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
How To Survive A Day On No Sleep
Did you not get any sleep last nighté Neitherdid I. But fear not! You can still get through your workday without being a zombie. Hey everyone! Reina filling in for DNews andI'm here to break down your day so you can function optimally without sleep. Some sleeplessnights are unavoidable and I'm sure you see that you're not quite on your game thenext day. The cold hard truth is that you absolutely need, and sleep researchers couldnot stress this enough, at least 7 to 8 hours of sleep to function like a human being issupposed to function. But there are ways you can structure your day for when you skip outon a full night's rest so you can still
make it through the day and even be productive. First off, do NOT hit that snooze button.You're just teasing yourself! Orfeu Buxton, a professor in the division of sleep medicineat Harvard Medical School explains that those ten extra minutes won't contribute to restorativesleep nor will it help you be more alert. Your best option is to set your alarm to thelatest possible moment and force your way up and out of bed. Next is breakfast. Research suggests it'scrucial to eat it within an hour of waking up. It acts as a mood booster and improvescognitive performance for the first half of
your day. But that doesn't mean you shouldjust shove any breakfast item in your face. Stay away from sugary things and simple carbsbecause the sugar and insulin spike is going to cause a crash, which will only worsen yoursleepiness. Take in some whole grains, fruit, protein, and some coffee to help clear thatsleep inertia fog. Speaking of coffee, your body may take upto 30 minutes to start feeling the effects of caffeine, so you may wanna be taking inyour java earlier in the AM than you think. And you should also space out your caffeineintake throughout the day and try not to consume more than 4 cups of coffee.
Now, you may want to put off tougher tasksand creative work to later on in the day in hopes that you'll be more awake then. Unfortunately,that's not the case because if you're sleep deprived, you're actually the mostalert within three hours of waking up for the day. I know, that's a super small timeframe to try to complete your crucial tasks, but get it out of the way first or else you'lljust end up doing mindless busy work all day that will make you sleepier and sleepier.It's just a vicious cycle. Don't forget to have a light lunch, againtry to stick to the healthy options like veggies and lean protein. And this would also be agood time for your caffeine boost since the
afternoon is the drowsiest time in a workday.It'll also help if you take a step outside. Sean Drummond, a psychiatrist at UC San Diego,says that sunlight and fresh air will help clear up the haze so you can make it throughthe final stretch. Now as you're approaching the end of yourday, this is the best time to power through some work that doesn't demand too much mentalfocus. It turns out that sleep deprived people have trouble concentrating for more than tenminutes at a time anyway, so space out your busy work and it'll be time to go home beforeyou know it. So do you think you'll try these tips thenext time you fall short of a full night's
sleepé Let us know in the comments below!I'm Reina Scully and you can find more of my tutorials over on Sourcefed and SourcefedNerd.Thanks for swinging by!.