SLEEP
SLEEP!!! I wish I could get more sleep! I wish I could wake up feeling rested! I wonder what it would feel like sleeping a FULL Eight Hours? If you’ve ever made these statements or comments—You have A LOT of company here on planet earth! According to the New England School of Medicine in this 2021 report:
50-70 million Americans are affected by sleep-related problems.
63.3% of women experience insomnia.
20% of teenagers get less than 5 hours of sleep.
9 million Americans take prescription drugs to help them sleep.
43% of people aged 65 or older experience sleep difficulties.
25% of children suffer from behavioral insomnia
My own INSOMNIA Journey began in the aftermath of a complete hysterectomy at age 29. The word ‘hysterectomy’ is close blend of two words: ‘hysterical’ and ‘hormones’. My hormones were imbalanced and therefore anxiety set in.
EVEN as a Health Coach, I was “Unconscious Incompetent” I went to the drug store for a quick fix and GRABBED the Tylenol PM and took it nightly for decades! When I hit 60, I felt the after shock of this over the counter medication. My LIVER slowly became toxic in a similar fashion to serosis of the liver/fatty liver sysndrome!
After this “Emergency Alert” of the Personal Emergency Broadcasting System-- Testing and measuring almost everything on planet earth? Here are the SUCCESS Smorgasboard on SLEEP and Optimal HEALTH that I have used, am using, or will continue to use in the future: Natural Calming and Energizing Tonics; Modalities; and Food/Diet Tips!
TOP TWENTY-FIVE FOUNDATIONS for BETTER SLEEP
NATURAL CALMING TONICS:
1.) SCULLCAP: Commonly used for remediating panic attacks. Like its name: skullcap affects the top Chakras and calms the Mind
2.) CHAMOMILE: Successfully used for menstrual cramps in women—This vibrant yellow herb increases the natural glycine in your body. Chamomile contains a nerve calmer and relaxant: Apigenin--- A Natural Tranquilizer
3.) LAVENDER: This affective herb, oil, and tonic calms jittery nerves and calms you mind
ENERGIZER/WELLBEING TONICS: (Remedies of Adrenal Burnout)
4.) Licorice: Regulate Stress Hormones and can counter adrenal fatigue to encourage hormonal balance
5.) Ginseng: Stimulates the Adrenals; Combats Fatigue; Increases low libido— An easy ‘fun’ use of Ginseng Tea? Have a cup and RUN after your spouse/life partner! 😊 The immediate Libido increase and what physically occurs during sex? (Your body’s Base chakra) will have an energizing as well as a calming affect
6.) Ginger/Cinnamon: Increases energy; Assists your digestive system and Boosts your Metabolism—A very tasty way to Stabilize Blood Sugar
7.) Astragalus: PERFECT compliment to reverse your body to homeostatis when you’re under constant stress--- Supports your cardiovascular system; kidney and liver function. Astragalus also is a great Immune Stimulant.
8.) Melatonin--- Naturally Occurring Hormone that decreases with age; sleep, depression, stress, and jet lag--- Timed-Release Herbal Supplement--- Important to take in the late afternoon for a restful night’s sleep
9.) Valerian: Reduces anxiety; natural sedative—Affect gamma-aminobutyric acid (GABA)--- Better Sleep? Less likely for dementia—JUST plug your NOSE.
10.) LEMON BALM: First cousin of herbs (Often combined with melatonin and valerian)—Bubble bath ecstasy? Lavender AND Lemon Balm with Coconut Oil
MODALITIES:
11.) Light Exposure—Eg… IF you wake up too early in the AM? Try taking a late afternoon walk—to regulate your circadian rhythms
12.) Meditation and Relaxation Techniques: Focus; Breathing; Increases your bodies awareness and relaxes your body
13.) Yoga: relaxation, breathing, exercise and healing--- Try top 12 yoga poses---- 30 minutes before bedtime—mind/body connection for sleep
14.) Hypnosis: PHYSICAL benefits--- Decreased heart rate and blood pressure; Increase alpha waves: The slower brain waves for relaxation and sleep
15.) Acupuncture: Focusing on the Ying/Yang and CHI of your body and its organs? Acupuncture brings about homeostasis to encourage relaxation and RHEM sleep
16.) Aromatherapy--- Already discussed Lavender and Chamomile--- Add: Patchouli and Ylang-Ylang--- These last to essential oils—increase pheromones and the same release in the body as sex.
17.) TCM--- Traditional Chinese Medicine—Treating LOW Kidney CHI--- Low backache; tiredness and fatigue; Burst of at about 11 pm in the evening
18.) https;//Go.Confidence.tones.com
19.) Ayurveda Medicine: Regulates breathing and circulation--- VATA IMBALANCE: Application of oil to the top of the head and feet—Warm Sesame Oil with lavender; lemon balm; yang ylang
FOOD & DIET:
20.) Coffee; Tea; Soft Drinks
21.) Alcohol & Nicotine
22.) Chocolate
23.) Sugar
24.) FOODS to EAST before Bedtime: Tryptophan: (carbohydrate snack)—wheat germ; sunflower seeds; bananas—Anything with b6 in it
25.) Magnesium (The RIGHT KIND) --- legumes and seeds; dark leafy green; wheat bran; almonds, cashews, molasses; brewer’s yeast
There are many natural remedies you can try if you’re having trouble with insomnia or anxiety. Some of the above have been proven through research; Other just have empirical value and testimonies, but ALL have enormous value. Test and measure each for yourself and have confidence that you will, along with your alternative health care professional—that you will find the correct combination for you!
Think of ‘insomnia’ as a wakeup call--- A “tap on the shoulder or two-by four--- for something that is a developing problem or an early symptom of something more serious. PAY ATTENTION TO THE WARNING SIGNS OF YOUR BODY… Insomnia is and can be your friend if you listen to it… BEFORE you get hit with the MACK TRUCK—
LISTEN to the warning signs of your body and Whispers of your own WISDOM--- For in them is YOUR H.O.P.E.: Healing Opportunity Positivity and Empowerment
SIGNING OFF--- From America’s TOP FOUNDATIONAL HEALTH COACH….
