In this UltraWellness video, Dr. Mark Hyman tells us how to get more sleep…
He says that sleep deprivation can help people gain fat. And 70% of American are sleep deprived.
After diet and moving the body, sleep is the next best thing for your health. Most of us needs 8 hours of restful sleep at night.
He quit his shift work at the emergency room because of the harmful effects of shift work on sleep.
Some sleep tips he gives in the video includes.
1. Practice regular rhythm of sleep — go to bed and get up same time every day. Try not to nap.
2. Use bed only for sleep and sex — no reading and no television.
3. Create total darkness and quiet — use shades, ear plugs, and sleep masks if necessary.
4. Avoid caffeine
5. Avoid alcohol
6. Exposure to sunlight during the day.
7. Don’t eat later then three hours before bed. No heavy meals at dinner.
8. No vigorous exercise before bed. A walk is fine.
9. Try writing down worries and anxiety and plans for the next day so that it can free your mind up.
10. Try hot soda and salt bath with aroma therapy. Warming your middle, belly, solar plexus with heating pad.
11. Try massage, stretch, yoga.
12. Certain medications can affect sleep.
13. Try relaxing minerals such as magnesium and calcium.
14. Try herbs like valerian or passionflower.
15. Try melatonin even.
16. Tape or CD for sleep
17. And get tested for sleep disorder, such as sleep apnea.
As for my own thoughts, I think you have to be careful with melatonin and calcium. I agree with Ameer Rosic in the podcast where he said about use of melatonin. And read the article “Should We Be taking Calcium Supplements”
Calcium supplements that are not well absorbed may cause calcification of the arteries and kidney stones. Men probably has less of a need for calcium than women.
Melatonin supplements are too big of a dose all at once. The body’s natural release of melatonin is a very slow and low release. Melatonin is a hormone, and hence have a feedback mechanism. I am always weary of messing with hormones via supplements.