Night Owls May Be More Likely To Die Sooner

People who describe themselves as a “Night Owls” may not live as long as those who consider themselves a “morning person, according to a new study that followed more than 430,000 adults in the UK. Participants were between the ages 38 to 73. They were studied for six and a half years. At the end of the trial, researchers compared the death rates. Those who prefer the evenings were 10 percent more likely to die during the six-year study than early risers.

27% of the participants defined themselves as “definitely a morning person”, and 35% said they were “more a morning person than evening person” while “more an evening than a morning person” was at 28%, and 9% said they were “definitely an evening person.’ The participants also listed their weight, smoking habits, and socioeconomic status.

Recommended: Best Supplements To Kill Candida and Everything Else You Ever Wanted To Know About Fungal Infections

Researchers also looked at medical issues. Health issues like diabetes and psychological, neurological and gastrointestinal disorders were less common for those who wake up earlier.

The researchers think that sleeping late and the ill-health effects are related to the “internal body clock” being in disarray, but it’s not clear whether or not the late sleep itself is causing the trouble as people who prefer the night were also more likely to smoke, drink alcohol and coffee, eat poorly, and use illegal drugs. While it seems clear that going to sleep at a decent hour, getting enough quality sleep, and being tuned into the circadian rhythm we humans have evolved with promotes better health than staying up late, the finding is only an association, not a cause-and-effect relationship.

Related: Pure Sleep – 11 Tips for Better Sleep

Previous research has linked body-clock disruption to chronic disease including diabetes, hypertension, and mental health problems like depression.

Researchers are investigating whether bright light therapy in the morning or melatonin supplementation in the evening, could shift our chronotype, possibly improving people’s health outcomes.

Related: Insomnia – A Comprehensive Look with Natural Remedies

The authors of the study also suggest that more thought should be given to how our working patterns are designed.

These findings suggest the need for researching interventions aimed at allowing evening types greater working flexibility.”

They also suggest that daylight saving time could disproportionality harm the health of those who prefer evenings.

The switch to daylight saving time is perceived as more uncomfortable by evening types than morning types, placing a further burden on individuals who are already struggling with when to start the working day.”

Related: Co-Sleeping is Not the Reason for High Infant Mortality Rates in the U.S.

People Who Sleep and Wake Up Late, Take Solace…

If you prefer the evenings, here’s some good news for you. Scientific research has shown a correlation with higher IQ scores and more for those who prefer the night. They are also said to be more creative. President Obama, Charles Darwin, Winston Churchill, Keith Richards and Elvis Presley are well known for being nocturnally active.

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Sleep More, Sleep Better

Sleep deprivation is responsible for an estimated 100,000 car accidents every year. This equates to an average of 1,550 deaths and 71,000 injuries. It has been linked to such disasters as the Chernobyl nuclear power plant blow-up, the Challenger space shuttle explosion, devastating oil spills in the ocean, and commercial airline crashes.

Sleep is non-negotiable. It’s an integral component of health, wellness, and basic functionality. Our bodies rely on this sacred time to heal, assimilate nutrition, and decode the subconscious. Yet, so many of our daily habits sabotage the integrity of this essential ritual and the natural balance of melatonin, serotonin, and cortisol.

The loss of a single night’s sleep will have a negative effect on mental clarity, work efficiency, and physical capability. It can even obscure your brain’s ability to articulate ideas and its decision-making faculties. Long-running sleep deficiency is linked to increased systemic inflammation and hormone dysregulation. These, in turn, can be the catalyst for disease, dysfunction, and chronic illness.

A lack of sleep is associated with, but not limited to:

  • Diabetes
  • Obesity
  • Cardiovascular disease
  • High blood pressure
  • Stroke
  • Heart attack
  • Memory loss
  • Depression
  • Immunity suppression
  • Libido reduction
  • Decreased fertility
  • Stress
  • Premature aging

The solution: sleep more, sleep better. Sleep is a vital function your body is desperate to experience at regular intervals. Let yourself steep in the optimal rest your body craves so it can thrive every single day.

By employing some simple strategies, you can dramatically improve both the quality and quantity of your shut-eye. Let sleep do the work, so you don’t have to.

Bedding

The average person spends roughly 25-30% of their life in bed. Though we often give much consideration to the plush design and comfort of our clothing, cars, and couches, the way we equip our beds tends to be sorely lacking. However, given the crucial role sleep plays, it is absolutely worth spending the time and effort getting the details right. Your health literally depends on it.

What to Look For

Mattresses, Pillows, and Padding

Over the course of ten years, a mattress can double its weight due to the accumulation of  dead skin cells and dust mites! Opt for a 100% natural latex-filled mattress. They are antimicrobial, antibacterial, dust mite free, and they inhibit the growth of mold and mildew.

According to materials published by Ohio State University, a typical used mattress may have 100,000 to 10 million mites inside. Ten percent of the weight of a two-year-old pillow can be composed of dead mites and their droppings. Mites prefer warm, moist surroundings such as the inside of a mattress when someone is on it. One of their favorite foods is dead skin, and people shed about one-fifth of an ounce of the stuff every week, some of which surely ends up flaking into your mattress.” -Live Science

Conventional mattresses are full of harmful chemicals and fire retardants – up to 4 ½  gallons per mattress! Modern beds are rife with petroleum based foams, synthetic substances, and toxic industrial byproducts.

[…]  the chemicals in a mattress can be a big source of exposure and have been linked to problems like allergies, asthma, fertility problems/hormone imbalance and even autism in sensitive individuals.“ -Wellness Mama

With all natural mattresses and bedding (trusted source), you don’t want to skimp on quality. Check for legitimate organic certifications, check into the businesses, and be wary of labels that tout “all natural materials,” as these labels are not reliable.  There are some very nice, high quality all natural mattresses labeled as such, but there are also many more brands using the label meaninglessly.

Linens

You can produce up to 26 gallons of sweat per year – while sleeping! Going for organic, chemical-free linens will help with this issue by absorbing and dispersing that moisture. Wool stuffing, cotton, and silk bedding are excellent choices that provide both lasting comfort and hygiene. These materials optimize body temperature and prevent sweating. Avoid down filled pillows and duvets, as they are prone to mold and dust mites, which add an average of 7 lbs per year in mite droppings and debris!

Grounding/Earthing Mat

Earthing is credited with everything from lowered blood pressure and reduced pain and inflammation to an increased quality of sleep, allowing you to feel calmer and more energetic.

Earthing can be accomplished by connecting your body to the ground or a natural body of water (think sitting in the park, taking your shoes off outside, playing on the beach), but for many, it is a difficult practice to do every day. Grounding mats provide a convenient way of connecting to the many benefits of earthing for those who cannot incorporate daily doses of rivers and tree climbing into their routine.

Grounding restores the healing energy that can get depleted through modern lifestyles, over exposure to electromagnetic field (EMF) sources, and a lack of connection to nature. Various sizes and shapes of mats are available, from those that fit comfortably into your shoes or on your desk chair, to sheets that you sleep on.

Your Room

The second factor to consider when developing better sleeping habits is your room. Even the softest organic cotton sheets aren’t going to mean much if you’re setting up camp in the middle of Grand Central Station. Calm it down and create a gentle ambiance that balances your cycles and rhythms of sleep, making the most out of your shut-eye hours.

How to Create an Amazing Sleep Space/Sanctuary

Feng Shui

Implement a little ancient Chinese wisdom in the form of Feng Shui. This practice is all about creating a sense of energy balance and flow that will calm the senses and encourage restfulness in your temple of sleep.

Disconnect from Technology

The blue light emitted by most modern bulbs, electrical appliances, and devices is extremely disruptive to our circadian rhythms. Avoid watching TV or using phones, tablets, and computers for 90 minutes before bed.

Fill your home and bedroom with warm light sources. Bulbs that give off yellow, orange, or red tones send signals to your brain that it is time to wind down.

Use light filtering glasses with orange lenses to reduce the effect of blue light exposure or try the free computer app f.lux that warms the light of your screen. By sunset, a sedating copper filter ensures easy night viewing.

Declutter and Make it Sacred

If a pile of unmatched socks, old magazines, and the looming treadmill are the last thing you see before tucking yourself in, the physical clutter will amount to mental clutter. This is never a winning sleep formula.

Fire up the Feng Shui to keep your to-do list out of sight by making your bedroom a sacred space. Don’t let chores and projects spill into it. Remove anything that activates your mind away from a resting state. Books, paperwork, exercise equipment and anything that stimulates a stress response should be removed.

House Plants

Thriving green life in your bedroom naturally and efficiently filters and detoxifies the air, reducing the impact any disruptive chemicals may have on your sleep cycles.

Plants have a calming effect on the nervous system that promotes a sense of well-being. This is beneficial both upon waking and before turning in for the night.

Air Flow

Opening windows is the simplest and most effective way to introduce a fresh, de-ionized airflow into your room and house, creating a rejuvenating breathing environment.

Positive pressure systems can provide a non-intrusive solution to managing humid climates and preventing toxic mold accumulation.

Plenty of open space above and below the bed allows clean, replenishing air to circulate and prevent mold and dust build up.

Light Balance

Sleeping in darkness is essential for balancing circadian rhythms. Light pollution disrupts sleep, particularly in an urban environment. Black out curtains reduce exposure to artificial sources of light. The cumulative effect of small (often blinking) lights from electronic devices in your bedroom can add up. Remove devices from your bedroom (alarm clocks, phones, night-lights, chargers, etc.) or use dark electrical tape to cover the lights.

Conversely, sunlight exposure early in the morning increases cortisol production and helps regulate circadian rhythms. Open those curtains wide straight away! Getting outside during the day, even if it’s only for a short lunchtime walk, dramatically increases circadian balance and melatonin production later in the day.

Temperature

This is a popular topic of discussion (or disagreement) between men and women, but stats show that the optimal temperature for sleeping is between 60 and 68 degrees Fahrenheit. If you start decreasing the temperature a little before the PJs come out, you’ll send signals to your brain and body that it’s time for bed.

A bedroom that is too hot or too cold can significantly interfere with quality REM sleep. Make sure you have the best bedding to help regulate body temperature. Try natural fabrics that breathe properly for the your climate you’re in.

Carpets

Carpets contain around 4,000 times more bacteria than your toilet. Additionally, they can be horribly toxic to humans and have a terrible impact on the environment, both through their production and disposal. Like conventional bed linens, synthetic carpets are petroleum based and laden with chemicals such as fire retardants.

Dust, dust mites (and their droppings!), moisture, and mold all accumulate in carpets. Opt instead for non-toxic, environmentally sustainable carpets and floor coverings. Better yet, remove carpets altogether and choose natural wood or stone flooring. If finances are a limiting factor, consider eco-friendly linoleum options.

Bright Colors in Room

Surround yourself with color and stimulate your nervous system with a bright pallet to welcome yourself awake. Striking up your senses in the morning helps to regulate your cortisol, the wake-up and activate hormone.

Always choose low VOC, organic, or water based paints to maintain low toxicity in your home.

Your Body

Sleep can also be deeply affected by what we put into our bodies. Take care to notice where these sneaky substances are cropping up, as some are much more obvious than others.

Both stimulants and depressants can disrupt sleep. Investigate, minimize, or eliminate the following for best dream-catching:

  • Caffeine
  • Nicotine
  • Sugar
  • Energy Drinks
  • Alcohol
  • THC/marijuana
  • Prescription medication
  • Over the counter drugs

Anyone suffering from regular insomnia should work on detoxifying the home, and balancing the body’s hormones. If the gut isn’t healthy, the endocrine system won’t be healthy, the body will not sleep well. It takes energy to sleep and to heal while we sleep. Check out Healing the Endocrine System and Leaky Gut Syndrome, and Autoimmune Diseases, and also see How Negative Ions and Positive Ions Affect our Health (click on the image).

Final Thoughts

Sleep is not a peripheral adjunct to a healthy existence; it is the lifeblood. It’s time to overcome the modern model of perpetual exhaustion and rebuild the ritual of sleep. Adopt conscientious strategies and revitalize your waking life.

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Detox and Support the Pineal Gland, Balance Melatonin

The pineal gland, also known as the pineal body, epiphysis cerebri, or conarium, is an endocrine gland in the vertebrate brain about the size of a grain of rice. It is shaped like a tiny pine cone (hence its name), and it’s located in the center of the brain behind and above the pituitary gland. Mystics consider this gland to be the third eye and the connecting link between the physical and spiritual worlds, but until recently the medical community considered it vestigial (an organ that has become functionless through evolution). Now the medical community knows the pineal gland is our major source of melatonin production.

This is an excerpt from the ridiculously long article, Holistic Guide to Healing the Endocrine System and Balancing Our Hormones I believe that it’s easier to heal the body when you understand how the body works, but understanding the endocrine system is big a task.  It’s a long article, but I think it’s worth it and I hope you’ll check it out.

circadian rhythmMelatonin

Since its discovery in 1958, melatonin has been studied extensively and shown to be widely beneficial to the body. The pineal gland releases melatonin with a clear circadian (daily) rhythm. The trigger for the production and release of melatonin from the pineal gland is darkness. The darker it is, the more melatonin is released. Streetlights, nightlights, and ambient lights from cell phones, TVs, computers, and other electronics disrupt melatonin output. If you’re thinking that covering the eyes will solve this, think again. It turns out that light falling on any part of the body will inhibit the hormone. While the physiological function of the pineal gland remained unknown until recently, considering this gland seems to be able to see, the “third eye” concept once again gives credence to thousands of years of ancient wisdom.

Sleep Is Awesome InfographicIt seems most health professionals agree that melatonin levels decline as we age, but this isn’t completely accurate. A Harvard study back in 1999 proved that melatonin levels do not necessarily decline with age. Previous studies had not excluded those on medications that suppress melatonin, nor did they control for factors such as sunlight and fluoridation.

On the other hand, our own melatonin may lose some of its potency as we age. Our receptors for melatonin don’t create the same power from the dose of the hormone they receive. In other words, as we age, the effect of melatonin in our body may diminish some. We don’t know much more than that yet, but it shouldn’t surprise anyone within the natural health community that this too is much more heavily influenced by lifestyle factors than age.

Melatonin offers many other benefits other than sleep. It is one of the most powerful antioxidants produced in the body. It is both water and fat-soluble which allows this neurotransmitter to reach almost every cell in the body, and some studies suggest this hormone may improve the immune system’s health.

Nighttime melatonin levels are low in people with mood swings, depression, panic disorders, seasonal affective disorder, and many other mental health issues.

Unlike sleep medications, supplementing with melatonin does not affect rapid eye movement, REM sleep, or dreaming, but many experts suggest limiting supplementing to no more than three months straight unless recommended by a professional, as melatonin supplementation may have long-term effects on the pineal gland’s production. (Like with other glands, you use it or lose it.)

How to Decalcify and Detoxify the Pineal Gland

Calcification is the biggest problem for the pineal gland, and the main cause is suspected to be fluoride, which accumulates in the pineal gland more than any other organ, leading to the formation of phosphate crystals. There are foods and supplements that can help decalcify the pineal gland, as well as other steps you can take to help rejuvenate and restore health to the third eye.

Don’t wear sunglasses. Light reflected by the retina stimulates the pineal gland. We’re supposed to get sunlight daily, on our skin and with our eyes. Just don’t stare directly at the sun of course.

Fluoride, chlorine, lead, pesticides, synthetic calcium, artificial sweeteners, synthetic fragrances, and mercury, are well-known endocrine disruptors that can lead to pineal calcification. Eat organic produce (from small, responsible farms), and drink only clean, healthy drinking water. When drinking or cooking with tap water, use a filter that removes fluoride and chlorine. A whole house filter, or at least one for the bathtub/shower, would be advisable since we breathe a lot of fluoride and chlorine and other chemicals into our lungs when we shower with tap water, and chemicals are absorbed through the skin.

Antioxidants are a big help to the pineal gland and the endocrine system as a whole. Oregano oil is a powerful antioxidant with a host of other healthful properties that can aid a detox. Oregano oil and neem oil are said to be able to remove existing calcification within the pineal gland. Spirulina, chlorella, wheatgrass and blue-green algae are chlorophyll-rich foods that can also assist in the decalcification of the pineal gland due to strong detoxification properties and massive nutritional benefits. Raw apple cider vinegar is another natural detoxifier that can assist with decalcification of the pineal. Iodine is also imperative for strong pineal function, but supplementing with too much can cause problems as well.

Vitamin K2 is imperative for the body’s ability to properly assimilate calcium. K2 also helps remove calcification and puts that calcium to work elsewhere. Vitamin K2 deficiency is common in modern society and has been connected with a wide array of health ailments. K2 is the new D.

Boron, naturally present in beets, can also be taken in supplemental form and can help decalcify and remove fluoride from the gland. Most importantly, avoid refined, processed foods. Eat a diet with lots of organic, fresh raw produce, which will alkalinize the body and alleviate almost every other symptom of poor health.

Diet is, as always, paramount. Especially in the case of the penial gland, a slightly alkaline diet full of fresh produce decalcifies the gland and keeps it healthy. Check out Detox Cheap and Easy Without Fasting – Recipes Included. And again, this is an excerpt from the ridiculously long article, Holistic Guide to Healing the Endocrine System and Balancing Our Hormones.

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Adrenal Compromise: The Hidden Cause of Chronic Health Conditions

That old saying, “Big things come in small packages,” can certainly refer to the adrenals, the endocrine glands located on top of the kidneys. These tiny powerhouses are responsible for a myriad of functions within the body, including the production of hormones, some of which are essential for survival. The adrenals are well-known for their function in how the body responds to stress, but their lesser known functions are also involved in the regulation of blood pressure, the secretion of sex hormones, and immune response. Understanding a little about how the adrenals work can bring a greater understanding of why these tiny glands can be at the root of seemingly unrelated health conditions such as allergies, asthma, and reproductive imbalances.

Each adrenal gland has two distinct parts, each responsible for secreting specific hormones vital to life or wellbeing. The cortex comprises the outer portion of the gland and produces the hormones hydrocortisone (cortisol), corticosterone, aldosterone, and small amounts of sex hormones. Cortisol plays a critical role in metabolism, cardiovascular function, and blood pressure while its sidekick corticosterone is the VIP hormone that is responsible for healthy immune response and inhibiting inflammation. Aldosterone handles the body’s levels of water and sodium; thus, it is critical for the minute-to-minute regulation of blood pressure. Unlike the adrenal cortex, the medulla or inner portion of the adrenal gland secretes the hormones adrenaline and noradrenaline. We can live without them, but when they are disrupted or impaired, quality of life and well-being are compromised, for they play an important role in how we handle life’s stresses and can affect blood sugar levels as well as blood pressure.

The Body’s Foundation for Good Health and Homeostasis

In conventional medicine, serious disorders including Addison’s Disease, Cushing’s Syndrome, and other diseases of the adrenal cortex are most readily recognized and treated, but imbalances within both the cortex and medulla can slip between the cracks. From the holistic view of things, both portions of the adrenal glands and all of their hormones are taken into account in order to get a bigger picture of what is going on in the body when it comes to depression, anxiety disorders, female hormone imbalance (including PMS), and menopausal havoc. The superficial symptoms of adrenal-rooted illnesses are too often treated with pharmaceutical medications, so the primary cause is never addressed, and a lifetime of suffering can result.

The average individual in our modern times steps on an ambition-fueled treadmill that begins in childhood. Gone are the days when our bodies lived in harmony with the natural cycles of seasons and light. Modern convenience and technological wonders have enabled us to burn the candle at both ends, and despite the fact that most of us claim to enjoy it, our core ability to fight disease has been severely compromised. Epidemic conditions such as chronic allergies, food and environmental sensitivity, asthma, diabetes, ADHD, depression, anxiety, and fibromyalgia were considered rare just a few decades ago. Allopathic and alternative medicine offer many approaches, but according to cutting-edge, holistic-minded medical doctors, resolution will be nowhere in sight as long as the role of adrenal function is ignored.

Adrenal imbalance can manifest as, or play a role in, low immunity, insomnia, infertility, Chronic Fatigue Syndrome, pain syndromes, PTSD, eating disorders, and failure to recover from or conquer addiction. The adrenals may be small and misunderstood, but in essence, there is no quality of life if they are not functioning properly. We must provide them adequate nutrition along with any needed lifestyle changes, supplements, and alternative modalities such as bodywork and clinical aromatherapy. Prolonged physical, mental, and/or emotional stress, lack of rest, poor diet, antibiotics, and continual stimulation of the nervous system via electronics contribute to adrenal compromise. Some people are born with adrenal weakness while others acquire it through life circumstances. Most of us, no matter how health-conscious, are susceptible, but there are many ways we can help the body to restore core vitality and balance. Here are some wonderful ways:

Herbal Allies for Adrenal Support

Due to medication contraindications and other factors, please consult your health care practitioner before taking herbal supplements.

There are many herbal formulas on the market that are purported to boost energy by stimulating the adrenals, but nothing could be more detrimental to compromised adrenal function. Herbs that nourish the glands and support the parasympathetic nervous system can be highly beneficial for regaining the balance of the hypothalamic-pituitary-adrenal axis (hpa).

American White Ginseng

American white ginseng is an excellent herb to support the body’s endocrine system during times of stress. It also promotes healthy immunity and resilience after illness, as it provides nourishment to the adrenals and sex glands. Considered gentler than Korean ginseng, American white is recommended for adrenal exhaustion and non-diabetic hypoglycemia.

Korean Ginseng

Korean ginseng is an age-old herb that is considered a tonic for the body and an elixir for longevity. It is excellent for improved stamina and balanced hormones, and it is recommended for both men and women.

Tip: Be sure your source of Korean ginseng is authentic. If the product seems inexpensive, its integrity is usually compromised.

Damiana

Fragrant and calming, damiana is nourishing to the adrenals and the reproductive system. It is excellent for frayed nerves, low libido, menopausal and perimenopausal discomfort, and hormonal-based anxiety.

Tip: Damiana can be combined with licorice for adrenal support.

White Willow Bark

White Willow Bark is an excellent herb for pain reduction and overall adrenal support. It works best when brewed into a tea.

Caution: Do not use white willow bark is you are allergic to aspirin. Check with your doctor if you are taking blood thinners.

Licorice Root

This sweet root supports the adrenal cortex, which in turn, helps the body regulate and utilize cortisol. It also helps the body’s production of DHEA, a hormone that helps the body respond to stress. It is an excellent herb for the nourishment of tired adrenal glands, especially when combined with other herbs such as ginsengs, juniper berries, or damiana. It can also be very useful for asthmatic or allergic conditions and is excellent for lung support.

Caution: Avoid licorice if you have high blood pressure and check with your physician if you are taking blood pressure medicine.

Juniper Berries

These small, purple-black berries from the evergreen shrub support adrenal function, boost immune response and help the organs eliminate toxins. They work especially well when combined with damiana for adrenal health.

Maca

Maca root balances the endocrine system and is especially beneficial to the adrenals and reproductive system. It is wonderful when added to a morning health shake.

Kava Kava

Kava kava root stimulates the production of various neurotransmitters, chemicals that work hand in hand with hormones in the body. It is an excellent herb for anxiety, panic attacks, insomnia, mental agitation, and adrenal function.

Tip: Be sure to purchase kava kava from a reputable source for product quality.

Caution: Do not take with alcohol, medications, or antidepressants. Do not take if you have liver or kidney disease.

Lavender Flowers

Beautifully fragrant lavender helps the body maintain equilibrium and is unsurpassed during times of stress. It helps the body to find balance and is beneficial for adrenal support, blood sugar regulation, neurotransmitter production, and overall nervous system homeostasis. It is helpful for insomnia, low immunity, allergies, and muscle tension.

Tip: Lavender is available in bulk form and can be made into a lovely tea. Be sure to purchase non-sprayed/organic flowers.

Helpful Vitamin Supplements for Adrenal Health

Pantothenic Acid

Pantothenic Acid, also known as B-5, is essential for adrenal support and is highly useful for illness and addiction recovery, times of stress, and lack of energy. B-5 works hand in hand with other B vitamins, especially biotin.

Vitamin B Complex

B complex is the body’s ally for better adrenal and nervous system health as well as healthy immunity and overall endocrine function.

Tip: Look for a formula that has a balance of all B vitamins in equal ratios (50-100 mg.)

Vitamin C with Bioflavonoids

Like B vitamins, vitamin C is crucial in healthy adrenal and immune function. The adrenals use more vitamin C than any other organ and use it to release hormones. During times of stress, vitamin C is used up in the body at an alarming rate.

Essential Oils and Clinical Aromatherapy

Black Spruce Essential Oil

Blue spruce essential oil is recommended during times of prolonged stress because it decreases excessive cortisol, a stress hormone secreted by the adrenals.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the evening before bed. Can also be added to a bath or foot bath by mixing a few drops in Epsom salt or evaporated sea salt.

Balsam Fir Essential Oil

Balsam Fir Essential Oil brings equilibrium to the endocrine and nervous systems. It is an excellent choice after a long work day or stressful conditions.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the morning and evening before bed. Can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Pine Needle Essential Oil and Pine Bark Essential Oil

Pine needle and pine bark essential oils help the adrenals and nervous system restore core vitality and life force.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily. Can also be added to a bath or foot bath by mixing a few drops in Epsom salt or evaporated sea salt.

Juniper Berry Essential Oil

Juniper Berry Essential Oil is invigorating and nourishing to the adrenals, lungs, and immune system. It is excellent for afternoon slumps and hard-to-get-going mornings.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the morning or early evening. Inhaling this oil will help restore energy. It can also be added to a bath or foot bath by mixing a few drops in Epsom salt or evaporated sea salt.

Geranium Essential Oil

Unsurpassed for adrenal support and female hormone balance, geranium essential oil helps the body find equilibrium and supports immunity. It is excellent for PMS, perimenopause, menopause, and adrenal fatigue during hormonal shifts.

Application: Apply 2-3 drops of essential oil undiluted to the soles of the feet daily. It can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Lavender Essential Oil

Lavender is the go-to essential oil for balancing the body, restoring the nervous system, and endocrine support.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the evening before bed. It can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Frankincense Essential Oil

Frankincense is an overall balancer for the endocrine system that is especially effective for imbalances of the pituitary, adrenals, and nervous system. It is unsurpassed for adrenal exhaustion and related disorders of the nervous system and highly useful for chronic anxiety, panic attacks, certain forms of depression, and insomnia.

Application: Apply 2 drops of undiluted essential oil to the soles of the feet daily, preferably in the morning and evening before bed. Can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt.

Ylang Ylang Essential Oil

Yland ylang regulates adrenaline and balances the body during stress and after a fight-or-flight response. It also supports the female reproductive system.

Application: Apply 2 drops of essential oil undiluted to the soles of the feet daily, preferably in the evening before bed. Can also be added to a bath or foot bath by mixing a few drops with Epsom salt or evaporated sea salt. Place a drop on the hand and inhale for immediate calm to frayed nerves and a racing heart due to anxiety and to regain equilibrium during or after a panic attack. Ylang ylang can also be combined with neroli essential oil for this purpose.

Lifestyle Changes

Unplug

Unplugging from computer screens, devices, phones, television, and overall electronic distraction for periods of time can have a tremendously positive impact on our overall health. Cortisol levels soar when we are engaged in these activities, especially in the evening.

Remove devices from the bedroom; turn off cell phones during meals. Try to eliminate excuses for not taking time away from electronic devices so the body, namely the brain, can have some down time. Only then can the adrenals restore vitality and the nervous system kick into parasympathetic mode- the mode that turns off stress hormones, encourages healthy digestion, and promotes better sleep.

Get More Sleep and Rest

Take a cat nap. Go to bed an hour earlier each night. Close your eyes for ten minutes. Look into adrenal support if you suffer from insomnia. The body only heals during REM sleep, and without it, adrenal function is severely impaired and remains so. All the vitamins, supplements, meditation, yoga, and good food in the world cannot do us much good until the body receives adequate rest and sleep. Shifting priorities is essential.

Avoid Conflict and Agitation

Most adrenal-aware doctors agree that emotional stress is a major factor in adrenal exhaustion, and until we change our responses or eliminate the problem entirely, the adrenals cannot recover. Sometimes choices in our lives must be aligned with our higher good. Self-preservation is not selfishness.

Play and Make Time for Pleasure

Playing and seeking healthy pleasure signal the body to step out of the fight-or-flight stress mode. Enjoyable, non-competitive games, activities, and hobbies contribute to our body’s long-term good health.

Conclusion

The adrenals can determine our quality of life, so it is to our benefit that we remember to take care of these precious glands. If we don’t put our health and emotional needs on the to-do list, the adrenals will certainly be our tough teachers who show us what we need to do to get back in alignment. Life is meant to be more than survival, accomplishment, and getting ahead. Our adrenals remind us that joy, pleasure, rest, and calm are not only the best medicine the doctor can order but our reason for being here. Be well!

For more information check out The Adrenal Fatigue Center.

OLM Recommended Reading:
Sources:
  • Adrenal Fatigue: The 21st Century Stress Syndrome by James L. Wilson
  • Adrenal Fatigue Syndrome: Reclaim your Energy and Vitality with Clinically Proven Natural Programs by Michael Lam
  • Chronic Fatigue Unmasked: What You and Your Doctor Should Know About the Adrenal Syndrome, Today’s Most Misunderstood, Mistreated and Ignored Health by Gerald Poesnecker
  • The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain Advantage by Eric R. Braverman
  • Tired of Being Tired: Rescue, Repair, Rejuvenate by Jesse Lynn Hanley
  • Multidimensional Aromatherapy by Marlaina Donato


Insomnia – A Comprehensive Look with Natural Remedies

I must have counted millions of sheep back when I regularly suffered from insomnia. I would lie in bed staring at the ceiling, or worse, staring at the clock. Minutes passed. Hours passed. I’d count the hours until I had to get up. Six hours. Five hours. Four. Regardless of how tired–how utterly exhausted my body and mind felt– I could not sleep.

Insomnia can be both debilitating and dangerous. According to The National Highway Safety Administration, 100,000 or more auto crashes each year are due to fatigue, with a resultant 1,550 deaths and 71,000 injuries. Some studies have shown that driving while exhausted can be even more dangerous than driving under the influence of alcohol.

When you have insomnia, you’re never really asleep… and you’re never really awake. – Fight Club

A chronic lack of sleep not only affects your work, your relationships, and your enjoyment of life, it also wreaks havoc with your hormonal system, your immune system, and your body’s ability to heal in every way (we regenerate while we sleep).

You don’t need to resort to pharmaceuticals with dangerous side effects and residual fatigue upon waking. Use these natural remedies to reset your sleep cycle and end insomnia.

Contents

The # 1 Insomnia Cure – Earthing While Camping

Let’s cut to the chase before we get into everything else.For most people, camping is simply the best cure for insomnia. If you can get away for a few days, bring lots of organic produce and other healthy foods, forage if you know how, and go sleep outside! Leave your electronic devices at home. Leave your phone in the car. Take some time to meditate. Write. Do some yoga. Most importantly, sleep on the ground – not in a camper, your car, or a cabin. Get grounded. Reset. Your goal is to de-stress, to take a break from distractions and the EFTs, to avoid artificial light, and to use natural light and magnetic fields to re-set your circadian rhythms. By the third day, almost anyone will be falling asleep shortly after nightfall, as nature intended.

Camping and proper diet will work for most people’s insomnia, but for many people, camping is not an option right now. And for some, the need for significant dietary and lifestyle changes may need to happen before the benefits of camping.

The Different Kinds of Insomnia

There is onset insomnia, which is trouble falling asleep, and there is maintenance insomnia, which is waking from sleep prematurely and not being able to go back to sleep (marijuana and alcohol).

Onset insomnia is often caused by anxiety, depression, pain, sleep-shift disorder, and an active mind. Some studies have shown that very intelligent people often have a very hard time going to sleep, not so much because they can’t, but because they choose not to. After time, this can disturb the body’s sleep rhythm causing insomnia. When they try to get to sleep earlier, regardless of how tired they are, their bodies don’t cooperate. Imagine how much easier it was to go to sleep at the most opportune time before technology, before artificial light, even before candlelight. Camping is an obvious choice for those who just need to reset their biological rhythms and find some peace.

Depression, anxiety, and other altered mental states can cause insomnia by working the overactive mind that doesn’t want to go to sleep, but these conditions can be connected to health issues. When someone regularly gets depressed their brain is not working right, and this can typically be traced back to vitamin and mineral deficiencies and toxicity in the body.

Short-term Insomnia and Chronic Insomnia

Short term maintenance insomnia could be a result of drug use, chemical exposure, allergies, and sleep shift disorder. Short term onset insomnia is typically due to stress. Chronic onset insomnia can be caused by a wide variety of factors from poor health to an overactive imagination to high intelligence. Chronic maintenance insomnia is a sign that one’s health is seriously flawed.

Causes for Insomnia

  • Marijuana – While marijuana can cure insomnia, chronic use of marijuana can lead to chronic maintenance sleep insomnia, and it can lead to onset insomnia when the person quits using it.
  • Allergies – A runny nose; itchy, watering eyes; painful sinuses; and itchy rashes are not conducive to sleep.
  • Diet – Poor diet equals poor health, and anything can go wrong.
  • Toxicity – Chemical toxicity and heavy metal toxicity interferes with the neurological system, the endocrine system, the immune system and every function of the body.
  • Medications – Pharmaceuticals are toxic, which is why all of them have side effects.
  • Gastrointestinal problems – Candida overgrowth, leaky gut, bacterial and parasitic infections, and autoimmune disease lead to insomnia and originate with poor diet.
  • Asthma – It is very difficult to sleep when breathing is impaired by bronchiospasms and mucous.
  • Neurological conditions – Multiple Sclerosis, Restless Leg Syndrome, Parkinson’s disease, etc.
  • Chronic pain – Lower back pain, headaches, arthritis, migraines, injuries, etc.
  • Coffee – Other stimulants including nicotine, teas, energy drinks, and drugs.
  • Hormones – Thyroid, adrenal system, endocrine system (see gut health).
  • Brain Health – If the endocrine system (see above) is unwell, or blood is toxic, so is the brain.
  • Vitamin B deficiency – Almost anyone with any mental or emotional issues from schizophrenia to depression has a vitamin B deficiency.
  • Depression – See brain health.
  • Sleep Shift Disorder – When the circadian rhythm is disrupted, hormones that aid in sleep are not released at the appropriate time.

Natural Remedies for Insomnia

There are many more well-known causes of insomnia than we can go over here, and the same is true for solutions. From meditation to warm milk, everyone has their solution to prevent a sleepless night. Most will also admit, if probed, that their solution doesn’t always work that well.

If camping is impossible, prolonged exposure to early morning light and regular contact with the earth (try grounding for 15 minutes a day) will reset your biological clock. Spend two hours in the early morning sun for one or two days. Set your alarm if necessary, and go back to sleep outside (on the deck or in the yard).

Eliminate stimulants from your diet. Coffee, tea, chocolate, soft drinks, energy drinks… If you won’t give these up, be sure to limit them to the early hours of the day.

For those who are too stressed out to sleep due to anxiety, consider stress management. Chronic anxiety should also be addressed as a physical health issue and addressed with nutrition. Don’t underestimate exercise, which has been proven in multiple studies to beat many prescription drugs in studies involving anxiety, depression, and insomnia. Studies also support the importance of getting out into nature. Take a walk in the woods, breathe the cleaner air, and just feel connected with nature. It’s also a good time to get grounded. Earthing, absorbing the energy, the electrical fields that we have been connected to for most of our existence, can improve health in a multitude of ways.

The aforementioned we should all be doing regularly regardless of how well we sleep. But, the best way to put an end to insomnia is to address the cause, or in most cases, the causes. While typically one of most common multiple causes of insomnia is a result of EMF exposure and not coming into contact with earth regularly, but there are many other common factors at play as well. Thyroid and adrenal fatigue can lead to insomnia and poor quality sleep, so address those glands, and the whole endocrine system, if needed. B vitamins are essential to the nervous system and deficiencies can result in disruption of sleep cycles. Take a high-quality B complex vitamin each day. If you do not get daily exposure to sunlight or you live north of Atlanta, Georgia or Los Angeles, California, supplement with vitamin D. A lack of healthy fats can also impair hormone production and proper vitamin B and D assimilation.

The only problem with getting healthier to get better sleep is that health doesn’t happen overnight, especially when said night is not restful, and it’s pretty hard to make good choices and take care of yourself when you’re chronically exhausted. Fortunately, there are plenty of herbal approaches that have been shown to put most to sleep without the side effects of pharmaceuticals.

Herbal Remedies and Supplements for Insomnia

To fix the biological clock long term, diet is key. B vitamins, thyroid health, and exercise are paramount, but the right combination of the following herbal remedies will knock almost anyone out at least for the first few nights they’re used, without the pharmaceutical side effects.

Tryptophan

Our bodies require tryptophan, an amino acid, to make serotonin and melatonin. It can help you fall asleep and improve your quality of sleep by lengthening the time you spend in deep sleep. In addition, studies have shown an increase in alertness upon waking. Tryptophan is plentiful in many different foods including tart cherries, spirulina, soy, many different kinds of meat, pumpkin seeds, sesame seeds, eggs, oats, lentils, and much more. The problem is that eating foods with tryptophan has been shown to not increase the tryptophan levels in the blood. Supplementation works better, but the need for tryptophan shows a need to address the endocrine system and balance the body’s hormones.

5 HTP (hydroxytryptophan)

5 HTP is produced in the body from tryptophan. You won’t get 5 HTP directly from your diet. The 5 HTP used in supplements is obtained from the seeds of Griffonia simplicifolia, a plant native to Africa. 5 HTP is a direct precursor of serotonin and it’s an intermediate for synthesis of melatonin.

Valerian Root

Valerian root aids in sleep onset as well as the quality of sleep. The best results are found when combining valerian root with melatonin or hops. Take 400-500 mg at bedtime.

Melatonin

Melatonin is a hormone secreted by the pineal gland and may be also synthesized in the gastrointestinal tract from L-tryptophan. There are those who cannot convert tryptophan into melatonin as well, which is likely the reason why many find melatonin works better than tryptophan. For some, melatonin can help with the length of sleep or the quality of sleep, but many say it helps with sleep onset, but they find themselves waking after four or five hours. Side effects may include strange dreams, nightmares, and daytime drowsiness. Dosage ranges from 1-10 mg.

Must Read: How To Heal Your Gut

Hops

Hops extract is another sleep aid that helps one get to sleep and  improves sleep quality. It works well with valerian extract and the combination may help increase alpha brain waves.

Black Cohosh

Black cohosh minimizes sleep disturbances which is great for relief from maintenance insomnia, and it also reduces irritability and mood swings.

Passionflower

Passionflower clears anxiety and restores the body to a more peaceful state.

Ashwagandha

Ashwagandha is known as an adaptogen that blocks stress messages in the body, promoting relaxation and peacefulness.

Chamomile flower

Chamomile flower and leaf soothes anxiety and has sedative properties. Check out Organic Solutions Cal-Calm Tea, with chamomile, red clover, and raspberry leaf.

Skullcap

Skullcap promotes calmness and increases the body’s ability to adapt to stress. It also acts as a sedative for aches and pain.

Marijuana for Insomnia

Cannabis works so well to put people to sleep that is truly a miracle drug/plant for many. Unfortunately, it’s not without its problems. Smoking anything is toxic to the body. Vaporizing is too, but with the right equipment, “vaping” can be much less toxic (the industry is new, and there are lots of toxic vaporizing products out there, so be careful). THC has both positive and negative side effects on the body.

Using marijuana is very hard on the thyroid, the pineal gland, the prostate, and probably the entire endocrine system (the endocrine system regulates our hormones and much more). Marijuana acts a lot like alcohol and other drugs to the body with sleep quality. The sleep isn’t deep enough and sleep is often interrupted. Many also find that marijuana use makes them more tired, groggy, and sometimes irritable during the day.

On the other hand, it really does work amazingly well to put someone to sleep. Used sparingly, combined with the right diet, exercise, and a few supplements will result in fewer side effects than simply smoking oneself to sleep. This is a very smart approach for anyone who is suffering from chronic pain, and need the powerful effects of marijuana to sleep while trying to repair the body and get well.

Music and Sounds for Insomnia

https://www.youtube.com/watch?v=f77SKdyn-1Y

My Own Protocol for Insomnia

Having a family with a small child and having a business I love makes insomnia much less common. I don’t get nearly enough sleep, but it’s typically by choice. It’s hard for me to stop working at night when everyone else is finally quiet and letting me work undisturbed. Growing up, I suffered from severe insomnia and depression. It was more of a health issue. Today, if insomnia does grip me, it’s usually because I’ve been staying up working too late for too long and I need to push back my sleep schedule. When I was younger, I used this protocol to reset my sleep rhythms and improve my sleep quality, and to ensure that I slept for as long as I needed for optimum health and woke up feeling alert and refreshed.

  • Anytime I need to get to sleep on time, no matter what, I make sure I exercised that day. I also stay active throughout the day, too.
  • I like naps, but of course, I skip them if I am having trouble sleeping at night.
  • When I am adjusting my internal sleep clock from weeks or months of going to bed too late, I always make sure to wake up at the same time every morning, and I stay up, regardless of when I went to bed. Make sure your bedtime allows for enough sleep, regardless of when you fall asleep, and get up at the same time every morning no matter what.
  • I also get grounded and take that time to do some peaceful meditation in the mornings and before bed.
  • I make sure I get sunlight during the day, and I take vitamin D and B vitamins.
  • Before going to sleep, all the lights should be turned off or covered (those little blue, red, flashing lights on electronics inhibit proper sleep rhythms). Absolute darkness aids in melatonin production. If thoughts are swirling in my mind, I write them down. A bedside journal can be a great sleep aid.
  • L-Tryptophan or melatonin, Shillington’s Nerve Sedative Formula, and some B vitamins will knock me out within a half an hour every time. I like L-Tryptophan better than a melatonin supplement because it increases production of melatonin and serotonin, and I know my gut is healthy enough to convert it as it should. I have also had very good results with using both.

30 mins Before Bed

Laying In Bed

When I lay down to go to sleep, I make sure I am breathing properly (see How to Breathe) and I do math in my head. If the math problems are big or complex (or both), it’s something I can focus on without drifting into thoughts that are more likely to keep me up, and it will eventually put me to sleep. I also like to make up a dream for myself, roleplay it out in my head, and imagine it is a dream. I try to feel it like a dream, which is not easy to explain, but it also works well for me.

Shillington’s Nerve Sedative Recipe (or click here to purchase):

  • 2 – parts Valerian Root
  • 2 – parts Lobelia Seed Pods
  • 2 – parts Passion Flower
  • 1 – part Hops Flowers
  • 1 – part Black Cohosh
  • 1 – part Blue Cohosh
  • 1 – part Skullcap
  • 1 – part Wild Yam

A “part” is a measurement by volume.  Blend all ingredients together and make into a tincture using a 50 – 50 blend of alcohol and distilled water. For more, see How to Make a Tincture.

A dropperfull is considered to be about 1/2 way up the dropper from a two-ounce bottle.

Be sure to shake well before each use.

Other Steps You Can Take

Eliminating EMFs can help keep your sleep schedule consistent and rejuvenating. Try pulling mattresses away from outlets and keep electronic devices at a distance, or better yet, out of the bedroom.

A humidifier can help some people with dry sinuses, allergies, and those who snore.

Sleep on nontoxic bedding with nontoxic pillows, sheets, and blankets. This is a big deal! As previously mentioned, there are multiple causes for any one case of insomnia. One of those causes, and in fact, one of the causes for overall poor health and diseases is toxicity. Conventional mattresses are very toxic. Laying on them and breathing in the offgasses all night makes for a very toxic toll on the body. Fortunately, our bodies can take a very high toxic load without much complaint if the diet is healthy. Unfortunately, for those who suffer from autoimmune diseases and other health issues, a toxic mattress may inhibit them from restoring their body to optimum health and getting enough sleep even when their diet is improved for a consistent period of time.

Conclusion

For those who just need to reset their sleep rhythms, once you get your biological clock reset, your new sleep habits will require discipline, but you will reap the benefits of healthy, restful sleep. The trick to having a set sleep schedule (besides health) is all in the wakeup time. If 7 a.m. is when you want to wake up, then that’s when you wake up, no matter what, for the next 6 weeks. This includes your days off work and the morning after staying up late on purpose.

If you suffer from chronic insomnia, be it onset, maintenance, or both, your hormones are off, your health is not well, and your gut flora is unbalanced. The thyroid, the adrenal glands, and the entire endocrine system will need to be healed, and to do that, you’ll need to fix the digestive system. The following articles will help you address these conditions.

Again, get off the caffeine!

Let us know the tricks and tips you have to get to sleep easily. If none of these tips work for you, the least you can do is spend your time wisely. You can always develop a case of multiple personality disorder and spend your nights setting up a band of violent misfits to topple our banking system via high-powered cheap explosives. (Yes, I saw Fight Club too many times.)

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Signs of Sleep Deprivation

No one can squeeze more hours into a day, but we certainly try. Unfortunately, too many of us extend the hours of our day by cutting back on sleep. There are many health and safety reasons to consider if you are not getting sufficient sleep. Here are the warning signs telling you that you are overdoing it and probably have been for some time.

You Need an Alarm Clock to Wake Up

If you can’t wake up on time without electronic help, this is a sign that you’re sleep deprived. It’s prudent to set alarm clocks just in case, but if you’re jolted out of a deep sleep every workday or feel the need to repeatedly hit the snooze button, you’re not getting enough sleep. Do you sleep late on weekends when if you went to bed at your usual time? Make-up sleep is a sure sign of sleep deprivation.

Impaired Decision Making

Chronic sleep deprivation impairs our ability to make minor decisions. The decisions could be as inconsequential as where to sit in a movie theatre, what movie to see, or whether to take a window or an aisle seat on a flight. Difficulty ordering from a menu, choosing what clothes to wear, what errands to run, and what order in which to do things are also common examples of impaired minor decision making. Trivial decisions have a way of appearing to be profoundly important when we are overly tired.

An inability to make important decisions is just as common for sleep deprived individuals. This can manifest as a propensity to freeze or panic when faced with highly stressful situations. Delaying major decisions like firing a subordinate when they clearly aren’t a good fit for the job or leaving a job you’re unhappy with are common. It takes a lot of mental energy to look for a new job or fire an employee and replace them. Chronically exhausted people are using everything they have just to get by. They are often caught in a holding pattern, putting off any major decision.

Impulsivity

There is another form of impairment besides an inability to make decisions. Some aren’t paralyzed. Instead, they have lost the ability to think things through and rush into making major decisions on impulse, without thinking through the consequences.

In addition to decision-making, they will react impulsively to aggravating stimuli, sudden desires, or other emotions.

Irritability

We all have our moments, and it can be hard to tell if the real reason is the people around us, or our lack of sleep. If you ask the people around you if you’re often grouchy, you may not get an honest answer. If you ask yourself, you may be kidding yourself. Ask your spouse or partner, he or she will know if you’re irritable.

Your Pillow Looks More Attractive Than Your Partner

Lack of sleep can lower sex hormones and increase stress hormones, which of course further lowers the sex drive. This is more noticeable in the over 30 crowd, because they have already passed their sexual peak, but it can happen to anyone who’s exhausted all the time; young or old.

You Get Sick All The Time

How many times have you been sick in the past year? If you can’t remember, but you know it was a lot, then you probably have an impaired immune system. Many people blame getting sick on germs, and though germs play a factor, with an optimal immune response we rarely, if ever, get sick. Frequent colds and bouts with the flu are a warning sign that you aren’t as healthy as you could be. Our immune system needs adequate rest to function at optimal levels.

You Honestly Can’t Recall

If you don’t know what happened to your memory these days, lack of sleep may be the culprit. All of the mnemonic tricks in the world pale in comparison to adequate rest.

Inability to Concentrate

Similar to an impaired memory, our ability to concentrate is dependent on adequate sleep. Sleep deprivation can lead to lower test scores, reduced productivity at work, and increased distractibility. This also includes lackadaisical staring off into space that sleepy people tend to do.

Clumsy

If you don’t know what happened to your sense of coordination, lack of sleep is quite possibly the problem. Sleep deprived individuals are more clumsy than those who are legally drunk. Video gamers take note: pulling all-nighters makes you less coordinated.

Nodding Off or Micro Sleeps

When we don’t give our bodies needed rest, our bodies will steal it from us. At inopportune times, we fade out, and we don’t necessarily even know that it happened to us. Over half of American drivers have admitted to nodding off at the wheel, and most of them simply keep driving. If you’re fading out during the day, your body is trying to tell you something.

Conclusion

What makes us more clumsy, drinking more than the legal limit?  Or being awake for 19 hours? If you think the answer is staying awake, you’re right. Most of us wouldn’t go to work drunk, but far too many of us go to work sleep drunk and seriously impaired.

Many of us feel the need to push ourselves beyond what we can get done in a day. When something has to give way, we cut into our sleep. But all we are doing is creating a cycle of diminishing returns, wherein we get less and less done during the day, leading us to feel we need to stay awake longer, in order to get more done.

Pushing yourself beyond your limits can be dangerous, even fatal. Falling asleep at the wheel is the most obvious way to kill yourself through sleep deprivation, but it certainly isn’t the only way. Sleep deprivation increases our risk for a multitude of diseases including chronic fatigue, fibromyalgia, chronic pain syndrome, autoimmune diseases, hypertension, obesity, and depression, to name a few.

Our bodies tell us in a multitude of ways if we have been pushing ourselves too hard. Take heed and listen to the warning signs.

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Grumpy And Groggy? Use These 7 Tips To Get A Good Night’s Sleep

A terrible night of tossing and turning happens to us all at some point. Unfortunately for some, restless nights filled with little or no sleep are far too common. The importance of a good night’s sleep cannot be overstated. Continued patterns of poor sleep can cause everything from obesity to car accidents.

The truth is that if you aren’t getting the right amount of sleep, you aren’t going to be able to function at a healthy, optimal level. The good news is there are steps that you can take immediately that will improve your ability to be well rested when you wake up in the morning.

1. Make Time for Sleep

Does creating a sleep schedule seem strange? It shouldn’t, because often it’s the lack of regular, consistent sleep that leads to problems.

When you train your body to fall asleep around a certain time, you will soon find yourself starting to get sleepy during roughly the same time period every day.

2. Keep a Sleep Diary

A sleep diary or log can provide you with important insight into how you rest. Do you tend to wake frequently during the night? Do you often sleep through alarms? The information can then be used to make changes that will improve your sleeping patterns.

3. Quit Smoking

There are numerous reasons why you should quit smoking; as it turns out, improved sleep happens to be one of them. The nicotine in cigarettes acts as a stimulant. Rather than calm you down so that you can rest, smoking prevents you from easily falling asleep. Smoking also causes breathing problems, which can lead to various sleep disturbances and issues.

4. Consider Buying a New Bed

It may be that you are willing and able to sleep, but your quality of nighttime rest is greatly inhibited by your current bed. If that lumpy old mattress is too uncomfortable, you should consider shopping for a new bed. You spend roughly 29,200 hours in ten years in your bed, so having a poor mattress could have some pretty harsh effects on your health.

5. Get Regular Exercise

It’s believed that just 30 minutes of exercise per day can improve the length and quality of sleep. Whether you take up cardio or decide to start jogging, this burst of regular activity during the day may be what you need to get better rest at night.

A word of caution: It’s recommended you avoid vigorous exercise three to four hours prior to sleep. However, if you can’t rest, there are certain yoga poses you can do to help you prepare for bed.

6. Watch Your Caffeine Intake

Caffeine in coffee or tea is often heavily relied on in order to fully wake up and function during a busy day, especially if one didn’t get enough sleep the previous evening.

The problem is regular caffeine intake is scientifically linked to poor sleeping patterns. If you simply like the taste of coffee in the morning, strongly consider switching to the decaffeinated variety.

7. Don’t Doze Off During the Day

Are you taking regular naps during the day to make up for lost sleep at night? There’s reason to believe this may do more harm than good. While a cat nap can be okay for persons with regular sleep patterns, for persons with abnormal sleep patterns, it can only serve to make the problem worse.

Instead of taking a lengthy nap, go for a walk or do a bit of yoga. Try to avoid naps until after you’ve reestablished a healthy sleep pattern.

Often poor sleep can be brought on by a combination of factors. Making little adjustments and then sticking to these changes can lead to vast improvements in one’s quality of sleep. This can in turn lead to waking up feeling completely refreshed and better able handle whatever life throws at you during your waking hours.

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