Healthy Sleep

Are you getting enough sleep?

Do you…..

  • fall asleep as soon as your head hits the pillow?
  • need an alarm clock to wake up?
  • sleep extra hours on the weekends?                           
  • have trouble focusing on your job?
  • wake up tired in the morning?                                                
  • fall asleep watching TV?
  • have trouble falling asleep?
  • have trouble staying asleep?
  • get sleepy after lunch?
  • need an afternoon nap?
  • need coffee or energy drinks to stay awake?
  • feel irritable or depressed a lot?
  • have trouble calculating change from a purchase?

If you answered yes to three or more questions, more than likely you are not getting enough sleep to create health.


  1. Poor sleep habits increases the risk of obesity. Lack of quality sleep messes up the hormones that regulate our appetite and sense of satiety. This leads to cravings of sugar and nutritionally polluted foods.
  2. Lack of sleep raises the level of inflammation in our body. This inflammation leads to heart disease (heart attack, stroke), cancer and premature aging.
  3. Inadequate sleep stresses our immune system, which makes us susceptible to infections.
  4. Not sleeping makes us prone to depression, irritability, stress, anxiety, concentration problems, impaired motor skills and loss of memory.


Contributing factors for lack of healthy sleep:

  1. Melatonin levels drop as we age. In fact it drops 80% by age 60yr. No wonder our grandparents are up at the crack of dawn.  Melatonin causes us to become drowsy, lowers our metabolic rate so we can sleep.
  2. Caffeine stimulates our brains “awake” chemicals. Caffeine is still active in our system for 6 hours after consummation, so finish your last cup by 2pm.
  3. Alcohol is a stimulate and can disrupt normal sleep patterns.
  4. Tobacco
  5. Excess weight prevents a person from finding a comfortable position to sleep. Sleep apnea or snoring occurs when lying on your back. Sleeping on your stomach does not allow for deep breathing. Tossing and turning leads to insomnia which leads to further obesity which leads to further insomnia and so on …… “Researchers at Columbia University and University of Chicago found people who sleep five hours per night have a 50% higher chance of being obese, while those who sleep six hours have a 23% greater risk.” **
  6. Strenuous exercise within three hours of bedtime
  7. A heavy meal within three hours of bedtime
  8. A poor bedroom environment
  9. Allergies
  10. Heartburn
  11. Restless legs
  12. Depression, Anxiety
  13. Pain – whether it is arthritic, headaches, back, cramps, etc. At night these discomforts are more noticeable.
  14. Worries – money, family, job, or just worrying about how you are going to get to sleep.


I loved this bookSleep for Success! Everything You Must Know About Sleep But are Too Tired to Ask especially the subtitle:   Everything you should know about sleeping but are too tired to ask. Dr. James Maas has taught sleep and performance to university students, executive and health professionals. It is a fun and easy read.

Magnesium and Melatonin are two different supplements that work very well for improving sleep.

Magnesium has many health benefits other than improving sleep. Magnesium helps to relax muscles. I discovered the product Natural Calm Raspberry Lemon 16 oz while at a Natural Products Expo in California. It is a powder you mix in hot or cold water and tastes great! While mixing, the fizzing action can be quite entertaining to watch in the glass.  Magnesium helps many areas such as: sleep, stress, constipation, bones, blood sugars and blood pressure to just name a few. I can personal document that my husband was experiencing high stress, difficulty sleeping and elevated blood pressure. With no other changes made except adding Calm at bedtime, his blood pressure began dropping and his sleep improved dramatically. He now sleeps like a baby, well maybe a BIG BABY! This is one supplement I never have to remind him to take. I was so impressed with his results, I started taking it. I absolutely love the results. So now, we BOTH now have our “nighttime cocktail” of Calm.

Natural Calm Raspberry Lemon 16 oz

CHERRY JUICE! I personally have tried the following three Cherry Juices in a taste test side by side. Fruit Fast was a definite winner! The other two were fine but not quite as smooth and sweet as Fruit Fast.

FruitFast – Tart Cherry Juice Concentrate, 32 Day Supply – Price Includes Shipping




Organic Tart Cherry Juice Concentrate 16 fl oz (474 ml) Liquid



Tart Is Smart Tart Cherry Concentrate, 32-Ounce Bottle


A Melatonin supplement is another natural aid for sleep. As we age, our levels of melatonin drop significantly. It is usually recommended to start with a lower dose and increase as necessary.

Melatonin, 500 mcg 200 vegetarian capsules

Chiroflow Premium Water Pillow


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