Cracking the Sleep Code

The Art of Falling Asleep Quickly

If you're serious about getting the sleep that you deserve then it's time to take action!   If your problem is falling asleep, that's not difficult to fix.  Let's separate the sleeping problems into three different categories.

1.  Have difficulty falling asleep--initial sleep insomnia
2.  Have difficulty maintaining sleep--maintenance insomnia
3.  Granddaddy insomnia--combination of both

For the initial sleep insomnia the best cure is not to go to bed until your tired.  Don't force the issue.  Stop worrying about how many hours you have to get in order to feel rested at work the next day.  If you're not tired until 1:00am then don't get into your bed until 1:00am.  Do not get into that bed UNTIL YOU ARE SLEEPY. Create a bed time routine i.e. reading a book, bath etc.   I would recommend staying  away from the computer and TV.   I  take a magnesium and calcium supplement everynight before I go to bed, it helps me relax...but everyone has there own relaxation techniques.

If you think you need 8 hours just because that's the "recommended" sleep
amount---that's not necessarily true.  I know people who feel great on 4 hours while others feel they need 9. How you feel during the day will tell you how much sleep you require. Try going to bed when you absolutely cannot keep your eyes open.  Make sure you're not doing activities before bed that get our juices flowing...action movies, deep conversation or exercising.

I don't believe in taking sleep medication indefinitely but if you need to get over the hump, your physician can prescribe something for a few nights. If I need to get out of a rut, I take 50 mg of diphenhydramine (benedryl) one or two nights. I don't want to rely on benedryl or any other pill to sleep so I watch my consumption very closely---it can become a slippery slope if you take something night after night. Just the idea that we have something that will shut our brains off for one night can take away some of the anxiety that throws us into the hands of the insomnia monster.

Tomorrow we'll discuss maintenance insomnia and how to stay asleep.

Do you have any ideas?  What's your story?

Sleepless? Are You Getting the Right Nutrients?

   If you're having problems with your sleep (and I assume you are or you wouldn't be reading this)...it's important to look at everything.  Your bedtime routine and what you eat are both crucial when regarding your sleep. 

   There are several vitamins that have an impact on how deep and how long you're in a specific sleep stage.  Hitting all the stages of sleep is what's important but if you're deficient in the vitamin B family, you can have sleep disturbances, depression, personality disorders and insomnia.   

    I can't stress enough the importance of the B complex as it plays a major role with your physical and mental health. Keep in mind that too much of any nutrient can be toxic.  Taking too much can be just as harmful as taking too little...our bodies need to maintain a delicate balance in order to function at full capacity.  Healthguidance.org  gives a description of how the B's work and affect our well being...

Can RLS Symptoms Be Helped By Taking Vitamin Supplements?

  Vitamins aren't just important for overall health they're especially important for our sleep.  A deficiency in folic acid (Vitamin B9) can contribute to problems with sleeping.   Some foods that contain folic acid are...

1. leafy green vegetables

2. orange juice

3. fortified breakfast cereals

4. beans

Folic acid maintains your nervous systems integrity and intestinal tract functions.  It plays a major role in the production of neurotransmitters such as serotonin, which regulates sleep, appetite and mood.

I wanted to share a story of an experience with folic acid and Restless leg syndrome.  This is just one person but we don't know how many others would benefit from this supplement.  It's important to learn from others in order to look at all angles in order to find relief.  Check with your physician to find out a safe daily dosage for your age.

Waking Up Too much? You Might be Lacking in Vitamins

This is "vitamin and mineral week" at Cracking the Sleep Code...and todays vitamin is magnesium.

When concerning my sleep there is nothing more frustrating than frequent awakenings.  I thought that if I followed all the rules--- ie, going to bed at a set time, getting up at my designated wake up time, no napping...that my sleep would be perfect.  Well the truth is that it's MUCH better than it used to be.  But why do I wake up so much?  Well, I did some more research on this topic and read some very interesting information on magnesium. Studies have shown that a deficiency in magnesium can cause nervousness and shallower sleep resulting in frequent awakenings.

Some insomniac's have trouble with sleep onset while other insomniac's can fall asleep easily but wake up often and sometimes can't get back to sleep...I call these the "waker-upers."  If you are a waker-uper then there are two things that you can do to help you sleep tight through the night.

1. Make sure you're getting enough magnesium...