Natural Cures for Insomnia
Hey guys, Axe here from DrAxe . Oneof the most common things I'll hear from my patients, is they'll say, quot; Axe, I can'tsleep.quot; And if you're one of those people that have trouble falling asleep, or strugglewith insomnia, or you wake up during the night, that's very common. In this tutorial I'm goingto go through the exact steps you need to follow to get better quality of sleep andto help you fall asleep fast. Step number one in overcoming sleep deprivationis to change your diet, surprisingly. And, for a lot of people, their diets are keepingthem from falling asleep. Before you go to bed, you need to really drop your carbohydrateconsumption. If you're consuming too many
sugars and carbs, your body is burning those,it's getting warm. And so, lowering that sugar, and grain intake, and carbohydrate intakebefore bed is important. And get some good quality fats before you go to bed. Somethinglike an avocado is a great food to actually help you fall asleep at night, either avocadoor some organic yogurt. So again, avocado and organic yogurt, are the best foods tohelp you naturally fall asleep. The reason they work is those foods are high in magnesiumand potassium. Magnesium and potassium are two crucial nutrients you need to help relaxthe body and to help you fall asleep at night. So remember avocado and yogurt, the top twofoods you can consume just a little bit here
or there in the evening that will help youfall asleep at night. The second step you need to do to overcomeinsomnia is to reduce stress. And for most people, along with diet, this is the big thingthat's keeping you up at night, is your mind starts racing, you keep thinking and you can'tshut your brain off. And there are several reasons for that. One, is you watched TV upuntil the point that you went to bed. That visual stimulus you're watching constantly,especially the blue light, and that doesn't just include the TV screen, it also includesyour computer, your iPad, or your phone. And that light is blue light, which actually tellsyour pineal gland in your brain that it actually
needs to keep running, so it messes with yourcircadian rhythms and cortisol levels. It keeps you from falling asleep at night whenyou were looking at that bright blue light in the computer screens and TV screens. So,about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you needto shut off all electronics, and you need to start reading something that helps yourelax. Or start journaling. So you can get out ajournal and start writing things down. You can look at your schedule for the next dayand write that down. But I really recommend reading a novel that you enjoy, reading adevotional, your Bible, or just something
that helps you relax and wind down at least30 minutes before bed. And that's going to help, and in general reducing stress. And if you have something that's really stressingyou out, that's keeping you from sleeping at night, I recommend you start writing downthose things that stress you out. Work on addressing those the best you can, and thenstart scheduling things into the week that you love to do. It is so important. If you'vehad a great day, and you've been happy all day, it actually creates certain hormonesin your body known as endorphins that actually help you fall asleep at night. So actually,having a good mood throughout the day can
help improve your sleep at night. So stepnumber two, shut down the computers and read a book before bed. As well as just add somejoy into your life. Reduce stress; it's very important for falling asleep at night. Step number three, is take quality supplements,especially a magnesium supplement. And taking a magnesium supplement, about 400 to 500mga night before bed, can help you naturally reduce stress, and really improve sleep. Andso I recommend a high quality magnesium chelate or magnesium citrate before bed. So takinga magnesium supplement can help you fall asleep. Also supplements like melatonin can help,or valerian root. But I don't recommend doing
Small Implant Makes Big Difference In Sleep Apnea
CLARK POWELL: There was a time when Leslie McGuire woulddread going to bed. Because of his sleep apnea, Leslie felt exhausted most of the day. And,at night, it didn't get much better. LESLIE MCGUIRE: Before I was diagnosed, I would wake up probablyfive or six times a night sitting on the side of the bed gasping for air. POWELL: For many, wearinga breathing mask at night can help, especially for those with obstructive sleep apnea, inwhich the airways tend to close. But the mask didn't work for Leslie. He has central sleepapnea, and when it came to finding a treatment for him, time was of the essence.
DR. WILLIAM ABRAHAM: This formof sleep apnea is particularly dangerous because it's associated with patients just stoppingbreathing periodically. POWELL: William Abraham is a cardiologist at the Ohio State UniversityWexner Medical Center. He says while we're sleeping, the brain continues to tell thebody to breathe. But, in central sleep apnea, that signal is faulty. So, to help those patients,s at Ohio State are implanting a pacemakerlike device just under the collarbone and runninga wire to the patient's diaphragm. At night, that wire signals the diaphragm, promptingpatients to breathe.
DR. ABRAHAM: What we saw were remarkable results. More than a 50% reduction in thenumber of events occurring per hour and more than a 90% reduction specifically in thoseevents related to central sleep apnea. It POWELL: It worked for Leslie, who says he now sleepsthrough the night and has more energy to spend his days with his wife. MCGUIRE: Besides her, thisis the best thing that's ever happened to me. Everything is changed. Everything is somuch better. POWELL: At Ohio State's Wexner Medical Center, this is Clark Powell reporting.