7 Steps to better sleep

restful-sleep

It’s an interesting phenomenon that two of the most common complaints that people report to their doctors are excessive sleepiness and too little sleep!

One can fuel the other and cause a vicious poor sleep cycle.

Now, we all occasionally have a night where we’re staring at the ceiling, but usually, by the next night we have an opportunity to “catch up” and things get back to normal.

Unfortunately, many people suffer from chronic insomnia, where being nocturnal is a regular thing.
There’s nothing good about regularly lacking sleep because it can take a serious toll on your health, both physically and mentally.

Let’s take a closer look at the various health effects of insomnia and explore some ways you can help encourage regular, restful sleep.

The health prices of chronic insomnia
1- The grim reaper arrives early
People who lack consistent quality sleep (this especially applies to nighttime shift workers) are more prone to accidents on the job and die younger than those with more stable sleep schedules.

2- It’s all in your rhythm
Your brain is like a “master computer” that coordinates the timing of many of your physiological functions and processes, and just like your PC or notebook, it needs to be “restarted” from time to time.

It is during restful, deep sleep that your brain is “reset” and can properly coordinate your various biological rhythms.

3- REM—not just a singing group
The REM phase of sleep is the phase closest to when you wake up, and this is when dreaming usually occurs. This phase is marked by rapid eye movements (REM) so it’s known as REM sleep.

Studies have shown that people who are deprived of REM sleep are prone to irritability, anxiety, and depression.

4- It’s not all in your head…or your back
Many of the problems for which people seek medical care–mental cloudiness, chronic fatigue, joint and muscle aches and fibromyalgia–are actually caused or exacerbated by poor sleep.

5- RIP, immune system
The most serious consequence of lacking sleep is that it greatly hampers your immune system functioning.

Not only does your immune system protect you from the obvious infections and viruses, but it also protects you from disease–and that includes cancer.

Studies show that the consequences of lacking sleep even for ONE night can be serious.

In one study, healthy male volunteers were deprived of four hours of sleep for a single night.  The next day, the activity of certain immune cells (natural killer cells) fell by as much as 30 percent!

So what’s behind YOUR nighttime wide eyeballs?
Here are some of the most common reasons why you stare at the ceiling every night:

  • Stress
  • Bad eating habits
  • Poor digestion
  • Hormonal changes
  • Having caffeine, sugar or alcohol before bed
  • Lacking Omega-3 essential fatty acids

How you can revert back to infancy
Want to sleep like a baby at night? Then look into what is causing your insomnia, and do something about it!

Here are seven very safe, effective measures you can try:

1) Counteract stress
Nothing beats regular exercise for relieving stress.  Just be sure to get your doctor’s OK first.

You can also try counseling, prayer, meditation, aromatherapy, deep breathing, acupuncture, massage therapy and yoga.

There are a lot of options to help you.  Pick the ones that will work for you.

2) Eat real foods
Concentrate on nutritious real foods and skip the sweets, refined carbs, and processed foods.

Also, to help improve your digestion, keep meals simple—pair proteins OR starches (not both together) with vegetables to ease the burden on your GI tract (and to have a much easier time when Nature calls too).

3) Consider enzyme supplementation
Poor digestion can also be the result of inadequate digestive enzymes.

This is common in people who take antacids or acid reducers, the elderly or people who have had a poor diet for years or decades.

If you feel your enzymes need a little helping hand, Digestizol Max can be a big help.

4) Consider bio-identical hormone replacement therapy
Bio-identical hormone replacement therapy has been a godsend for many perimenopausal and fully menopausal women.

According to health reports from the Journal of the American Medical Association, the Mayo Clinic, Johns Hopkins, Harvard Medical and Stanford University, bio-identical hormone replacement therapy can have long-term health benefits–including relief from menopausal-related sleep problems!

The catch is many mainstream doctors are not familiar with bio-identical HRT because it’s more of a holistic therapy, so you may need to seek out a holistic practitioner to help you.

5) Consider supplemental magnesium and Vitamin E
Many people lose sleep from muscle cramps or restless legs.

If that includes you, magnesium and vitamin E can help—and Super Core multi-vitamin and mineral formula contains health-supporting doses of both, plus a wide range of other nutrients, antioxidants, and anti-inflammatories.

6) Switch up your night cap
The more you can avoid coffee, soda, and alcohol before bed, the better your chances of a good night’s sleep.

If you want a night cap, try water with lemon or some herbal tea.

7) Get enough Omega-3 EFAs
Omega-3 essential fatty acids are found in abundance in fatty fish—but unfortunately, that’s not something that most people eat on a daily basis.

That’s why daily supplementation with Omega-3 fatty acids is so important for so many people.
And VitalMega-3 fish oil supplements are the perfect way to make sure you’ve got what you need to help reduce inflammation and enjoy better sleep!

Your days of being a night owl can finally be over!
If you have occasional poor sleep or downright chronic insomnia, don’t think that dangerous, addictive sleep drugs are your only answer.

When you instead take a close look at what may be behind YOUR “night owl syndrome” and do something about it, your restless nights can come finally come to an end!

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