Greetings ~
I was just looking at my planner and realize that I have an appointment on November 2 with Dr. R. to do a functional blood analysis, to see how my blood cells are looking at this point. I am really hopeful that they are going to show a marked improvement, since I am feeling so much better this past couple of months. It is SO amazing how much the inflammation has been reduced, mostly since I added sleeping on the earthing sheet. I keep thinking about that song that says, "I feel good! Like I knew that I would....." (James Brown?).
I've always felt like I would get better ~ in fact, I've always believed I would end up feeling better than when I started. I already do! Now of course, at this point "getting better" means that I feel better, which is more important to me than anything else. Just how much the bacterial load has actually been reduced is hard to say, but I feel now that I know how to handle it, that I have a mechanism for dealing with it.
I know that I'm definately at a point where I can say wholeheartedly that I believe that the Salt/C protocol works. Whether it will work for everyone is something I can't say, but I would certainly encourage people with lyme disease to give it a try, with the blessing of your healthcare professionals, for sure.
And regardless of whether a person tries the Salt/C protocol or some other treatment(s) for Lyme, I would also very enthusiastically recommend purchasing an Earthing sheet. What a difference that has made in terms of reducing and practically eliminating inflammation, as well as improving my quality of sleep!!!
So stay tuned and let's see how the functional blood analysis turns out. In the meantime, I'll catch you in a few days.... hope you're enjoying the beautiful autumn. I am literally watching the leaves fall out my window right now.
Blessings,
Sukie
Showing posts with label sleep. Show all posts
Showing posts with label sleep. Show all posts
Thursday, October 21, 2010
Friday, October 15, 2010
Passion
Greetings ~
Before I launch into the topic of "passion", an update is in order. Since I've been feeling SOOOO good for quite some time now, and because, apparently, I am a masochist at heart, I decided to pump up my Salt/C levels to see if a herx reaction would follow. I haven't had a serious herx in awhile....
Tonight I am stiff and sore! And that tells me something. My body has gotten used to the 8 Salt/C caps a day, and needs more than that (at least right now) to encourage a herx, which means focusing upon the downsizing of the bacterial load. I'm going to follow the lead of other Salt/C pioneers before me, and start "pulsing" a higher dosage for at least one week a month. I've come this far.... gotta stay the course.
Lately, the back of my neck has been fairly sore. Tonight it's REALLY sore. The rest of me hurts a little, but not so much. This also tells me that the remaining bacteria has moved into my neck area, which fits with the literature that says that the borrelia bacteria when on its way out of the system (which takes time) will often travel to the head. So it makes some kind of wicked sense to me...
I've had a few delightful weeks of very little pain, and I wish I could just go with that, but I knew it was time to tweak my dose to see if a herx would result, and it has. A lot of folks back off of the Salt/C protocol too soon, for a variety of reasons, including thinking they are healed because their pain is gone, or because they are in so much pain they feel they can't handle it, or they assume incorrectly that their lyme disease is getting worse. As I've explained in several other posts, one has to kill off the majority of the bacteria, which means the infamous Herxheimer reaction, so that the immune system can recover and take over the handling of any remaining bacteria.
So most importantly, what I've learned is that I am really making awesome progress with getting well: reducing the bacteria, strengthening the immune system, reducing my aspirin consumption, starting to overcome some of the food sensitivities, getting better sleep and rest, and so forth and so on.... I look forward to seeing Dr. R again in a couple of months for another functional blood analysis, to see how much progress can be seen. I predict the Earthing sheet is also helping with all this, and it will show, with evidence of healthier blood cells under the microscope.
I feel I'm close to coming full circle on this adventure, but not quite yet. One thing I've realized lately is that my passions and ideas are changing, or shall we say evolving. For so many years, my passion, among other things, was about social work and helping support and educate families where children had been abused and neglected, as well as working with teens in a variety of settings and programs. Those were amazing years and I have no regrets. I absolutely loved all the opportunities I was given to make a difference. A lot of wonderful, magical stuff happened, and I was able to do much in not only one-on-one, hands-on work with kids and adults, but also with program development and management of teams who made a tremendous difference in the lives of so many.
Moving here to Whidbey was a huge adjustment. Even though that adjustment was expected and embraced (at least most of the time), it has still been BIG. In retrospect, it took something like the crash of my immune system to get me to re-think my priorities and my health on all levels, and to adjust more for what I now want the future to look like. As I have meditated lately on what my passion(s) really is about now, I realize how far I have come with this transformative process I continue to undergo, as I open ever more deeply to the work of my soul. And my passion is delighting me. While I will always care about making the world a better place for children and people in general (through my work with the Whidbey Children's Theater, Big Brothers/Big Sisters, my Reiki practice, etc.), and while I will always love art, travel and all that jazz, I'm seeing and feeling that my passion right now is about the journey itself - what I've learned, and what I can impart to others in terms of inspiration, information, and enthusiasm for optimal health... mind, body and spirit.
While I'm not totally out of the woods yet with lyme disease, I can honestly say that I have transformed my health in ways I'd only dreamed of before. I finally broke the sugar addiction after many years of getting close to it. I watched 35 pounds come off as I traded "pretty OK" eating habits for "stellar" (mostly) eating habits. Not the easy way, mind you, since I literally HAD to clean up my eating, and since I was in so much pain a year ago I could barely move - but it was weight I had gained through stress and comfort eating (even as a vegetarian). I was so comfortable with stress and multi-tasking during my career days in California that I was just used to it and it seemed normal. I always balanced it with spiritual practice, travel and retreats, etc. Yet when I look back at photos from a year ago, I see someone so very exhausted and bloated, who was flat-lined energetically, emotionally, and physically. BOOM! Welcome to the results of years of burning the candle at both ends!
Today I look in the mirror and I see/feel revived energy, excitement, radiance (most days), and just a more healthful me, overall. Nothing is perfect, though. When you lose 35 pounds at the age of 54, your skin doesn't just snap back into place like it did when you were younger. If I had a magic wand I'd be waving it over my upper arms, my butt and thighs, and my neck. Yet there is also something to be said for aging gracefully (and fitting comfortably into size 6 jeans after years of tight 12 jeans).... and I feel "forever 21" in my heart and soul. I think we are at our most attractive when we are joyful and smiling, and that's when I feel my best, so I am really thankful that I feel that way 98.5% of the time. Those wrinkles around my smile and my eyes have been well earned with all the laughter and delights of life.
I was raised by two very positive, optimistic parents (my dad was calm, patient, unconditional and kind; my mom not quite as much, being more of a worry-wort...yet still she held a positive outlook and enjoyed her life). I'm not a worrier, and I do have a tremendous capacity for unconditional love, and so I give thanks every day for my amazing dad, as well as for my mom who always gave me someone to "push against" since we differed greatly in our politics. They say the people who push our buttons the most are our greatest teachers, so in that regard my mom was on top of her game (and at the age of 89, still is, although she's mellowed a lot, while I've become more patient).
All of the above being said, I am feeling the desire to write another book. Don't know when I'll start it or how I will frame the adventure of the healing journey, but my sense is that it's starting to bubble up and will soon make its presence known. One thing I do know is that I will pace myself better this time (my last book The Ways of Spirit: 30 Visionaries Share Philosophies, Paths & Practices, was largely written in the wee hours of the morning, yawn, as I was so driven to create it). This time, healthy eating, restful sleep, spiritual practice and just balance-in-general will take precedence. I don't think I need to feel driven anymore... those days are over. Passionate YES, but driven, no....
"Island time" helps a lot. Living someplace where people aren't fixated on profits at the expense of others helps, too (not to mention the 2-lane highway with only one traffic light in our little town, and tranquil water views at every turn). My friends and I all shop at the thrift stores because it's fun, and we love our "such-a-deal"s.... Here on the island it's just a way of life, as is not obsessing over the news and politics. Not that people don't care.... they just seek not to stress, knowing that doesn't solve anything.
It takes a lot to get me off this island for any length of time, unless it's for a truly awesome vacation. I'd rather be here embraced by nature and peace, and open up our home and healing space for others who want and need a time-out. We all need a fresh perspective and some R&R once in awhile...
So we'll see where this emerging, evolving passion leads.... I hope you'll take the journey with me and feel inspired to own your power and thrive. I have always felt like a pretty powerful person, but once I got kicked to the curb by lyme, I had to re-claim that power by not giving it away to the powers-that-be of the medical world, and by educating myself and making informed decisions in partnership with my healthcare providers. After a few months of being so debilitated that I hoped someone or something would "fix" it, I realized I had to rally up, follow my own guidance, and set parameters around what was best for me and my body.
I envision vitality and dynamic health for ALL of us, as well as meaningful work - however we each define that term - that we feel passionate about. For me, work is not necessarily about making scads of money, although that can be part of it. The older I get, the more work and play morph together in a desire to live each moment conscientiously,with gratitude, mindfulness, compassion, grace, and intention guided by integrity. Our passion is whatever makes our heart sing.
I hope you have a wonderful weekend. I'll be doing free mini-Reiki sessions tomorrow at Living Green in Langley from 11 am until 2-ish, so if you're on the island, stop by! I can't wait to try their new chef who lived in India and cooks healthy Indian fare (my favorite; Erick's too).
Namaste...
Sukie
Before I launch into the topic of "passion", an update is in order. Since I've been feeling SOOOO good for quite some time now, and because, apparently, I am a masochist at heart, I decided to pump up my Salt/C levels to see if a herx reaction would follow. I haven't had a serious herx in awhile....
Tonight I am stiff and sore! And that tells me something. My body has gotten used to the 8 Salt/C caps a day, and needs more than that (at least right now) to encourage a herx, which means focusing upon the downsizing of the bacterial load. I'm going to follow the lead of other Salt/C pioneers before me, and start "pulsing" a higher dosage for at least one week a month. I've come this far.... gotta stay the course.
Lately, the back of my neck has been fairly sore. Tonight it's REALLY sore. The rest of me hurts a little, but not so much. This also tells me that the remaining bacteria has moved into my neck area, which fits with the literature that says that the borrelia bacteria when on its way out of the system (which takes time) will often travel to the head. So it makes some kind of wicked sense to me...
I've had a few delightful weeks of very little pain, and I wish I could just go with that, but I knew it was time to tweak my dose to see if a herx would result, and it has. A lot of folks back off of the Salt/C protocol too soon, for a variety of reasons, including thinking they are healed because their pain is gone, or because they are in so much pain they feel they can't handle it, or they assume incorrectly that their lyme disease is getting worse. As I've explained in several other posts, one has to kill off the majority of the bacteria, which means the infamous Herxheimer reaction, so that the immune system can recover and take over the handling of any remaining bacteria.
So most importantly, what I've learned is that I am really making awesome progress with getting well: reducing the bacteria, strengthening the immune system, reducing my aspirin consumption, starting to overcome some of the food sensitivities, getting better sleep and rest, and so forth and so on.... I look forward to seeing Dr. R again in a couple of months for another functional blood analysis, to see how much progress can be seen. I predict the Earthing sheet is also helping with all this, and it will show, with evidence of healthier blood cells under the microscope.
I feel I'm close to coming full circle on this adventure, but not quite yet. One thing I've realized lately is that my passions and ideas are changing, or shall we say evolving. For so many years, my passion, among other things, was about social work and helping support and educate families where children had been abused and neglected, as well as working with teens in a variety of settings and programs. Those were amazing years and I have no regrets. I absolutely loved all the opportunities I was given to make a difference. A lot of wonderful, magical stuff happened, and I was able to do much in not only one-on-one, hands-on work with kids and adults, but also with program development and management of teams who made a tremendous difference in the lives of so many.
Moving here to Whidbey was a huge adjustment. Even though that adjustment was expected and embraced (at least most of the time), it has still been BIG. In retrospect, it took something like the crash of my immune system to get me to re-think my priorities and my health on all levels, and to adjust more for what I now want the future to look like. As I have meditated lately on what my passion(s) really is about now, I realize how far I have come with this transformative process I continue to undergo, as I open ever more deeply to the work of my soul. And my passion is delighting me. While I will always care about making the world a better place for children and people in general (through my work with the Whidbey Children's Theater, Big Brothers/Big Sisters, my Reiki practice, etc.), and while I will always love art, travel and all that jazz, I'm seeing and feeling that my passion right now is about the journey itself - what I've learned, and what I can impart to others in terms of inspiration, information, and enthusiasm for optimal health... mind, body and spirit.
While I'm not totally out of the woods yet with lyme disease, I can honestly say that I have transformed my health in ways I'd only dreamed of before. I finally broke the sugar addiction after many years of getting close to it. I watched 35 pounds come off as I traded "pretty OK" eating habits for "stellar" (mostly) eating habits. Not the easy way, mind you, since I literally HAD to clean up my eating, and since I was in so much pain a year ago I could barely move - but it was weight I had gained through stress and comfort eating (even as a vegetarian). I was so comfortable with stress and multi-tasking during my career days in California that I was just used to it and it seemed normal. I always balanced it with spiritual practice, travel and retreats, etc. Yet when I look back at photos from a year ago, I see someone so very exhausted and bloated, who was flat-lined energetically, emotionally, and physically. BOOM! Welcome to the results of years of burning the candle at both ends!
Today I look in the mirror and I see/feel revived energy, excitement, radiance (most days), and just a more healthful me, overall. Nothing is perfect, though. When you lose 35 pounds at the age of 54, your skin doesn't just snap back into place like it did when you were younger. If I had a magic wand I'd be waving it over my upper arms, my butt and thighs, and my neck. Yet there is also something to be said for aging gracefully (and fitting comfortably into size 6 jeans after years of tight 12 jeans).... and I feel "forever 21" in my heart and soul. I think we are at our most attractive when we are joyful and smiling, and that's when I feel my best, so I am really thankful that I feel that way 98.5% of the time. Those wrinkles around my smile and my eyes have been well earned with all the laughter and delights of life.
I was raised by two very positive, optimistic parents (my dad was calm, patient, unconditional and kind; my mom not quite as much, being more of a worry-wort...yet still she held a positive outlook and enjoyed her life). I'm not a worrier, and I do have a tremendous capacity for unconditional love, and so I give thanks every day for my amazing dad, as well as for my mom who always gave me someone to "push against" since we differed greatly in our politics. They say the people who push our buttons the most are our greatest teachers, so in that regard my mom was on top of her game (and at the age of 89, still is, although she's mellowed a lot, while I've become more patient).
All of the above being said, I am feeling the desire to write another book. Don't know when I'll start it or how I will frame the adventure of the healing journey, but my sense is that it's starting to bubble up and will soon make its presence known. One thing I do know is that I will pace myself better this time (my last book The Ways of Spirit: 30 Visionaries Share Philosophies, Paths & Practices, was largely written in the wee hours of the morning, yawn, as I was so driven to create it). This time, healthy eating, restful sleep, spiritual practice and just balance-in-general will take precedence. I don't think I need to feel driven anymore... those days are over. Passionate YES, but driven, no....
"Island time" helps a lot. Living someplace where people aren't fixated on profits at the expense of others helps, too (not to mention the 2-lane highway with only one traffic light in our little town, and tranquil water views at every turn). My friends and I all shop at the thrift stores because it's fun, and we love our "such-a-deal"s.... Here on the island it's just a way of life, as is not obsessing over the news and politics. Not that people don't care.... they just seek not to stress, knowing that doesn't solve anything.
It takes a lot to get me off this island for any length of time, unless it's for a truly awesome vacation. I'd rather be here embraced by nature and peace, and open up our home and healing space for others who want and need a time-out. We all need a fresh perspective and some R&R once in awhile...
So we'll see where this emerging, evolving passion leads.... I hope you'll take the journey with me and feel inspired to own your power and thrive. I have always felt like a pretty powerful person, but once I got kicked to the curb by lyme, I had to re-claim that power by not giving it away to the powers-that-be of the medical world, and by educating myself and making informed decisions in partnership with my healthcare providers. After a few months of being so debilitated that I hoped someone or something would "fix" it, I realized I had to rally up, follow my own guidance, and set parameters around what was best for me and my body.
I envision vitality and dynamic health for ALL of us, as well as meaningful work - however we each define that term - that we feel passionate about. For me, work is not necessarily about making scads of money, although that can be part of it. The older I get, the more work and play morph together in a desire to live each moment conscientiously,with gratitude, mindfulness, compassion, grace, and intention guided by integrity. Our passion is whatever makes our heart sing.
I hope you have a wonderful weekend. I'll be doing free mini-Reiki sessions tomorrow at Living Green in Langley from 11 am until 2-ish, so if you're on the island, stop by! I can't wait to try their new chef who lived in India and cooks healthy Indian fare (my favorite; Erick's too).
Namaste...
Sukie
Thursday, October 7, 2010
Sweet dreams...
Greetings everyone ~
I haven't been so great about keeping up the ol' blog this past couple of of weeks, have I? I've had a lot going on - first a trip, and then my mother's oral surgery to remove a tumor, followed by more company. But things are settling once again and I intend to get back to blogging at least twice a week or so...
I may have to re-name the blog "Saved by Salt & Earthing"... I truly love the earthing sheet, as well as spending more time walking barefoot on the beach and on our property. I still have some days where I'm stiff and achey, but the pain is not as intense, and I have more days that I feel relatively little pain at all. AND my sleep and level of rested-ness has truly gotten better. I've always been a morning person, and since lyme came to visit my ability to bounce out of bed feeling refreshed took a dive for over a year. Since I began using the earthing sheet, I awake around 6:30 am-ish, feeling very well rested, alert and alive. I LIKE THAT! It makes such a huge difference in my day.
Since we're on the topic of sleep, I thought I'd include a recent article from Dr. Mercola on sleep that is super informative. So many factors impact the quality and quantity of sleep that we get, and we can make it much easier on ourselves by being mindful of a few basic things, such as the time we go to bed, the EMFs in the room, the level of darkness in the room, etc.
Scroll down for the article, & enjoy!
Sukie
By Dr. Mercola
Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.
We do know, however, that good sleep is one of the cornerstones of health.
Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.
Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.
For example, interrupted or impaired sleep can:
•Dramatically weaken your immune system
•Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
•Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
•Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
•Impair your performance on physical or mental tasks, and decrease your problem solving ability
When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.
Impaired sleep can also increase stress-related disorders, including:
•Heart disease
•Stomach ulcers
•Constipation
•Mood disorders like depression
Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.
One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause.
Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Poor sleep can make your life miserable, as most of you probably know.
The good news is, there are many natural techniques you can learn to restore your “sleep health.”
Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.
**If you are interested in more information about sleep or any of the 33 items listed, I invite you to delve into the links that follow, which are grouped by subject.
Optimizing Your Sleep Sanctuary
1.Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer. Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio.
Cover your windows—I recommend using blackout shades or drapes.
All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock.
Light signals your brain that it’s time to wake up and starts preparing your body for ACTION.
2.Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep.
When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
3.Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well.
To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
4.Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night... 2 a.m. ...3 a.m. ... 4:30 a.m.
5.Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary.
I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time, which is ideal for anyone who has trouble falling asleep.
6.Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
7.Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.
Preparing for Bed
8.Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health.
Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
9.Don't change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
10.Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
11.Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
12.Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
13.Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.
14.Also eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.
15.Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
16.Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed.
17.Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks reduces night wakings. As an alternative, you could place a hot water bottle near your feet at night.
18.Wear an eye mask to block out light. As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.
19.Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
20.No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.
21.Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD. Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of “sleep wave entrainment” to assist your brain in gearing down for sleep.
22.Read something spiritual or uplifting. This may help you relax. Don't read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep!
23.Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high.
Lifestyle Suggestions That Enhance Sleep
24.Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely effect sleep. In most cases, the condition causing the drugs to be taken in the first place can be addressed by following guidelines elsewhere on my web site.
25.Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).
26.Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
27.Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
28.Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. (CLICK HERE for my nutritional recommendations.)
29.Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.
30.Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.
31.If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.
If All Else Fails
32.My current favorite fix for insomnia is Emotional Freedom Technique (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.
33.Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night.
If that isn’t possible, you may want to consider a melatonin supplement. In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue.
Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep.
I prefer to use a sublingual melatonin product because it is absorbed much faster and therefore works more quickly. I offer a melatonin spray on my website that I believe is one of the very best on the market.
I haven't been so great about keeping up the ol' blog this past couple of of weeks, have I? I've had a lot going on - first a trip, and then my mother's oral surgery to remove a tumor, followed by more company. But things are settling once again and I intend to get back to blogging at least twice a week or so...
I may have to re-name the blog "Saved by Salt & Earthing"... I truly love the earthing sheet, as well as spending more time walking barefoot on the beach and on our property. I still have some days where I'm stiff and achey, but the pain is not as intense, and I have more days that I feel relatively little pain at all. AND my sleep and level of rested-ness has truly gotten better. I've always been a morning person, and since lyme came to visit my ability to bounce out of bed feeling refreshed took a dive for over a year. Since I began using the earthing sheet, I awake around 6:30 am-ish, feeling very well rested, alert and alive. I LIKE THAT! It makes such a huge difference in my day.
Since we're on the topic of sleep, I thought I'd include a recent article from Dr. Mercola on sleep that is super informative. So many factors impact the quality and quantity of sleep that we get, and we can make it much easier on ourselves by being mindful of a few basic things, such as the time we go to bed, the EMFs in the room, the level of darkness in the room, etc.
Scroll down for the article, & enjoy!
Sukie
By Dr. Mercola
Sleep is one of the great mysteries of life. Like gravity or the quantum field, we still don’t understand exactly why we sleep—although we are learning more about it every day.
We do know, however, that good sleep is one of the cornerstones of health.
Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.
Sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Science has now established that a sleep deficit can have serious, far reaching effects on your health.
For example, interrupted or impaired sleep can:
•Dramatically weaken your immune system
•Accelerate tumor growth—tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
•Cause a pre-diabetic state, making you feel hungry even if you’ve already eaten, which can wreak havoc on your weight
•Seriously impair your memory; even a single night of poor sleep—meaning sleeping only 4 to 6 hours—can impact your ability to think clearly the next day
•Impair your performance on physical or mental tasks, and decrease your problem solving ability
When your circadian rhythms are disrupted, your body produces less melatonin (a hormone AND an antioxidant) and has less ability to fight cancer, since melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly.
Impaired sleep can also increase stress-related disorders, including:
•Heart disease
•Stomach ulcers
•Constipation
•Mood disorders like depression
Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as Peak Fitness Technique). Growth hormone helps you look and feel younger.
One study has even shown that people with chronic insomnia have a three times greater risk of dying from any cause.
Lost sleep is lost forever, and persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Poor sleep can make your life miserable, as most of you probably know.
The good news is, there are many natural techniques you can learn to restore your “sleep health.”
Whether you have difficulty falling asleep, waking up too often, or feeling inadequately rested when you wake up in the morning—or maybe you simply want to improve the quality of your sleep—you are bound to find some relief from my tips and tricks below.
**If you are interested in more information about sleep or any of the 33 items listed, I invite you to delve into the links that follow, which are grouped by subject.
Optimizing Your Sleep Sanctuary
1.Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland's production of melatonin and serotonin. Even the tiniest glow from your clock radio could be interfering with your sleep. This will help decrease your risk of cancer. Close your bedroom door, and get rid of night-lights. Refrain from turning on any light at all during the night, even when getting up to go to the bathroom. Cover up your clock radio.
Cover your windows—I recommend using blackout shades or drapes.
All life evolved in response to predictable patterns of light and darkness, called circadian rhythms. Modern day electrical lighting has significantly betrayed your inner clock by disrupting your natural rhythms. Little bits of light pass directly through your optic nerve to your hypothalamus, which controls your biological clock.
Light signals your brain that it’s time to wake up and starts preparing your body for ACTION.
2.Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees. Keeping your room cooler or hotter can lead to restless sleep.
When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
3.Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and serotonin, and may have other negative effects as well.
To do this, you need a gauss meter. You can find various models online, starting around $50 to $200. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house.
4.Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet. Remove the clock from view. It will only add to your worry when you stare at it all night... 2 a.m. ...3 a.m. ... 4:30 a.m.
5.Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary.
I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time, which is ideal for anyone who has trouble falling asleep.
6.Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing these activities in bed.
7.Consider separate bedrooms. Recent studies suggest, for many people, sharing a bed with a partner (or pets) can significantly impair sleep, especially if the partner is a restless sleeper or snores. If bedfellows are consistently interfering with your sleep, you may want to consider a separate bedroom.
Preparing for Bed
8.Get to bed as early as possible. Your body (particularly your adrenal system) does a majority of its recharging between the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into your liver, which can further disrupt your health.
Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
9.Don't change your bedtime. You should go to bed and wake up at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
10.Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the tensions of the day.
11.Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
12.Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
13.Eat a high-protein snack several hours before bed. This can provide the L-tryptophan needed for your melatonin and serotonin production.
14.Also eat a small piece of fruit. This can help the tryptophan cross your blood-brain barrier.
15.Avoid before-bed snacks, particularly grains and sugars. These will raise your blood sugar and delay sleep. Later, when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
16.Take a hot bath, shower or sauna before bed. When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber. The temperature drop from getting out of the bath signals your body it’s time for bed.
17.Wear socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. A study has shown that wearing socks reduces night wakings. As an alternative, you could place a hot water bottle near your feet at night.
18.Wear an eye mask to block out light. As discussed earlier, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can be helpful.
19.Put your work away at least one hour before bed (preferably two hours or more). This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
20.No TV right before bed. Even better, get the TV out of the bedroom or even completely out of the house. It’s too stimulating to the brain, preventing you from falling asleep quickly. TV disrupts your pineal gland function.
21.Listen to relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD. Another favorite is the Sleep Harmony CD, which uses a combination of advanced vibrational technology and guided meditation to help you effortlessly fall into deep delta sleep within minutes. The CD works on the principle of “sleep wave entrainment” to assist your brain in gearing down for sleep.
22.Read something spiritual or uplifting. This may help you relax. Don't read anything stimulating, such as a mystery or suspense novel, which has the opposite effect. In addition, if you are really enjoying a suspenseful book, you might be tempted to go on reading for hours, instead of going to sleep!
23.Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my cortisol levels are high.
Lifestyle Suggestions That Enhance Sleep
24.Reduce or avoid as many drugs as possible. Many drugs, both prescription and over-the-counter, may adversely effect sleep. In most cases, the condition causing the drugs to be taken in the first place can be addressed by following guidelines elsewhere on my web site.
25.Avoid caffeine. At least one study has shown that, in some people, caffeine is not metabolized efficiently, leaving you feeling its effects long after consumption. So, an afternoon cup of coffee or tea will keep some people from falling asleep at night. Be aware that some medications contain caffeine (for example, diet pills).
26.Avoid alcohol. Although alcohol will make you drowsy, the effect is short lived and you will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from entering the deeper stages of sleep, where your body does most of its healing.
27.Make certain you are exercising regularly. Exercising for at least 30 minutes per day can improve your sleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can manage it.
28.Lose excess weight. Being overweight can increase your risk of sleep apnea, which can seriously impair your sleep. (CLICK HERE for my nutritional recommendations.)
29.Avoid foods you may be sensitive to. This is particularly true for sugar, grains, and pasteurized dairy. Sensitivity reactions can cause excess congestion, gastrointestinal upset, bloating and gas, and other problems.
30.Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress.
31.If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause sleep problems if not properly addressed.
If All Else Fails
32.My current favorite fix for insomnia is Emotional Freedom Technique (EFT). Most people can learn the basics of this gentle tapping technique in a few minutes. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to your insomnia at a very deep level. The results are typically long lasting and improvement is remarkably rapid.
33.Increase your melatonin. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night.
If that isn’t possible, you may want to consider a melatonin supplement. In scientific studies, melatonin has been shown to increase sleepiness, help you fall asleep more quickly and stay asleep, decrease restlessness, and reverse daytime fatigue.
Melatonin is a completely natural substance, made by your body, and has many health benefits in addition to sleep.
I prefer to use a sublingual melatonin product because it is absorbed much faster and therefore works more quickly. I offer a melatonin spray on my website that I believe is one of the very best on the market.
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