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 Diagnose Sleep Disorders Transient Insomnia
So, I just wanted to take a minute, to justgive some examples of transient insomnia and chronic insomnia. I want to talk about thedifferences and talk about some of the underlying reasons for insomnia that can make it lastbeyond just a week or two. Transient insomnia is something that most of us experience atvarious points within our lives. It's a response to stress. It's a response to grief or depression.It can also be a response due to a change in sleep schedule or work schedule. Sometimes,people experience transient insomnia because, for whatever reason, they've been consumingcaffeine later in the day. Generally, people who drink caffeine only during the morning,for some reason will have a night of bad sleep.
They'll need to pick up caffeine later inthe day to makeup for that lack of sleep. Then, the caffeine doesn't leave their bodyquickly enough, and whether they realize it or not, that extra cup of coffee or that glassof soda that you had around 5 o'clock is keeping you awake at night. Transient insomnia comesand goes. It'll usually go away in about a week or two, when you resolve the grief orstress, or when you treat the depression that's causing it. Chronic insomnia has its own causes.Sometimes chronic insomnia runs in families; rarely it does. It is a combination of notonly genetic factors but a learned behavior. If a child grows up knowing that quot;we don'tsleep well, in this familyquot;, it can affect
their own mental state as it relates to sleep.There is a strong connection between the psychology of the patient and the quality of their sleep.Sleep is not just a physical thing; there are a lot of psychological factors involved.There is a very rare type of insomnia called fatal familial insomnia and the incident ofthis is so rare that it is rarely mentioned outside of the corridors of sleep disordersfacilities. As the title implies, it's genetic and it's fatal. It's caused by a lack of sleepthat cannot be cured through any sort of sedation means. It progresses to dementia and to death.I mentioned it only because it's something that gets mentioned in the popular culture,every once and awhile. Someone will read something
online about fatal familial insomnia andthey think, quot;Oh crap, I can't sleep. I have thatquot;. It's so rare that a would haveto tell you, for sure, whether you have it or didn't have it. It's not anything to beconcerned about if you're having about of insomnia or if a number of people in yourfamily have insomnia. I think that you would know if it were to be a fatal or terminalillness.