5 Proven Ways to Get Better Sleep

Sleeping 7-9 hours a night is essential to maintaining our health.  While we are sleeping, our body performs its routine maintenance and repairs to ensure that our immune system, brain, and body will function optimally.  For some people, sleeping is as easy as laying down and closing their eyes, but for many of us, falling to sleep seems to be a constant, never ending struggle. A constant lack of sleep can have a very negative impact not only on our daily performance, but on our over all health as well. Many illnesses such as diabetes, high blood pressure, and heart disease can be directly attributed to a chronic lack of sleep. Aside from having a long term effect on our health, a lack of sleep has a severe impact on cognitive functions, reaction times, and decision making. I am going to give you several pointers on how you can begin to experience a much better night of rest.

1. Begin a Consistent Sleeping Pattern

In order to enure that we get the optimal amount of sleep and fall asleep easily, we need to get our bodies adapted to sleeping around the same time every night. That means to always makes sure that you have enough time between laying down and waking up before work tomorrow to get that necessary 7-9 hours of sleep. Our bodies have a system called the circadian rhythm which tells it when we should sleep and when we should be awake. Essentially, it is our internal alarm clock. When we have a healthy circadian rhythm, our bodies will wake up shortly after daybreak and fall asleep shortly after dark. However, when we fight against our urge to sleep when we feel tired or stay up for late hours, it damages this system and makes it harder for us to sleep whenever we really need to. That is why the first step to combating insomnia is to go to bed at the same time every night to correct our circadian rhythm. It is also important to avoid eating 1-2 hours before bed and avoid caffeinated beverages at least 3 hours prior. You should also avoid using electronic devices such as your computer, phone, or television 30 minutes before going to bed. This will put our body in its ideal state of relaxation.

2. Make Your Bedroom Comfortable and Sleep Promoting

One of the first steps to improving your sleep is to make your bedroom a comfortable, quiet, and relaxing environment. This means that we need to eliminate any source of light, noise, or electronic disturbance. If you have electronic equipment in your room, be sure to power it down before you go to bed. That means to shut down your computers and turn off your TV or stereo. Studies have suggested that the electromagnetic fields produced by these devices can disrupt your sleep. If there is a lot of noise coming from outside of your house, consider getting a set of soundproof curtains to muffle the sounds or have soundproof glass installed.
Thick curtains will also reduce light pollution. Lastly, you can try using aromatic essential oils to give your room a relaxing fragrance. I personally recommend lavender oil.

3. Do Light Stretching Just Before Bedtime:

Light Stretching is very helpful to help our muscles and mind relax before going to bed. This will loosen our tight muscles and prepare them for a good night of rest. This can also help treat conditions such as restless leg syndrome and relieve pain associated with neuropathy.  Simple stretches such as bending down and touching your toes associated with deep breathing will promote relaxation of the legs, spine, and lungs. Be sure to stay in your comfort zone when stretch. Stretching too hard could tear the muscles resulting in discomfort.

4. Use Meditation To Calm The Mind 

A lot of us have trouble sleeping because our mind does not want to rest when our body does. Meditation is the practice of clearing your mind and simply breathing lightly through your nose. During this time, all you want to concentrate on is the slow breath coming in and out of our nostrils. Doing this for 15 minutes will help relax the mind and allow us to fall asleep easier. This will help us to train our mind to be quiet when we need to rest.

5. ASMR and Natural Sleep Promoting Supplements

If all else has failed, there are still a lot of other things out there to help you relax. A new trend has taken over youtube. It is known as ASMR. ASMR stands for autonomous sensory meridian response and it refers to the tingling sensation that we feel when we hear a soft, relaxing voice or pretend we are receiving a massage that we are watching someone else receive. Many individuals have found relief from their insomnia by watching ASMR videos prior to going to bed. Many of the popular videos range from relaxing head massages to gently spoken words of relaxation. Take any situation that would make you feel most relaxed and chances are there is an ASMR video on youtube to help you relax.

Aside from ASMR, there are several supplements that can help you sleep better without the fear of building a dependency. Melatonin is one of the most popular and possibly the most effective at helping you get extra sleep. Melatonin is a natural hormone produced by our body to induce drowsiness. For many people, their body does not produce this hormone on a large enough level to promote sleep. Therefore, these plant derived supplements can help us to fall asleep and rest more thoroughly throughout the night. Common herbal supplements which promote relaxation are valerian, lavender, and camomile. These can often be found in a variety of relaxation teas or supplements.  GABA(gamma-Aminobutyric acid) and 5-HTP are two amino acids which are said to promote sleep. Both are available in supplement form.

Conclusion:

I hope that this article can help you to improve your quality of sleep and help you fight back against insomnia. If you have any questions, feel free to post them below. Until next time, sleep well and good health.

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How Spinal Misalignment Has a Negative Impact On Our Health

Could spinal misalignment have a negative impact on our health? The short answer is yes, but to understand this a little deeper, we must learn a little more about our spinal anatomy. Our spine consists of 33 vertebrae which are divided into 4 major sections called the Cervical spine, Thoracic spine, Lumbar spine, and Sacrum. Between each vertebrae, we can find 23 discs which act like a ligament which hold our vertebrae together, acts as a shock absorber, and serves as a joint to give our spine its flexibility. While the spine serves to give us an upright structure and protect the spinal cord, unexpected problems can occur in the event of a misalignment.

What is a spinal misalignment?
Spinal misalignment, also known as spinal subluxation, occurs when the vertebrae deviate from their normal position. This misalignment can result in one or more vertebrae pinching a nerve which extends from spinal chord. While a common symptom of this problem is localized pain, the subtle impact on the rest of our health can be even more drastic. Many of these nerves, when pinched, could impair the function of many of our organs, muscles, or even disrupt our immune system. If you view the chart above, you can see the extent of the problems that may occur from a misalignment. Since general health doctors are typically not trained to consider these problems, they are often overlooked in a diagnosis for an array of common health problems. Since these misalignments can greatly impair the immune system, it could serve as an explanation to why some patients may not respond as well to certain cancer treatments.  

What causes a spinal misalignment?
The causes of a misalignment can be attributed to a vast assortment of factors which arise in our daily routines. Leading a sedentary lifestyle promotes bad posture and weakens the muscles in our back which help support the vertebrae and keeps them in their natural alignment. Bending the back while lifting an object off of the ground, intense exercise, falls, automobile accidents, and other injuries can result in spinal misalignment. Being overweight also puts a lot of excess stress on the spinal column and can makes you more susceptible to spinal injury such as disc herniation and misalignment. As we age, our discs will begin to degenerate, making the connective fibers weaker and more susceptible to injuries such as herniation.


How do I correct my spinal alignment?
Correction of a spinal misalignment can be done through a series of professional chiropractic adjustments or a well structured yoga course. Depending on the severity of the condition and what approach a patient takes to correcting the problem, they can typically begin feeling a response in as little as one treatment from a chiropractor or one week of yoga sessions. Other individuals with more serious conditions such as a disc herniation, may require several months of adjustments or even surgery intervention to correct the problem. Some individuals have even had success correcting their spine at home through a series of stretches known as the 5 Tibetan rites. Doing these stretches can also aide in keeping the muscles strong around the spine and help prevent another misalignment in the future. 

Tips For Prevention
Drinking plenty of water every day will keep help keep our discs hydrated and slow down the degeneration process.  Managing your weight and keeping your back flexible and strong through routine exercise reduces the risk of misalignment and keeps our discs healthy. Always practice a good, upright posture when setting at the computer or standing. 

If you would like to learn more about natural approaches to treating cancer, I have published a kindle book called Cancer: Natural Therapies and Cures.

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PawPaws: Nature's Cancer Cure

Picture Copyright © Shaun Clark: Pixels.com

Pawpaws(asimina triloba) are a tropical-like fruit native to the eastern United States. While its flavor is often described as a cross between a mango and a banana, few people have had the luxury of indulging in this tasty fruit which comes with an abundance of hidden health benefits. Asimina triloba can be found flourishing in wooded areas and bears fruit which ripens to maturity near the start of Autumn. What makes pawpaws, as well as their distant cousin graviola, so amazing is their abundance of the chemical acetogenin, which has been shown in multiple studies to have strong anti-cancer properties. Some sources claim that this chemical can be up to 20000 times more effective at treating cancer than traditional chemotherapy. Though graviola has been widely promoted for its anti-cancer properties, recent studies conducted under the direction of Dr. Jerry McLaughlin concluded that pawpaws are 24-50 times more effective at treating cancer than its tropical cousin. To learn more about this study, feel free to visit and read the article at http://www.pawpawresearch.com/graviola-inferior.html.

Aside from having powerful anti-cancer properties, pawpaws are also a rich source of Vitamin C, which is essential to maintaining a healthy immune system. Don't pass up this once a year opportunity to visit the forest and pick pawpaws today.

To learn more about pawpaws and other natural cancer therapies and cures, read a copy our ebook Cancer: Natural Therapies and Cures today.

Cancer: Natural Therapies and Cures:
http://www.amazon.com/dp/B00KUWVJJO

References:
http://www.pawpawresearch.com
http://www.pawpaw.kysu.edu/Pawpaw%20Acetogenins.htm

Drinking Adequate Water

Since childhood, we have told on multiple occasions, whether taught in school or instructed by our doctor, to drink at least eight glasses of water a day. Drinking an adequate amount of water is absolutely crucial to maintaining our body's health and preventing an array of health problems and diseases. Chronic dehydration is a condition which according to a 2013 report done by CBS, affects as many as 75% of Americans. This is due primarily in part to individuals substituting water with other, less hydrating beverages such as soda, coffee, or alcohol. The high caffeine, sodium, and sugar content in these beverages inhibit the absorption of water and are not as effective at hydrating your body as pure water. Being adequately hydrated is crucial for cancer patients in order to keep their immune system function properly and promoting the absorption of many essential vitamins. While there is a lot of debate to how much water we truly need, I usually suggest that a patient drink at least one glass when they wake up to rehydrate after their night of rest, at least a glass of water with every meal, and one to two glasses before they go to bed. Every time that you feel thirsty, reach for a glass or bottle of refreshing water. If you find the flavor of water to be bland or unpleasing, try to add fresh lemon or lime juice to it in order to enhance the flavor and get additional vitamin C. You can also substitute water with a cup of green tea which also has many additional antioxidants and has been shown to in several studies to prevent and help in the fight against cancer. Lean more about this and other cancer cure in my book Cancer: Natural Therapies and Cures. It is currently on sale for $0.99 for a limited time only.
Ebook: http://www.amazon.com/dp/B00KUWVJJO

Huckleberries

Huckleberries are officially ripe for the picking. Huckleberries are a small, round, blueberry-like fruit which grows widely across the eastern United States. Though huckleberries have a shape, color, and taste resembling a blueberry, you may be surprised to find that huckleberries are not in the same genus as its more popular counterpart. Huckleberries thrive in acidic soil and are often found thriving in in areas of deforestation. Despite their small size these berries are packed full of nutrients and antioxidants. They are an excellent source of vitamin B2(riboflavin) and B6 as well as immune system boosting vitamin C. They are also a good source of eyesight improving Vitamin A. Being time consuming to pick, this can provide an individual with a extended sun exposure which greatly increases the body's vitamin D levels which supercharges the immune system. Don't miss out on this once a year delicacy and its abundance of health benefits. It is advised that you use caution while picking huckleberries, as with any others, since snakes often lurk beneath them awaiting for an unsuspecting bird to feed. Learn more about natural cancer in my book Cancer: Natural Therapies and Cures.
http://www.amazon.com/dp/B00KUWVJJO

Wineberries

 It is July and that means that the wineberries are ripe for the picking. Wineberries are lush with dietary fiber and are an excellent source of vitamin C. They are also renowned for their antioxidant properties which help eliminate toxins from our body which may be impeding the cancer recovery process. Like raspberries, wineberries are believed to contain a phytochemical called ellagic acid which research has discovered that it has anti-cancer properties which slow the growth of cancer tumors. This makes them an excellent choice for cancer patients. Often considered an invasive pest, wineberries grow abundantly throughout the eastern United States and can be picked easily and legally in most national forest areas. From the exercise and sunlight you get while picking them, to the recipes that you prepare them in, wineberries are beneficial to the health in nearly every aspect. Learn more about wineberries and other natural cancer cures in my book Cancer: Natural Therapies and Cures. The book is on sale for $0.99 for a limited time only.
http://www.amazon.com/dp/B00KUWVJJO

Cancer: Natural Therapies and Cures

Cancer: Natural Therapies and Cures

Cancer: Natural Therapies and Cures is a book I wrote after years of research about the most effective and promising ways to cure cancer in a safe and natural way without the need of medical intervention. This book is written as a guide to help us understand what our bodies become ill. We will look at what lifestyle, environmental, and dietary/nutritional factors have contributed to the decline of our health through the years and what we need to do in order to correct these problems. Once we gain this understanding of what made us develop cancer, we can begin working towards correcting the problems. What the medical industry has failed to teach us is that our bodies are capable of defeating cancer when our immune system is functioning properly. This book will give you a direct guide to correcting our diets and building our immune system up to allow it to combat these problems. We will discuss many foods which have anti-cancer properties and even teach you about foraging for healthy foods. We will also discuss dangerous and unhealthy foods which we need to avoid in order to keep our bodies healthy. We will also look at individual cures for specific types of cancers to combine with protocol above to insure a hasty and successful recovery. Don't let cancer destroy you. Win your fight today.

This book is available at the kindle store:

http://www.amazon.com/dp/B00KUWVJJO

Lulu(EPUB):

http://www.lulu.com/shop/chester-fritz/cancer-natural-therapies-and-cures/ebook/product-21693206.html