How to Enjoy Quality, Uninterrupted Sleep?

 

Click HERE to Find Out How You Can Stay Healthy & Be Free From the Various Common Lifestyle Diseases

Natural Sleep Enhancers

 

“The best cure for insomnia is to get a lot of sleep.” ― W.C. Fields

 

Ernestine, a mother of three, recently conquered her battle with sleeplessness.

 

She’d always had problems sleeping since she was in college. Back then, she worked a shift-based job to support herself.

 

So, Ernestine had to pull “all-nighters” to catch up with her studies, and worked at odd hours.

 

“This went on for 5 years,” she says. “I’d be up and about when everyone else was asleep…and every day felt like a blur.”

 

When she got married and had kids, her sleep patterns didn’t improve. Between raising a family, working at the office and spending time with her husband, Ernestine had even less time sleeping.

 

She explains, “Now that my kids are all in college, I’ve had more time to myself. But all those years of poor sleep have made it hard for me to get a good night’s rest.”

 

Ernestine found herself tossing and turning in bed, no matter how hard she tried to relax. “I never really complained over the years about not getting enough sleep,” she shares.

 

“So, it’s kind of weird that it’s only been now that I’ve been feeling cranky. It’s probably because I know I’ve got more time to sleep…but actually can’t.”

 

She tried some over the counter sleep aids to deal with her problem, but it didn’t really do the trick.

 

Ernestine grew more and more frustrated. She started to lose hope of being able to finally enjoy quality, uninterrupted sleep.

 

That was when she looked up a sleep specialist named Dr. Davidson. After several consultations, he and Ernestine mapped out some lifestyle and behavioral changes she could start doing.

 

The surprising part was that Dr. Davidson didn’t prescribe her any medication. Instead, he had her go on natural sleep remedies while sticking to the other new changes he recommended.

 

In about three months, Ernestine gradually turned the tide. With her new set of sleep-promoting habits and natural remedies, she was able to sleep 8-9 hours straight for the first time in a LONG time.

 

Sleep, The Natural Way

 

Getting good shut-eye at night is crucial for us to function properly. Rest gives us the chance to recover from a rough day.

 

The National Sleep Foundation says that adults need anywhere between 7-9 hours of sleep.

 

This baseline range gives your body time to repair itself. It also helps your brain to clear waste, as well as improve learning and memory-related functions.

 

But the reality is that, for one reason or another, millions of people like Ernestine are deprived of this basic need. This can wear down one’s health and create more significant problems later on.

 

In a study entitled “Drowsy Driving and Automobile Crashes,” The National Highway Traffic Safety Administration found that millions of people fall asleep at the wheel, leading to fatal accidents.

 

As such, you should get enough quality sleep for your sake, and everyone else.

 

The good news is that you don’t have to suffer any longer – it comes down to modifying your daily habits and using natural sleep methods.

 

This way, you can stay alert and energized throughout the day, ready to take on any challenge.

 

Here are some of the best ways to fall asleep without taking the pharmaceutical route:

 

Enjoy Quality, Uninterrupted Sleep Tip #1: Scents for Slumber

 

Most people’s first response to sleeplessness is by washing down some pills. But our body has built-in mechanisms for falling asleep, and it’s just a matter of triggering them.

 

For instance, your sense of smell is a powerful tool that can help you fall asleep. We take for granted that the nose provides a direct route to the deepest parts of the brain.

 

In particular, your olfactory nerve is directly connected to limbic system and amygdala, which is in charge of emotional regulation and memory-related functions.

 

So, the right scents can trigger feelings or even serve as a catalyst for long-buried memories.

 

A whiff of a particular perfume might remind you of your significant other…

…and a batch of blueberry muffins will flood you with happy memories of baking them at home with your parents.

 

This fundamental principle is the basis of aromatherapy, a type of natural healing that offers many benefits.

 

Through essential oils, you can instantly snap out of a bad mood, unwind after a long day, deal with indigestion or get rid of a nasty cold much faster.

 

The great thing about this is that you won’t experience any of the adverse effects that come with sleeping pills. A study from the University of Minnesota didn’t find any side effects after administering essential oils (such as lavender in particular) to help the participants fall asleep.

 

Other essential oils suited for sleep include bergamot, eucalyptus, frankincense, clary sage, sandalwood and valerian root.

 

Enjoy Quality, Uninterrupted Sleep Tip #2: Eat Tryptophan-Rich Foods

 

Tryptophan is a compound that can help you doze off because it acts as a building block for feel-good chemicals such as serotonin.

 

This neurotransmitter is a huge mood-booster and puts you in a relaxed state. Also, tryptophan is transformed into melatonin, a hormone critical for better sleep.

 

But here’s the thing – your body can’t create this amino acid on its own. Tryptophan needs to come from external sources, such as chicken (and other types of poultry like turkey), dairy (milk, cheese and yogurt), eggs and fish.

 

But it’s better to consume a minimal amount of carbohydrates along with foods that contain tryptophan. Your body has an easier time absorbing tryptophan when carbs are in your bloodstream as well.

 

Enjoy Quality, Uninterrupted Sleep Tip #3: Take More Magnesium

 

Research from the University of Geneva found that this mineral provides many benefits, including sleeping better at night. Aside from that, magnesium also helps manage hormones, relaxes the brain and muscles, calms your nerves, promotes better digestion, and even protects your heart.

 

Like tryptophan, the best way to get your magnesium fix is through food. Asparagus, beet greens, cauliflower, garlic, bananas, almonds and oatmeal are excellent examples of magnesium-rich foods that can help you sleep.

 

Pumpkin seeds are particularly effective. Aside from magnesium, it also contains zinc which helps with emotional well-being and protects your cells.

 

Enjoy Quality, Uninterrupted Sleep Tip #4: Teatime is Good for Bedtime

 

Drinking is also a form of aromatherapy, thanks to the ambient aroma from certain types. But of course, herbal teas also appeal to your sense of taste – and trigger your natural sleep mechanisms.

 

Like coffee, tea is a widely consumed beverage around the world. However, it has a lower caffeine content which makes it suitable to drink even during the late afternoon.

 

For those who want to sleep at night, there are certain types of tea designed for that. You can make a ritual out of this (also vital to good sleep, which we’ll discuss further in a bit) and use tea as a means of telling your body and mind to unwind.

 

Teas which contain the following ingredients seem to work the best, such as:

 

·         Arborvitae Seed

·         Ashwagandha

·         Blackberry leaves

·         Cardamom

·         Chamomile flowers

·         Fennel

·         Hawthorn

·         Hibiscus

·         Lavender flowers

·         Lemon balm

·         Lemongrass

·         Lemongrass

·         Nutmeg

·         Orange blossoms

·         Peppermint

·         Peppermint leaves

·         Poria Paradicis

·         Rose blossom

·         Rosebuds

·         Sage

·         Schizandra Fruit

·         Skullcap

·         Sour Date Seed

·         Spearmint leaves

·         Tilia flowers

·         Valerian root

 

Enjoy Quality, Uninterrupted Sleep Tip #5: Clean Up Your Other Habits

 

It’s not just what you put in your body, but also what you do before bedtime.

 

Babies and smaller kids have cues before going to sleep, like turning off the lights and having a bottle. These make up rituals which signal their brain that it’s time to hit the sack.

 

As a grown-up, you should also have your own rituals to help you prepare for sleep. Plus, your environment needs to be conducive for rest.

 

Doing all of these sets the stage for better sleep. Here are some basic guidelines you can follow:

 

Do something relaxing, like listening to music. According to a study conducted in the U.K., reading is especially good at reducing stress and disengaging your mind from stressful thoughts.

 

For maximum effect, it’s best to keep any activities not related to sleep outside the bedroom.

 

This creates a stronger association in your mind that your bed is only for sleeping.

 

No electronics or screen time two hours before bedtime. Devices emit a blue light similar to sunlight which messes with your ability to produce melatonin. Humans operate on a circadian rhythm, and bright lights basically tell our bodies to stay awake.

 

Keep your bedroom nice and dark. Eliminate all sources of noise and other distractions. Make sure your bed is comfy, so get a good mattress, and pillows that adequately support your neck. Keep your room 60-70 degrees Fahrenheit, which is the ideal range for falling asleep.

 

Routine is essential! In the book, "Why We Sleep," Dr. Mathew Walker says that our demanding lifestyle is the biggest disruption to our natural sleeping rhythms. And he states that this lack of sleep has “a catastrophic impact on our health, our life expectancy, our safety, our productivity, and the education of our children.”

 

This is why you need to take back your sleep by establishing a fixed time to go to bed.

 

Decide on a specific time you want to get up every day, then work your way backward about 8 hours to find your ideal bedtime. Sometimes, quality sleep is a matter of putting your foot down and giving yourself boundaries.

 

Although it will take some time and effort to adjust to a new sleep routine (and the habits that come with it), you’ll find that it’s worth it.

 

For one thing, your memory will be a lot better. Sleepless nights lead to drawing a blank during the day. Your brain needs enough time to organize, store and optimize memories that you accumulate over time.

 

Furthermore, you’ll be able to keep your weight under control. Good sleep promotes healthy hormone production – including the ones that regulate your appetite. Thus, you’re less likely to binge on unhealthy foods.

 

Speaking of which, a lot of people underestimate the kind of damage modern, processed food does to their bodies.

 

Most of us have an “out of sight, out of mind” approach when it comes to our food habits.

 

We don’t pay it much attention now, but mindless eating has life-threatening implications.

In a recent study, The Organisation for Economic Co-operation and Development (OECD) said that about 75% of the people in the United States will be obese by 2020.

 

We can all agree that’s NOT good news.

 

And with obesity comes diabetes, cancer, autoimmune disease and chronic inflammation.

(The rates of these illnesses are skyrocketing too, by the way.)

 

If you want to prevent these diseases or REVERSE them, it boils down to the right food…

…not to mention knowing about the biggest threats to your health.

 

 

For more ideas to enjoy quality, uninterrupted sleep, watch this video - Sleep | How To Fall Asleep | How To Sleep Fast

 

Written by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist. He creates the Food, Health & You Complete Implementation System which is a lifestyle guide primarily focusing on diet and nutrition.

 

Dr. Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that eliminates all processed foods and the various toxins that people routinely get exposed to due to the modern diet. He has been cancer free for twelve years.

 

He is healthy and free from the various common lifestyle diseases. With the help of this ebook, you can also prevent cancer, autoimmune diseases, irritable bowel syndrome, metabolic disorders, diabetes, and many other ailments.

 

This holistic guide will help you to embark on a lifestyle that is rid of everything that ails our modern diet. The lifestyle guide does not recommend any medication or fad diets. There is no expensive proposition or quaint lifestyle changes. The different plans are easy to follow and they are relevant for people of all ages and ethnicities, regardless of their history of medical conditions.  

 

To find out more about diet for long life, click on Food Health & You

 

Relieve Stress and Anxiety - Top 20 Stress-Busting Foods

 

Click HERE to Find Out How You Can Stay Healthy & Be Free From the Various Common Lifestyle Diseases

"Stress is the trash of modern life - we all generate it, but if you don't dispose of it properly, it will pile up and overtake your life.” ― Danzae Pace

 

Did you know that deep in your gut lies a highly sophisticated network made up of hundreds of millions of nerve cells and neurons?

 

The stomach, as well as the small and large intestine, collectively form what’s known as the gut. And inside the layers of your gut, you’ll find that bafflingly complex neural network.

 

What’s even more amazing is that this superhighway inside your gut directly connects to your central nervous system.

 

Structurally speaking, this network is roughly the same as a cat’s brain. And there’s enough neuron diversity to rival that of a pig’s brain.

 

This is what doctors call the enteric nervous system (ENS). While this “little brain” inside your gut shares a connection with your big brain, it also works independently.

 

The ENS quietly runs show the down below, telling your digestive system what to do. It’s in charge of crucial metabolic functions that help you break down food and utilize their energy.

 

Furthermore, this little brain also controls your gut barrier which is a layer of mucus, acid, enzymes, a protective cell wall and trillions of friendly bacteria. This layer is your first line of defense against unfriendly invaders like toxic substances or bacteria.

 

On a broader scale, most folks don’t realize nor appreciate the incredibly complicated processes happening in this crucial region.

 

For one thing, they don’t understand the effect of specific foods on their gut.

 

What we eat is ultimately absorbed in that region, creating a chain reaction in our body.

 

Certain types of food will set off a series of either positive or negative events which start at the gut. Soon enough, your brain and the rest of your body will feel the effects of your food choices.

 

Doctors previously thought that it was external stress that triggered gastrointestinal conditions like excessive gas, diarrhea and indigestion.

 

But recent research shows that the gut-brain connection is actually a two-way street.

So, whatever’s going on in your gut can influence your entire physical being, along with your brain.

 

In fact, many experts believe that proper nutrition is the best way to address mental health issues like anxiety and depression.

 

Studies have confirmed this hidden connection between the gut and the brain…

…such as research by the Central Food Technological Research Institute in India, and the University of Bristol in the U.K.

 

According to them, changing the way you eat can have a profound effect on your mental well-being, and your life in general.

 

Happiness is a Gut Feeling

 

This has a lot to do with the fact that your gut produces a good chunk of happy chemicals such as dopamine and serotonin.

 

These are called neurotransmitters which are chiefly responsible for fighting feelings of hopelessness and depression.

 

As such, your body needs high-quality food to improve your emotional state. Whole, unprocessed foods contain specific compounds that make up the secret recipe to make you feel better.

 

It feeds friendly bacteria in your gut, which in turn, allows them to do their job and flood your system with those feel-good neurotransmitters.

 

Not only that, a balanced gut means better immunity (i.e., a stronger gut barrier) which adds up to a happier, healthier you.

 

Relieve Stress and Anxiety - Here are the Top 20 Superfoods to Keep Your Gut and Brain Happy:

 

#1: Asparagus

 

This vegetable is high in folic acid which can help relieve symptoms of depression.  Asparagus also contains protein, vitamin A, thiamin, riboflavin, niacin, vitamin B6, vitamin C, vitamin K, calcium, magnesium and copper.

 

#2: Avocado

 

This fruit is rich in heart-friendly monounsaturated fat. It also contains vitamin B which benefits your nerves and brain cells, and reduces stress. Potassium helps by lowering your blood pressure.

 

#3: Almonds

 

This brain food is big on vitamins B2 and E. They strengthen immunity which is handy when you’re having a crazy week. Vitamin E fights inflammation, takes care of your heart and protects your skin from sun damage. It’s also linked to preventing Alzheimer’s disease too!

 

#4: Berries

 

Whether you fancy blackberries, blueberries, raspberries or strawberries, you can’t go wrong with these sweet treats. They fight stress with their antioxidants which slow down aging – and may even prevent cancer. They also promote good gut health and keep your blood sugar levels stable.

 

#5: Salmon

 

Omega-3 fatty acids are one of nature’s top antidepressants. They’re crucial for brain health and regulate stress-related hormones such as cortisol.

 

#6: Spinach

 

Leafy greens aren’t just great for dealing with oxidative stress, but also for making you feel like a million bucks. You have magnesium to thank for that – this mineral also keeps your stress hormones in check.

 

#7: Coconut

 

This superfood is rich in MCTs, or medium-chain triglycerides, which are an excellent fuel for your brain and body. It also has antioxidant properties which heal your immune system and protect your mind. Best of all, MCTs are excellent at improving your digestion and overall mood.

 

#8: Thyme

 

Thyme is a famous herb known for its healing effects, especially when it comes to respiratory conditions like bronchitis. It’s also known for fighting cancer because of its plant-based compound called carvacrol. Thyme is an excellent antidepressant as it promotes dopamine and serotonin production.

 

#9: Walnuts

 

Yet another omega 3-rich food, this brain-friendly nut is effective at fighting depression. Other benefits include lower risk of cancer, a healthier heart, and better weight control. 

 

#10: Pumpkin Seeds

 

This one contains magnesium which reduces stress and anxiety by naturally decreasing muscle tension. It's also rich in zinc, another mineral that keeps you cheerful and regulates your emotions.

 

#11: Eggs

 

Often labeled as "nature's perfect food," eggs are jam-packed with vitamins B12 and protein. They’re a great mood booster too, thanks to the L-Tryptophan and choline. These trigger the production of feel-good neurotransmitters like acetylcholine.

 

#12: Ghee

 

Also known as clarified butter, ghee is associated with ancient medicine. It can heal your gut and promote proper digestion, thanks mostly to butyric acid. Better digestion leads to a better emotional state – this makes ghee one of the top anti-depression foods.

 

#13: Kiwi Fruit

 

This is full of vitamin C which boosts immunity, along with zeaxanthin and lutein which are good for the eyes. It also improves digestion and helps you metabolize food more efficiently. Its antioxidants are great at reducing free radicals which accumulate from the stress from daily life.

 

#14: Turkey

 

Like the other amino acid-rich foods on this list, turkey promotes neurotransmitter production. This includes serotonin, which is a great mood-booster. If you’re wondering why everyone’s so chill after Thanksgiving, it just might be this famous holiday dish.

 

#15: Dark Chocolate

 

Chocolate in general is known to improve one’s emotional state, but the dark variety is healthier. It contains excellent antioxidants which fight cancer and help you feel better. Remember, the key is to consume this in moderate amounts to avoid spiking your blood sugar levels.

 

#16: Garlic

 

This is well-known cancer-fighting food, and it contains good stuff like phytonutrients and antioxidants. It’s also full of heart and brain-boosting minerals like calcium, iron, magnesium, manganese, potassium and zinc.

 

#17: Cashew Nuts

 

This makes for a tasty snack that does more than satisfy your taste buds. It also provides proper amounts of protein and zinc which reduces anxiety and stress.

 

#18: Yogurt

 

When it comes to good gut health, probiotics is the name of the game. This food is rich in friendly bacteria that benefits your gut. By having a serving of yogurt, you can replenish your all-important intestinal flora which is crucial to excellent digestion. Plus, a healthy gut allows your body to produce those neurotransmitters to keep you happy.

 

#19: Turmeric

 

This is an ancient spice that has potent healing properties. For instance, it's effective at fighting free radicals which damage cells and cause cancer. It’s also rich in anti-inflammatory compounds – this is important in preventing anything from heart problems to brain disease like dementia.

 

Speaking of which, turmeric also slows down brain cell aging. This prevents conditions like Alzheimer’s as well as improve mental health.

 

#20: Cinnamon

 

The unique aroma from this spice has been known to reduce stress and anxiety. Not only that, a small amount of cinnamon packs a potent serving of antioxidants which lower the risk of cancer. Better yet, it’s also excellent at keeping your blood sugar levels stable. This, in turn, manages insulin production and prevent illnesses like diabetes and cancer.

 

Don’t let Stress (or Disease) Dictate Your Life

 

The sooner you make these foods a part of your regular diet, the easier you can manage your stress levels - especially during a crazy day.

 

However, it’s also crucial that you make changes to your general lifestyle, such as your eating habits.

 

And while eating these calming foods is the start of a healthier, low-stress lifestyle…

…it's also vital to understand how our food choices affect us on a larger scale.

 

A reasonable, nourishing diet can provide you with the necessary nutrients, vitamins and minerals.

 

Not only does this help you beat anxiety, depression and high levels of stress – it also keeps serious problems at bay, like chronic systemic inflammation, autoimmune disease, type 2 diabetes and cancer.

 

Too often, we’re seduced by the allure of cheap, convenient processed food. They’re readily available and seem to fit our busy lives, but we’re overlooking its consequences.

 

Sugar-laden treats like donuts and soda, for instance, trigger conditions like insulin resistance which leads to obesity and other life-threatening issues.

 

Meanwhile, deep-fried fast food sends our triglyceride levels through the roof and pollute our bloodstream with harmful fats.

 

Most of us take these clear and present dangers for granted, and we’re paying a high price for it.

 

For more ideas to relieve stress and anxiety, watch this video - Feel Better Yoga – Beginners Yoga for Depression, Stress, the Blues & Anxiety Relief

 

Written by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist. He creates the Food, Health & You Complete Implementation System which is a lifestyle guide primarily focusing on diet and nutrition.

 

Dr. Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that eliminates all processed foods and the various toxins that people routinely get exposed to due to the modern diet. He has been cancer free for twelve years.

 

He is healthy and free from the various common lifestyle diseases. With the help of this ebook, you can also prevent cancer, autoimmune diseases, irritable bowel syndrome, metabolic disorders, diabetes, and many other ailments.

 

This holistic guide will help you to embark on a lifestyle that is rid of everything that ails our modern diet. The lifestyle guide does not recommend any medication or fad diets. There is no expensive proposition or quaint lifestyle changes. The different plans are easy to follow and they are relevant for people of all ages and ethnicities, regardless of their history of medical conditions.  

 

To find out more about diet for long life, click on Food Health & You