This video discusses some of the tools to help you get back to sleep through different breathing techniques. Be sure to also check out Deep Breathing.
On that page, I list other resources that discuss other methods of breathing to
help with sleep and get back to sleep such as left-right nostril breathing. If
you wake up at night and need to go to the bathroom, consider on every exhale
saying, (or at least thinking if you have to be quiet) the Sacred Universal
Mantra "OM".
Equally or more importantly, watch Sivananda Yoga Class - 90 min
(youtube, thanks Bill) for excellent breathing and relaxation techniques along with a yoga
class!
Start of Savasana
(initial relaxation)
Start of Kapalabhati
(cleansing breathing exercise)
Start of Anuloma
viloma (alternate nostril breathing)
You can use many of the techniques demonstrated in the video (again
such as left-right nostril breathing) while you are in bed. Create a
sequence that works for you.
Purpose
To help you become more aware of the many things you can do to help improve
your sleeping.
Introduction
Many factors affect sleep, and often one or more of those factors may need to
be adjusted to improve your night's sleep. Some are physical related, and some
are emotional related. How important is sleep? Well, some
say it's critical to good health (see Avoiding
Cancer by B.J. Wang). B. J. Wang states, "The first and most important
step toward minimizing cancer risk starts with a healthy sleep schedule. ... a
full 8 hours..."
This page lists some of the factors that can be adjusted to improve your
sleep. In this current version, topics are not in priority order, and comments
may be sparse.
What matters?
The following is a partial collection of some of the tips I learned from
other sources on better sleeping.
What Actions?
Why/Comments
Sleep Posture and Bed
If you are like me who used to sleep for years and years on my back,
I'm now sleeping on my left side and with softer bed to accommodate and
contour to my body. See Mayo
Clinic - best sleeping position? (mayoclinic.org) Also, MAKE SURE you
bed and pillows are comfortable!
Deep Breathing
Deep Breathing is a powerful way to
help get you to sleep.
Thinking, saying, and feeling positive thoughts before you fall asleep
help set the stage for better state of mind and sleep. That can also help
you fall asleep faster.
Distract your thoughts
You can redirect the thoughts that are keeping your mind from resting
using various techniques such as music, (boring) audio books, and well as
replacing your thoughts with Positive thoughts.
Room for sleeping
Some say your bedroom should only be for sleep. If you are having
trouble sleeping because of excess thought, then get up and go somewhere
else and come back when you're sleepy.
Routine
Many say routine is important. If you eat at the same time, you will get
hungry right around the time you eat. Similarly, if you go to sleep every day at the same
time, you will get tired around the same time.
Cold room
Cool bedroom is recommended. 65?
Foods eaten, and when
Some solutions may include:
Eat dinner earlier enough to help work through digestion.
No fluids 2 hours before bedtime.
If you want a snack before bed, consider a handful of almonds / walnuts,
or some nut butter on bread. Or a
complex carb snack and/or
kiwi
Eat a high protein snack (it could be cauliflower) several hours before bed: (provides
Tryptophan needed for Melatonin and Serotonin)
Eat a small piece of fruit (help Tryptophan to cross blood-brain barrier)
Room darkness
Light seen at night quickly depletes Melatonin. That also applies to
your hallway and bathroom if you have to use it at night. Keep as dark as
you can, and some say using red lights may prevent accidental depletion of
Melatonin.
Noise
Some noises that only happen randomly may wake you up. Noisy
heating/cooling and outside noises are examples.
Digestive issues, gas, gut
Gas may make you feel like you have to urinate at night.
Physical movement, pain, snoring, etc.
Several issues can wake you up without knowing. Restless legs syndrome
is just one of them. There are plenty of sources on how to reduce each one
of those issues.
Prior to bed
No stimulating or stressful activities before bedtime. No work 2-3 hours
before bed.
Exercise
As little as 10 minutes of aerobic exercise a day, can drastically
improve sleep. Consider ZACH BUSH MD | 4 Minute Workout.
(youtube) It was the first one I found, it can be done anywhere! I
would do it during a walk in the woods, maybe my favorite studio :)
Attitude
Remain calm when you can't sleep, because it is said that in time your
body will get the sleep it needs. It may require changing your habits, but
it can be improved.
What about taking too much or long term effects? I could find this: Glycine
(brighamandwomens.org)
And how much to take? "Studies have used up to
90 grams of glycine per day over several weeks without
serious side effects" Top 9 Benefits and Uses of Glycine
(healthline.com)
Consuming glycine immediately before bedtime may help you fall asleep faster and improve the overall quality of your sleep. Most studies use a dose of around 3 grams, which is taken before bed.
(source)
Amazon sells the powder,
which is much cheaper, pharmaceutical grade! Check
out some of the Amazon reviews. so many are happy and say it helps
with sleep, and OCD and diabetes, and much more
----------------
This tiny amino acid can have a big impact
on your sleep. It may raise the amount of serotonin, a brain chemical that
affects slumber. It also helps your blood flow and drops your body
temperature, both of which encourage you to nod off. Glycine supplements
are viewed as safe. Try taking 3 grams about an hour before bedtime. (source)
--------- When to take it? "Mix the powder into half a glass of water. Glycine uptakes into the brain in 30 minutes after ingestion, so take between ½ to 1 hour before bed."
(medium.com).
L-Theanine And Glycine For Sleep
(keevs.com) talks about combining them for even better results. "Glycine takes approximately 15-20 minutes to work on your body."
-----------------
From The National Library of Medicine:
See also: The Sleep-Promoting and Hypothermic Effects of Glycine are Mediated by NMDA Receptors in the Suprachiasmatic Nucleus
(ncbi.nlm.nih.gov). The use of glycine as a therapeutic option for
improving sleep quality is a novel and safe approach.
Now, in the discussion, they use it for schizophrenia. Look at the high
dose they used: "it's use a mean dose of ~60g/day.has been reported
to significantly improve cognition and reduce the negative symptoms of
schizophrenia." So ~60g/day was used by medical doctors FOR
schizophrenia!!! So maybe it is safe to take!
Magnesium has a relaxing effect on the body and brain, which may help improve sleep quality. Though most studies use doses of 225.729 mg daily, you should not take more than 350 mg per day unless advised by a healthcare professional.
(source)
pse diarrhea, nausea, and vomiting when taken in high doses
Low levels of this mineral may make it harder for you to fall or stay asleep. Studies show that magnesium supplements may improve slumber in older people and those with restless legs syndrome. Get enough with foods like nuts and leafy greens. Women need 310-320 milligrams per day, while men need 400-420 milligrams. Ask your doctor if you should take a supplement: Too much magnesium can lead to cramps and nausea.
(source)
Lavender
mist, aromatherapy, not oral
pse nausea, belching, and diarrhea
Valerian Root
Valerian root is a popular supplement that may improve sleep quality and
sleep disorder symptoms when taken in doses of 300.600 mg, at least in
some people. More studies are needed on the safety of long-term use.
(source)
L-theanine
Tryptophan, ginkgo biloba, and L-theanine may also help promote sleep.
However, they are not backed by many studies, so more research is needed
before strong conclusions can be made. Use caution before trying kava for
sleep. (source)
pse no confirmed or direct side effects when taken alone; diarrhea and abdominal pain when combined with
L-cystine. (source)
Tryptophan
Tryptophan, ginkgo biloba, and L-theanine may also help promote sleep.
However, they are not backed by many studies, so more research is needed
before strong conclusions can be made. Use caution before trying kava for
sleep. (source)
pse mild nausea and vomiting
Ginkgo biloba
Tryptophan, ginkgo biloba, and L-theanine may also help promote sleep.
However, they are not backed by many studies, so more research is needed
before strong conclusions can be made. Use caution before trying kava for
sleep. (source)
pse mild and rare side effects such as diarrhea, headache,
nausea, and rash
(youtube) Prof. Reiter has studied Melatonin maybe longer than anyone
else has, over 40 years. He mentions that cancers stop growing in darkness
and Melatonin, and that in the past (before the lightbulb) we had many
more hours of darkness. He also discusses how disruptive nighttime lights
can be to your sleep.
As you age, your Melatonin production drops. He advocates and
takes Melatonin supplements based on age. He is older, takes 100mg's every
day (1:18:22), and has been taking Melatonin for many years. If he wakes
up in the middle of the night, he may take a couple more (5mg each, adding
10mg) (1:25:40).
Start taking maybe at age 40-45 to delay disease. He knows
of Diabetics that take 1,000mg per day.
It's been said you cannot overdose on Melatonin, and studies now show
that for sleep, it can allow for sleep ("opens up the sleep
gate" 1:24:20), but is not a sleep drug. The video goes into
Melatonin, and its role in animals and plants. It also includes many
studies that indicate possible benefits from Melatonin. After the lecture,
there is a question & answer section (about 1:20:00). For brands he
suggests (1:21:12) Source Naturals, Natrol
Time released (amazon) which is what he takes, and Nature Made.
Melatonin may not help as a sleep aid for everybody. However, it can help
for so many.
Melatonin supplements may improve sleep quality when taken in doses of
3.10 mg. They seem to be especially helpful if you have jet lag or are
doing shift work.
Consider these natural remedies for insomnia. In the page it mentions
that Taurine. See also The Supplements I Recommend To All My Plant-Based Patients
(drjoelkahn.com) where he mentions that he suggests, among other
supplements, Taurine.
"Not only does Triphala help to detoxify and cleanse the colon, it also purifies the blood and removes toxins from the liver. Other cleansing benefits of Triphala include reducing some forms of cholesterol (serum cholesterol), and reduces high blood pressure."
(sleepfoundation.org) Thyroid issues can lead to sleep problems, as well.
When your gland produces too much thyroid hormone, this is known as hyperthyroidism. The condition causes different bodily functions to speed up, leading you to feel wired and jittery.
Symptoms may also include feeling anxious and experiencing a racing pulse, making it hard to get into a relaxed state.
Insomnia cures:
Reduce stress
Improve environment
Restrict your sleep (6 hours per night) (until you cure your insomnia)
Avoid excess stimulation
Exercise regularly
Emotional freedom technique, journaling before bed, reading before bed
Sleep 10pm->4am for 21 days. (this gets into a routine)
ABSOLUTE DARK (mask if needed), cover blue lights
NREM (3 stages)
Deepest state of NREM, thought to be the most restful form of sleep,
person feels .groggy. when awoken from stage 3 (called Sleep Inertia,
groggy when awakened).
(REM is 4-5 periods per night, bizarre content, we want to get 4/5, adults
have it less then children)
REM on-off switch
ON when abundance of neurotransmitter Acetylcholine (activates Rem on
neurons) (Ann: some? antihistamines inhibit Acetylcholine)
OFF requires absence of monoamine neurotransmitters
Histamine, serotonin, dopamine, adrenaline, melatonin, norepinephrine
Serotonin and norepinephrine switch REM neurons OFF
Melatonin (reset the circadian clock) (decreases with age)
Does NOT cause sleepiness
Exposure to even small amounts of light can suppress melatonin; BLUE LIGHT
has the strongest effect
To increase: Melatonin cherries, banana, pineapples, oranges, grapes,
plumbs, olive oil, wine and beer
avoid looking at bright screens 2-3 hours before bed (after sunset, and it
messes the circadian cycle)
Solutions for blue light: (exposure to sunlight for full spectrum
fluorescent bulbs) (at least 30 minutes of sunlight per day)
Dos and don.ts to achieve deep sleep
No stimulating or stressful activities before bedtime
No stimulants (coffee), dark chocolate, alcohol (disrupts REM), spicy
foods before bed, blue light (2-3 hours before bedtime),
No fluids within 2 hours of bedtime (if you pee @ night)
Avoid grains and sugars,
No work, 2-3 hours before bed
Reduce or eliminate all medication
Do:
**Stimulate the Parasympathetic Nervous System (Chiropractic care)
Regular sleep schedule
Establish a routine: meditation, deep breathing, aromatherapy, etc.
Improve your sleep environment, room tem no higher than 70 degrees!
Eliminate EMF.s (electro-magnetic fields)
Eliminate alarm clocks if you can
Exercise regularly,
Reserve bed for sleeping (not reading, especially for insomniacs)
Eat a high protein snack (it could be cauliflower) several hours before
bed: (provides tryptophan needed for melatonin and serotonin)
Eat a small piece of fruit (help tryptophan to cross blood-brain barrier)
Hot bath before bed
Wear eye mas to block out light
Listen to relaxing audio or white noise
Journal your thoughts before bed
Read 30 minutes before bed.
5 keys to health and healing
Proper nerve supply (chiropractor)
Regular exercise
Proper nutrition
Sufficient rest
Prayer and meditation
Buckwheat pillow (he likes)
What is the best sleeping position?
To tell if you got good REM, do you feel refreshed when we wake up?
Pee at night: Unstable pelvis, Cagle exercises, fluids 2 hours.
(youtube) (Back Intelligence Dr. Dave Oliver) Treatment normally
involves modification of activities. Most are abnormal postures, such as
changing way you sit, etc
He starts with an overview of spine and nerves. It's great to see to get a
better understanding of why your arm or finger might hurt when its cause
is pinched nerve in neck.
-Ice not
heat is another primary treatment suggested. You will know within
first 1-2 days if it's working. Apply for 15 minutes (covered), every 1-2
hours.
-Get pro advice! There are many causes of the pinch, if you do the wrong
treatment, it can cause more damage.
-Median
nerve streatch exercise (arms out, rotate arms and head)
-pinched
normally due to poor posture.
(youtube) Physical Therapists Bob Schrupp and Brad Heneick not only demonstrate the best sleeping positions for neck pain, pinched nerves, and arm pain, but they also provide excellent tips for decreasing any neck, shoulder, or nerve pain you may be having while sleeping.
(youtube) Jared Beckstrand, PT, DPT Good to description below video and
starting point for exercises. If the pain in arm move towards or away from shoulder will help
determine proper exercises. Good chin tucks. See the good breakdown description at
the youtube page by Jared about video.
(youtube) Jared Beckstrand, PT, DPT See description below video for exercises
and starting points including Trapezus
stretch and Levator
Scapulae stretch. Video also shows what muscles are stretched.
(mit.edu) Offers many great resources including some additional
resources worth checking out, including this
excellent audio (youtube) bedtime relation to help you fall asleep
more easily.
Many variables factor into getting better sleep, so consider a log of what
works (or does not work) for you, but keep in mind that the great news is that
in most cases, it can be improved!
Thank YOU for reading this!
By David Morgan
For any comments, questions, or if you want to help with AllOne in any way, please contact us.
. About This page updated 04/06/24 09:07 AM
