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
WHAT ARE ANXIETY DISORDERS and what can I do Mental Health with Kati Morton
Hey everyone! This week's tutorial topic comes to me from you, and all of your requests. Anxiety Disorder: What are are theyé And what do we doé So stay tuned *Peaceful Melody* So like I said, this week's topic is anxiety disorders. And after getting that request from many of you, and then looking through the DSM, what actually falls under anxiety disordersé What is that criteriaé Blah blah blah blah blah. There are a lot, and a couple of them I've already touched on, and a couple of them I will touch on in future tutorials.
But one is PTSD, and that is in a tutorial I did probably about two months ago or so. So check out my PTSD tutorial for questions and, you know, comments about that. But, um, and another one that I've had requested is OCD, which also falls under anxiety disorders, and that's Obsessive Compulsive Disorder and I will do a tutorial on that at a later time so don't forget to subscribe to my channel, cause when I put it out, you're gonna want to know. So, the first thing I want to touch on, and I have my DSM here, my handy dandy DSM. And just to try to make this as clear as possible, the first part of anxiety disorders that I want to talk about Wow that is a mouthful. Anxiety disorders. Buduluhuluh. Is Generalized Anxiety Disorder, or GAD, which I will call it from now on, cause that makes it so much easier.
So GAD is an excessive anxiety and worry occurring more days than not for a period of at least six months. And I guess the best way I can think of this presenting itself in my office is when I have a patient who all they do it worry about Let's see. What people think of them. And it happens a lot. Obviously this cannot otherwise be attributed to an eating disorder or something like that. If someone just has anxiety over something else that can be accounted for in another diagnoses it's not GAD. But what I have people that have GAD it's alomst like they worry so much about everything in their life like, 'I I don't want to be late for this and I What if I don't a hundred percent on that test and and oh my gosh and my apartment isn't clean and my friends are coming over '
I mean everything is excessive worry. And the way that I always think excessive is, is that it's more intense of a worry than the actually situaton warrants. So I know that sounds like therapy talk and it's kind of annoying but what I mean is Like for me, if people are coming over to my house and I was like, 'Well my house isn't really clean.' I'd be like, 'Well, you know, when I get home I'll tidy up as quick as I can and let it be what it be.' Righté Cause they're my friends and they'll love me anyway. So, that would be a normal, quote unquote 'normal', relative worry where you're like, 'Ugh, it's dirty, but I need to clean it' And then you're over it, righté 'Oh, I'll just do this and dudududu.quot; But a person with GAD can't really do that. They will excessively worry about it so much that it can ruin their day, and they might want to try to leave work early
and they might even, like, hurt other people's feelings and do other things that are bad for them in order to alleviate this worry. OKé So that's GAD, Generalized Anxiety Disorder. And, as with all of the things I talk about, I mean, anxiety disorders have at least like, I don't know, fifty pages in the DSM. So this is a very succinct version. Now the next thing I want to talk about is social phobia. Now, many of you talk about having social anxiety, and from what I can read in the DSM, social anxiety isn't actually a diagnoses under the anxiety disorder. It would be called social phobia. And, they say that the essential feature of social phobia is a marked and persistent fear of social or preference situations, in which embarassment may occur.
Now, I find this to be most prevalent with my teen clients, and my young adult clients, the ones in college and stuff. Because we're in social situations a lot, and it can be very, like we may be in a new high school, and we're already nervous and so then we start to worry about what everybody thinks, and we don't want to be embarrassed, and we don't want to embarrass ourselves And, oh that person's giggling, ah they're giggling about me, and that's kind of how this presents itself. We think that a lot of times anybody that's giggling or looking or somebody is pointing, we automatically think that they're talking about us we're doing something embarrassing, and it's terrible. So that's kind of what social phobia is, and under social phobia it says 'Social Anxiety Disorder' so that's kind of where that falls. And that's is something that I honestly, along with all the anxiety disorders, it's really important that we go to therapy and we talk about this with someone
To Sleep Perchance to Dream Crash Course Psychology 9
Comedian Mike Birbiglia was having troublewith sleep. Though not with the actual sleeping part onenight, while staying in a hotel, he dreamed that a guided missile was on its way to hisbed, and in his dream, he jumped out the window to escape it. Unfortunately, he also did this not in hisdream. From the second floor. And the window wasnot open. This little episode cost him 33 stitches anda trip to a sleep specialist. Mike now sleeps in zippedup mummy bags forhis own safety.
The lesson hereé Sleep is not some break timewhen your brain, or your body, just goes dormant. Far from it. In truth, sleep is just anotherstate of consciousness. And only in the past few decades have we begun to really plumbits depths from why we sleep in the first place, to what goes on in our brains whenwe do, to what happens when we can't sleep. And there is a lot that science has to sayabout your dreams! Talk about weird! It's like Sigmund Freudmeets Neil Gaiman. So, even though it may seem like you'redead to the world, when you sleep, your perceptual window remains slightly open.
And kinda like Mike Birbiglia's hotel roomwindow, a trip through it can make for a pretty wild ride. But for your safety and enjoyment, I'm hereto guide you through this state of consciousness, where you'll learn more than a few thingsabout human mind, including your own. And here's hoping you won't need any stitcheswhen we're through. INTRO Technically speaking, sleep is a periodic,natural, reversible and near total loss of consciousness, meaning it's different thanhibernation, being in a coma, or in say, an
anesthetic oblivion. Although we spend about a third of our livessleeping, and we know that it's essential to our health and survival, there still isn'ta scientific consensus for why we do it. Part of it probably has to do with simplerecuperation, allowing our neurons and other cells to rest and repair themselves. Sleepalso supports growth, because that's when our pituitary glands release growth hormones,which is why babies sleep all the time. Plus, sleep has all kinds of benefits for mentalfunction, like improving memory, giving our brains time to process the events of the day,and boosting our creativity.
But even if we're not quite sure of allthe reasons why we sleep, technology has given us great insight into how we sleep. And for that we can thank little Armond Aserinsky.One night in early 1950s Chicago, eightyearold Armond was tucked into his bed by his father.But this night, instead of getting a kiss on the forehead, little Armond got some electrodestaped to his face. Armond's dad was Eugene Aserinsky, a gradstudent looking to test out a new electroencephalograph, or EEG machine, that measures the brain'selectrical activity. That night, as his son slept peacefully, hewatched the machine go bonkers with brain
wave patterns, and after making sure thathis machine wasn't somehow broken discovered that the brain doesn't just quot;power downquot;during sleep, as most scientists thought. Instead, he had discovered the sleep stagewe now call REM or rapid eye movement, a perplexing period when the sleeping brain is buzzingwith activity, even though the body is in a deep slumber. Aserinsky and his colleague Nathaniel Kleitmanwent on to become pioneers of sleep research. Since then, sleep specialists armed with similartechnology have shown that we experience four distinct stages of sleep, each defined byunique brainwave patterns.