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
At one time or another you've probably hadto force yourself to stay awake, maybe while driving or when you're in a looong lecture. In these situations, you were exerting controlover your sleepwake cycles. Narcolepsy is a disorder in which individualslose the ability to regulate these sleepwake cycles, so the normal boundary between sleepingand being awake is blurred, and that leads to characteristics of sleeping happening whilea person is awake. In the brain, there are a special group ofneurons that help increase the state of wakefulness, and they extend from the lateral hypothalamusto various parts of the brain like the reticular
activating system (or RAS). In individuals with narcolepsy, there arefewer of these excitatory neurons, and each neuron carries less of the neuropeptides orexinA and B (also called hypocretin 1 and hypocretin 2). These orexins increasing the activity of wakepromotingregions of the brain, thereby tipping the scales in favor of wakefulness and preventinginappropriate transitions into a sleeping state. with narcolepsy, it's thought that an autoimmuneprocess might damage the neurons delivering
orexin or that there may be some other directinjury to those neurons. Either way, when that happens, less orexinis sent out and sleeprelated symptoms begin to intrude into wakefulness. The onset of narcolepsy often happens duringadolescence and young adulthood, and is classically associated with four key symptoms. The first is daytime sleepiness, where peoplechronically feel sleepy. They can get sleep attacks where they dozeoff with little warning, sometimes inappropriately, but they generally don't sleep more thanhealthy people in a given 24 hour period.
Most individuals with narcolepsy find thata short, 15minute nap substantially improves their alertness for a few hours, which suggeststhat the sleepiness of narcolepsy is caused by a problem with the brain circuits thatnormally promote full alertness, rather than poor quality or insufficient sleep. Normally when a healthy person goes to bed,they go through a sleep cycle lasting an hour or more before they reach REM sleep, whichis the stage of sleep that is characterized by dreaming. People with narcolepsy fall asleep very quickly,in as little as five minutes, and they often
go directly into REM sleep. This results in their having very vivid dreams,even when they fall asleep for brief periods of time. Alright the second symptom that often developsover time is cataplexy which is when some strong emotion, which can be a positive onelike laughter or a negative one like anger, triggers a transient muscle weakness. That muscle weakness is often partial, affectingthe face, neck, and knees, but severe episodes can cause total body weakness or paralysis,causing the person to collapse.
These people are usually conscious duringcataplexy, and the weakness they feel usually resolves within minutes. Understandably, this symptom can have a severeimpact on the lives of people with narcolepsy, both from a physical (since they could gethurt when they collapse) as well as a psychological perspective. The fear of cataplexy and having an episodein public can lead to extreme anxiety, and will often lead to these people to avoid situationsthat they believe might elicit an episode. The third symptom is having hypnagogic hallucinationswhich are vivid, often frightening visual,