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
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.