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Sleep - Advice for Getting to Sleep & Staying Asleep
28 Nov 12 - By TheRazzLine - Compilation

Sleep - Advice for Getting to Sleep & Staying Asleep

We received lots of great suggestions for how to get to and stay asleep from members of TheRazzLine. Sweet dreams!



 
Sleep
- Advice for Getting to Sleep & Staying Asleep










I suggest taking 500 mg B-1, plus two CatecholaCalm herb pills made by Designs for Health. Also, a cup of warm "Calm" (magnesium drink) every night helps me.

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Something I have found which works amazingly well is having a very, very dark room, with no sources of light, and running a fan which basically drowns out all other sound. I bought a floor fan which makes a lovely light whirrrrrrrr... itís soothing and constant and keeps the airflow very fresh in the room. You can also add a small humidifier - this is great if your house is too dry. If itís a body issue - stop drinking all liquids at least two hours before bed. NO caffeine after 2 pm. Get a great pillow - one designed for the way you sleep - i.e. firm, medium, soft - side sleeper, back sleeper, stomach sleeper, etc. Make sure your sleep wear is loose, not restrictive in any way and allows your skin to breathe. Do not exercise or do heavy activity after 6pm.

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I have been battling this for awhile, but the following helps: Take 100 mg of B-1. Usually that is enough, however you can try timed release melatonin over eight hours if not enough. Going to bed at pretty much the same time every night is really good. Also helpful is to drink a "sleepy time tea". I have tried more than one, and they are very good. Make sure your diet is appropriate to your body and you are not deficient in nutrients, or eating the wrong foods. Also you should exercise each day. If you are not sleeping because of the number of things on your mind, write down everything your attention is on and what you can do about each and when. A sure proof is 500 mg B-1, 100 mg B-6, 500 mg B-5 and 150 mg zinc. However, if you need to do this, take sufficient multi vitamins the next morning so that you do not create an artificial deficiency.

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Dr. Stephen Price has a great article with good info and tips - "What is Sleep and What Might be the Problem?" - You can read it here:
http://drpricedc.com/tip16_sleep.html

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Get a latex bed from Dormia. It's all natural and thereís absolutely nothing like it. I will take this bed with me anywhere I ever move.
http://www.dormia.com/latex_beds.asp

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CalMac is amazing. You can find it at Vitamin Cottage, at many other vitamin suppliers, or online. Good luck! Sleepy Time Tea works great too!

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I've heard that juicing half a head of plain old iceberg lettuce and drinking the juice before bed will help.

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Iíve heard of people sleeping better when drinking anti-oxidant water. I get anti-oxidant water from a machine I recently purchased, called the Kangen Alkaline Ionizer.

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The usual: Cal Mag, melatonin and B-1. I also love Sleepy Time Tea from Trader Joeís, and many other stores carry this kind of tea.

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The best sleep I ever had was the time I slept in a Sleep Number bed! Youíve probably seen commercials for these beds; they have two sides where you control the firmness/softness of the mattress to your liking. I normally move quite a lot during the night; I donít even recall falling asleep (thatís how fast it happened) and when I woke up 8 hours later I was in the exact same position and felt amazing! You can get more information on their website at: http://www.selectcomfort.com/.

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Peter Gillham's has a sleep formula which consists of several steps; if one doesn't work well enough for you, go onto the next step or add the next. As I recall, there were about eight or nine steps that one could try. What worked for me is activated pantothenic acid which is one of the B vitamins. If I can't sleep for any reason, I just take one of these and I become relaxed and sleep through the whole night. As it is just a vitamin, I don't wake up groggy or out of it; I wake up refreshed and feeling good. It works well for my wife but some people have told me that it didn't work as well for them. I guess everyone is different. That's why Peter Gillhamís formula with several steps seemed like a winner.

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Try brewer's yeast which is natural vitamins B and trace elements. Also, walk before sleeping and do a puzzle like Sudoku which puts your mind onto something else.

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My husband and I take a supplement called "Calcium Lactate" by Standard Process. Also, there is a very good book by Dr. Eric Berg, "7 Principles of Fat Burning", that indicates that insomnia is a symptom of adrenal deficiency. I would recommend getting that book; it is not a book just about burning fat but an excellent guide to better health. My husband and I have benefitted greatly by it. Here is the link:
http://www.bergdiets.com/

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I take 400-500 mg B-1 at bed time. The "Take a walk" remedy per Problems of Work by L. Ron Hubbard is helpful for me. I like Electro-Mix by the company that makes Emergen-C (Alacer Corp.) but I just put the whole package in a small glass of water instead of a liter; this handles twitching and spasms:   
www.emergenc.com/index.php/products/specialty/electro-mix. A long, hot bath before bedtime also helps. If I have adrenal exhaustion I take the Standard Process supplements to handle that, like Desiccated Adrenal or Cataplex. Make sure your bed is very comfortable.

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I go to bed early, before 10:15 pm, and make sure I've exercised during the day. Then I make certain that the phones are off, that no light can disturb me, that I am dressed warmly enough in CA, and cool enough in FL. I make sure that I have a source fresh air in the room, but I've turned the air conditioning off. Then I just curl up to a warm pillow and fall asleep.

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I take 4 of the cheap Calcium Magnesium pills from the health food store a couple of hours before bed, but my wife uses the strawberry flavored liquid. Yum :)

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My wife and I have both had trouble sleeping from time to time. The best thing we have done is a long walk in the woods, at least an hour. Walking in the woods (if possible) is better than in streets we find because we just relax better. Make it a long enough walk to amount to some exercise, too. I also take melatonin that I get at Trader Joe's which is not expensive at all.

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The following actions have helped me over the years: Sleep in a completely dark room, no visible light from any source, and at a cool temperature. Make sure there is no noise inside or outside of your room. Get rid of any electronics in your room; get a sea salt lamp from health food store. Make sure you are well fed, and are taking proper vitamins, etc. Handle all know outpoints in body so that it is comfortable. Donít go to bed with any upsets with family and friends. Ensure you are comfortable, not too warm, and not too cool. Don't drink any fluids after 7 pm (find the cut off time that works for you). The bed shouldnít block windows or doors, according to ancients. Some mineral supplements help calm nerves if needed. Dr. Mercola's website
www.mercola.com has a more complete list, though some of above are not mentioned.

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I have solved this problem now, but when I started menopause I would wake up and not be able to get back to sleep after a few hours. I found it was hormonal and that the natural progesterone cream was the best solution on a short-term basis. I also use the #1 and #2 herbal pills from Dr. Schulze. I found after my intestine had cleaned out that I gradually stopped needing the hormonal cream. Sometimes thyroxin helps if the thyroid is under producing.

I find that the "Calm" magnesium supplement always helps me to get to sleep if I drink it right before I want to go to sleep. Hot flashes can cause magnesium loss, which needs to be replaced. Cutting down on caffeine products also helped me. Anything with "natural flavoring" or MSG keeps me awake. My other successful actions are getting plenty of outdoor exercise such as biking or walking on a daily basis. I don't do aerobic exercise after dark as it revs me up too much. Keeping things calm a few hours before we go to sleep is a great help.

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Take Wobenzyme (
http://www.wobenzym-usa.com/). I take 8 in morning before breakfast and 8 in evening before bed. Drink lots of pure water. I also like to drink a lot of pure aloe vera juice. I am NOT a doctor but I play a lot of sports and these remedies have really helped me.

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My problem is not being able to stay asleep. The two things that have helped me are bio-identical hormones and balancing my protein/carb in take. I'm still working on the latter. A good book for that is ďThe Metabolic Typing Diet: Customize Your Diet to Your Own Unique Body ChemistryĒ by William Linz Wolcott and Trish Fahey.


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What really gets me to sleep is to make up stories when I go to bed. They are ongoing stories, like a series; just ordinary fantasies without a lot of importance. When I lie down and focus on the story and the characters, I think it mimics dreaming somehow and I doze right off. My husband recalls all the kings of England in date order or the presidents of the US which is the same kind of thing, just different material.

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For sleeping difficulties, or any health difficulty for that matter, I would recommend checking the book "Alternative Medicine: The Definitive Guide". You can find it in bookstores and check what is says for free. It has some great suggestions such as:

1. Go to bed at the same time every day, and get up at the same time every day.

2. First thing in the morning, get 15 minutes of sunlight, that helps set the bodyís circadian rhythm.

3. Exercise in the evening for 20 minutes.

4. If you canít sleep, get up and go to another part of the home for a few minutes.  Don't toss and turn for hours in bed.

5. Move the clock out of the room so you canít see it.

This is just a small sample of the books advice. I have also had good results with a product called Ionix Supreme; it really helps me sleep better. I take 250 milligrams of B5 and I go back to sleep shortly after that B-1 may also help. Good luck.

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If you live in the Tampa, FL area I recommend Dr. Scott Damanti. He is a Chiropractor and he is Master of Nutrition Response Testing. His clinic is in Tampa, phone number: 813- 880-7117. In my opinion Nutrition Response Testing is nothing short of life saving. I want to help you sincerely and wish you luck!

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I suggest you take 5-HTP or tryptophan about 2-3 hours before bed, also make sure your sleep environment is lightless (no electronic equipment).  You can read a bit before bed. Eating nuts is okay but you can add a little protein to it. "Work" on your worries/stress during the day and then turn them off, might be easy to say but when you are sleeping there is not much you can do about them, so do what you can when you are awake and end the worry when you are sleeping.

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It could have to do with you liver/gall bladder. If they are overloaded they will wake you up at night. Cleanses, a more alkaline diet (plenty of vegetables, fruits), lots of water during the daytime and exercise can help.  Depending on your age, hormones could be an issue also.

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In the book The 7 Principles of Fat Burning, by Dr. Eric Berg, it attributes waking up during the night to adrenal problems.  In Chapter 5, The Adrenal Type, it says, "When the adrenals pump out excess hormones, high levels of calcium are lost through the urine, which is associated with osteoporosis.  Without this calcium, a person will have a difficult time getting to sleep, not to mention staying asleep.  This is the cause of racing thoughts solving yesterday's problems at 2:00 a.m. when you should be sound asleep...The adrenal hormones' timing mechanism (clock) controls circadian rhythms-- waves of hormones that affect sleep and awake cycles.  With adrenal problems everything is backwards; you are tired during the day yet despite being exhausted you can't sleep through the night.  The body just won't let you get into the deeper sleep cycles... Often a person will just wake up at 2:00-3:00 a.m. for no reason and end up lying there for  an hour (or hours) before going back to sleep, if they are lucky."

Intestinal parasites can also cause problems with sleep. Cindy Clayton can also diagnose if a person has them and prescribe supplements to get rid of them.

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It might be sleep apnea. (See our Sleep Apnea article at http://www.therazzline.net/article/sleep_apnea_advice_suggestions.html)

Get a video camera and sound set up to observe and record your sleep for some hours.  That might give you some clues.  If there's "snoring" just before you wake up, it could be sleep apnea.  That's how it starts, in my observation of my mom's condition. Best regards and good luck.

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Could be low blood sugar, or any manner of things. Try eating cherries before bed (can be fresh or frozen). Don't eat protein before bed. Keep as standard a schedule as you can in terms of when you hit the sack and when you get up.

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I have sleep problems and have had pretty good results with using vitamin B12 & various forms of magnesium, especially Magnesium Malate. I mix it with a little Magnesium Gluconante & Magnesium Citrate and take these when I need to get back to sleep.

I also use "Sleep Release" (caution if you have low blood pressure) and Boiron Sedalia (homeopathic) as needed. Staying away from sugar, caffeinated drinks also seems to help me not wake up in the middle of the night. Vitamin B1 can help with restless dreams, but best take earlier in the day.

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As a woman in menopause I started to take bio identical hormones and that helped. I also discovered that my blood sugar would go low at night and started to eat a snack before going to sleep. I also take 1mg of melatonin and sometimes a product called Sleep Release.

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I find if I'm creating something, like a project, I love to think about that project and really create it in my mind. That helps me go right back to sleep.

Also, I listen with ear buds to radio/am talk shows. Be sure to keep the volume as low as you can to avoid ear damage. Sometimes I get scared when I listen to shows about aliens and the end of the world, but it's fun for me.

Reading. I find that generally if I can focus on ANYTHING, I will drift back to sleep. That's what I do. And if all else fails, get up and be productive. You'll sleep eventually. Good luck!

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My wife used to wake up couple times a night and munch on ice. She's tried Cal Mag but keeps waking up. When you wake up, what do you do? Any cravings? Feelings? These are questions that must be asked to get to the bottom of it. In our case it was an iron deficiency and the iron in the water/ice satiated the craving.

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My doctor is a chiropractic internist; her name is Dr. Susan Player. She told me that when you continue to wake up at the same time in the middle of the night it is an indication that something is out with the body, I even think she has specific times that relate to specific organs. I am in Clearwater, don't know where you are.  You can Google Dr. Susan Player and will get her website which may give you more info. Good luck with handling this.

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Do you sleep near electro-magnetic fields? The body's electro-magnetic energy shifts at night, as shown by brain wave patterns. Electro-magnetic fields near your bed can disrupt these patterns. Do you sleep within 10 feet of a TV or computer? Are there other strong fields near your bed (within 100 yards of the big towers with high-power lines)? "The Body Electric" is a great book about the effects of electro-magnetic fields on the body. There is other data available about this.

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I can't do melatonin. It gives me horrible nightmares. The only thing that actually really, really handles it for me is going out to the country and getting honest fresh air and space. Then I sleep like a rock. I do physical labor for a living, so it isn't an exercise issue for me.

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