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
The Johns Hopkins Kimmel Cancer Center Presents Yoga Nidra
Yoga Nidra or yoga sleep isa guided meditation to induce full body relaxation,and deep rest. Yoga nidra helps quietthe overactive mind, inviting it into a deep,conscious meditative state in which the brain waves slow downand a subtle euphoria may occur. The practice of yoga nidra hasbeen found to reduce symptoms of anxiety, post traumatic stressdisorder, chronic pain and insomnia.
Prepare for yoga nidra by lyingon your back, on the floor, sofa or bed, making sure you'reas comfortable as possible. Place a pillow under your kneesto support the low back, and cover yourself with a blanketto make sure you're warm enough. Allow the legs to rest softlyapart, feet turned out. Let the arms rest slightlyaway from the body so that the armpits can breathe. And turn the palms face up.
A small folded towel maybe placed behind the head. So, that the chin islevel with the forehead. An eye pillow can helpawareness move inward. Now let the body be evenlybalanced between the right and left sides. And adjust your blanket,clothing, and position, so that you can practice yoga nidra inabsolute stillness and comfort. The practice of yoganidra is received
through the acts of hearing andfeeling. These are the onlyimportant factors. Allow the eyelids tosoftly close, and let them remain closedthroughout the entire practice. In yoga nidra you functionon the level of awareness, plus the level of hearing. Say to yourself mentallyI will remain awake, I will listen to the voice.
Repeat I will remain awake. I will listen to the voice. Give yourself time tobecome calm and steady. Take a deep breath and as you inhale, feel calmnessthroughout the body. As you exhale silentlysay to yourself, relax. Become aware of the soundsin the distance. Become aware of the most distant
sounds you can hearbeyond the room. Let your sense of hearingsearch out distant sounds and follow them for a few seconds. Move your attentionfrom sound to sound. Without attempting toidentify the source. Gradually bring your attentionto the sounds inside the building. And in the soundsinside the room.