Sleep - are you getting enough?

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For how long have we been rising with the sun and retiring when it went down? A long while, so how important do you make it to retire at 2200hrs (10pm) and sleep for between 7-9hrs uninterrupted, in a darkened room? Depending on the time of year, where you were born and or are presently living your healthy circadian rhythm is vital for your wellbeing.
Here are a few ideas to help improve your sleep cycle if required:
• Sun up - get up
• Sun down – sleep. During the winter months dim your lights two hours before bed.
• Avoid bright lights including TV & Computers 30 min's before bedtime
• Ensure your bedroom is completely dark, no light from anywhere, including your clock!
• Be at least 3 feet away from any electrical appliances
• Avoid caffeine after 2pm (1/2 life of 6 hours)
• Avoid alcohol (Cortisol release, which is a stress hormone)
• Avoid eating high GI foods like carbohydrates before sleeping
• Performing deep breathing exercises to facilitate relaxation
• Reserving your bed for sleeping, rather than using it as an alternative site for working, watching T.V, or studying
• Turn your router system off at night (EMF)
• Leave your window partially open at night. People typically sleep best when there is fresh air in the room and it's about 60-65 degrees.
• Spending 15 to 30 minutes winding down by making excellent natural music selections. Keep the volume low enough that it's not disruptive.
• Meditate, read or journal 30 min's before your bedtime.
• Shower or bathe in un-chlorinated water before bed. Do not use mass-market, non-organic commercial scents, oils or hygiene products on your body at night. Most of these products are loaded with toxins that elevate stress hormones.
Taken from the CHEK Institute, if you'd like to see how your body can be when you are functioning optimally then click on this http://www.mtenergie.com/presentations/Customising_your_diet_100305_files/frame.htm Then click on 'Circadian Health', on the left side ma

Video Keywords: cortisol tv sleep emf caffeine serotonin melatonin circadian rhythm retire 7-9hrs sleep cycle alcohol lights out health meditation sun breathing

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MagnusMulliner Posted 11/27/2010 3:30:23 AM	Hi SnapCracklePop, Thank you for sharing your challenges. It sounds like you have created a sleep lifestyle habit that may not serve you. What immediately came to my mind is to practice those things you haven't done before and see/feel, what works. E.g. deep breathing exercises. When you breathe in fully fill your lungs of air and find the pace right for you (I mean time period which relaxes you when you breathe in – 5, 6 , 9, or 10 seconds, etc), then on your exhalation, breathe out slowly and stop for a moment, then start breathing out again, then stop for a moment and then finally breathe out the last remaining air in your lungs. Again find a pace right for you and ensure you're relaxed/lying down or in bed. I did a recording on meditation you could find a method that works for you! NB. Please do not carry dis-ease labels around with you. Thoughts are energy. I'm not saying you don't have a specific 'labelled' dis-ease, but you'll give it power by writing and talking about. If y
drorganic Posted 11/27/2010 3:21:04 AM	Thanks for the vitd advice Magnus. i bet they test for the other one.. :-O
SnapCracklePop Posted 11/26/2010 2:05:19 AM	I love your video! I like some of the ideas and will be implementing all possible (most are already implemented). Everything in me wants to sleep at good hours. I got to do so for about 6 weeks when I was on a trip home. My family's bedtime hours are a mess... My body is saying bedtime at 11:30 most nights now, despite being raised to stay up till 2, 4, even 8 am. ouch. But my folks will regularly be up making noise and things well past 1 or 2 am. I'm hypersensory when I try to sleep: sound, light and movement. Lyme may well be a factor in that. Also if I try to read or write, my mind takes off like a rocket at warp speed. Even sudokus and sometimes word-finds are too stimulating. I do think it is meditation for me. If I could just work on the hypersensory issues and the easy-to-make-hyper mental stimulation... ideas for this? Also, is there such a thing as earplugs that won't inflame my ears?
MagnusMulliner Posted 11/18/2010 1:59:13 PM	Many thanks for your kind comments Alix, it's a pleasure to be in service to you. Dr Organic, I'm glad we sorted out the sprouting bit! Interesting results from your local nurse. That makes me think..."I wonder how they are going to measure your results?" The test should be a 25-hydroxyvitamin D test, also called a 25(OH)D, NOT a 1,25-dihydroxy-vitamin D. More info can be found at http://www.vitamindcouncil.org/health/deficiency/am-i-vitamin-d-deficient.shtml Please do pass on your results... when they arrive... exactly on time! Enjoy
Alix Posted 11/18/2010 1:12:14 PM	Hi Magnus, Just wanted to check in and say I love your videos. Thanks for bringing us all the great health info in such a friendly, relatable, and informed way! - Alix
drorganic Posted 11/18/2010 1:00:56 PM	Thanks Magnus...AHH ok the grains sprout IN THE WATER then ? I have oat groats but those don't appear to sprout, quinoa does...all advice welcome. VitD update- Ok it's been 15 days since my local nurse took my blood and i called them today, NOTHING, NO RESULTS... i have to call back next week...SO..:-/ Scary thing is it appears not alot of people ask to have their vitd levels tested, actually when i asked the nurse to do this for me she had never done this before :-O
MagnusMulliner Posted 11/17/2010 2:47:31 PM	Hey Dr Organic, When you say you're having a hard time sprouting... is that due to habits? My wife and I before bed would put our cereal (Quinoa, Buckwheat, millet, amaranth or oats - sometimes I mix them!) in a pan with water. 8-12 hrs later we turn on the hob and cook them. We then add sprouted nuts (soaked at the same time as the grains) which have been rinsed, then add full fat organic Greek or Rachel's yoghurt. We may also add some fresh chopped fruit and I may also sprinkle some Kallo rice on top! I also mix some turmeric with some cinnamon and nutmeg in the cereal. Bon Appetit
drorganic Posted 11/17/2010 3:16:30 AM	Thanks Magnus. Yeah i'm not sure what plants are best. So much to do not enough time eh? :-O I have a prayer plant in the 'living room' which i really like, but is it benefitting my health ? I don't know, google here i come. Oh and i am having a hard time sprouting my grains for cereal.
MagnusMulliner Posted 11/15/2010 1:52:55 PM	That's a great idea Dr Organic. I did watch a TED recording once about a Dr telling his audience the type of plants that are best for ones home... I'll pass it on if I find it. Nothing electrical is good to have close by. Himalayan, Celtic & Hawaiian Salts are all good. Enjoy
drorganic Posted 11/15/2010 2:47:07 AM	Yeah buy some plants i say and what about tv's on standy mode? Not good then ? Himalayan salt lamps i think are also a good investment.

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