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7 Ways to Give Sleep Deprivation the Slip

Sleep deprivation may be the most widespread symptom of our busy lifestyles. We simply don’t get enough sleep to function optimally. Certain sleep problems can be traced to undiagnosed sleep disorders, but for many of us it has been so long since we’ve had a restful night’s sleep that we’ve forgotten what one feels like. IMG_0321

We walk around in a zombie-like state with circles under our eyes thinking that our decreased alertness and memory loss are somehow normal.

We fail to realize that chronic sleep loss can impair our brain and cognitive abilities, triggering fatigue, clumsiness, daytime sleepiness and weight gain.

But there are a few things we can do give sleep deprivation the slip:

1. Turn Off the Television and Computer

Keep away from the television and computer for two hours before bedtime. This may seem nearly impossible now that most of us take our iPhones and iPads to bed with us, scanning our favorite content as we try to doze off. Just be aware that the blue light simulates the light in your pineal gland, which disturbs your circadian rhythm. Your body has too much light and reacts accordingly— as if it’s daytime.

2. Watch What You Eat and Drink Before Bedtime

Eating too closely to bedtime can disturb your sleep. You’ve probably experienced this. Your body wakes up as your digestive system starts metabolizing food for energy. The breakdown of sugar releases energy which, in turn, disturbs your sleep and causes you to wake up tired. Ideally, you should stop eating four hours before lying down to sleep. Slice up an organic apple and some celery if you need a snack before bedtime, adding one ounce of organic chicken. The sodium/potassium balance in the apple and celery are alkalizing to the body and the small amount of protein will prevent you from waking up hungry.

It’s also a good idea to avoid caffeinated beverages like coffee and black tea altogether. The average cup of coffee contains about 100mg of caffeine; tea has about 35mg. Popular brands found at coffee bars can contain upwards of 500mg of caffeine in one triple cup. But even one cup of coffee in the morning can interfere with a restful night’s sleep. If you need to drink coffee try organic Swiss water-processed decaf, which contains about 35mg of caffeine, the same as green tea. Or switch to organic caffeinated coffee—you’ll avoid the 200 chemicals that are sprayed on coffee beans (per cup) along with the consequent stress they cause to your liver function.

Daily intake of caffeine is addicting, creating chronic stress as it robs the body of essential minerals like calcium and magnesium, and Vitamins B and C. Over time caffeine creates an acidic internal environment leading to many degenerative health issues.

Also eliminate drinking alcohol within six hours of sleep. A glass of wine at night will cause you to wake up between 1 and 3 am (during your liver cycle–more on this below) and causes hot flashes in menopausal women.

Specific organs can be targeted, such as the gall bladder, which is affected when foods rich in protein and fat are consumed too closely to bedtime. In such cases, one or two tablespoons of a nutritional called Gallbladder-ND after dinner will help a great deal.

3. Calm Your Mind Before Going to Bed

Make it habit to relax your body for 20 to 30 minutes before going to bed. Maybe you can pray or read or book. Don’t work, watch television or plan excessively—when you do your mind continues operating and processing at full speed, prolonging the time it takes for your body to fall asleep. The mental stimulation also limits the amount of deep and relaxed sleep you’ll receive, so you may feel tired the next day.

Remember, it’s important for your body to achieve R.E.M. sleep between the hours of 10 pm and 2 am to function optimally the next day because this is when the adrenal glands are rejuvenated and repaired. Without sleep during these hours your body will produce only a third of the adrenaline it needs for the next day and, being two-thirds short, you will undoubtedly feel tired and reach for the caffeine.

4. Pursue Healthy and Balanced Nutrition

I’ve covered the importance of nutrition and diet in previous posts, including Reclaiming Your Health Through Homeopathic Dieting and 12 Fruits & Veggies To Always Buy Organic. The nutritional quality of the food we eat affects our energy levels, determining how much energy we’ll have when our bodies have had less sleep than they need.

In addition to fruits and vegetables, remember to drink enough water, and avoid alcohol, fast food, junk food and too much coffee or black tea—especially before bedtime. Also, as much as possible, cut down on your sugar consumption, saturated fatty acids and meat. If you cut meat out of our diet completely though, make sure your giving your body the essential amino acids it needs in some other way.

5. Understand How Your Organs Are Affected

Certain organs are stressed in different ways throughout the night. You’ll need to come in for Zyto Scan so I can understand your body’s particular needs and biological preferences, but in general:

  • 11-1 am is the gall bladder (connected to feelings of bitterness, impatience, irritability and criticism)
  • 1-3 pm is the liver (connected to unresolved anger, depression, frustration and anxiety)
  • 3-5 am is the lungs (connected unresolved grief, and excessive sadness)

This identification process helps determine the type of nutritional organ support your body needs.

6. Treat Your Sleeplessness

A number of nutritional and homeopathic remedies are effective for treating sleeplessness:

Typically, a half dropper of the homeopathic remedy Relax Tone is helpful before bedtime, along with three sprays of Melatonin, 1.5 mg per spray. Women in menopause can use up to 10mg of Melatonin safely. A half dropper of Core Valerian will help boost calcium levels and one teaspoon of Coral Legend and two ounces of Aloe Pro before bed and in the morning will supply additional calcium and magnesium to relax the body for sleep.

If you’re waking up at night to urinate four caps of Ultra Pollen during the day should correct it, and taking another half dropper of Relax Tone is also advisable before you go back to bed, especially if you find yourself perseverating on certain thoughts.

Two caps of Tranquinol one hour before bed provides neurotransmitter support, and elevated cortisol levels at night can be safely treated with Calm-CP or KavinacePM.

7. Fully Awaken in the Morning

When you arise from your bed in the morning your body still isn’t fully awakened. You can support your adrenal glands with Licorice Root Tea, Green Tea-ND, and four caps of AdrenalVen, or two caps of Adrenal Force, one dropper of Adrenal Tone and four caps of Adaptagen. Your adrenals will start to heal in a few weeks and you’ll be able to wean yourself off coffee.

Open a window and take a few deep breaths of air, and engage in some light physical exercise for 10 to 15 minutes to oxygenate the body and prepare for the day.

I keep all of these homeopathic nutritional supplements in stock at my office. Please reach out to me at drsevensky@optonline.net if I can be of further assistance.

{ 4 comments… add one }
  • Millicent Holliday November 8, 2013, 2:43 pm

    Good job Susan, great info… Thanks

  • Dan Angelo November 13, 2013, 7:52 am

    Hi aunt Suzie I like your website : )

    • Dr. Susan November 15, 2013, 11:41 pm

      Thanks Dan, I am Happy you are enjoying the blog.

  • TINA February 26, 2014, 7:29 pm

    I love reading your e mails. thanks

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