Alarming facts about sleep, and what to do about it!
I recently read an article from a fellow mentor about facts about sleep and why it is so important. And I wanted to share it with you all!
Physiology of Sleep
Sleep has two basic cycles: REM and non-REM. We know REM as ‘Rapid Eye Movement’ which occurs at the top of the sleep cycle. Non-REM is the deepest sleep and allows the body to repair and regenerate through the night. Our brain removes toxins every night as well only during restorative phases of sleep.
When someone says they aren’t sleeping well, it is important to find out when the restlessness or insomnia is occurring: during the first 3-4 hours or during the later part of the sleep cycle. If the insomnia has been happening for some time, this can cause cortisol(stress hormone) to elevate the following day, leading to continued disruption of the Hypothalamus/pituitary axis. This is the hormone pathway through the brain.
As well, when sleep is insufficient, genetic expression becomes altered in over 750 genes resulting in increased systemic inflammation!
Sleep is really important!
Work vs. Sleep
In many cultures, including our own, work and productivity are viewed as being superior when compared to a good night’s sleep. Some cultures even have a term used to describe ‘death from being overworked!’ In the medical field, studies have shown a 700% increase in adverse events with regard to patient care when doctors and nurses worked 5 or more 24+ hour shifts within 30 days. Pilots also report that sleep during long flights is common, often for more than 2 hours at a time. Work and social life often take precedence over self-care, especially when it comes to sleep.
Desperate for Some Shut-Eye
Although individual needs will vary, research has shown that seven hours per night seems to be the sweet spot for regenerative sleep. Children and teenagers need a few additional hours each night however once adulthood has been reached, sleep needs seem to stabilize for the rest of life. But when the sleep cycle becomes disrupted, especially for days or weeks at a time, the mind becomes altered and we become desperate for a solution. The pharmaceutical industry, once again, has come to the rescue with several classes of drugs designed to induce sleep, however, they are not as helpful as they appear.
Over 30 million prescriptions per year are written for Ambien. But unlike the commercial advertising, Ambien does not actually make you go to sleep but instead, puts you into a trance-like state which can lead to abnormal behaviors such as sleepwalking, driving while asleep and mindlessly eating during the night with absolutely no recollection of doing so.
But do they really help you feel better? Well, here are the stats:
Ambien (and Lunesta) helped people fall asleep 20 minutes faster than the placebo
They only added an average of 34 minutes to the total sleep time
Taking 132 or more doses of sleeping pills in one year increases the risk of lung, lymphoma, prostate and colon cancers by 35%
So they’re not all their cracked up to be………
Remember, every drug has a cost to your body. And they important thing is to find out what is actually causing the problems.
Top 10 Tips for Sound Sleep
There are a number of factors at play when sleep is elusive, however, common sense will dictate a few of the most basic factors that should be considered.
Managing stress is key, which can be done through some great adaptogenic herbs, NET, exercise, ect.
Get regular cranial care. When your nervous system is functioning at its best, it’s not revved up, and the rest and digestion(vagus nerve) can do its job! Also sleep apnea is HUGE, and becoming more and more common. It’s not even from a weight issue anymore. If you think you have sleep apnea, snore, or wake up still exhausted, I can help you with cranial care and dentistry get restorative sleep.
Ensure stable blood sugar levels before going to bed (i.e. no late-night snacks or sugary treats after dinner); Some people will do well to consume a small amount of protein, fat and a fruit or veggie just before bed.
Discontinuing the use of blue-light devices for 1 hour before bed including computers, cell phones and even television.
Create ‘dusk’ inside the house, especially in the bedroom using low lights and relaxing music. Pandora has a channel called “Sleep Station Radio.”
Ensure room temperature is at or near 65 degrees for optimal sleep.
Encourage regular exercise as a source of stress-relief and to increase the body’s need for rejuvenative sleep.
Avoid any kind of caffeine after 2pm.
Say no to alcoholic beverages in the evening; they help engage sleep but can cause disrupted sleep in the sleep cycle.
Ensure optimal hormone levels, especially for menopausal-aged women. I can help with hot flashes and symptoms naturally.
Mattresses should be no older than 8-10 years and be firm enough to support the body yet allow for a comfortable night’s sleep. ( I recommend organic mattresses, to not have chemicals in the foam).
Herbal Solutions for Sleep
There are several herbal choices to enhance health-promoting sleep but the trick is to find the one that works best for you! In some cases, one supplement may provide a sense of calm and relaxation during the day and another one helps you get to sleep at night.-I have help you discover which herbs might work best for you.If you don’t get the right combination the first time around, don’t worry. It can sometimes take a few tries to get it exactly right.
If you have not started the free series THE TRUTH ABOUT VACCINES that began last week I HIGHLY encourage you to watch it! It is not an anti vaccine or pro vaccine series, it strictly just goes into facts about all these huge important issues that need to be talked about! Every doctor, parent, and human for that matter should always know the research! So much research is flawed, so it’s good to do your research! You can watch it here, just sign up! DID I MENTION IT’S FREE RIGHT NOW??
OIL OF THE WEEK
The spotlight on this oil this week is DoTerra’s Vetiver.Vetiver, a member of the grass family, is grown for many reasons. Unlike other grasses, the root system of Vetiver grows down, making it ideal for helping to prevent erosion and providing soil stabilization. Vetiver has a rich, exotic, complex aroma that is used extensively in perfumes. Due to Vetiver’s calming, grounding effect on the emotions, it is an ideal oil to use in massage therapy. It can also be rubbed on the feet before bedtime to promote a restful night’s sleep. When taken internally, Vetiver can support a heathy immune system.*
Add 1–2 drops to tea or hot drinks during winter time to promote immune-supporting properties*.
Use as a massage oil to calm emotions.
Take a warm bath with a few drops of Vetiver essential oil for deep relaxation.
Diffuse with Lavender, doTERRA Serenity®, or doTERRA Balance® to calm emotions and lessen stress.
Use a toothpick to help get the desired amount out of container if Vetiver is too thick to get out of the bottle. A little goes a long way.
Directions for Use
Diffusion: Use three to four drops in the diffuser of your choice. Internal use: Dilute one drop in 4 fl. oz. of liquid. Topical use: Apply one to two drops to desired area. Dilute with doTERRA Fractionated Coconut Oil to minimize any skin sensitivity.