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
Why Does My Brain Sleep
MATTHEW WALKER: It's apleasure to be here. And I want to start with astandard disclaimer, which is that when most speakers look totheir audience and they see people who are falling asleepor nodding off, it can be profoundly disheartening. However, based on the topic oftoday's presentation, I'm almost going to activelyencourage that kind of
behavior from you. In fact, knowing what I knowparticularly about the relationship between sleep andmemory, it's actually the greatest form of flattery for meto see people like you not being able to resist the urge tostrengthen what I'm telling you by falling asleep. So feel free just to sort ofebb and flow in and out of consciousness throughoutthe entire talk.
I'll take absolutelyno offense. And the talk itself is reallygoing to come in at four main acts, so to speak. Firstly, I want to spend sometime telling you about what sleep actually is, thedifferent types, it's characteristics,its structure. And then after that, I'll tellyou about the variety of different functions, plural,that we're starting to
understand that sleep serves. So I'll tell you about the roleof sleep in promoting learning and also memory. But I'll also then tell you howsleep can go beyond simply manipulating individualmemories. Sleep seems to be intelligent inthat it can crosslink new pieces of information togetherso you can come up with creative, novel insightsthe next day.
And then finally, I'll describea role of sleep beyond information processinginto your mental health and how sleep seems to be criticalfor emotional regulation, preparing specific braincircuits for next day social and emotional interactions. So that's the basic overview. Coming on to what sleep is, andI do love this picture. You can just kind of get a senseof the quality and the
depth of sleep that'shappening there. If we're going on that wholesavanna grasslands kind of side street by the way,I just want to come onto this, the giraffe. Firstly, what a strangemorphology for a creature. Have you ever wonderedhow something that looks like that sleepsé Would you like to knowhow a giraffe sleepsé
The benefits of a good nights sleep Shai Marcu
It's 4 a.m., and the big test is in eight hours, followed by a piano recital. You've been studying and playing for days,but you still don't feel ready for either. So, what can you doé Well, you can drink another cup of coffee and spend the next few hours cramming and practicing, but believe it or not, you might be better off closing the books,putting away the music,
and going to sleep. Sleep occupies nearly a third of our lives, but many of us give surprisinglylittle attention and care to it. This neglect is often the result of a major misunderstanding. Sleep isn't lost time, or just a way to rest when all our important work is done. Instead, it's a critical function, during which your body balancesand regulates its vital systems,
affecting respiration and regulating everything from circulationto growth and immune response. That's great, but you can worry about all those things after this test, righté Well, not so fast. It turns out that sleep is also crucial for your brain, with a fifth of your body's circulatory blood being channeled to it as you drift off. And what goes on in your brain while you sleep
is an intensely active period of restructuring that's crucial for how our memory works. At first glance, our ability to remember things doesn't seem very impressive at all. 19th century psychologist Herman Ebbinghaus demonstrated that we normally forget40% of new material within the first twenty minutes, a phenomenon knownas the forgetting curve.
But this loss can be prevented through memory consolidation, the process by whichinformation is moved from our fleeting shortterm memoryto our more durable longterm memory. This consolidation occurs with the helpof a major part of the brain, known as the hippocampus. Its role in longterm memory formation was demonstrated in the 1950sby Brenda Milner in her research with a patient known as H.M.
After having his hippocampus removed, H.M.'s ability to form new shortterm memorieswas damaged, but he was able to learn physical tasksthrough repetition. Due to the removal of his hippocampus, H.M.'s ability to form longterm memorieswas also damaged. What this case revealed,among other things, was that the hippocampus was specifically involved in the consolidation oflongterm declarative memory,