How do I sleep better? a client asks

A client asks:

I have another health question – not sure if it’s related to my previous concern that you were working on.

Could you please muscle test what is going on with my not being able to sleep?

I bought a FitBit to track my sleep about a month ago to ensure I have evidence and so far, I am tracking 3-6 hours/night at most, with poor quality of sleep.

My hunch is that it is my nervous system stuck on ‘overdrive’ – my heart rate doesn’t drop below awake resting heart rate even when I sleep – the restlessness and anxiety is always there. Maybe it’s the fear.

I think this is a big factor in my ‘flatness’ – I am exhausted and the low energy impacts my functioning and mood.

Any ideas you may have are much appreciated.

Thank you,
name withheld for privacy

my answer:

I wish I were more knowledgeable about sleep. I also sleep like you, although nowadays more on the 6 hours a night out of 9 sometimes even 10 in bed.

the difference between before and now are four things

1. I take two Lithium Orotate before I turn the light off
2. I tape my mouth with medical tape, so I only breath through my nose
3. I don’t drink anything caffeinated after breakfast.
4. I read at least 30 minutes a night something that is not related to my life, mostly fiction. That takes me out of my day.

I don’t have any of my audios in my bedroom. And because I am sensitive to heat, I keep my bedroom as cold as I can.

It’s, I think, more of a personality issue, muscle test says: no health issue is causing it.

And just one more thing: don’t worry about how much you sleep. That concern stops you from sleeping, and also sours your mood, tenses your muscles, and you can only sleep if you completely relax your muscles.

If you don’t know that, practice that: it will pay for years to come. I consciously do it… and until I do it, I can’t even fall asleep. This should be #5, by the way.

Thank you

Lack of sleep is a lot like being drunk… sleep deprivation makes you incoherent

For over a year every day I drove my kids to school drunk.

now I wasn’t actually drunk. It was the lack of sleep that made it seem that way, but the CDC has shown that if you get less than six hours of sleep over two weeks, it is the same as being legally drunk, and that was me in 2007 we lost our youngest son.

Benjamin grief, depression virtually eliminated my sleep when you go through a traumatic event, you remember every vivid detail. I can tell you how the hospital disinfectant smelled or about the buzz of the fluorescent lights in the hallway. Continue reading “Lack of sleep is a lot like being drunk… sleep deprivation makes you incoherent”

How much sleep do you really need?

So far, we’ve spoken about all of the wonderful benefits that sleep provides, but how much sleep should we actually be getting? [Sleeping with Science] (Music) For the average adult, the current recommendation is somewhere between seven to nine hours of sleep a night.
And what we’ve been finding from large-scale epidemiological studies is that, using that reference point of seven to nine hours, once you start to drop below that, your mortality risk actually starts to increase.
Continue reading “How much sleep do you really need?”

How sleep affects your emotions

So exactly, how does a lack of sleep impact our emotional brain? Why does that lack of sleep make us so emotionally irrational and hyperreactive? [Sleeping with Science] Well, several years ago, we conducted a brain imaging study. And we took a group of healthy adults. And we either gave them a full night of sleep or we sleep-deprived them.
And then the next day, we placed them inside an MRI scanner, and we looked at how their emotional brain was reacting. Continue reading “How sleep affects your emotions”

Sleepy teens: A public health epidemic

It’s six o’clock in the morning, pitch black outside. My 14-year-old son is fast asleep in his bed, sleeping the reckless, deep sleep of a teenager.

I flip on the light and physically shake the poor boy awake, because I know that, like ripping off a Band-Aid, it’s better to get it over with quickly. (Laughter) I have a friend who yells “Fire!” just to rouse her sleeping teen.

And another who got so fed up that she had to dump cold water on her son’s head just to get him out of bed. Sound brutal … but perhaps familiar? Every morning I ask myself, “How can I — knowing what I know and doing what I do for a living — be doing this to my own son?” You see, I’m a sleep researcher.

(Laughter) So I know far too much about sleep and the consequences of sleep loss. I know that I’m depriving my son of the sleep he desperately needs as a rapidly growing teenager. I also know that by waking him up hours before his natural biological clock tells him he’s ready, I’m literally robbing him of his dreams — the type of sleep most associated with learning, memory consolidation and emotional processing.

Continue reading “Sleepy teens: A public health epidemic”

The Neurological Consequences of a Misfit Mouth on Sleep | Jerald Simmons | TEDxSugarLand



Well I've always been fascinated by neuroscience and the science medicine have mostly been interested in


the brain because the brain is the microprocessor that controls her whole body and that interest is what led me to


become a neurologist but I didn't want to become blinded with a telescopic view of my specialty I wanted to learn how


the brain interacted with other parts of the body and that's what led me to become a sleep specialist see during a


sleep study we're measuring multiple organ systems and we're measuring what goes on during the night throughout the


body and we're seeing all the different interactions and what may be disturbing our sleep well over the last thirty


years the field of sleep medicine has evolved tremendously and I've been part of that process and I've watched my


whole professional career transform over the last thirty years and there's been a lot of new breakthroughs and a lot of


new concepts that have come about some of which are life transforming some of which I want to convey to you today to


exemplify this I want to tell you about little Johnny Johnny is the product of a normal pregnancy and Johnny's mom was


concerned though because Johnny didn't seem to sleep too well when she looked at him at night he had his mouth though


but he was breathing through his mouth and he had little raspy kind of sounds they did we toss and turn and he just


didn't seem to be getting much rest during the day he was very fidgety and he was very irritable she was concerned
Continue reading “The Neurological Consequences of a Misfit Mouth on Sleep | Jerald Simmons | TEDxSugarLand”

How To Trick Your Brain Into Falling Asleep | Jim Donovan | TEDxYoungstown

It’s October 2010. I’m freaking out. Sirens are blaring above me. I’m laying on a stretcher in the back of an ambulance. My doctor just told me I’m having a heart attack.

I’m trembling, my arms are tingling, and this pain in my chest is crushing me from the inside. Tracey and the kids have no idea where I am. I might never get to hold them again. This can’t be happening.

My life cannot be over! And yet here I am, probably dying. But it doesn’t happen. Instead, I get extracted from my good life and thrust into a reality out of my control. I’ve got tubes jammed in my veins, sensors covering my chest, and a cold, silver bedpan waiting patiently beside me.

Continue reading “How To Trick Your Brain Into Falling Asleep | Jim Donovan | TEDxYoungstown”

What causes insomnia? – Dan Kwartler

What keeps you up at night? Pondering deep questions? Excitement about a big trip? Or is it stress about unfinished work, an upcoming test, or a dreaded family gathering? For many people, this stress is temporary, as its cause is quickly resolved.

But what if the very thing keeping you awake was stress about losing sleep? This seemingly unsolvable loop is at the heart of insomnia, the world’s most common sleep disorder.

Almost anything can cause the occasional restless night – a snoring partner, physical pain, or emotional distress.

And extreme sleep deprivation like jetlag can throw off your biological clock, wreaking havoc on your sleep schedule. Continue reading “What causes insomnia? – Dan Kwartler”

Sleep Hygiene – How to Sleep Better!


we explain how you can get a better night’s sleep again

this is Simon

Simon has trouble sleeping at night he can’t get any shut-eye so in the daytime he can hardly focus and is constantly tired which puts him in a lousy mood he wonders how he can get rid of his problem what controls sleep anyway Continue reading “Sleep Hygiene – How to Sleep Better!”

What would happen if you didn’t sleep? – Claudia Aguirre

In 1965, 17-year-old high school student, Randy Gardner stayed awake for 264 hours. That’s 11 days to see how he’d cope without sleep. On the second day, his eyes stopped focusing. Next, he lost the ability to identify objects by touch.

By day three, Gardner was moody and uncoordinated. At the end of the experiment, he was struggling to concentrate, had trouble with short-term memory, became paranoid, and started hallucinating. Although Gardner recovered without long-term psychological or physical damage, for others, losing shuteye can result in hormonal imbalance, illness, and, in extreme cases, death.

Continue reading “What would happen if you didn’t sleep? – Claudia Aguirre”