BATH, England, Oct. 31, 2007 - The unexplained pain experienced by patients with Fibromyalgia is the result of a mismatch between sensory and motor systems, new research suggests.
In a study published in the journal Rheumatology*, researchers asked patients to look at a reflection of one arm whilst moving their other in a different direction which was hidden behind the mirror. This created a mismatch between what the brain sees via sensory input and what it feels through the motor system that controls movement.
Of the 29 patients involved in the study, 26 reported feeling a transient increase in pain, temperature change or heaviness in their hidden limb - all symptoms of a ‘flare up’ of their condition. This suggests that a mismatch between sensory and motor neurons could be at the root of the Fibromyalgia – a condition affecting one in 100 people in the UK at some stage of their lives.
“The chronic pain experienced by people with Fibromyalgia is hard to understand because there are no obvious clinical signs that pain should be experienced,” said Dr. Candy McCabe, one of the researchers involved in the University of Bath and Royal National Hospital for Rheumatic Diseases study. “We have shown that by confusing the motor and sensory systems we can exacerbate the symptoms felt by people diagnosed with the condition. This adds to a growing body of evidence that many of the symptoms of this common disorder may be perpetuated, or even triggered, by this sensory-motor conflict.
“We have had some success to date in using a similar technique to help alleviate the symptoms of this kind of chronic pain. This works by helping the brain to see a limb moving freely without pain – although in reality it is a reflection of their pain-free limb.”
Volunteers in the study were asked to perform a series of bilateral upper and lower limb movements with a mirror in front of them at a right-angle. This meant that one limb was obscured from view behind the mirror whilst they could clearly see the other limb and its reflection. They first carried out the same movements with both limbs, and then made different movements. This enabled the researchers to see [the effect of] confusing what the brain could see with what it could feel.
“Nearly all of the group reported an increase in the sensations connected with their condition in the hidden limb,” said Dr. McCabe, who works in the University's School for Health. “This provides strong evidence that sensory-motor conflict is at the heart of this condition. Some clinicians do not recognize Fibromyalgia as a diagnosis because of a lack of clinical reason for the pain.
“It is often considered to be a reflection of anxiety or attention seeking behavior which, for people with the condition, can be very hard to deal with. Nevertheless, Fibromyalgia is one of the most common conditions seen by rheumatologists. Hopefully we are beginning to understand more about the condition, and taking steps toward how it might be treated in the future.”
People with Fibromyalgia complain of widespread pain, multiple tender points, stiffness, sleep disturbance and fatigue. Around nine out of ten of those affected by Fibromyalgia are women. In most cases it develops between the ages of 30 and 60, but it can develop in people of any age, including children and the elderly. There are around 14,700 new cases in the UK each year.
Note: The Royal National Hospital for Rheumatic Diseases NHS Foundation Trust…[home of a Specialist CFS/ME Service for Children and Young Adults] is a national specialist rehabilitation and rheumatology hospital based in Bath. Offering services to adults, children and young people, the trust has expertise general and complex: rheumatological and musculoskeletal conditions, neurological rehabilitation, pain management, management programs for people who suffer from chronic pain and Chronic Fatigue Syndrome / ME.
___* This press release refers to the article “Somaesthetic disturbances in Fibromyalgia are exaggerated by sensory-motor conflict: Implications for chronicity of the disease,” published in the October issue of the journal Rheumatology.
You can find a summary abstract of the article at http://www.immunesupport.com/library/showarticle.cfm/id/8347 and the full text is available free at http://rheumatology.oxfordjournals.org/cgi/reprint/46/10/1587
Showing posts with label sleep. Show all posts
Showing posts with label sleep. Show all posts
Wednesday, November 7, 2007
Thursday, September 27, 2007
Ningxia Wolfberry Testomonials
Ningxia Wolfberry Testomonials:
My mother-in-law had been suffering with Fibromyalgia for some time and was slowly getting worse. She is a nurse in an O.R. department and works long hours, up at 4:30a.m. and to bed around 9:30 p.m. For pain she was on Tramadol HCL two to four times per day, she took 600mg of Ibuprophin 4 times a day and was taking a muscle relaxer Orphenadrine Citrate ER twice a day as needed. (In the evening). She was unable to sleep in her bed any more and still couldn't sleep all the night through in her recliner. My wife Sara and I had just joined Young Living and had our new Essential Oils Desk Reference and When my mother-in-law came over she wanted to know what it said about Fibromyalgia.
On page 336 it says 'Fibromyalgia is an acid condition in which the liver is Toxic.' On page 463 in the section on Ningxia Wolfberry research it says it 'protects liver function'. So we thought if she only tries one thing it may be a good choice to try Ningxia Red. So she ordered a bottle 'to help us out'. She started drinking 2 Tbs each morning, for about two weeks then she felt kind of better so she figured she would just quit drinking it. Within a couple days she noticed the pain returning and thought 'maybe it was working' and started her two Tbs per morning again and within one more week of starting back up she was off ALL the meds even Ibuprofen. She sleeps through the night in bed. She tells us she feels energetic and pain free, and will not go with out it again. So by trying one bottle she knows it helps her to get through her day and feels like doing things in the evening, even after a long day at work. I have seen the difference in her, it's almost like two different people. If someone you know suffers from Fibromyalgia it is worth mentioning.
My youngest daughter, 26, has been suffering with severe soreness in her chest, back, hips, knees, shoulders, and neck for several years. Six different doctors have called it six different things. I suggested she not give it any power and not call it anything but symptoms. We have tried oils and supplements with some success but not enough. Then in February, I started her on the Ningxia Wolfberry Juice because by that time, it had progressed to her jaw, head and ears and doctors were going to add more medicines to her regimine. She was taking the juice three times a day at first and could eliminate the first medication after 4 days. She continues on the juice, now using it twice a day and is on only one medication at the lowest dosage. Her plan is to get off of all meds and only take the juice indefinitely. She has no pain, is sleeping so much better and has stopped grinding her teeth which was causing the jaw and ear pain.
Both my parents started drinking 1oz of Ningxia Red daily and taking the Master Formula His/Hers vitamins. My dad says he hadn't slept more than 3-4 hours a night in about 20 years. Now he is sleeping 7-8 hours a night! He says it must be the Ningxia Red. Both of them feel like they have more energy also. Ningxia Red is Great!!
After drinking NingXia Red for about 4 days, I felt like I had more energy and was getting more done. I realized that I had begun to work (and do house chores) after 1:00 AM when I was used to shutting down by 11:00 or 11:30. I also realized that my thinking seemed clearer and that the right words were coming to me easily when talking and writing. Plus, as soon as I would drink NingXia Red, I seemed to crave even more. It was like my body was saying: 'hey, this is really good stuff ... keep it coming.'
I have been drinking about 2 ounces of Ningxia Red for the last two years on a daily basis. I have noticed that my allergies have cleared, my hair has grown and is healthy, no morning aches and pains, improved memory, no menopause symptoms and most notable & verifiable--my eyesight has improved in both eyes and this has been verified by my eyeglass and contact lens prescriptions coming down .25 and .50 points. I am sure there are other benefits that I don't even know are happening to my body. Ningxia Red is my lifetime elixir.
I can't say enough about the new Ningxia Red from Young Living. I feel fantastic everyday! My best success is that just after 1 month on the Ningxia Red, my blood sugars have found balance. I no longer find myself crabbing and feeling sick due to low blood sugar when I do not eat every 2 hours. I have struggled with that most of my life and this is really helping me a lot! I also notice that I am waking up earlier with a lot more energy and mental alertness, my sleeps are deeper and more restful and my general energy is better throughout the day.
I started drinking Berry Young Juice, now NingXia Red, since March of 2004. I had noticed the increased energy immediately and over time I noticed that it made me physically strong although I didn't have a regular exercise program. About six months later I did get a complete physical and the doctor was not only astounded that my HDLs (good cholestorol) was so high, but that my LDLs (bad cholestorol) was very low. In total my level was 127 at the time. Six months earlier it was 165!
Click on: Ningxia Red to order or for more information.Monday, September 17, 2007
Relieving Fibromyalgia Pain with Yoga
By Catherine Tardif, RYT, CPT
As sufferers of the condition we all know, there is no definitive test to diagnose Fibromyalgia Syndrome (FMS). A disorder marked by debilitating pain and exhaustion – its cause is still largely mysterious. Naturally, if you have Fibromyalgia, you want to know why.
Unfortunately, the list of what is known and generally accepted about FMS is small and rapidly changing.At this time it is classified as a neuroendocrine condition. This means that FMS seems to affect the way the body communicates pain to the brain and the systems that govern this communication and additional communication that occurs within your body. A study published in the Journal of Medical Virology in December 2003 found that a chronic viral infection appeared in the muscles of some FMS patients. Even so, some physicians still believe that FMS does not exist; instead they attribute symptoms such as severe pain, muscle tenderness, fatigue, and sleep troubles to a psychiatric problem. This misconception does little to help sufferers and can leave them feeling demoralized and discouraged.
Fortunately, yoga can provide two invaluable things to people with Fibromyalgia: hope and relief from symptoms. Though it is not a cure, yoga can offer better quality of life. A study in 1999 led by Patrick Randolph Ph.D., at Texas Tech University’s Health Sciences Center, found that a program of gentle yoga stretches and mindfulness meditation helped reduce pain and improved patients’ ability to deal with it. From my own experience as a Fibromyalgia sufferer and Yoga Teacher here is what I suggest for a yogic approach to managing FMS.
The Gentle Approach Regarding a Yoga Practice is Best. I recommend regular practice of at least 10 minutes of meditation, breathing and stretching. The beauty of this exercise form is that it is not necessary to be able to do all the postures. You can choose to work within your own limitations. I commonly remind my students “You are never the same person twice. Adapt your yoga routine accordingly.”
Symptoms Vary from Day to Day. On a good day it can be tempting to practice vigorously. While physical activity can be very helpful, it is important to begin slowly and progress gradually to avoid a flare-up of symptoms. On days when you are particularly tired, stick with restorative poses, such as legs up the wall and forward bends with a bolster. On good days practice backbends such as, Cobra or Upward Facing Dog to create more opening to breath and energy. Be sure to have some kind of inversion such as, Downward Facing Dog or Bridge. Inversions help relieve stress and doubles as an energy booster as well as a way to settle down. Always conclude with Corpse. Corpse pose is a conscious relaxation done lying down. It relieves insomnia and over all levels of fatigue. It also helps to rebalance hormones.
Learn When to Work Through PainMuch of the pain caused by Fibromyalgia seems to be due to inappropriate amplified nerve cells, so even though a posture might feel slightly painful, you are not damaging your muscles or connective tissue. It is important however, to differentiate between the dull discomfort that comes from stretching tight muscles, which is safe to work with, and the sharper pain that comes from compressing a joint or straining a ligament.
Reversing Energy Expenditure
Typically, people with Fibromyalgia are go-getters, with high energy levels, who give selflessly of their time and energy to others, more frequently than not putting others’ needs before their own. From an energetic expenditure perspective, the energy people with FMS expend dramatically exceeds the energy returned, leaving their energetic body depleted over time until the physical body finally follows.
Many behavioral shifts must take place to reverse the flow of energy so balance is achieved. Because sufferers do not reverse this energy expenditure on their own the body forces them to take care of themselves. The illness’ debilitating symptoms alone compel such care. But permanent behavior shifts need to occur as well.
The more debilitating the illness, the more sufferers need to help themselves by taking more time for themselves first before servicing others’ needs. This is the first step toward healing - a major and most difficult step. This is where yoga comes in. If you are new to yoga you may want to enroll in a beginner’s class or even private classes. Those of you already taking time out of your schedule to incorporate a yoga class or two see the benefits of treating your body to some revitalizing stretching and strengthening. This time for yourself in a healing and healthy way is a vital step toward reversing energy expenditure.
Try a Diverse Approach. In addition to postures, try breathing and guided imagery. Regular meditation can teach you to modulate pain and quiet internal chatter that can heap mental suffering on top of physical discomfort. As a sufferer of FMS I find western medicine, chiropractic, massage, and other forms of body work to be very helpful. (Choose a practitioner who has experience treating people with FMS).
As sufferers of the condition we all know, there is no definitive test to diagnose Fibromyalgia Syndrome (FMS). A disorder marked by debilitating pain and exhaustion – its cause is still largely mysterious. Naturally, if you have Fibromyalgia, you want to know why.
Unfortunately, the list of what is known and generally accepted about FMS is small and rapidly changing.At this time it is classified as a neuroendocrine condition. This means that FMS seems to affect the way the body communicates pain to the brain and the systems that govern this communication and additional communication that occurs within your body. A study published in the Journal of Medical Virology in December 2003 found that a chronic viral infection appeared in the muscles of some FMS patients. Even so, some physicians still believe that FMS does not exist; instead they attribute symptoms such as severe pain, muscle tenderness, fatigue, and sleep troubles to a psychiatric problem. This misconception does little to help sufferers and can leave them feeling demoralized and discouraged.
Fortunately, yoga can provide two invaluable things to people with Fibromyalgia: hope and relief from symptoms. Though it is not a cure, yoga can offer better quality of life. A study in 1999 led by Patrick Randolph Ph.D., at Texas Tech University’s Health Sciences Center, found that a program of gentle yoga stretches and mindfulness meditation helped reduce pain and improved patients’ ability to deal with it. From my own experience as a Fibromyalgia sufferer and Yoga Teacher here is what I suggest for a yogic approach to managing FMS.
The Gentle Approach Regarding a Yoga Practice is Best. I recommend regular practice of at least 10 minutes of meditation, breathing and stretching. The beauty of this exercise form is that it is not necessary to be able to do all the postures. You can choose to work within your own limitations. I commonly remind my students “You are never the same person twice. Adapt your yoga routine accordingly.”
Symptoms Vary from Day to Day. On a good day it can be tempting to practice vigorously. While physical activity can be very helpful, it is important to begin slowly and progress gradually to avoid a flare-up of symptoms. On days when you are particularly tired, stick with restorative poses, such as legs up the wall and forward bends with a bolster. On good days practice backbends such as, Cobra or Upward Facing Dog to create more opening to breath and energy. Be sure to have some kind of inversion such as, Downward Facing Dog or Bridge. Inversions help relieve stress and doubles as an energy booster as well as a way to settle down. Always conclude with Corpse. Corpse pose is a conscious relaxation done lying down. It relieves insomnia and over all levels of fatigue. It also helps to rebalance hormones.
Learn When to Work Through PainMuch of the pain caused by Fibromyalgia seems to be due to inappropriate amplified nerve cells, so even though a posture might feel slightly painful, you are not damaging your muscles or connective tissue. It is important however, to differentiate between the dull discomfort that comes from stretching tight muscles, which is safe to work with, and the sharper pain that comes from compressing a joint or straining a ligament.
Reversing Energy Expenditure
Typically, people with Fibromyalgia are go-getters, with high energy levels, who give selflessly of their time and energy to others, more frequently than not putting others’ needs before their own. From an energetic expenditure perspective, the energy people with FMS expend dramatically exceeds the energy returned, leaving their energetic body depleted over time until the physical body finally follows.
Many behavioral shifts must take place to reverse the flow of energy so balance is achieved. Because sufferers do not reverse this energy expenditure on their own the body forces them to take care of themselves. The illness’ debilitating symptoms alone compel such care. But permanent behavior shifts need to occur as well.
The more debilitating the illness, the more sufferers need to help themselves by taking more time for themselves first before servicing others’ needs. This is the first step toward healing - a major and most difficult step. This is where yoga comes in. If you are new to yoga you may want to enroll in a beginner’s class or even private classes. Those of you already taking time out of your schedule to incorporate a yoga class or two see the benefits of treating your body to some revitalizing stretching and strengthening. This time for yourself in a healing and healthy way is a vital step toward reversing energy expenditure.
Try a Diverse Approach. In addition to postures, try breathing and guided imagery. Regular meditation can teach you to modulate pain and quiet internal chatter that can heap mental suffering on top of physical discomfort. As a sufferer of FMS I find western medicine, chiropractic, massage, and other forms of body work to be very helpful. (Choose a practitioner who has experience treating people with FMS).
Friday, September 7, 2007
33 Secrets to a Good Night's Sleep
If you are having sleep problems, whether you are not able to fall asleep, wake up too often, don't feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible:
Emotional Freedom Technique (EFT) can help with insomnia. Most people can learn this gentle tapping technique in several minutes. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.
Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.
Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings.
Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. The Sun Alarm SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time - ideal for anyone who has trouble falling asleep.
Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. However, I would exercise extreme caution in using it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is the safest and my preference, but must be obtained by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.
Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders"). - devices to protect you from EMF's.
Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin. Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.
Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful night’s sleep.
Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep, Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m....
Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794).
If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.
Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.
Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
Emotional Freedom Technique (EFT) can help with insomnia. Most people can learn this gentle tapping technique in several minutes. EFT can help balance your body's bioenergy system and resolve some of the emotional stresses that are contributing to the insomnia at a very deep level. The results are typically long lasting and the improvement is remarkably rapid.
Listen to white noise or relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. An excellent relaxation/meditation option to listen to before bed is the Insight audio CD.
Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night. Please whatever you do, keep the light off when you go to the bathroom at night. As soon as you turn on that light you will for that night immediately cease all production of the important sleep aid melatonin.
No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.
Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings.
Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.
Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. The Sun Alarm SA-2002 provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time - ideal for anyone who has trouble falling asleep.
Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. However, I would exercise extreme caution in using it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is the safest and my preference, but must be obtained by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.
Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.
Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders"). - devices to protect you from EMF's.
Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin. Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.
Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.
Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful night’s sleep.
Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.
Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep, Remove the clock from view. It will only add to your worry when constantly staring at it... 2 a.m. ...3 a.m. ... 4:30 a.m....
Keep your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.
Have your adrenals checked by a good natural medicine clinician. Scientists have found that insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794).
If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.
Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions.
Go to the bathroom right before bed. This will reduce the chances that you'll wake up to go in the middle of the night.
Wear an eye mask to block out light. As said above, it is very important to sleep in as close to complete darkness as possible. That said, it's not always easy to block out every stream of light using curtains, blinds or drapes, particularly if you live in an urban area (or if your spouse has a different schedule than you do). In these cases, an eye mask can help to block out the remaining light.
Put your work away at least one hour (but preferably two or more) before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
Friday, August 31, 2007
Ribose (Corvalen)-An Exciting New Discovery!
Corvalen (D-Ribose by Valen Labs) is an outstanding new nutrient (a special sugar-even OK for those who need to avoid sugar!) for those of you who want a powerful energy boost! In addition to its role in making DNA and RNA, those of you familiar with biochemistry remember Ribose as the key building block for making energy. In fact, the main energy molecules (like “Energy dollars”) in your body (ATP, FADH, etc.) are made of ribose plus B vitamins/phosphate. That makes these energy molecules similar to the paper that money is printed on- kind of like being able to print your own energy currency!
Corvalen has many uses, including treating heart muscle weakness (Congestive Heart Failure). We were so impressed with this product that our research center recently completed a study(to be published Nov 2006) reported on in the national news services. Two thirds of CFS/Fibromyalgia patients improved, with an average increase in quality of life of ~25%- outstanding for a single nutrient!
Take 1 scoop 3 times a day for 2 weeks, then decrease to a scoop twice a day, but lower the dose or take it with food if you get hyper from being too energized. The use of Ribose (Corvalen) is a major step forward in treating fatigue with the average CFS/FMS patient in the study having a 45% improvement in energy after 2-3 weeks. In our study, pain, sleep, and “brain fog’ also improved.
by Jacob Teitelbaum M.D.
Buy CorvalenM and Corvalen at a discount with free shipping.
Corvalen has many uses, including treating heart muscle weakness (Congestive Heart Failure). We were so impressed with this product that our research center recently completed a study(to be published Nov 2006) reported on in the national news services. Two thirds of CFS/Fibromyalgia patients improved, with an average increase in quality of life of ~25%- outstanding for a single nutrient!
Take 1 scoop 3 times a day for 2 weeks, then decrease to a scoop twice a day, but lower the dose or take it with food if you get hyper from being too energized. The use of Ribose (Corvalen) is a major step forward in treating fatigue with the average CFS/FMS patient in the study having a 45% improvement in energy after 2-3 weeks. In our study, pain, sleep, and “brain fog’ also improved.
by Jacob Teitelbaum M.D.
Buy CorvalenM and Corvalen at a discount with free shipping.
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