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
How To Stop Snoring Fast
Hey, guys, Axe here, of NaturalMedicine and Founder of DrAxe . In this tutorial, I'm going to teach you how to stopsnoring fast. For many people, snoring is an issue that can also cause insomnia foryourself and insomnia for a loved one. I know my grandfather growing up really, really struggledwith this and other family members that I've had. Again, these things are allnatural waysand allnatural remedies to help you stop snoring fast and in a natural manner. The number one thing you can do to stop snoringfast is to start sleeping on your side. Become a side sleeper. For a lot of people, theymay say, quot;I've tried it before and I just
can't seem to sleep on my side. I like sleepingon my back, or I end up there at night.quot; Here's what you need to do to sleep on your side.Number one, realize it's going to take a little bit of time. I know that I slept on my stomach for yearsuntil I started having neck and back pain from it. Then, I started sleeping on my side.The first two weeks, I had a really hard time sleeping. I stuck with it and eventually itbecame easy. The other thing I did is I got a body pillow. I got a body pillow that Iwould hug between my knees and my arms. That really kept me from moving and rolling. Again,start sleeping on your side and get a body
pillow in order to do that. Give your bodytime. Again, side sleeping is probably the fastest way to help you stop snoring. Number two, use essential oils. Before bed,start diffusing some peppermint oil, lavender oil, chamomile oil, and eucalyptus oil. Thoseare the most effective oils. Peppermint and eucalyptus essential oil work because theyopen the airways, making breathing easier. Chamomile and lavender oil work because theyhelp your body relax. They help your tissues relax and reduce inflammation naturally, whichhelps you sleep better, which can prevent snoring as well.
Again, eucalyptus and peppermint essentialoil as well as lavender and Roman chamomile essential oil are the best essential oilsto help you stop snoring fast. Again, you can just rub a little bit on your temples,on your neck area and upper chest. You can mix them with a little coconut oil and dothat. Or, you can just have a diffuser going by your bed the beginning of the night isa great way to do it as well. Those will help you stop snoring. Also, certain supplements can help with snoringsuch as fenugreek, goldenseal and vitamin C. You can do fenugreek tea throughout theday, which is also really good for hormones.
It's good for women for estrogenprogesteronebalance. It's good for men and testosterone and libido. Again, fenugreek is great forthat reason. It also helps breathing. Goldenseal helps support healthy red blood cell production,increasing your cardiovascular fitness. For that reason, it actually helps increase yourability to breathe. Vitamin C works in a very similar way, especially that combo of goldensealand vitamin C together. Those are very effective supplements to take. A few other supplementsthat can sometimes be effective include magnesium and acetylcysteine can also be beneficialin many cases as well. In terms of another thing you can do, manypeople that struggle with snoring, is if you're
snoring all the time, it can be caused bybeing overweight. Losing weight is an effective way to do this. Listen, you can lose weightreally, really fast following a healthy diet. Really, you don't need to count calories.What I'd recommend is get one of my books. Get my book, quot;Repair Your Digestive Healthquot;or my book, quot;Eat Dirtquot; or my quot;Bone Broth Breakthroughquot; book. Any of those books have diet plans thatare going to really help support weight loss in a healthy and natural manner. Again, losing weight and exercising 20 minutes,three days a week, that's it. Just getting out there and moving a little bit and changingyour diet to a healthy diet. Heck, even if
Natural Treatments for Sleep Apnea
Hey, guys. Axe, here, of naturalmedicine and founder of DrAxe . In this tutorial, I'm going to go through a sevenstepprocess on how to overcome sleep apnea. If you struggle with sleep apnea, snoring, insomnia,just trouble sleeping at night, these tips are going to help you big time. The number one thing you've got to start doingif you want to overcome sleep apnea is look at your diet. Now, sometimes sleep apnea canbe related to weight gain. It can be related to inflammation in different areas of yourbody. But if you can follow these dietary tips, it's going to help tremendously.
The first thing you want to do is you reallywant to focus on supporting your metabolism. You want to focus on getting three thingsevery single meal: good quality protein, healthy fat, and fiber, those three things. Most peoplewith sleep apnea, most people tend to consume too many carbohydrates and too much sugar,which can actually affect your insulin levels and your metabolism, which causes sleep apnea.So again, healthy protein, such as bone broth protein, organic chicken and turkey, wildcaughtfish, grassfed beef, getting good quality protein is important. Number two, fiber, getting more vegetablesand fruits in your diet and wholesprouted
grains, such as brown rice, that's where youwant to get your fiber. The healthy fats, things like coconut oil, olive oil, organicnuts and seeds, those are some ways to get some good healthy fat in your diet. So again,focus on a healthy diet, a diet that's antiinflammatory and that helps balance out insulin levelsis going to be big when it comes to beating sleep apnea. Number two, there are certain things you wantto avoid. If you have sleep apnea, you want to avoid intake of alcohol, caffeine, smoking,and also you need to be aware of sedatives. If you're taking sedatives on a regular basis,that can really cause sleep apnea. Stay away
from those things. If you're saying to yourself,quot;Well, I'm still going to do caffeine and alcohol,quot; then what I would do is not do coffee.I would just do a little bit of tea, like a green tea during the day. So again, just tone it down some. The otherthing I would do is, if you're drinking alcohol, limit it to one glass. When you start doingmore than one glass, more than one beer, more than one glass of alcohol, that's really goingto affect your sleep cycle. And no more than two days a week. Again, bring the alcoholdown, because that will absolutely cause sleep apnea.
The number three tip is to treat acid reflux.Many people with sleep apnea have heartburn, GERD, or acid reflux, or some type of digestiveissue that's causing their sleep apnea. Now, the way to overcome that is to follow thesedietary tips. You want to eat smaller meals, so you don't want to overeat, and get moreorganic meat, vegetables, and fruits. You've got to be careful overconsuming thegrains, the pastas, the breads, the chips. All of those things will really cause acidreflux and sleep apnea. Also, supplementing with digestive enzymes, probiotics, and applecider vinegar. So probiotics, enzymes, and apple cider vinegar, all of those can helpin the natural treatment of acid reflux and
reduce sleep apnea. The number four thing you want to considerdoing to beat sleep apnea is getting a humidifier in your bedroom. Oftentimes, it's the humidityor being too dry in the bedroom that actually causes sleep apnea. So look into getting ahumidifier and sometimes an air purifier. So a humidifier, an air purifier, those thingscan actually help support your body and you breathing better and overcoming sleep apnea. Number five is your sleeping position. Manypeople with sleep apnea sleep on their back. Some of them sleep on their stomach. You wantto sleep on your side. What you want to do