fruit. This can help thetryptophan cross your blood-brain barrier.14. Avoid before-bed snacks, particularly grains andsugars. These will raise your blood sugar and delay sleep.Later, when blood sugar drops too low (hypoglycemia), youmay wake up and be unable to fall back asleep.15. Take a hot bath, shower or sauna before bed. Whenyour body temperature is raised in the late evening, it will fall atbedtime, facilitating slumber. The temperature drop from gettingout of the bath signals your body it’s time for bed.16. Wear socks to bed. Feet often feel cold before the restof the body because they have the poorest circulation. A studyhas shown that wearing socks to bed reduces night waking. As
  5. 5. an alternative, you could place a hot water bottle near your feetat night.17. Wear an eye mask to block out light. As discussedearlier, it is very important to sleep in as close to completedarkness as possible. That said, its not always easy to blockout every stream of light using curtains, blinds or drapes,particularly if you live in an urban area (or if your spouse has adifferent schedule than you do). In these cases, an eye maskcan be helpful.18. Put your work away at least one hour before bed(preferably two hours or more). This will give your mind achance to unwind so you can go to sleep feeling calm, nothyped up or anxious about tomorrows deadlines.19. No TV right before bed. Even better, get the TV out ofthe bedroom or even completely out of the house. It’s toostimulating to the brain, preventing you from falling asleepquickly. TV disrupts your pineal gland function.20. Listen to relaxation CDs. Some people find the sound ofwhite noise or nature sounds, such as the ocean or forest, to besoothing for sleep. An excellent relaxation/meditation option tolisten to before bed is the Insight audio CD. Another favorite isthe Sleep Harmony CD, which uses a combination of advancedvibrational technology and guided meditation to help youeffortlessly fall into deep delta sleep within minutes. The CDworks on the principle of “sleep wave entrainment” to assistyour brain in gearing down for sleep.21. Read something spiritual or uplifting. This may helpyou relax. Dont read anything stimulating, such as a mystery orsuspense novel, which has the opposite effect. In addition, ifyou are really enjoying a suspenseful book, you might betempted to go on reading for hours, instead of going to sleep!22. Journaling. If you often lay in bed with your mind racing,it might be helpful to keep a journal and write down yourthoughts before bed. Personally, I have been doing this for 15years, but prefer to do it in the morning when my brain isfunctioning at its peak and my cortisol levels are high.Lifestyle Suggestions That Enhance Sleep
  6. 6. 23. Reduce or avoid as many drugs as possible. Manydrugs, both prescription and over-the-counter, may adverselyaffect sleep. In most cases, the condition causing the drugs tobe taken in the first place can be addressed by followingguidelines elsewhere on my web site.24. Avoid caffeine. At least one study has shown that, insome people, caffeine is not metabolized efficiently, leaving youfeeling its effects long after consumption. So, an afternoon cupof coffee or tea will keep some people from falling asleep atnight. Be aware that some medications contain caffeine (forexample, diet pills).25. Avoid alcohol. Although alcohol will make you drowsy,the effect is short lived and you will often wake up several hourslater, unable to fall back asleep. Alcohol will also keep you fromentering the deeper stages of sleep, where your body doesmost of its healing.26. Make certain you are exercising regularly. Exercisingfor at least 30 minutes per day can improve your sleep.However, dont exercise too close to bedtime or it may keepyou awake. Studies show exercising in the morning is the bestif you can manage it.27. Lose excess weight. Being overweight can increaseyour risk of sleep apnea, which can seriously impair your sleep.Please refer to mynutrition plan forrecommendations.28. Avoid foods you may be sensitive to. This isparticularly true for sugar, grains, and pasteurized dairy.Sensitivity reactions can cause excess congestion,gastrointestinal upset, bloating and gas, and other problems.29. Have your adrenals checked by a good naturalmedicine clinician. Scientists have found that insomnia maybe caused byadrenal stress.30. If you are menopausal or perimenopausal, getchecked out by a good natural medicine physician. Thehormonal changes at this time may cause sleep problems if notproperly addressed.If All Else Fails31. My current favorite fix for insomnia is EmotionalFreedom Technique (EFT). Most people can learn the basics
  7. 7. of this gentle tapping technique in a few minutes. EFT can helpbalance your bodys bioenergy system and resolve some of theemotional stresses that are contributing to your insomnia at avery deep level. The results are typically long lasting andimprovement is remarkably rapid.32. Increase your melatonin. Ideally it is best to increaselevels naturally with exposure to bright sunlight in the daytime(along with full spectrum fluorescent bulbs in the winter) andabsolute complete darkness at night. If that isn’t possible, youmay want to consider a melatonin supplement. In scientificstudies, melatonin has been shown to increase sleepiness, helpyou fall asleep more quickly and stay asleep, decreaserestlessness, and reverse daytime fatigue. Melatonin is acompletely natural substance, made by your body, and hasmany health benefits in addition to sleep.Related Articles