To help you become more aware of the many things you can do to help improve
Many factors affect sleep, and often one or more of those factors may need to
be adjusted to improve your night's sleep. 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.
The following is a partial collection of some of the tips I learned from
other sources on better sleeping.
|Positive Affirmations / Gratitude list
|| 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) audiobooks, 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.
||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.
||As you age, you produce less Melatonin. Therefore, there are those who say you
take more as you get older.
Light seen at night quickly depletes Melatonin.
||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
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)
||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
||Some noises that only happen randomly may wake you up. Noisy
heating/cooling and outside noises are examples.
|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
Cortisol reduces REM sleep
||To decrease cortisol:
||As little as 10 minutes of aerobic exercise a day, can drastically
||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.
Melatonin: functional significance for optimal cellular physiology - Prof. Russel Reiter
||(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
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.
See also Melatonin:
Magic Potion or Unregulated Danger (medscape.com).
|| (polyphasic.net) Polyphasic sleep society. (20 min, 90 sleep)
Sleeping more than once a day may be beneficial.
Benefits of GABA
||(webmd) A friend mentioned his chiropractor suggested GABA. I have not
researched further on this.
||Using Marijuana As A Sleep Aid
||(SleepFoundation.com) Marijuana appears to improve sleep in certain
cases. Page discusses overall pros and cons as well as usage info.
See also 11
Cannabis Options for the Best Sleep of Your Life (Leafly.com) gives an
overview and products that may help with sleep.
||How to Treat Insomnia Naturally
||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
||Why Sleep is More Important Than Diet
||(youtube) Shawn Stevenson. Go to bed 10->2, when there is the most Melatonin secretion, sleep creates more human growth hormone.
||5 Surprising Foods That Help You Sleep
||(forbs.com) Mentions Tart cherries, Bananas, and Toast.
||Prescription for Nutritional Healing
||(You can find this in your library, a great health resource) (I have
more to add to this)
Lack of calcium and magnesium can cause you to wake up after a few hours
and not get back to sleep.
Don.t eat large meals 2-3 hours before bed.
Avoid cheese, chocolate, eggplant, tomatoes, wine.
Go to bed when you are sleepy.
||Shuteye and Sleep Hygiene
Thyroid Issues and Sleep
||(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.
Solutions for Deep Sleep Every Night
||(youtube) Dr. John Bergman is well respected and has several videos!
Stress (physical, chemical, emotional)
Poor sleep environment
Inconsistent sleep schedule
Excessive stimulation before bedtime
Restrict your sleep (6 hours per night) (until you cure your insomnia)
Avoid excess stimulation
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
Cortisol reduces REM sleep
(To decrease cortisol)
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
**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
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)
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.
Pinched Nerve In Neck Symptoms & Treatment
(and arm pain)
||(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.
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
-Get pro advice! There are many causes of the pinch, if you do the wrong
treatment, it can cause more damage.
nerve streatch exercise (arms out, rotate arms and head)
normally due to poor posture.
See also: How
to Fix a Pinched Nerve in The Neck
To Fix Forward Head Posture - 3 Easy Exercises (youtube)
7:15 (fst+second+2 more exercises) "You will live taller"
for a pinched nerve in the neck
Most Important Exercises to Help Pinched Nerve & Neck Pain
||(youtube) Physical Therapists Bob Schrupp and Brad Heineck present the most important exercises one should do to help a pinched nerve & neck pain.
the pain from hand and arm to one point for recovery,
-Start with chin tucks,
the universal exercise to try to see if it will reduce pain.
-Can also try a chin
tuck and side bend towards the side with the pain.
don't make changes in your lifestyle, you will go back to the pain.
Good posture is then discussed.
See also an
updated version. (youtubes) Pain
starting from the neck can go down to fingers, a sign of pinched nerve.
the exercises won't fix it if you don't fix posture, posture, posture!
Best Sleeping Position for Neck Pain, Pinched Nerves, & Arm Pain.
||(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.
INSTANT RELIEF - How to Treat A Pinched Neck Nerve - Physical Therapy Exercises
||(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.
NECK PAIN GONE! Daily Stretches For Neck Tightness And Pain
||(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
||(sleepfoundation.org) A good page that discusses how you can practice
good sleep hygiene.
ClearMindSystems.net A summary .pdf
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 David.
This page updated 02/16/22 08:22 PM