Sleep Aids Sleep Apnea

By | June 18, 2018

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

Essential Oils for Sleep

Hey guys, Axe here, of naturalmedicine, and founder of draxe . Today I want to talk to you about essential oilsfor sleep, and essential oils that can help you get a better night sleep, and even helpwith things like insomnia. If you're a person who really at night is looking to relax, andjust sleep deeply throughout the entire night, you're going to want to learn about thesespecific essential oils. So there are three main essential oils I'lltalk about, and then a few others that can help support the body in sleep. And thosethree oils are lavender essential oil, roman chamomile essential oil, and vetiver essentialoil.

Lavender oil is one of the most and popularessential oils. It's been used now for thousands upon thousands of years. It's referenced inEgyptian medicine, Chinese medicine. It's also referenced in the Bible, and Jewish medicine.So again, we know lavender oil contains certain types of compounds that actually help reallyrelax the body. So if you're looking to get a good night sleep, lavender essential oilis probably the number one essential oil that can really help your body start to relax andwind down at night. So I recommend lavender. Number two, probably my favorite essentialoil for helping the body relax is roman chamomile. Now roman chamomile works in a very interestingway to where it not only helps the brain relax,

but it also causes your digestive system torelax. There are studies done on women that during times of their menstrual cycle, itactually helps with abdominal cramping. Also studies have been done on patients withIBS syndrome. They found that it helped calm the digestive track, and reduce symptoms ofleaky gut and inflammatory bowel disease. So chamomile helps relax the brain, but alsoyour muscles and even your organs. So chamomile essential oil is absolutely incredible, probablymy number one essential oil that can help you sleep at night. Jumping back to lavender, there's some greatstudies on that as well. In fact it was shown

to be the number one essential oil for helpingpeople that were struggling with insomnia. So again, if you're having trouble sleepingat night, doing that combination of lavender, plus roman chamomile, plus my next oil, vetiveroil. Now vetiver oil of all oils works most directlyon the nervous system. If you're having issues with your brain constantly going and you can'tturn it off, vetiver oil really helps calm the nerve system. This is why vetiver oilis also very good for those struggling with neurological conditions, whether it's be dementia,also like ADHD and autism. It really helps again, calm the body and calm the nerves.So when you think of wanting to calm your

body down, if you're worked up at all, vetiveroil is one of the absolute best oils for that. So again, if you want to get a good nightsleep tonight, number one should be lavender oil, roman chamomile oil, and then vetiveroil. What I would do is take about two drops of lavender, two drops of chamomile, one dropof vetiver, and rub that on your neck, and on your forehead, and sometimes I even takejust a little drop, and rub it right below my nose, so I'm breathing in those vapors. Now another thing my wife Chelsea likesto do at night is we actually have a diffuser by our bed, so she diffuses a blend that goesfor about the first three hours of sleeping

of those essential oils. We've absolutelynoticed we sleep a lot deeper, we fall asleep faster by using these essential oils. So againyou can simply buy a diffuser on Amazon and have those oils diffusing even while you'resleeping at night. And then a few other essential oils that canhelp with sleep, one of my favorites is ylangylang. Ylangylang is a floral oil, and it's beenshown to be a natural aphrodisiac. It's been shown to help your body improve your mood,and it's also been shown to help your body in practicing forgiveness. So if you're aperson who, that's part of the reason you're not sleeping is you're struggling with somesort of emotion bound up inside of you, ylangylang

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