Too many people live their lives as
though sleeping were a complete waste of time. They may feel
that getting 8 hours of sleep cuts into time that could be
spent on more productive activity. They reason that it’s
far healthier to be awake burning calories, even viewing “excessive” sleep
as an indication of laziness. An about-face change in this
personal philosophy may be the simplest and single best thing
you do for yourself, having an enormous impact on your health.
Read the three statements below every day until you know them
by heart, believe them, and live by them.
Eight or more hours of sleep per night is essential
to my health and well-being. The body does
its repair work and makes many of the important chemicals
that comprise the immune system while you sleep.
I could be slimmer and more healthy if I get
8 or more hours of sleep than if I habitually stay up late exercising. In
fact, researchers at the Stanford University School
of Medicine recently found that regular sleep loss
is linked to elevated amounts of ghrelin, a hormone
that triggers appetite, and reduced leptin, a hormone
that tells your body when it’s full.
Getting 8 or more hours of sleep better enables
me to learn during waking hours. Far from
being lazy, some parts of the brain
are actually more active during sleep than they are during
waking hours. Your sleeping brain processes and organizes
bits of information that you accumulated during the day,
shifting them into long-term storage so they won’t
be lost. If you get adequate sleep, you will find it
easier to learn repetitive skills.
Supplements Can Improve Sleep and Relaxation
- Sleep depends on relaxed muscles. Make sure that you
provide the nutrients that your muscles need to reach a
state of relaxation including the B-Complex, Vitamin C,magnesium,
and essential fatty acids (EFAs).
- Gradually you become tired and fall asleep as the body
produces a hormone called melatonin in response
to darkness. Certain factors interfere with production
of melatonin, however, including age, general health,
working the “graveyard” shift
while sleeping during daylight hours, traveling
across multiple time zones, etc. In these situations a
melatonin supplement for the short term may be beneficial.
- Herbal teas or supplements that include valerian, skullcap,
passionflower, hops and chamomile have
long been used to effectively promote sleep.
- Studies show that Panax (Korean) Ginseng and American
Ginseng help to lower levels of stress
hormones, both immediately after stressful
incidents and during periods of prolonged stress.
Ginseng is more effective when taken for several months to
a year rather than in short term doses like many other
- The body makes stress hormones during times of stress, but a
remarkable plant extract called Relora can help maintain
healthy levels of them. To learn more about it, visit www.relora.com.
||"By working to maintain
healthy levels of stress- related hormones, Relora can
play a significant role in the health of anyone faced
with chronic stress."
|James Lavalle, pharmacist and naturopathic medical doctor, is the author of Cracking
the Metabolic Code: 9 Keys to Optimal Health.
7 Ways to Better Sleep
- Invest in a supportive and comfortable mattress and
- Don’t use the TV to help you fall asleep, as
the flickering light actually works
against restful slumber.
- Keep the bedroom quiet, uncluttered, cool and dark.
- Write your concerns in a journal, as this helps unclutter
- Establish a relaxing bedtime routine by unwinding to
soothing music or light reading.
- Take a warm bath with the calming scent of lavender
or neroli to induce longer periods of deep
- If you can’t sleep, breathe deeply and mentally
relax every part of your body, starting
at your toes and working your way up.