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Sleep Protocol

   

“Getting a full 8 hours sleep is not a nice bonus but is necessary to overall health and functioning.” Doctor Alexandros Vgontas, Note I find 6 hours works for me

  

"Besides eating whole food and moving your body getting enough sleep is the most important thing you can do for your health." Doctor Mark Hyman

“Even a modest lack of sleep, two to three hours in a single night, adversely affects hormones and increases inflammatory cytokines as much as 50%.” Doctor Alexandros Vgontas et al 1999

“Critical examination of the effectiveness of prescription drugs reveals convincing data that most prescription drugs are not only ineffective but may worsen the condition being treated. Some of these medications appear to be designed to create life-long dependency upon the drug, since drug withdrawal exacerbates symptoms.” Bill Sardi

 

“Over the course of a year over one half Americans will have trouble falling asleep. About one third of the population experiences insomnia on a regular basis with seventeen percent claiming insomnia is a major problem.” Murray & Pizzorno

 

“Fifty women with fibromyalgia recorded their sleep quality, pain intensity, and attention to pain for thirty days. This detailed study and analysis found that poor sleep resulted in significantly more pain.” Affleck et al

 

“Sleep is vital to health maintenance. Sleep stimulates the anterior pituitary to produce growth hormone. Without deep stages of sleep inadequate growth hormone is secreted and soft tissue healing is inadequate. A natural way to increase sleep and improve deep sleep is aerobic exercise.” Doctor Ross Hauser MD

 

“Healthy adults who averaged about 5.2 hours of sleep a night over 8 consecutive nights secreted 50% more insulin than those who got about 8 hours of sleep a night.” Doctor Joseph Mercola 2001

 

“The nighttime rise in melatonin production is one way the body cleans itself of glycated proteins.” Yin 2000, Note this may justify a greater than .3 milligram melatonin dose on occasion

 

“A common cause for insomnia in people over the age of 35 to 40 is deficiency of the hormone melatonin. Melatonin supplementation is a safe and effective sleep enhancing therapy.” Haimov et al 1997

 

“Many people find 300 mcg of melatonin is an ideal sleep inducer, others take 3 – 6 mg of melatonin before bedtime to solve their sleep problems. Too much melatonin can interfere with sleep in some persons so the lowest effective dose of melatonin needed to get to sleep and stay asleep is often the best course of action.”    Life Extension

“A new study says acupuncture can work wonders for insomnia. The study was actually a review of 878 studies. Each of these studies contained worthwhile information on 673 subjects treated with ear acupuncture. The analysis showed that the results were superior in those receiving ear needling than those taking Valium.”  Robert Jay Rowen, MD

“The dual problems of addiction and tolerance cause physicians to be extremely cautious when prescribing sleep medications. Other reasons for avoiding these drugs include increasing the risk of death for the following individuals; sleep apnea; alcohol consumers and some elderly people.” Life Extension

“A variety of cognitive and behavior changes have been reported to occur, and that depression and suicidal tendencies can be aggravated. … Rozerem has been associated with an effect on reproductive hormones in adults. It is not known what effect chronic or even intermittent use of Rozerem may have on the reproductive axis in developing humans. …”  Sleeping Aid Drug Rozerem Insert

"Doctor Thomas Rau, medical director of the world-renowned Paracelsus Clinic in Switzerland, says he is convinced ‘electromagnetic loads’ lead to cancer, concentration problems, ADD, tinnitus, migraines, insomnia, arrhythmia, Parkinson’s and even back pain." Doctor Joseph Mercola

"Sleep also helps us maintain low levels of cortisol - the stress hormone that makes us depressed and fat." Doctor Mark Hyman

"You don’t need sleeping pills. Studies suggest they only give you 11 minutes extra sleep at best. Plus you face the problem of addiction and side effects.”  Doctor Robert Rowen MD

     

Average 6 to 8 Hours a night

   

"Recent research conducted at the University of Surrey, England, and published by Proceedings of the National Academy of Sciences has revealed that insufficient sleep—less than six hours a night—affects the activity of over 700 of our genes.* Insufficient sleep and circadian rhythm disruption are associated with negative health outcomes, including obesity, cardiovascular disease, and cognitive impairment, but the mechanisms involved remain largely unexplored."

Sleep is VERY important. Your body uses sleep to repair, reorganize and recharge. Some very important hormonal mechanisms reset ONLY between about 10 PM and 2 AM sun time. If you are not sleeping then you are out of luck. As we grow older it becomes harder for many people to get a good nights sleep every night. This has certainly been true for me. You can make up lost sleep to a degree. When I am having serious problems sleeping at night I will nap during the day when I can; this is not ideal but I find it’s better than completely missing the sleep. If someone is having sleep problems let them sleep as many hours as they want whenever they are asleep. Let sleeping dogs and friends lie.

Elderly people do not require the 8 to 10 hours of sleep children require and each person’s sleep requirements are individual but if you awake feeling unrested you probably are not getting enough sleep.

    

Chronic Lack of Sleep

“Why do people need sleep? Sleep allows the brain to restore essential nutrients (like glycogen) and remove waste products1,2 (like the beta-amyloid protein that causes Alzheimer’s disease).3,4 Sleep replenishes proteins depleted during wakefulness.5 Sleep is important for memory consolidation. 6,7  Although the brain is approximately 2% of the body’s weight, it uses about 20% of the body’s energy.8 The major source of that energy is the molecule adenosine triphosphate (ATP). With increasing hours of wakefulness, there are decreasing amounts of ATP and increasing amounts of adenosine from which the high-energy phosphates have been removed. Adenosine causes sleepiness.9 Caffeine blocks adenosine action, reducing sleepiness and increasing alertness, 10 while impeding learning and memory.”   Sleep Medicine Conference

  • Predisposition to early death

  • Promotes Depression

  • Poor Disposition

  • Poor hormone production

  • Increases Cortisol and Stress

  • Increases Inflammation

  • Increases Your Risk of Many Serious Health Problems

   

Drugs, Sleeping Pills  DO NOT Work Unless You want to die Early

“The dual problems of addiction and tolerance cause physicians to be extremely cautious when prescribing sleep medications. Other reasons for avoiding these drugs include increasing the risk of death for the following individuals; sleep apnea; alcohol consumers and some elderly people.” Life Extension

"We have now published a new study of over 10,000 patients who took sleeping pills and over 20,000 matched patients who did not take sleeping pills. The patients who took sleeping pills died 4.6 times as often during follow-ups averaging 2.5 years. Patients who took higher doses (averaging over 132 pills per year) died 5.3 times as often. Even those patients who took fewer than 18 pills per year had very significantly elevated mortality, 3.6 times that of patients who took no hypnotics. It seems quite likely that the sleeping pills were causing early death for many of the patients. In addition, those who averaged over 132 sleeping pills per year were 35% more likely to develop a new cancer.”    Doctor Daniel Kripke, MD

“A new study published in the British Medical Journal says that people taking a prescription sleeping pill—even when taking fewer than eighteen pills per year—have nearly four times the mortality rate of those who don’t take the drugs. And patients who take higher doses of sleeping pills have a 35% increased cancer risk.”   Die Early with Sleeping Pills, Note this is unbelievable. How the hell can even the ubber corrupt FDA approve this!

"You don’t need sleeping pills. Studies suggest they only give you 11 minutes extra sleep at best. Plus you face the problem of addiction and side effects.”  Doctor Robert Rowen MD

“A variety of cognitive and behavior changes have been reported to occur, and that depression and suicidal tendencies can be aggravated. … Rozerem has been associated with an effect on reproductive hormones in adults. It is not known what effect chronic or even intermittent use of Rozerem may have on the reproductive axis in developing humans. …”  Sleeping Aid Drug Rozerem Insert

“Critical examination of the effectiveness of prescription drugs reveals convincing data that most prescription drugs are not only ineffective but may worsen the condition being treated. Some of these medications appear to be designed to create life-long dependency upon the drug, since drug withdrawal exacerbates symptoms.” Bill Sardi

   

IMO You CANNOT take toxic drugs to help you sleep. The toxic drug road to desired sleep has been traveled many times almost always with disastrous results. Here is one so called sleeping aid toxic drug Rozerem. As Doctor Rowen says above you are taking all this risk for an extra 11 minutes of sleep, SOMETIMES. Are we nuts?

“A variety of cognitive and behavior changes have been reported to occur, and that depression and suicidal tendencies can be aggravated. … Rozerem has been associated with an effect on reproductive hormones in adults. It is not known what effect chronic or even intermittent use of Rozerem may have on the reproductive axis in developing humans.”

Folks just say NO to toxic drugs, all drugs, sleeping aid drugs and to this drug. On the lighter side guess what one of the side effects of one of the “sleeping aid drugs” is? Yep you guessed it sleeplessness.

If you are having difficulty sleeping IMO you must try many different things until you find YOUR way.

    

How to Sleep if You Want to Avoid Alzheimer’s

"Chances are your sleeping posture is something you think very little about. But a study published in The Journal of Neuroscience finds there’s one in particular that may be better than the rest for decreasing the risk of Alzheimer’s disease. As we’ve reported in the past, when you sleep, the brain is diligently involved in removing toxins that accumulate during the day. This function is vitally important because the buildup of harmful chemicals can lead to Alzheimer’s and Parkinson’s disease. In fact, the link between brain toxins and neurodegenerative illness is so strong that such disorders have been called “dirty brain diseases. … In the experiment at Stony Brook University, researchers anesthetized rodents and then used MRIs and computer modeling to measure the effectiveness of the brain’s filtration system. After putting the rodents in the positions of lying on their side, back and stomach, side lying proved to be the most conducive for removing toxins.”   How to Sleep if You Want to Avoid Alzheimer’s

IMO this is an important finding. I love to sleep on my back but realizing it is not the best way I roll to the side all night.

  

Here is what I have learned about sleep

  

Make SURE your Magnesium is NOT Deficient

“Magnesium also helps regulate nerve cell function. Its presence in adequate amounts in the synaptic gap between nerve cells controls the rate of neuron firing. Nerves fire easily when magnesium levels are too low. The effect of this rapid firing is increased sensitivity to stimulation of all kinds. Noise will sound excessively loud, emotional reactions will be exaggerated, and the brain may be too stimulated to sleep. Magnesium deficiency may cause excessive muscle tension (such as spasms, tics, and restlessness) because magnesium is needed at the neuro-muscular junction to allow muscles to relax. Chronic fatigue is another common clinical entity associated with deficiency of magnesium.” Doctor Michael Lam MD

Magnesium deficiency has pestered me for forty years.  When I cannot sleep I eat PLENTY of pumpkin seeds and OFTEN I sleep like a baby.

   

Go to bed physically tired

"Fatigue is the best pillow."    Benjamin Franklin

If you have not done any exercise that day get some in before dinner, even if it’s only a few quick flights of stairs or quick chair squats until your legs are jelly. In my case a day of full exercise, provided I had not gotten more than 8 hours the previous night often puts me out like a light. Going to bed exhausted physically, not mentally, will put MOST people out like a light. When you are having serious problems sleeping SCHEDULE a five to ten mile walk; it’s FAR better for your health than any other alternative. Don't have time for a five mile walk? How about a half hour of stairs.

     

Sleep in a pitch-black room with NO sound

Use earplugs if required. Pull the cord; don’t just turn off, ALL electrical devices within 10 feet of your head. I disconnect ANYTHING in the bedroom. IMO watch tv, if you must, in your living room sleep in your bed. Just installing heavy light-proof, sound blocking, drapes over your bedroom windows often works wonders.

Unplug! Too Much Light at Night May Lead to Depression

     

Don’t go to bed Mad

Especially with your spouse, give them a sexual (See Sex Protocol) treat and you will both sleep well. No kidding a good romp in bed will put most couples to sleep; provided both spouses are satisfied or at least tired (Joke).

   

No Caffeine after noon

Caffeine is VERY agitating to the average person it’s many hormonal effects tend to keep MANY of us from sleeping soundly for the  6 to 8 hours it takes to wear off. When you are having trouble sleeping caffeine is definitely one thing you want to play with. Treat a chocolate bar the same as a cup of coffee.

For serious sleep problems try stopping ALL caffeine for a week or two.

    

No Food after 6:00 PM

Digesting food will keep MOST people from a sound sleep. I often have trouble sleeping, MOST of these times I find I have been violating this rule. A few nights of no food after 6:00 PM and I am sleeping again. Having a single banana just before bed also works for some.

   

Cool bedroom

Your body MUST drop its temp to sleep, I like 60 F or below. If it’s too warm to sleep strip and sleep naked or in underwear.

    

Oxygen in Bedroom

Low oxygen levels WILL wake you up; this keeps you alive in critical situations and is built into your body. I find I NEED to keep a bedroom window somewhat open even in -20 F weather.  Of course in the winter this makes the bedroom COLD. I sleep like a baby.

   

Magnesium and Calcium

Both calcium and magnesium are required in your body in about equal amounts or you may experience “restless leg”, “muscle cramps” and “twitching muscles” which may wake you from a sound sleep.  I keep a bottle of calcium and magnesium amino acid chelate near my bed and will take a tablet sublingually if I am having any muscle issues at night. For serious sleep problems an Epsom salt bath often works for me. When I cannot sleep it is often a sign of magnesium deficiency.

   

Cherries and Sleep

 “Researchers found that drinking 8 ounces of tart cherry juice in the morning and evening for two weeks significantly reduced the severity of study participants' insomnia.”   Journal of Medicinal Food

"Studies have shown melatonin can provide many potential health benefits that would be important to people as they age, including helping to protect the vascular system and improving sleep. Cherries are one of the few known, researched sources of melatonin. As people look for natural ways to promote longevity, including cherries in their daily diet may be helpful."   Russel J. Reiter, Ph.D, nutrition researcher University of Texas Health Science Center        

During the cherry harvest I find I sleep like a baby on a tummy full of cherries.   

   

Thyroid Problems

In my case when I am having problems with my hypothyroid (See Thyroid Protection Protocol) condition NOTHING will allow me to sleep. So I have to get on the stick and solve my thyroid problems FIRST.

    

Required for good Sleep

   

Melatonin

"Commercially available melatonin comes only in high doses of 3 to even 10 milligrams - that's up to 30 times more than you need. This flood of melatonin de-sensitizes your melatonin receptors to its effects and it usually stops working after a few days if at all."   Doctor Richard Wurtman MD Sleep Researcher

"The clinically proven melatonin dose to achieve good sleep is .3 milligrams. The problem is this dose only lasts three or four hours "   Sleep Research

“Many people find 300 mcg of melatonin is an ideal sleep inducer, others take 3 – 6 mg of melatonin before bedtime to solve their sleep problems. Too much melatonin can interfere with sleep in some persons so the lowest effective dose of melatonin needed to get to sleep and stay asleep is often the best course of action.”    Life Extension

"I believe that most age-related sleep problems can be addressed naturally. While  people who have a n especially difficult time sleeping tend to have more than one reason - low melatonin is almost always one of them when you're over 50."   Doctor Richard Wurtman MD Sleep Researcher

Use melatonin if required but not on consecutive nights IMO. Melatonin has proven to be safe and IMO is one hormone you can supplement. HOWEVER it is a hormone and IMO you want to use it with extreme care and not under the age of 40 or so. As above the correct dose is .3 milligrams. You may wake up in four or so hours and take another .3 milligram dose. A good liquid melatonin is a good way to take these two consecutive small doses.

Life Extension Fast-Acting Liquid Melatonin

If you find you need melatonin often IMO find a good integrative doctor to work with you. I find .3 milligrams of melatonin can work like magic for me. I can use the lower dose almost every night.

     

Other Sleep Aids

"Research demonstrated that SAMe was equally effective as certain drugs in alleviating depression, without the side effects often associated with these antidepressants.1,2 SAMe’s wide-ranging systemic health benefits are less well-known. In addition to boosting brain chemicals important to mood health, SAMe promotes the synthesis of other compounds that are crucial to functions such as gene expression and DNA repair.3 As a result of these many biochemical effects, scientists have demonstrated that SAMe may play a unique role in preventing, treating, or reversing numerous disorders of aging—including Alzheimer’s, fibromyalgia, inflammatory bowel disease, insomnia, osteoarthritis, and liver disease."   Beyond Depression... SAMe Broad-Spectrum Protection Against Disorders Of Aging

"A Thai study found that smelling lavender helps us relax by slowing down our heart rate, decreasing our blood pressure, and lowering skin temperature. Other studies have found sleep quality improved in a room scented with lavender or when lavender oil was sprinkled on pajamas or pillows. And in Germany, lavender tea has been approved by their equivalent of the FDA as a treatment for insomnia."   Arianna Huffington author of The Sleep Revolution

      

 Don’t use ANY sleep aid every night. Find several that work and randomly mix them up. Most nights don’t use anything if possible. Exercise to exhaustion often will put me to sleep when sleep aids fail.

O Magnesium  often puts me to sleep.

O “Glycine from gelatin has been found to help with sleep. One study found that 3 grams of glycine given to subjects before bedtime produced measurable improvements in sleep quality. Many of my clients swear by gelatin as an effective sleep aid without bothersome side effects, in contrast to medications and even natural sleep aids like melatonin, which can sometimes cause grogginess.”   5 Reasons Why Even Vegetarians Should Eat Gelatin

O Tryptophan (See Tryptophan Protocol) can work like a wonder if you are low. Older people are often low in tryptophan.

O Lemon Balm (See Lemon Balm Protocol), Calcium & Magnesium, L-Theanine (See L-Theanine Protocol), walnuts (See Walnut Protocol), Chamomile (See Chamomile Protocol) or Schizandra (See Schizandra Protocol) one of these taken alone without anything else before bed often seems to often help me.

O “A new study says acupuncture can work wonders for insomnia. The study was actually a review of 878 studies. Each of these studies contained worthwhile information on 673 subjects treated with ear acupuncture. The analysis showed that the results were superior in those receiving ear needling than those taking Valium.”  Robert Jay Rowen, MD

   

Update: 23 May 2010

“Getting a full 8 hours sleep is not a nice bonus but is necessary to overall health and functioning.” Doctor Alexandros Vgontas, Note I find 6 hours works for me

Well persistence pays off! After 20 years of trying I have finally found a method that works for me. Eight good STRIGHT hours of uninterrupted sleep!

 

1) Go to bed very tired; 4 or so good hours of exercise.

2) Wear foam ear plugs

3) Wear a sleeping cap that shuts out light and gently holds eye lids closed

4) One  half  hour before bedtime take Lemon Balm 500mg

5) One half hour before bedtime take .3mg liquid melatonin

 

 

 

This site was last updated on 12 September 2017 07:51 AM

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