Sleep Secrets

• It has been theorised that a chief reason why women outlive men is because they sleep longer
  
  
• We need 7-9 hrs with more people needing 9 than 7
  
  
• Sleep is when hormones are manufactured – insomnia causes endocrine disruption.
  
  
• Accelerated aging, memory loss, hypertension, depression, type 2 diabetes and obesity have all been linked to sleep disorders
  
  

Dream recall can be boosted by supplementing with Vit B6. I.e. 1xB group morning & night and 50mg of B6. 3 times a day with meals (250mg per day). Include 15mg of zinc at breakfast.

Ten Sleep Secrets

1. Go to bed before 11pm – Most repair & recovery happens between 11am – 1pm
   
   
2. Go to bed & wake up at the same time each day – even weekends
   
   
3. Sleep in complete darkness – blackout blinds, curtains or a sleep mask. Light disrupts production of melatonin & serotonin from the pineal gland.
   
   
4. Establish a bedtime ritual for relaxation i.e. Chamomile tea, hot milk drinks, aromatherapy, relaxing music, cotton bedclothes including cotton socks in winter. Deep breathing if you wake up.
   
   
5. Avoid stimulants like caffeine, alcohol & spicy foods at dinner.
   
   
6. Excess vigorously in the morning – preferably not the evening as it can stimulate some people.
   
   
7. 3 hrs before bed, eat a high protein snack i.e. beef jerky or turkey to provide L-tryptophan to produce melatonin & serotonin – Combine a handful of berries with the protein to help tryptophan cross the blood-brain barrier.
   
   
8. Avoid excessive alcohol – its helps to fall asleep but you will not enjoy the deeper stages of REM sleep.
   
   
9. 18-22ºC is the ideal sleeping temp.
   
   
10. Take a calcium & magnesium supplement.

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We thank Graeme Sait and Nutri-Tech for allowing us to reproduce "Seventy Ways to Wellness" _ the DVD featuring Graeme Sait presenting the 70 Ways to Wellness is available now. It contains all the tips presented here plus much more detail on how to live healthily.