Good Sleep

Posted on by Eden Living PLLC

Cicada or Circada? Jiminy Crickets! I love listening to crickets at night!

When it comes to good sleep, a balanced Circadian Rhythm is a corner stone for optimal health; it is the body’s 24 hour sleep/wake cycle. A disrupted circadian rhythm leads to poor cortisol rhythm. Cortisol, often referred to as the stress hormone, is also involved in sleep/wake cycles, blood pressure regulation, immune function, inflammatory response, energy and glucose metabolism, and memory formation. Normal cortisol rhythms peak in the morning around 6 am and lessen in the evening. Disrupted cortisol rhythm may lead to insomnia, depression, blood glucose issues, mood disorders, Bipolar, Diabetes 2 and Diabetes 3 (aka Alzheimer). Genetics, lifestyle, stress, and trauma all influence circadian rhythms

If you listen to your body’s natural cues regarding when to go to sleep and wake up, your circadian rhythm should stay balanced, but a change in your schedule can disrupt your body clock. Follow these tips to keep circadian rhythm in balance:

CONSISTENT SLEEP SCHEDULE
A regular bedtime is key but waking up at the same time daily will also help keep your circadian rhythm in check. It may be tempting to sleep in on weekends but doing so can throw off your body clock during the week.

LIGHT EXPOSURE
Let the sunshine in! Go for a morning walk or do your Tia Chi or Yoga outside. Morning exposure to the sun, gives you an energy boost and signals your brain that it’s time to start the day! Limit the amount of time you wear your sunglasses too. (sun gets to the brain via retina)

Other Light Resources: 10,000 Lux Light Boxes or Full Spectrum light bulbs. Delivered for 20 – 30 minutes in the AM – or 5-10 min if one has Bipolar Disorder

LIMIT EVENING TECH
Bright light in the evening hours confuses your brain into thinking it’s still daytime. Artificial blue light (laptops, tablets and cell phones etc) is the worst culprit, so try to power-down tech devices at least two to three hours before bed. If not, then use Blue Light Blocking Glasses at night – an hour before falling asleep.

MOVE YOUR BODY
Especially for those of us who have sedentary lifestyles! Timing is important. If you exercise within 2 hours of bedtime it may elevate nervous system activity and interfere with sleep onset. Aerobic exercise before 3pm. If you have an active lifestyle or job, that counts as moving your body!

YOGA –important for breathing/stretching and positive assistance in sleep apnea. Try the 5 Minute Yoga Flow before bedtime

GOOD SLEEP BEGINS BEFORE BEDTIME:

Watch your stress level. Carrying worry, irritation, and small stuff throughout the day and flopping into bed mentally exhausted is not a recipe for a good night’s sleep. Good habits during the day will aid you in a good night’s rest.

MINDSET:
What is your relationship with bedtime and sleep? How do you think during the day? Do you feel anxious and upset about sleeping? “I can’t sleep” “I know I won’t sleep tonight” Your mind, does what you tell it to. Try feeling more neutral about it. Think to yourself, “I’m looking forward to bedtime tonight” “I can fall asleep easily” Set an intention during the day to sleep; visualizing yourself sleeping soundly and let yourself feel the emotion of what it would be like; restful, relaxed, peaceful etc. This assists in forming a new neural pathway in the brain. Yes – “fake it till you make it” helps. I have learned to embrace bouts with insomnia, and just use that time to rest my body. If I don’t fall into a deep sleep, I don’t get stressed or anxious. I accept that I will lay here and “rest”. I often put on headphones and listen to my favorite sleep hypnosis or ASMR, Rain sounds, or ambient music. If I am dealing with a particular challenge, I listen to some sleep hypnosis or guided meditation tracks.

REDUCE STIMULANTS

Caffeine: Avoid Caffeine 6-8 Hours Before Bedtime
Caffeine disturbs sleep, even in people who do not think they experience a stimulation effect. Individuals with insomnia are often more sensitive to mild stimulants than are normal sleepers. Caffeine is found in coffee, tea, soda, chocolate, and many over-the-counter medications. A Healthy substitution for morning coffee is a Mocha Matcha Smoothie (see resources)

Nicotine: Avoid Nicotine Before Bedtime
Although some smokers claim that smoking helps them relax, but nicotine is a stimulant. The initial relaxing effects occur, but as the nicotine builds in the system it produces an effect similar to caffeine.

STABILIZE BLOOD SUGAR

Alcohol: Avoid Alcohol After Dinner

Alcohol often promotes the onset of sleep, but as alcohol is metabolized sleep becomes disturbed and fragmented, and you won’t fall into REM which is the restorative stage of sleep. Thus, a large amount of alcohol is a poor sleep aid and should not be used as such.

Eat a Small Snack Before Bed;

Insomnia is not just about not being able to fall asleep. It may be about waking up in the middle of the night when blood sugar drops. Are you waking suddenly at 2 or 4 am? If so, it may be a sudden drop in glucose. Eat a small snack Such as Dr. Korn’s Sleepy time Oats or a Cherry Chamomile Smoothie with protein and carb before bed (see resources)

BEDROOM ENVIRONMENT:

Sleep in complete darkness and temperature 60 – 65 degrees. A quiet environment if possible, noises can be masked with background white noise or with earplugs. Bedrooms may be darkened with black-out shades or sleep masks can be worn. Be sure your mattress and your pillow suit your comfort. Restrictive tight clothing does not promote good sleep.

Clear the clutter. Clutter in the bedroom will activate the mind. Bedrooms should be used for their intended purpose. Think calm, tranquil, restful.

RELATIONSHIP:

The GOAL is sleep. It’s not about the relationship. Don’t buy into the pressure that if you’re not sleeping together your relationship is in trouble. Don’t make a big deal out of sleeping in a different bed. I will guarantee you if you don’t get sleep night after night – you won’t be a nice person and it WILL negatively impact your relationship.

Sometimes our partners have different sleep habits; some like watching tv while falling asleep some need it quiet. Some snore or flip flop. Some like it hot, some like it cold! Find a way to negotiate without making someone the bad buy. If need be, sometimes this is where you kiss goodnight and go sleep in another area.

Don’t have heavy conversations when the head hits the pillow; that’s not the time. Don’t go to bed angry “don’t let the sun go down upon your wrath”. you may not have something resolved, but don’t go to bed angry.

NUTRITIONAL THERAPIES

NUTRIENTS

  • Melatonin .5 – .75 mg – to be taken an hour before bed
  • Vitamin B-12 (methylcobalamin) – take in AM
  • Lithium Orates (natural mineral) 5 – 20 mg/day – take in AM

    Note on Melatonin: levels drop as we age, it only aids in sleep does not PUT us to sleep. Possible side effects: gastrointestinal disturbances, lethargy, hung over feeling in AM and Exacerbation of symptoms in people with depression.

  • Lactium: milk biopeptide
  • Magnesium – Magnesium in the form of Epsom Salt Bath or foot soak or
  • Topical Magnesium Lotion – good for muscle cramp relief

HERBAL MEDICINES.

  • Valerian, Hops and Passionflower – the 3 sisters of sleep. (take in tea or pill form) or get hops in ½ C dark beer.
  • Licorice Root – Essential herb not the candy! LR is a Mild anti-viral and mild anti-inflammatory. (It can also be water retentive and exacerbate High BP so use sparingly). One way you can take Licorice Root is with Polarity Tea (see resources)

A note on “Sleeping Pills”

Sleep medications are effective only temporarily. Scientists have shown that sleep medications lose their effectiveness in about 2 – 4 weeks when taken regularly. Over time, sleeping pills actually can make sleep problems worse, and withdrawal from the medication can lead to an insomnia rebound. Keep use of sleep pills infrequent, but don’t worry if you need to use one on an occasional basis.

RESOURCES

The following Recipes are from Dr. Leslie Korn Eat Right Feel Right book.

POLARITY TEA

Drink in the AM to have a positive effect by nighttime.

Ingredients:

  • 1 oz. licorice root (pieces)
  • 1 oz. fennel seed
  • 1 oz. fenugreek seed
  • 2 oz. flax seed

DIRECTIONS: – Mix the ingredients together while dry. Take 1 tsp. of the mixture and simmer it in approximately 2 cups water. Strain and drink. The recommended dosage is 2 cups per day

MOCHA MATCHA SMOOTHIE Morning Recipe (substitution for Coffee)

Natural stimulant for morning beverage. A little coffee, lifts mood and resets circadian rhythm. Cocoa supports dopamine and focus – and polyphenols which reduce inflammation. Matcha has Theanine which lowers anxiety naturally.

INGREDIENTS:

  • 12 oz fresh brewed organic coffee, hot
  • ½ C full fat unsweetened coconut milk
  • ½ tsp Organic Matcha Powder (or tea / 3 matcha tea bags)
  • 4 Tbs unsweetened organic cocoa powder (for drinking)
  • 5-10 drops of liquid stevia (or to taste)
  • Vanilla extract (optional)
  • Coconut cream, unsweetened (optional)

DIRECTIONS:

Place all ingredients in a blender at medium speed for a few minutes till frothy. Pour into mug and top with coconut cream if desired. For children – substitute berries and almond milk for the coffee. Makes 4 Servings

SLEEPY TIME OATS – Oats are a perfect late night snack for relaxation and sleep. The oats are anxiolytic and walnuts provide some fat and protein to keep blood sugar stable through the night. Add just a few raisins for some sweetness. You can cook up the Oats ahead of time and then add walnuts and raisins.

CHERRY CHAMOMILE SLUMBER SMOOTHIE

make 1 -2 hours before you want to sleep. Cherries and Chamomile tea help induce sleep – Cherries stimulate melatonin release. Mangoes, seeds and coconut support blood sugar and brain function throughout the night so you can rest peacefully. Blueberries or frozen bananas make a good substitute for mangos.

INGREDIENTS:

  • 1 Cup almond or coconut milk
  • ½ C strong cold Chamomile tea
  • 1 C frozen (or fresh) cherries
  • 1 C frozen mangos (or other berries)
  • 1 tsp flax seeds (or flax seed oil)
  • ½ tsp chia seeds
  • 1 Tbs Coconut cream or coconut oil
  • 3 drops liquid stevia
  • 1 drop vanilla extract (optional)

DIRECTIONS:

Place all ingredients in a blender and blend till smooth. Keep a quart of strong chamomile tea in the fridge or make “chamomile tea ice cubes” to add to evening smoothies.

References:

Leslie Korn Nutrition Essentials for Mental Health

Sleep foundation.org

https://www.livestrong.com/article/13726321-5-minute-yoga-for-sleep/

What’s in Your Grocery Cart?

Posted on by Eden Living PLLC

Have you ever considered that the food you eat, the products you put on your body, or the deodorizers, cleaning supplies or laundry soap you use in your homes could have an impact on your health or mood?  I know I never did.  I figured, that if they were selling it in the stores, and advertising it, it was perfectly safe.  I know better now.

As a mental health counselor, I hear numerous stories everyday from people struggling with emotional problems, chronic illness and/or chronic pain. They  report spending money and time they don’t have, going from one appointment to another while experiencing little to no improvement. In some cases, the medications that have been prescribed to them have made matters worse creating negative side effects, exacerbated symptoms or addictions.  People tell me they feel hopeless, angry, and helpless.  They often feel blamed that somehow, it’s their fault that they are sick, that it’s all in their head.  This, of course, leaves them feeling that the system has failed them.

I wrote Why are People Turning Green to share the stories of people who suffered from various health, emotional or behavior problems.  They share how their health significantly improved after they decided to make healthier choices in the products and food they used or consumed.  These folks  took control of their health and improved their lives by avoiding  exposure to culturally prominent chemicals and toxins that are found in most of the common every day products and foods. The research found that: When the exposure to the offending substance was stopped, symptoms were either eliminated or significantly reduced.  There was also an improvement in behavior, such as a decrease in aggression, impulsive behavior, anger, or lack of interpersonal awareness.

There is a common misconception that products sold to us are safe, and that there is a pill for everything that ails us. It is my hope that after reading this book, you will begin to consider, perhaps it is not the pill that we add, but the toxin that we eliminate, that will result in a better sense of health and wellbeing !

Why Are People Turning Green is available at Amazon and other online booksellers.

What’s the big deal about organic !

Posted on by Eden Living PLLC

A little less than half of Americans (45%) actively try to include organic foods in their diets, while 15% actively avoid them. More than a third (38%) say they “don’t think either way” about organic foods (Gallup July 2014).

There is still a concerning amount of people who live in a dangerously toxic state and are totally unaware of it. Did you know that before your first cup of coffee, you may use at least ten personal care products each day? The toothpaste, shampoo, deodorant, makeup, soaps, and other products we routinely use expose us to at least 100 different chemicals.

 

 Many diseases are related to diet and lifestyle, but many are also caused by a buildup of toxins that overwhelm the body’s systems. Exposure to these toxins can lead chronic illnesses and emotional problems such as feelings of depression and anxiety.

The organic movement and environmental issues are not new, yet there still exists about half the population that either downplays or denies the dangerous effects that common products, made with these toxins, have on our bodies. What motivates some individuals that make a switch to an organic, toxic free lifestyle and why do some ignore it? Consider the following quotes from Mt. Sinai and the National Research Council.

Over eighty-thousand chemicals have been developed since World War II, and seventy-five percent of the top twenty chemicals that are set into the environment are known or suspected to be toxic to the developing human brain.

Every year, between 2000 and 3000 new chemicals are registered by the EPA and added to the 75000 chemicals and millions of mixtures already in use.  Most are not carefully studied for health effects and only a handful have been thoroughly evaluated for neurotoxic effects.

Did you know that of the tens of thousands of chemicals, we are exposed to every day, scientists estimate that we carry approximately 700 contaminants in our body. There is a limit to what the body can handle without adverse reactions.

Scientists have already concluded that fetal and early childhood exposure to industrial chemicals in the environment lead to neurological developmental disorders, autism, attention deficit, and mental retardation.  (Toxic Children How US Babies Became Born Pre-polluted).

In 1987, Autism was estimated to be 1 in 10,000 children.  Today it is 1 in 68.

INHARMSIn the report “In Harm’s Way”, conducted by Physicians for Social Responsibility, found that it is estimated that nearly 17 percent of children under 18, in the US, suffer from one or more learning, behavioral or developmental disorders. These disabilities are clearly the result of complex interactions combining genetics, environmental and social factors during vulnerable periods of development.

The reason toxic exposure is important – is that it is a PREVENTABLE cause of harm.

People suffering from illness are desperate for help and all too often, the root of their issues is unknown.  Therapists and health practitioners see individuals with many of these symptoms every day.   Often these clients are referred to doctors or psychiatrists, who prescribe medications that, in essence, mask the symptom without getting to the core of the dis-ease. Often these prescriptions create other health problems and side effects, or as some people state, are not really that helpful.  There may be a better solution.

We need to move beyond diagnosing symptoms and get to the root of the problem or, in a perfect world, the problems would be prevented in the first place.

We can’t solve problems by using the same kind of thinking we used when we created them.

 Albert Einstein

CONSIDER:

What if, by eliminating toxins and making wiser personal choices in the products we make, we could begin to heal our bodies from dis-ease?

What if, by making wiser choices, people can begin to be in control of their health?

What if, by making healthy choices, an individual might begin to experience greater physical and mental wellbeing?

What if the choices that people were making in their diets, personal care and home cleaning products were contributg to, if not causing, depression, anxiety, emotional disturbances, ADHD, anger, behavioral problems in themselves and/or their families?

What if, by starting at the foundation, perhaps all the other things we do in therapy will also have a lasting effect instead of sending the person back out into a sick/toxic environment?

Read how seven people improved their wellbeing and tips for how you can too! My book is available at Amazon and other online retailers.  Why are People Turning Green 

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